Tips for Beginning Marathoners
How to Successfully Complete Your First 26.2 Mile Marathon
The author offers some tips for beginning marathoners based on his experience as a veteran back of the pack marathon runner.
Train Properly
You must be properly trained to complete a marathon. Select the marathon and date. Then time your training program so you will be ready.
If you complete one of the many specific marathon training programs, you should be ready. If devising your own training program, get at least one 20 mile run under your belt. Make sure you keep your motivation to train.
A few shorter races will give you some road racing experience.
Do not set a time goal. Your only goal is to finish. For your second marathon, set the goal of beating your first time.
Taper. The last couple weeks before the marathon should be gradually easier. The last day or two should be rest days. You want to be eager to run on race day.
Carbohydrate-Loading
Most runners carbohydrate-load the night before the marathon. This is a good practice but don't eat everything in sight. Eat a carbohydrate rich meal the night before without overstuffing yourself. You run poorly with your stomach stuffed.
Opinions differ, but consider skipping breakfast before a marathon. Do what your stomach can tolerate. If you eat choose easily digestible foods.
Before the Race
Get up well before the starting time to avoid rushing. Pick up your race packet and prepare your gear the night before.
Many people run to warm up. You are going to be running 26 miles; you don't need more running. Just run the first mile slowly.
Start Slow and Taper Off
There is a lot of wisdom for marathoners in this famous phrase. Many beginners will try to keep up with the thundering horde ahead of them. Resist the temptation.
Run your own race at a pace that is easy for you. Start in the back. Run the first half of the race conservatively, so you can have enough energy to keep running the second half. Passing people who started too fast will give you a psychological edge during the second half.
Run the first half as slow as you can and the second half any way you can.
Twenty Miles
Congratulations you are half way done. Now the real test begins. At around 20 miles the body's store of glycogen runs out. At this point many people will do what used to be called "hitting the wall" and is now often called "bonking".
The older phrase better describes what it feels like. If you feel like you ran into a brick wall, use all your mental toughness and motivation to keep going. Slip into the survival shuffle and keep plodding. If you started conservatively, you are more likely to get through the tough last 6 miles. If you started too fast, you will pay the price for your early exuberance.
You don't have to be particularly fast or athletic to finish a marathon. You just have to be tough and stubborn, or perhaps just too dumb to know when to quit.
When to Quit
Pain happens. Some pain tells you that you are exerting yourself and is well earned. Other pain tells you that you are doing serious damage to your body. It is often difficult to distinguish the two. If you feel the second type it is wise to drop out and try again. If you are close to the finish, you will have to decide how much injury you are willing to risk to finish.
The Finish Line
Congratulations. You conquered yourself and made it. Hold your head high and kick across the finish line with whatever you have left. Be proud. You earned it. Collect your finisher's medal and shirt. Begin the recovery phase.
The first marathon is the hardest. After your recovery your next one will be easier.
