Hints for a first time marathon runner
Discussion
Hi guys - appreciate there is a running thread but I can't always get on too often and don't want to miss any possible replies amidst a larger thread.
I've signed up for the Chester Marathon in October having never previously done more than a 10k. I'm not the fittest of people but was moved to do it to raise money for a childrens cancer ward after a friends three year old son was diagnosed. I wanted to do something to get fit, and that seemed like the ideal reason - end of the day, I can't drop out when I've told a little boy and his family that I'd do it.
I've suffered with a bad knee for years so have been careful not to overdo it and have been working on smaller runs to build up the strength in with my longest run so far having been just under 12 miles last weekend. I've been trying to get out on my own at least three times a week and have also joined a running club once a week to run with a group, whilst I do a fitness class once a week as well.
I'm not running at a quick pace and am not setting myself any targets when it comes to a time (aside from wanting to beat the six hour limit that would mean I'm classified) but I wondered what hints anyone has for a 'first timer' to make the experience as enjoyable as possible.
I've signed up for the Chester Marathon in October having never previously done more than a 10k. I'm not the fittest of people but was moved to do it to raise money for a childrens cancer ward after a friends three year old son was diagnosed. I wanted to do something to get fit, and that seemed like the ideal reason - end of the day, I can't drop out when I've told a little boy and his family that I'd do it.
I've suffered with a bad knee for years so have been careful not to overdo it and have been working on smaller runs to build up the strength in with my longest run so far having been just under 12 miles last weekend. I've been trying to get out on my own at least three times a week and have also joined a running club once a week to run with a group, whilst I do a fitness class once a week as well.
I'm not running at a quick pace and am not setting myself any targets when it comes to a time (aside from wanting to beat the six hour limit that would mean I'm classified) but I wondered what hints anyone has for a 'first timer' to make the experience as enjoyable as possible.
Done a few marathons in my time, and good effort on giving yourself a goal to complete one!. Your training seems to be going well, but I would keep an eye on that bad knee as it could be a case of ITB, which can be eased up with a foam roller. I would certainly aim to complete at least an 18mile training run, maybe 20 at a push as it will be a real psychological boost - as you know, long distance running is more than 50% mental toughness!.
Look at carb loading the day before, with pasta, rice, bread, etc to build up some energy reserves and have a light breakfast on the morning of the run.
During the run your best friend will be fluids so drink some beforehand and make an effort to take on fluids at EVERY water station, no matter how little.
As your intention is just to finish, then make sure you don't go off too quickly at the start, despite the temptation to do so. Let everyone pass you at the start, maintain a nice steady pace, and you'll find that you'll be passing most of them in the last quarter of the run while they are on their last legs from going off too quickly!
You may already be aware, but lubricate (with Vaseline or something similar) anything that rubs, including your nipples (trust me on this one!). I always rub a little Vaseline all over my feet before putting socks on, as it reduces the chances of friction which can lead to blisters.
You may also want to consider taking an MP3 player with headphones, just to take your mind off the running during the quiet sections of the course where there is little crowd support. And, last but not least but definitely the most important thing......ENJOY!!
Good luck.
Look at carb loading the day before, with pasta, rice, bread, etc to build up some energy reserves and have a light breakfast on the morning of the run.
During the run your best friend will be fluids so drink some beforehand and make an effort to take on fluids at EVERY water station, no matter how little.
As your intention is just to finish, then make sure you don't go off too quickly at the start, despite the temptation to do so. Let everyone pass you at the start, maintain a nice steady pace, and you'll find that you'll be passing most of them in the last quarter of the run while they are on their last legs from going off too quickly!
You may already be aware, but lubricate (with Vaseline or something similar) anything that rubs, including your nipples (trust me on this one!). I always rub a little Vaseline all over my feet before putting socks on, as it reduces the chances of friction which can lead to blisters.
You may also want to consider taking an MP3 player with headphones, just to take your mind off the running during the quiet sections of the course where there is little crowd support. And, last but not least but definitely the most important thing......ENJOY!!
Good luck.
I've done 5 marathon and am nowhere near an expert on this topic, but I can share the following:
Race Day
Don't set off too quickly. So many people do and they pay for it at 18-20 miles
only eat in the morning what you have done before your long runs. Don't change your diet
If you've not practiced with gels, don't take them
drink the same brand of drink you usually do (water excepted)
It's your first marathon, get round and don't go too much for a time
Don't wear any new shoes/socks/clothing that day
Prior to race day
rest very well the day before and the prior 2 weeks, try not to travel too much
Cut your toenails about 10 days before the race (yes seriously)
eat the same meal before long runs to ensure you know what to eat the day before the marathon
Taper and taper well for at least 2 weeks
Know that you may feel lethargic when you cut down the miles in taper... it's ok
You might gain weight in the taper phase... it's ok
Set yourself a realistic training plan. 3 days a week is fine, 1 x long, 1 x tempo and 1 speedwork (note that the speedwork should be longer speedwork of mile or 2 mile reps and not 400m sprints x 8
I cut down alcohol intake and drink nothing in the month before the race
After the race
Be prepared to be emotional as you've just spent all of your energy.... I lose count of how many men I've seen crying after a marathon
Have a drink, but don't go nuts.
Eat lots and sleep
I like to cycle gently 2-3 miles after a marathon as it helps remove the lactic acid... walking can also help
rest for a week and then go very gently with any running in the week after that... then do some speedwork and some 10k's
Sure I have missed loads of things out, but it's a starting point... Enjoy it, it's a big achievement and don't set off too fast..
Race Day
Don't set off too quickly. So many people do and they pay for it at 18-20 miles
only eat in the morning what you have done before your long runs. Don't change your diet
If you've not practiced with gels, don't take them
drink the same brand of drink you usually do (water excepted)
It's your first marathon, get round and don't go too much for a time
Don't wear any new shoes/socks/clothing that day
Prior to race day
rest very well the day before and the prior 2 weeks, try not to travel too much
Cut your toenails about 10 days before the race (yes seriously)
eat the same meal before long runs to ensure you know what to eat the day before the marathon
Taper and taper well for at least 2 weeks
Know that you may feel lethargic when you cut down the miles in taper... it's ok
You might gain weight in the taper phase... it's ok
Set yourself a realistic training plan. 3 days a week is fine, 1 x long, 1 x tempo and 1 speedwork (note that the speedwork should be longer speedwork of mile or 2 mile reps and not 400m sprints x 8
I cut down alcohol intake and drink nothing in the month before the race
After the race
Be prepared to be emotional as you've just spent all of your energy.... I lose count of how many men I've seen crying after a marathon
Have a drink, but don't go nuts.
Eat lots and sleep
I like to cycle gently 2-3 miles after a marathon as it helps remove the lactic acid... walking can also help
rest for a week and then go very gently with any running in the week after that... then do some speedwork and some 10k's
Sure I have missed loads of things out, but it's a starting point... Enjoy it, it's a big achievement and don't set off too fast..
Good Man!
My first comment would have been to join a local running club but you've beaten me to it - I always find it much more enjoyable training with other people. Ensure you get into a good regime of stretching (after) your workouts. Incorporate core strength work and body weight exercises such as lunges, squats and single leg balancing exercises - these will help to strengthen the small key stability muscles that need to work hard in a marathon. Sports massage can really help too.
Get a good marathon plan and stick to it. Make sure you boost your mileage gradually... most injuries happen because people go from 5km one week to 20km next! If you miss a session, try to make sure you hit the next one but don't try and 'double up' to catch up on missed miles.
Shake your sessions up a bit: vary your runs between long and slow sessions, fartlek (changing pace), hill sessions, quick 5km etc. etc. Looks like you are doing 5 sessions per week - make sure you have 2 complete days of rest (one generally after your longest run) to make sure that your body adapts to the training load you are putting it under.
Always sensible to get checked out by your Doc before you start any major plan (I got a full body MOT before my triathlon training a couple of years ago) to ensure the ticker and the knee are OK.
Some folks run with motivational music (just make sure you can hear traffic!) some folks run silent - do what works for you!
Make sure the shoes you are wearing are right for you. Go to a proper running shoe specialist and get them to check your running style so that you are wearing trainers that offer the correct level of support.
I had a couple of knee operations a couple of years ago after playing football too much in my youth. I changed my running style (had always been a heavy heel striker) after attending a Chi running course (run by Nick Constantine: www.soulinmotion.co.uk) and it revolutionised my running. Something to think about once you're bitten by the running bug after you complete your marathon in October!
Don't know if you use a HR strap / Garmin (or similar device)? These can be incredibly useful. Helps you to train sensibly - do your easy sessions easy and your harder session hard!
Start writing an online blog or log all of your training to see how far you have come. It is always good to reflect on what you have achieved to date so that when you are felling a bit low (it can and probably will happen) you can see how much fitter you have become.
Check out last year's race photos and visualise yourself crossing that line - that's a really powerful image to hold in your head. You've already got a hugely motivational reason to start.
Good Luck with the training and let us know how you get on!
My first comment would have been to join a local running club but you've beaten me to it - I always find it much more enjoyable training with other people. Ensure you get into a good regime of stretching (after) your workouts. Incorporate core strength work and body weight exercises such as lunges, squats and single leg balancing exercises - these will help to strengthen the small key stability muscles that need to work hard in a marathon. Sports massage can really help too.
Get a good marathon plan and stick to it. Make sure you boost your mileage gradually... most injuries happen because people go from 5km one week to 20km next! If you miss a session, try to make sure you hit the next one but don't try and 'double up' to catch up on missed miles.
Shake your sessions up a bit: vary your runs between long and slow sessions, fartlek (changing pace), hill sessions, quick 5km etc. etc. Looks like you are doing 5 sessions per week - make sure you have 2 complete days of rest (one generally after your longest run) to make sure that your body adapts to the training load you are putting it under.
Always sensible to get checked out by your Doc before you start any major plan (I got a full body MOT before my triathlon training a couple of years ago) to ensure the ticker and the knee are OK.
Some folks run with motivational music (just make sure you can hear traffic!) some folks run silent - do what works for you!
Make sure the shoes you are wearing are right for you. Go to a proper running shoe specialist and get them to check your running style so that you are wearing trainers that offer the correct level of support.
I had a couple of knee operations a couple of years ago after playing football too much in my youth. I changed my running style (had always been a heavy heel striker) after attending a Chi running course (run by Nick Constantine: www.soulinmotion.co.uk) and it revolutionised my running. Something to think about once you're bitten by the running bug after you complete your marathon in October!
Don't know if you use a HR strap / Garmin (or similar device)? These can be incredibly useful. Helps you to train sensibly - do your easy sessions easy and your harder session hard!
Start writing an online blog or log all of your training to see how far you have come. It is always good to reflect on what you have achieved to date so that when you are felling a bit low (it can and probably will happen) you can see how much fitter you have become.
Check out last year's race photos and visualise yourself crossing that line - that's a really powerful image to hold in your head. You've already got a hugely motivational reason to start.
Good Luck with the training and let us know how you get on!
Thanks for the replies guys - in response to a few of the points...
The knee is just one of those things I have to deal with - it's bothered me since I was about 12 and I'm in my early 30s now so it's just a case of managing it. I've tried to run with and without supports on and to be fair, it actually seems to be better without. When I started to do my training, I had no chance of running two days in a row as it would be in too much pain the second day - which now isn't the case (touch wood!)
I've also been making sure that I don't run too much (if that makes sense). Instead I've been going along the lines of running for a mile or so, then taking a quick 30 sec break where I'll stretch and keep myself moving before going again.
Going off too quickly isn't an issue I think I'm going to have! I'm very much adopting the 'slow and steady approach' as I'd kick myself if the day came around and I went too quick and then couldn't complete it. I'd also then feel I'd let down anyone who was backing me, which I don't wanna do. I'm quite happy to let everyone else bugger off in front of me on the day; as long as I'm not stone last then I'm happy!
Running club is good as I find myself pushing myself a bit more during those runs. They're only around 4 miles but because I don't want to be the one at the back, I find myself going a bit harder than I would if I was alone.
Core strength work is definitely a downfall and something I need to work on more. In general terms, I know that my stamina levels have improved a lot so far as I'm not getting out of breath anywhere near as much as I expected to, but can feel it in other areas.
At the moment, my 'regular' runs are from 3-6 miles with a longer one of 12 which I know I'm going to have to raise soon. Main issue has been fitting it around a full-time job (complete with 80 mile commute), two kids waiting when I get home and freelance work that can take up some evenings and weekends.
In terms of measuring what I do, it's simply Strava on the iPhone as can't afford anything else at the moment. I was given an Apple Watch by the wife which gives rough measurements of things but doesn't have GPS so not 100 per cent reliable.
I did consider the blog idea but again, it came down to time. Instead, I set up a Facebook page that I just post my times on after each run - that way people can at least see what I'm doing and I know I can't slack off too much as people might notice!
The knee is just one of those things I have to deal with - it's bothered me since I was about 12 and I'm in my early 30s now so it's just a case of managing it. I've tried to run with and without supports on and to be fair, it actually seems to be better without. When I started to do my training, I had no chance of running two days in a row as it would be in too much pain the second day - which now isn't the case (touch wood!)
I've also been making sure that I don't run too much (if that makes sense). Instead I've been going along the lines of running for a mile or so, then taking a quick 30 sec break where I'll stretch and keep myself moving before going again.
Going off too quickly isn't an issue I think I'm going to have! I'm very much adopting the 'slow and steady approach' as I'd kick myself if the day came around and I went too quick and then couldn't complete it. I'd also then feel I'd let down anyone who was backing me, which I don't wanna do. I'm quite happy to let everyone else bugger off in front of me on the day; as long as I'm not stone last then I'm happy!
Running club is good as I find myself pushing myself a bit more during those runs. They're only around 4 miles but because I don't want to be the one at the back, I find myself going a bit harder than I would if I was alone.
Core strength work is definitely a downfall and something I need to work on more. In general terms, I know that my stamina levels have improved a lot so far as I'm not getting out of breath anywhere near as much as I expected to, but can feel it in other areas.
At the moment, my 'regular' runs are from 3-6 miles with a longer one of 12 which I know I'm going to have to raise soon. Main issue has been fitting it around a full-time job (complete with 80 mile commute), two kids waiting when I get home and freelance work that can take up some evenings and weekends.
In terms of measuring what I do, it's simply Strava on the iPhone as can't afford anything else at the moment. I was given an Apple Watch by the wife which gives rough measurements of things but doesn't have GPS so not 100 per cent reliable.
I did consider the blog idea but again, it came down to time. Instead, I set up a Facebook page that I just post my times on after each run - that way people can at least see what I'm doing and I know I can't slack off too much as people might notice!
Long runs before the marathon itself.
For the first marathon I did, my longest training run was 15 miles. At around 18 miles on the day itself, I was utterly shagged and my last 8 miles were torture. For the next marathon, I did a couple of marathon length runs beforehand and I found that marathon much easier - I think it gave me a much better feel for pacing and my body was more used to hitting the wall (so I managed to do a fancy footwork swerve around it).
For the first marathon I did, my longest training run was 15 miles. At around 18 miles on the day itself, I was utterly shagged and my last 8 miles were torture. For the next marathon, I did a couple of marathon length runs beforehand and I found that marathon much easier - I think it gave me a much better feel for pacing and my body was more used to hitting the wall (so I managed to do a fancy footwork swerve around it).
Definitely at least one long run before the event and pace yourself. I'll admit I've only done the 1 marathon (London in 2003) and managed in 4 hours 59 minutes. Under 5 hours wasn't a target, but made me sprint down The Mall! Furthest I did was 17 miles about 4 weeks beforehand, but most runs were 11-12 miles. The first half was excellent, felt marvellous and ran it in well under 2 hours, which was too fast in hindsight, but it's so easy to get swept along. Soon after Tower Bridge heading towards Canary Wharf I needed the loo. Stopped for one, but there was a huge queue, by the time I had relieved myself I just couldn't get going again. Between miles 13 and about 21 it was pure torture, probably managed half and half of it split between jogging and walking. After 21 miles, saw my mum and dad on the embankment, that spurred me on and I knew I would finish it then and it was a great feeling. Dicing with a man in a rhino costume and following closely behind 2 very attractive, young South African girls in skimpy running shorts made the last 4 miles easier :-)
Northern_Monkey said:
Going off too quickly isn't an issue I think I'm going to have! I'm very much adopting the 'slow and steady approach' as I'd kick myself if the day came around and I went too quick and then couldn't complete it. I'd also then feel I'd let down anyone who was backing me, which I don't wanna do. I'm quite happy to let everyone else bugger off in front of me on the day; as long as I'm not stone last then I'm happy!
Don't be too sure, I set a 1/2 PB in London last year and suffered the consequences for the next 13 miles. The excitement of the day combined with adrenaline and supporters makes it essential that you take notice of your pacing. If it feels too easy then you are going too fast.Gassing Station | Sports | Top of Page | What's New | My Stuff