Fall is nearly here and I have noticed that a couple of people I know through running are attempting their very first full marathon. The marathon is a life changing race and finishing one is an incredible achievement. So for Jeff and Adam and everyone else running their first marathon this fall I thought I would offer some words of advice on running 26.2 miles for the first time.
Don’t be too attached to your time goals. When I ran my first marathon I was convinced I could do it in 3 hours and 45 minutes, so that is what I set my heart on, and when I fell apart it ruined the experience for me. I ended up finishing in 4 hours and 15 minutes and it felt like I had failed. You never fail in your first marathon so long as you cross the line. Keep in mind that it’s ok to have a time goal, but don’t be committed to it. Be flexible. A lot can happen in 26.2 miles.
The first 20 should be easy. If you are finding yourself breathing hard during the first couple of miles you are going way too hard. The marathon is a 20 mile warm-up to the toughest 10k you will ever run. Run comfortably and talk with people around you. If it feels hard early, it’s going to feel really hard later on.
Eat and drink. If you don’t eat or drink anything during your marathon you are going to have a really bad day. More important than your pace plan should be your nutrition plan. There are plenty of different gels out there, so find some flavors that you like and put some in the pocket of your running shorts on race day. Eat one 15 minutes before the gun and every 45 during the race. Also drink at every water stop, walk through them if you have to, but make sure you drink. I like to alternate between water and sports drinks at each water stop. I also walk with the drink so I can drink it all (quickly) and start running again when I am done.
It’s going to hurt, bad. If you are doing it right, the last six to four miles of a marathon will be the hardest miles of your life. Everything in your mind will tell you to stop running, but you have to block that out and keep moving forward. Take a gel and give it a few minutes to kick in. Quitting is not an option. So long as there is not a bone sticking out of your leg you keep running until you physically can’t, then you walk until you physically can’t, then you crawl until you reach the finish line.
Play mind games. Don’t count down each mile from the start. You will overwhelm yourself. Count down each mile till the next water stop, which are usually every 2 to 3 miles. Start counting down at mile 20. If you find yourself feeling like you can’t possibly run anymore just tell yourself that you are going to run to the next light pole, then when you get to that light pole tell yourself that you are going to run to the next one and so on.
When you cross the finish line don’t forget that what you just achieved is something few people will ever experience. Take it all in, celebrate, and no matter what your finishing time was wear your medal with pride.
Now go out there and crush your race, you got this!
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