5 Tips for Your First Marathon

“Only those who will risk going too far can possibly find out how far one can go,” said poet T. S. Eliot. 

The marathon, that legendary race originating in ancient Greece, takes a harrowing 42.195 km to complete. It is the epic dream of every runner, which many fantasize about, but few dare to make it a reality.

The feat may seem daunting, but it is not impossible! In this article, we share the 5 most important tips you should consider to tackle your first 42K.

1. Make sure you are in good physical shape 

Knowing if your body and especially your heart are able to cope with the challenge of running such a long distance for such a prolonged period is vital before thinking about a marathon. Sports medicine specialist Eva Ferrer explains that there are different factors that we must consider when running, such as resting heart rate, Body Mass Index (BMI) and running posture.

Two key tests can help you determine whether you are fit to run: An electrocardiogram (ECG) and a stress test. 

• The ECG will show any heart disorders that may go unnoticed to the naked eye. It is important to listen to the heart at rest to make sure everything is in order.
• The stress test is the typical test that every runner should take before running any distance. There are several types of tests, with different degrees of complexity, but most consist of running on a treadmill for a certain period, while a physician evaluates blood pressure, heart rate and sometimes can even monitor lactic acid levels in your body. 
  Note: These recommendations are not intended to be a substitute for professional medical advice.

2. Consider a training plan of at least four months

If you already follow a consistent running routine, you should start training at least 4 months before the marathon. However, the ideal training schedule should start 6 months before, so you can better prepare your body for the challenge. Running a marathon is a challenging task, and therefore, the longer you train, the more time your body will have to adapt and thus prevent injuries. You will also have a chance to try different snacks before and during your training to determine which ones yield better results. 

Don’t forget to have a training plan tailored to your specific needs. You can get assistance from a coach or a group of runners to design your training plan, or you can also use apps where you can choose an online trainer to help you put together your plan.  

3. Combine your training with strength exercises

Injuries are common when you train for a marathon, and the best way to avoid them is to build all your body muscles through strength exercises. These exercises will help you strengthen your muscles and improve your running times.

The recommendation is to work out at least 3 times a week with weights, doing squats, push-ups and planks as part of a basic routine. Complete at least 3 sets of between 10 to 20 repetitions per exercise. Do not forget that it is always best to have a professional coach for advice and guidance.

4. Change your mindset into a winning mentality

Training for a marathon is not only physical, you also have to train your mind to tackle the challenge. It is normal to have an active mind when running, but the key is to minimize detrimental thoughts and encourage thoughts that encourage you to keep going.

Think about short goals along the race, avoid any thoughts of pain or exhaustion and focus on things you are seeing during the course, or on how you will feel when you cross the finish line. Figuring out your internal dialogue will help you change what you believe to be holding you back and will allow you to encourage those thoughts that drive you forward.

5. Discipline is your best friend

There will be days when you will wake up and just do not feel like running, or when you had an exhausting day and you do not think you have the energy to train, but you are not alone; probably all runners have experienced this at some point. When you are having a discouraging day, think about how good you will feel after training, or just do it without giving it much thought. Being disciplined and consistent will help you reach the goal you have worked so hard for.