A Complete Training Guide to Ace Your First Marathon

Run faster, stronger and improve your marathon performance with these expert-approved tips and techniques

Marathon season has officially begun, with some of the biggest races in the country lined up over the next few months. Non-athletes may find long-distance running intimidating or even pointless. So, why do so many people run half and full marathons every year, year after year? “When I first signed up for a marathon in 2018, I wanted to test my limits and find out what I’m made of. The first race was the hardest—I wanted to give up at various points. But once I crossed the finish line, I felt an unbelievable rush. That’s the feeling I keep coming back for,” says 33-year-old Somya Dutt.

Running a marathon, whether half or full, is not a superficial commitment. It requires months and sometimes years of training to be able to run a distance of 42 km. We asked expert triathlete Nikhil Kapur, Co-Founder & Director, Atmantan Wellness Centre, for some pro tips on running long-distance races. Whether you’re a newbie or a seasoned athlete, this article will help you run your first or next marathon to your fullest potential.

How to prepare for your first marathon

Running a marathon isn’t and shouldn’t 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. You can start slow by signing up for shorter races like 5k runs or even half marathons. “A beginner in the age group of 30-50 should build their body and mind gradually over 12-18 months to run a full marathon. In endurance sports, your body is prone to wear and tear due to repetitive motion. Hence, if the objective is to finish strong and injury-free, then you must adopt a structured approach,” says Kapur. 

But where do you start? The first step is to chart out your goals. While it’s perfectly okay to train on your own, it’s advisable to join a running group with other beginners and like-minded individuals. “Nowadays, most cities have running groups headed by a coach. Make sure to sign up for groups based on your fitness competency,” says Kapur. 

How to improve your runs

If you’re an experienced marathoner, you likely already have the knowledge and skill sets required to complete a full marathon. However, in order to be able to run faster and stronger, you need to focus on all aspects of the sport. “I have noticed that runners often overlook their nutrition. Diet impacts health as well as your performance. Many people need a highly personalized approach to diet. Fuel your body in such a way that it provides adequate fuel when you need it,” says Kapur. It’s a good idea to work with a sports nutritionist to come up with a diet plan that suits your particular needs and dietary preferences. 

Training your mind

As you train your body for a marathon, you must also focus on building mental strength. Endurance sports are all about being able to harness your mind. “It’s a massive learning experience as you learn how to manage your body’s resources to complete the race. You learn to succeed and reach your goal with the least amount of resources,” says Kapur. What may seem impossible on day one becomes easier and easier as you keep working on your physical as well as mental strength. 

A check-list for the day of the marathon

You’ve put in the work and you feel ready, but the marathon-day nerves are trickling in. This comprehensive checklist by Nikhil Kapur will ensure that you have everything you need to ace the race.

1. Pack your gear in advance: Carry your shoes, clothes, goggles, etc., but don’t stuff anything that hasn’t been deliberated upon earlier at the last minute.

2. Nutrition: Lay out your nutrition next to your gear. Plan how you will carry it. If you are dependent on aid stations, then study the distance between the aid stations. Make a plan on what you will have at each aid station. 

3. Practice a day before:  Squeeze in an easy 20-30 mins run a day prior to the race.

4. Stretch: Practice Yoga to stretch out the legs and hips before the race. 

5. Meditate: Visualize yourself running the race as you have been planning it.

6. Eat dinner early: Eat home food. Give your body time to digest and convert the food into energy. I normally eat by 6:30-7 pm before the day of the race, assuming the race starts by 6 am.

7. Have a very light breakfast: On the morning of the race, have a light breakfast around 2 hours before you step out. I normally have a banana, toast with peanut butter, and a very small cup of muesli.

Common mistakes to avoid on the day of the race

With the adrenaline pumping through your veins and anticipation clouding your mind, it’s possible that you make one of these rookie mistakes on the day of the marathon. Kapur shares the most common don’ts you should avoid at all costs. 

• Running at a pace that’s not been practiced before
• Poor hydration 
• Unplanned nutrition
• A lack of focus on active recovery

(As originally published by GQ India)