The excitement of fall marathon season is infectious: the enthusiastic crowds, the refreshing autumn air, and the vibrant community spirit. If you found yourself cheering at this year’s events, witnessing countless runners dash toward the finish line might have inspired you to consider joining them next season. However, before you dive headfirst into training, take a moment to ensure you’re adequately prepared for what lies ahead.
“Training to run a marathon will revolutionize your life, but it will also test you in brand-new ways,” says Susie Crossland-Dwyer, a dedicated marathon and ultramarathon runner, coach, and founder of studio s in Cincinnati. “A lot goes into a healthy, successful training season and what you do leading up to it.”
Here are nine essential tips coaches recommend for every marathoner to help ensure a healthy, strong, and speedy race day!
1. Establish a Strong Base
Embarking on a marathon training journey means committing to four or more months of demanding weekly mileage, which can be taxing on your body. To avoid overuse injuries, it’s vital to start with a solid foundation. Research published in the Journal of Sport and Health Science indicates that the injury incidence rate among runners is 40.2 percent, with overuse injuries stemming from rapid increases in mileage or intensity accounting for more than 70 percent of these cases.
“As you begin your marathon season, start with base building and don’t just jump right into doing all the miles and all the speed workouts,” advises Crossland-Dwyer. She suggests spending a minimum of three months gradually increasing your mileage to 20 to 25 miles per week before commencing an official marathon training program.
2. Incorporate Resistance Training
“ Strength training, specifically your core and hips, is the most effective way to prevent injuries,” remarks Jeff Gaudette, the owner and head coach at RunnersConnect. “As you ramp up your mileage for the marathon, this will be essential to you staying healthy through the training segment.”
Studies have shown that strength training can enhance performance by improving running economy. You don’t need a certain baseline of strength before starting your training plan, but Gaudette recommends integrating two to three weight workouts into your weekly routine.
In addition to weight training, “try plyometrics to get your body used to absorbing impact, single-leg exercises to prevent muscle imbalances, and mobility drills to keep your range of motion and joints healthy,” advises Meg Takacs, NASM-CPT, a run coach and founder of the Movement & Miles app.
3. Develop a Nutrition Plan
Many novice runners are familiar with carb-loading prior to race day, but that’s just one crucial aspect of your overall diet.
“Nutrition is key for successful training and a successful race—from carbs to water, electrolytes, and salt capsules,” explains Takacs. “The goal is to stay ahead of any deficits before they happen because once you’re in a hydration or nutritional deficit, it’s almost impossible to come back.”
Invest in water bottles for your long runs (sip on water or a sports drink every 10 to 15 minutes) and carry gels or gummies to consume every 30 minutes, keeping your energy levels high throughout your training.
YOUR MARATHON FUELING GUIDE
4. Be Realistic About Your Training Commitment
This isn’t just about the race itself—while you will indeed spend considerable time on your feet, it’s important to recognize the time commitment required during the 16 weeks leading up to race day.
You should expect to dedicate a few hours, at least, every Saturday or Sunday morning for a long run, in addition to your other weekly runs. However, Crossland-Dwyer emphasizes, “Training for a marathon isn’t all about running. In fact, a big portion of your weekly training hours should be spent preparing, with prehab exercises and prerun activations, doing strength-training, and recovering with mobility work, adequate rest and refueling, and extras like compression and cold therapy.”
5. Consider Participating in a Local Marathon
Destination races hold great appeal, and if you suspect that this marathon endeavor will be a one-time experience, an iconic course may be enticing. Yet, don’t overlook races closer to home.
“It’s so fun to see your city streets opened up for you,” shares Erin Beck, vice president of innovation, product, and experience at Xponential Fitness, who has completed 21 marathons. “Seeing your city from a different vantage point than usual can keep your mind off of the treachery of 26.2 miles.”
6. Gather Your Gear—and Spare Equipment
Although race day is still months away, do not procrastinate in finding your ideal clothing and footwear. “Purchase the gear you’ll need now, including shoes for training, the shoes you’ll race in, your potential race kit, and options for different weather conditions,” Gaudette advises. “That way, you can test everything out during a few training runs to ensure it’s comfortable.”
Additionally, consider accessories: selecting the right items, from a fuel belt that minimizes bouncing to blister-resistant socks, will enhance your training experience.
If you’re uncertain where to begin, visit a local running store or seek recommendations from knowledgeable contributors in online forums.
7. Invest in an Anti-Chafing Stick
Runners often joke about chafing, and for good reason. Friction on sensitive skin areas—such as the inner thighs, armpits, or the upper arms where clothing rubs—can be a common issue during marathon training.
Blisters caused by ill-fitting shoes or inappropriate socks may also arise. “Unfortunately, the only way to really know what clothing will contribute to this to test it out, which is why it’s good to have everything you might wear early,” notes Gaudette.
In the meantime, purchase an anti-chafing stick or cream and apply it before each long run to protect your skin and reduce the likelihood of pain later on.
8. Seek Inspiration from Others
The excitement leading up to your race may come with some anxiety as well. Remind yourself that many others have walked this path successfully.
“You don’t have to be Eliud Kipchoge to run a race—and you don’t have to know who that is to run a race, either!” Beck emphasizes. “The only thing you have to be in order to be a marathoner is bold enough to try one.”
9. Identify Your Training Plan
Every successful marathoner follows a training plan. Before you commence your marathon preparation, seek out a plan that spans at least 16 weeks and aligns with your fitness level and objectives.
Are you aiming to simply finish? Or perhaps you want to finish in under three, four, or five hours? Can you meet the weekly mileage outlined in week one of the plan? Reflect on these questions and select the training plan that will guide you to the start and finish lines feeling strong.