45 Training, Fueling, and Mind Hacks to Get You Through Your First Marathon – runnersworld.com

“That three egg McMuffins aren’t a good prerace meal.”—James Howe

“Nutrition! I wish I had realized how important race nutrition is during the run. I bonked at mile 19 because I ran out of calories. Now I take a Hammer gel every 40 minutes.”—Ben Dilla

“Refuse the chocolate candy along the way. BIG mistake eating it.”—Maiya Maiya

I wish I had known to eat a light breakfast the morning of the marathon. I also wished I knew to began hydrating early during the marathon instead of waiting until I was thirsty at mile 19.”— Frankie Ybarbo

“This is new territory (for most) and it’s going to hurt…like really bad. If the course you’re running offers pickle juice and your legs are cramping…DRINK THE PICKLE JUICE.”—Megan Shilling

“I wish that I had prioritized weight resistance training a little higher as a cross-training activity.”—Patrick Williams

“How much a difference cross-training can make !! Adding a swim and bike or two.”—Richard Adrian

“Strength work is even more important than the runs. It’s going to be hard. Really hard. And you will want to quit. That is normal. Running 26.1 miles is not normal. It will be super hard on your body.” —Dee Swartz

[9 Essential Weight-Training Exercises for Runners]

“My race performance went up when I started focusing on the quality of the 16 and 18 mile runs.”—Stephanie Petersen

“I wish I knew that I was supposed to run at least one 22-26 mile training run. The most I ever ran in my training was 13 miles. I still managed to finish my first and only marathon in 4:58. First half was 2:15, second half was nearly 2:43. What powered me through the last four miles were the sugar wafer cookies that the Marines handed out in the Pentagon parking lot. I ran the Marine Corps Marathon in 2001 one month after 9/11.”—Barbara Henderson Parks

“Training involves more than the runs—it’s stretching, icing, strength-training, yoga, fueling and rest!!”—Stephanie Zeka Mallory

“Lay a foundation of miles, core and strength training down. Then begin training for the marathon. Hit the gels before you feel fatigued, everything after mile 20 is mind over matter. Be ready for the pain. Beer tastes even more amazing at the finish line.” Jay Mooney

[Everything You Need to Know About Marathon Training]

“Footwear! Invest in a great shoe and replace at an appropriate time.”—Gina Bolanos Saunders LPC

“Don’t try or wear ANYTHING new on race day—my biggest injury was a huge blister from a fancy new belt!”—Fiona Leigh

“Never, ever, under no circumstances wear shoes that are not at least a half-size bigger than ‘snug fit.’”—Anders Thelemyr

“The importance of the right socks. I might have not lost three toenails.” —Rebecca Bentley Poire

[Best Running Gear]

“I was so nervous about not finishing and hitting the dreaded wall. When it never came, I realized how much mental energy I wasted worrying about it throughout the race. I spent too much time not trusting the process and not truly believing in myself after training and preparing for the miles. Big mistake. Next time I am going all in mentally and physically and plan to enjoy the hell out of it! 2020 NYC!” —Anna Diolosa

“I was well prepared for my first marathon. I knew what to expect pretty much at every point in the race. And despite all that, I was still surprised at every step right until the finish. A marathon is like parenting, no amount of preparation truly prepares you.” —Sam Reynolds

“Focus more on your body and how your runs feel during training rather than sticking so strictly to a plan. I trained way harder for my first marathon than I did for my second and I PR’ed my second by almost 20 minutes. Listen to your body and ENJOY the race.”—Andy Decker

“Take recovery after the marathon seriously. I struggled with postmarathon blues and probably started back up with training too soon. I ended up with IT band pain,”—Jennifer Stephens

“Not to commit to my wife that I would help lay 10 pallets of sod when I got home.”—Jim Peterman

“I should have eaten more in the few days after. I felt great muscle and joint health wise, but struggled with some major fatigue.”—Holly Bergum

“I wish I hadn’t taken such a long recovery and maintained a type of ‘marathon maintenance’ running routine. I was in the best running shape of my life training for 26. After, I slipped back into half/10K level.” —Jennifer Spark

[How to Recover After a Marathon]

“I wish I would have known how depressed I would feel after an amazing marathon. It was weird, I was completely happy after my first marathon and then got depressed in the weeks after. Maybe because I wasn’t running as much as I recovered.” —Jabber Jawz

“That postrace depression is real. Google ‘posthike depression’ for info.” —Mel Wittmaack

“When I was preparing for my first marathon, I was pretty psyched/stressed out and thought I’d so happy once this whole thing was over. I remember reading in Higdon’s book about postmarathon blues. I thought NO WAY. After an awesome experience running the race I was surprised by how ‘blah’ I felt for weeks afterwards. It wasn’t exactly depression, but it was kind of an emptiness. It was like a void, or a blank place where there was once all this focus, energy, thought, etc. And now it’s done. It’s not devastating, but I was definitely surprised.” —Geoff Haas

[How to Beat the Post-Marathon Blues]

“Take advantage of running groups if they’re available near you! I’ve been running solo for years out of intimidation and finally joined one this year in time for my second marathon. It’s only been a month or less since I joined, and the motivation and support have given me huge boost in my training and overall attitude about it. There are a lot of different groups for what runners might be looking for, so you don’t always have to be a certain pace or experience level to join.” —Kayla Giacin

“I wish I would have done it with a friend. Some of the marathon miles got pretty lonely that first race. Now I always race (not always train) with a buddy or join a pace group.”— Hollie Reina

[From training tips, to fueling strategies, to improving the mind-body connection, the Runner’s World 2020 Calendar will help you run your best all year long.]

“The importance of pacing, especially the first half, so you won’t spend the last three miles walking and asking yourself, ‘Why did I do this?’”—Craig Sheppert

“Ditch the pace device on race day, go by feel, and trust it! I start with a pace that feels slower than I want to run.”—Kim Ehrlich Geisler

“Be fast at the end, not the beginning.”—Per Hel

“It’s okay to walk.”—Catherine Hiles

“Good pacers are angels on earth.” —Jenny Schweinert

“Pace, pace, pace…pay attention to your pace.”—Kelly Bloom Barbieri

[The Runner’s World Running Pace Calculator]

“I wish I knew how to be easier on myself for a missed workout or a bad training run. It’s what I tell everyone training for their first that the schedule is simply a ‘guide.’ That guide doesn’t know what’s happening in your life or at work that particular day. It’s such a long commitment, there’s no reason to fight yourself along the way.”—Will Wilson

“It’s okay to focus on YOU. It’s okay to be, dare I say, selfish. There are going to be many times where you have to put your training first, whether it be passing on a night out with your friends because you have an early morning long run or missing brunch because you’re out running. If your friends and family support you like I’m sure they do, it’s all going to be okay.”—Lisa Christine

“I wish I had a coping strategy for when things got tough. I hit the wall big time at 35K in the Edinburgh marathon and just fell to pieces physically, but totally lost it mentally. Last 7K took an hour, and because I’d missed my target time, I forgot about what I’d actually achieved in getting to the starting line and then finishing a marathon.”—Paul Stewart

[12 Tips to Get You Through Your Long Run When You’re Seriously Struggling]

“Bad runs are the best mental training. Remember how it feels and how you pushed through it. It will give you so much confidence when you hit mile 24 and you already have experienced gritting your teeth and getting the job done. I am always weirdly pleased when a run doesn’t go to plan, as I think it prepares me much better for races which will always throw a curveball at you.” —Debs Thorne

“Marathons start at mile 20. And the mindset and mental toughness required to complete one is equally or more important than the physical preparation is.”—Nick Malfitano

“Enjoy the whole distance. The starting line is exploding with excitement, anticipation, and nerves. The finish is thrilling and exhilarating. Unless you’re in it to win it, say ‘hi’ to people along the way. Cheer each other on. Say something nice to a volunteer. It’s an amazing experience; help make it one.”—Maranatha Poirier

“I wish I had known just how awesome it is, before I was 37.”—Dwayne Steele

“I ran my first marathon 2.5 weeks ago and it was one of the best things I’ve ever done. I wish I had known how amazing the whole experience (training all the way to race day) would be. Also, how addicting it is! Already want to run another.”—Niki Neumann

“I wish I’d have known how much joy comes with running with a bunch of strangers of all shapes and sizes who set their fears and doubts aside and who encourage one another like only family and close friends normally do. If I could have known that I’d be brought to tears seeing grandfathers running hand-in-hand with their grandchildren, runners fearlessly and selflessly pushing for 26.2 miles the wheelchairs of their mobility-challenged friends, and family and rows-deep bystanders cheering the field on to the final runner, I would have started running marathons way sooner in my life.” —Casey Jones

“I wish that I would have known how amazing it was to cross the finish line. Life-changing feeling that can never be taken away.” —Debbie Armstrong

“The finish line feels even more amazing than you imagined. Enjoy it, because every marathon finish is awesome, but the first 26.2 feels the best.”—Michael Mahan Lawlor