The first marathon is a huge challenge. Editors from Runners World share their experiences so that your debut is a relaxed success.
Anyone preparing for their first marathon faces a huge task. It is not enough to simply grab a training plan and start running. From the right clothing and proper nutrition to the mental attitude, there are many details that decide between success and failure. Often, you only notice mistakes in hindsight. However, reports from experienced runners can help to avoid typical stumbling blocks right from the start.
According to reports from Runners World, the choice of the marathon month already plays a decisive role. A run in midsummer, for example in July in high heat and high humidity, can be extremely draining and force runners to drop out in droves. If you are not careful here, you will quickly experience a debacle. It is just as important not to neglect the long training runs. While you can somehow cheat your way through a half marathon, the full distance of 42.195 kilometres mercilessly punishes a lack of endurance. If you do too few long sessions in training, you risk a heavy breakdown in the final kilometres.
Another critical point is energy and hydration. Without a clear nutrition plan, you run the risk of your body feeling heavy during the race and running out of strength. It is advisable to test your nutrition with gels or bars extensively in advance. Adequate intake of water and salt is also important, for example to prevent swollen fingers or dehydration. Skipping aid stations usually costs more time in the end than stopping briefly to drink takes up.
In addition, the so-called tapering phase – the recovery period shortly before the race – should not be underestimated. During this phase, the immune system is vulnerable. Plenty of sleep, lots of fluids and keeping your distance from sick people help to avoid being laid up with a cold shortly before the start. If you are well prepared, you can ultimately trust your training at the start and simply enjoy the run.
Your takeaway: Plan your nutrition carefully in advance and never neglect the long training runs before your first marathon.
This article was generated automatically with AI from the sources listed above and has not been editorially reviewed.