Running a Marathon for the First Time? What You Need to Know

So, you’re running a marathon for the first time.

First of all, congratulations! 🥳 Deciding to run a marathon is an accomplishment in itself.

You likely have many questions as a first-time marathon runner. I know I did when I ran my first marathon in 2014. Since then, I’ve run 12 marathons and 16 half marathons, so I have a lot of runner-to-runner wisdom to share.

Let’s dive in so you can feel excited about your upcoming marathon!

9 Essential First Marathon Tips

1. Be prepared every step of the way.

Train appropriately in the months leading up to race day. This includes testing to find what fuel works best for your body.

Have all you need to be laid out the night before your race. Set 3 alarms on three separate devices.

Prepared. Every step of the way.

2. Embrace your pre-race jitters.

It’s okay to feel nervous. Be sure that your nerves don’t overtake your joy on race day.

Recognize that nearly everyone who lines up at the start line also feels nervous. I’ve run more than ten marathons and a dozen half marathons – yep, I still get nervous!

3. Be well prepared for ANY type of weather.

Although the forecast says sunny now, don’t count on it.

Have a throwaway layer that can keep you warm and dry pre-race. Having options for comfortable clothing will allow you to be flexible on race morning.

⬇️ Don’t be like me in the photo below. This was my very first half marathon in 2013. A total washout. I had no idea what I was doing. I didn’t bring a throwaway layer to stay dry before the race. I shivered at the start line.

4. Don’t start too quickly in the race!

Pace yourself. If you feel good, you can increase your pace later.

Starting really fast will not help. It’s honestly better to pull back the first few miles to save some energy when the miles get tough.

5. Fuel properly.

This means having a fuel game plan in place before race day.

Fuel well the week of the race. Fuel well the night before and the morning of. Proper fueling is also essential during the race and post-race.

Know how often your body requires fuel during the race by preparing for the training cycle.

6. Be well hydrated.

Drink plenty of water the week of race day, but be sure not to over-consume and deplete the sodium in your body, which can lead to hyponatremia.

It’s helpful to include fluids with electrolytes in your hydration routine.

➡️ For ideal running hydration, I recommend Nuun Hydration. Only 1 gram of sugar, yet super tasty. It’s the best sports drink on the market! ▶ Order here.

7. Give yourself a proper taper phase.

If you’ve never heard of tapering, it’s a process of pulling back your training mileage in the final weeks leading up to race day.

This will help your body be well-rested and ready to run the 26.2-mile course as a first-time marathon runner.

8. Nothing new on race day!

This is the golden rule of running. Now is not the time to try new shoes, clothing, fuel, or hydration. You never know how something new will react and ruin your first race experience.

As runners, our brains often go wild in the days leading up to the race. You’ll attempt to convince yourself to try something new. DON’T LISTEN!

9. Enjoy your accomplishment.

Completing the marathon distance is incredible, and you should take time to enjoy your achievement. After all, you trained for a long time to run your first marathon!

Take in all the sights on race day, enjoy the spectators and their signs, and proudly accept your medal at the finish line.

Everything to Know about the Marathon

So you’re running a marathon for the first time. Where do you begin?

Knowing what to expect from the marathon will help you be well prepared and not just survive but flourish. You’ll need to be smart during training for a successful race day.

The following details will help you go into your marathon training with a good understanding of the event.

How Long is a Marathon?

This is perhaps the most important question you could ask!

Knowing the distance is mandatory when running any race for the first time. You need to know what you’re getting yourself into, after all.

The length of the race also explains what your training should look like. So let’s discuss the two most common metrics (a bit of a pun there) of the marathon race distance. 👇🏼

How Many Miles is a Marathon?

The distance of a marathon is 26.2 miles.

If you’re running a marathon in the United States, you’ll likely use miles as your distance measurement.

However, if you’re an American preparing for a race abroad, you’ll likely want to familiarize yourself with the metric measurement of a kilometer.

How Many Kilometers is a Marathon?

A marathon is equal to 42.195 kilometers.

If you aren’t as familiar with kilometers, setting your running watch to “km” to understand benchmarks within the race could be helpful.

You might see time breakdowns on the course at the 5k, 10k, 15k, and 30k marks.

How Long Does it Take to Train for a Marathon?

Training for your first marathon will take significant time; how much time depends on your current fitness level.

However, a 16-week training schedule suits many first-time marathon runners well if they’ve completed a half marathon.

This plan also assumes the runner has a regular running and fitness routine, including cross-training. Usually, this 16-week plan will begin with the week one long run being around 10 miles.

If you choose not to work with a coach, remember to be gradual when adding mileage to avoid injury. Giving yourself at least six months to train would be especially wise when running a marathon for the first time.

Training for Your First Marathon

First, you’ll need to consider the fitness levels of two bodily systems – cardiovascular and musculoskeletal systems.

✔️ Cardiovascular fitness – How effectively your body sends the oxygen you breathe into your organs and muscles during a workout.

✔️ Musculoskeletal fitness – Your muscles’ strength, power, and endurance capability.

Your bones, muscles, tendons, and ligaments will need enough time to adjust to the weight and time on your feet. Allowing them time to gain strength means a better experience and better running form.

You might be in the best cardiovascular shape of your life, but that’s not the only thing required for a successful marathon.

Metabolic fitness precedes structural readiness.

– Running coach Jay Johnson

This is important to remember, as many runners often push too hard, too quickly, resulting in an injury that can sideline them for the entire training cycle.

Just because you feel you can push yourself for more mileage than is on the schedule doesn’t mean your musculoskeletal system is ready.

Necessary Elements of a Successful Training Cycle

👉🏼 A clear end goal.

Example: Run a marathon.

👉🏼 Small but motivating weekly goals.

Example: Complete four runs this week. One run should be a 15-mile long run.

👉🏼 Explicit training requirements for each day.

Example: Warm up for 5 minutes. Run 4 miles. Cool down. Stretch for 15 minutes

One week of marathon training may include the following:

▶️ An easy run
▶️ A tempo run
▶️ Sprint repeats
▶️ A long run
▶️ Strength training
▶️ Stretching
▶️ Rest days

Don’t just wing a training program. Print off or write down your training schedule. For many runners, crossing off each day is rewarding and helps to realize the goal.

What is a Good First Marathon Time?

A “good” first marathon time is the time it takes you to finish your race.

Seriously. Runners come in a spectrum of success stories, so what has been considered a good finish time for one runner is not always suitable for the next.

Running a marathon for the first time is a massive accomplishment that shouldn’t be diminished with time.

It’s also important to remember that your first marathon will be an automatic PR (personal record). Aiming for a finish time that is too fast for you may impede your desire to race again.

A slower race time than you hoped for means room for improvement and a new PR in your future.

What is the Average Time for a First-Time Marathon Runner?

The average marathon time considering runners globally, is 4 hours, 26 minutes, and 33 seconds.

A first-time marathoner might be able to hit this mark, depending on their fitness level. Some first-time marathoners even qualify for the Boston Marathon (this is a big deal).

If you’re running a marathon for the first time, you might adjust your goal to be between four and a half to six and a half hours. This range is very normal for many first-time marathon runners.

My Best Marathon Training Advice

To have the best first marathon experience, you’ll need to make the best choices during training. Consider the following sections to maximize your enjoyment when running your first marathon.

✅ Pick a Fun Marathon Race

One of my best pieces of advice for first-time marathon runners is to choose a fun goal race.

The right choice should be exciting and help you stay committed to your goal.

You might want to run a beautiful fall race. Maybe you want to run a destination race where you get to travel somewhere tropical. Choosing a big race like the New York City Marathon might be exciting but require extra effort to register.

Whether you run a US-based marathon or a marathon worldwide, be sure your decision excites you.

✅ Pick the Best Marathon Training Plan

Once a goal race is determined, take time to decide on a training plan.

There are a ton of marathon training plans out there; choosing one can be an involved process. You need to find something that fits your lifestyle and availability.

As a first-time marathoner, choosing a proper training plan without help can be overwhelming. Hiring a running coach can help you hone in on your individual training needs.

After you find the right training program, stay committed to your goal. Do what you must to keep yourself motivated to complete the training.

Test out hydration and fuel options during training to improve your racing ability. When you know what works best for you during your training cycle, you’ll have the best race day experience.

✅ Avoid Overtraining for Your First Marathon

This is an essential tip for running your first marathon.

Too often, marathon runners overtrain and find themselves in situations with injuries or burnout. You may find yourself sidelined before race day even arrives.

Overtraining includes running too many miles too quickly. Some people feel highly motivated at the start of their training cycle and try to do too much at once.

If you’re new to running, don’t try to include speed work, long runs, weight training, and a new diet all at once. This will lead to greater injury risk and likely cause burnout with such a long training cycle.

Instead, start small and appreciate the little successes and rewards. Focus on your weekly mileage and caring for your body before adding more intense, specific workouts.

After a few weeks, when your body has adapted, it’s likely time to add some strength training or speed work. 

✅ Longest Run Before Your First Marathon

The longest distance you should run before your first marathon differs between training plans.

If you quickly search the internet, many coaches recommend at least a 20-mile long run, and others swear by 28-mile long runs.

The distance you need to focus on is what works best for your body and your goals. This is why having your training plan written out from the start is crucial.

Completing a long run of at least 20 miles will help your body prepare for the 26.2 miles. Some runners need confirmation that their body can complete 26.2 miles before race day and opt for longer long runs.

A running friend once told me a 20-mile long run is enough in training. They told me you run the first 20 miles with your legs and the last 6.2 miles with your heart.

I appreciated this advice, but it’s not a one size fits all solution.

Be smart, and if you feel that your confidence would be higher with more mileage covered in training, take the time to complete a longer long run.

There are many elements to consider if you run a destination race. Consider the differences between where you’ll train and where you’ll race. Differences may include climate, terrain, and ease of travel.

When to Run Your First Marathon

As with many things running-related, when to run your first marathon is also a personal choice.

Do you prefer to run in warmer or cooler temperatures? Do you want to run a local race or a destination race? Once you know the answers to these questions, you can pick the best time to run your first marathon.

➞ Which season? Winter, spring, summer, fall?
↳ Which hemisphere? Northern, southern?
Remember, season timeframes differ between the hemispheres!

I love to run a fall race in the US. Although I struggle and sweat through summer training, racing in the cool autumn weather gives me an added speed boost.

The Day Before Running a Marathon for the First Time

Stay off your feet the day before your first marathon as much as possible.

Sometimes it’s beneficial to go on a short, easy shakeout run, but walking around a new city to explore is not advised.

On this day, you want to be sure you’re well-nourished, hydrated, and rested. 

Remember, try to get ample sleep. Many runners find it difficult to get quality sleep the night before a race is often difficult due to nerves. Getting optimal sleep two nights before can help you go into the race with more energy.

Eating an early dinner that’s not too heavy and familiar to your body will help you be well-fueled.

Before you sleep, lay out your clothes for race morning to ensure everything is ready. You can search on social media and find many “flat runner” pictures that show what a runner is anticipating wearing for the next day.

Remember your fuel, hydration, and anti-chafe balm.

If you’ve chosen to run a destination race, my free, printable packing list will help you remember what to pack to be well prepared.

Feeling Nervous when Running a Marathon for the First Time

Nerves before your first race are very normal. I’ve completed more than a dozen marathons. I still experience pre-race jitters every time.

⭐️ Trust in your training

To help combat some of the nerves, remember to trust your training. You did all you could to be successful and followed your training program. Now is the time to trust in the work you put in.

⭐️ Take in the sights

The course, the runners, and the creative signs spectators have made. Race day celebrates your hard work, and although you may feel nervous, try your best to enjoy your day.

⭐️ Use a mantra

Studies show that positive thinking can lead to positive results. Use positive self-talk or a mantra to help ease your nerves and perform your best for your first marathon.

How to Run Your First Marathon

Running your first marathon means you trained for your first marathon. Ideally, you should have all the tools you need to succeed.

Remember not to go out too fast. If you do, you risk hitting the wall sooner.

Remember to include fuel during your race, as the marathon distance is too far to do without. Use nutrition your body is familiar with that worked well for you during training.

Be sure to enjoy your time on the course. The lead-up to race day is long. Although you may spend four hours or more running on race day, it can often go by too quickly.

Be sure to enjoy the spectators, your fellow runners, and the volunteers who make the race experience possible!

How to Pace for Your First Marathon

A proper pacing technique is essential for any marathon, let alone someone running a marathon for the first time.

You’ll want to test this during your training to be sure you’re aiming for a manageable running pace you can hold for many miles.

👉🏼 Don’t start too fast in the marathon.

On race day, there will be a lot of jitters and excitement. This often leads to going out too quickly and crashing soon after. Don’t make this mistake!

It’s always better to start under pace than to start too fast.

A fitness watch can help you keep good pacing. This can help you stay on track and let you know quickly if you need to slow down.

If your race offers pace groups, consider running with your goal-time pacers. If running a smaller race, this may not be provided. However, if the option exists, it can be very beneficial and help you achieve your marathon pace goal.

Pace group leaders are generally seasoned runners consistent with their mile pace time. Staying with a pace group can also help to pass the time, and you may even walk away from the race with new running buddies.

What to Expect After Running Your First Marathon

People react differently upon crossing their first finish line.

Some runners are just happy that it’s over. Others can be emotional. Some runners finish with so many endorphins they may experience what’s known as the “runner’s high,” and they might show no emotion at all!

At most marathon finish lines, there are after-race perks. This can include water, sports drinks, chocolate milk, cookies, crackers, and the highly coveted free banana! 🍌

Bigger races may offer post-race massage, beer, and entertainment.

Be sure you know what to expect at your finish line to prepare appropriately. If you need something different than the race supplies, pack some of your own to refuel after your accomplishment.

I Just Finished My First Marathon – Now What?

Relax!

You’ve accomplished a massive goal that less than 1% of the US population has reached. Incredible work.

Now is the time to take care of your body and mind. If you missed the goal time you hoped for, now is not the time to get down on yourself. You can only complete your first marathon once, so enjoy the moment.

Be wary of sitting down too soon after the race, and be especially careful when sitting on the ground. Your muscles may begin to tighten. It’ll become more difficult to stand back up. It’s best to spend a little time walking around before sitting.

Now is also the time to refuel. Be sure to get enough food, as you’ve likely burned over 2,500 calories.

Along with food, you’ll want to take in quality hydration. Although many races supply beer at the finish line, this isn’t the best form of hydration because alcohol dehydrates due to its diuretic effects.

It’s best to replenish lost fluid first with a sports drink that provides electrolytes.

Some runners never want to cover that distance again after finishing the race. After a day or two, many runners can’t wait to sign up for their next marathon.

The Day After Your First Marathon

After running a marathon for the first time, you’ll want to take it easy in the days following your race.

Going for a walk to shake out your legs and help relieve the tightness of the muscles is a great idea. Keep up with a healthy diet to ensure your body has all it needs to repair from covering the marathon distance.

Share your accomplishment with your friends and family. You may not have had the energy to do it following the race, but recognizing your feat is valuable.

Running a marathon is not an everyday experience, and you deserve recognition.

Final Thoughts: Running a Marathon for the First Time

Running is a fantastic sport. Just considering running a marathon for the first time is a really cool thing! Not many people seriously consider it.

Use the tips and advice I’ve outlined here to start training and get to the finish line. I know you can do it. See you on the course!