The Beginner's Guide To Preparing For A Marathon

Irrespective of whether you're a 20-something going through an existential crisis or not, running is all the rage now. But don't let that convince you that joining a run club is all you need to do to be ready to run a marathon. Or, if you've already taken the leap and showed up to one unprepared, welcome to the club.

Running a marathon can be incredibly humbling, so if your body is not trained to run for long distances, training is a must. After all, the race itself is only one day in an entire journey that can span around four or five months (yep, that’s usually how long it takes for an average person to train for a marathon). What determines how that day goes is everything that happens before it, how you behave during it, and how you treat your body once it is over. So keep these tips in mind and get prepping right away.

Before The Race

Give yourself time and seek guidance

Running a marathon is not and should not be a spontaneous decision. If your body is not used to running long distances, you must train it slowly over a period of a few months. For most runners, 16 to 20 weeks of training is needed to prepare for a marathon. This allows the body to adapt to increasing load and reduces the risk of injury.

Many local running clubs have members who are willing to train together, which can help with consistency and motivation. Some runners choose to work with a coach or use a digital coach to help curate a plan and avoid unnecessary injuries and mishaps. Find out what works best for you, and get to work accordingly.

Start Small

Before increasing distance, running should already be a regular part of your week. You should be able to complete shorter runs comfortably without feeling drained for the rest of the day. Many runners begin by signing up for shorter races such as 5k runs or half marathons to build confidence and consistency before committing to a full marathon. That being said, a balanced program for marathon prep includes easy runs, long runs, interval training, and rest days. Slowly loading up distance work while mixing in intervals helps widen the breadth of your program without overwhelming your body. 

Learn your marathon pace

Repeat with me: you need a clear understanding of the pace you plan to hold on race day. This should be a pace you have trained at and can sustain over long distances. Long runs and steady efforts should reinforce this pace so it becomes familiar. On race day, when adrenaline makes it easy to go out too hard, your body should recognise the effort and help you stay controlled. In fact, you couldn’t go wrong with starting slower than your practiced pace.

Focus on rest and recovery

See, training for a marathon isn’t that different from working out at the gym. Rest is essential for any physical training. So take that timeout to avoid overexerting yourself. Rest days can include stretching, foam rolling, and mobility work, but they should still give your body a break from impact.

Practice fueling well before race week

Fueling should begin long before race day. Long runs require energy, and your body needs time to adjust to taking in nutrition while running. As distance increases, begin practicing how and when you eat and drink. Consistency matters more than variety, and training runs are the right place to figure out what works.

Many runners rely on aid stations during races, so understanding how often they appear and what they provide helps with planning. Poor hydration and unplanned nutrition can easily turn your marathon into a waking nightmare.

On Race Day

Start controlled and stay familiar

See, all that adrenaline and crowds make it tempting to lose yourself in the energy and run faster than planned, but holding back early helps preserve energy for later. Race day is not the moment to chase speeds you have not trained at. Running at a pace your body recognizes improves consistency and reduces the risk of crashing.

Monitor effort and manage fuel

Always keep listening to the signals your body keeps giving. If your breathing or heart rate feels off, adjust rather than pushing through blindly. A small tip: if your heartbeat feels off the charts, slow down a bit and breathe through your nose till it gets better. Begin fueling before you feel depleted, spacing out nutrition and fluids to maintain energy levels. Having a simple plan helps prevent missed intake when fatigue sets in.

Break the race down and expect fatigue

Focusing on the full distance can feel overwhelming. Thinking in shorter segments such as aid station to aid station keeps effort manageable. Fatigue is part of long distance running. Learning to distinguish between manageable discomfort and pain that requires attention helps you move through harder stretches without spiraling.

After The Race

This goes without saying, but recover before doing anything else. Consuming carbohydrates, protein, and fluids soon after finishing supports recovery. Eating again within a couple of hours helps replenish energy stores and repair muscle tissue. The body needs time to recover from the stress of a marathon. Light movement can help reduce stiffness, but full training should wait. At this tage, proper sleep and nutrition matter more than squeezing in your next run. Take in all the rest you need, and then jump back for your next sporting adventure.