How to Train For Your First Marathon

Running your first marathon is a daunting prospect for most, but especially for those on their first go-around. One minute you’re excited having submitted your entry online, the next you’re questioning your life choices as you begin the training grind. We can assure you that it will be a tough lead up to the race no matter how you approach your training, however with the right gameplan you can make it to the finish line feeling accomplished – with all of your limbs attached.

So, take a deep breath, grab your running shoes and let’s look at some tips to get you through that mythical 42km barrier.

Rushing marathon training is like cramming for an exam at the last minute – it simply doesn’t work. It’s recommended to carve out at least a 25 week training block to gradually increase your endurance and aerobic capacity. Many beginners can slog their way through a 5k, or even a 10k without too much training, however a marathon is a different story. The more time you put into your training, the better you will feel on the day both mentally and physically.

If you’re serious about getting through your training and the big day itself, you’re going to need the right shoes to get you there. Your trail running shoes or walking shoes might be all kinds of comfortable but you’re going to need running shoes that are built for getting you through longer runs comfortably. Specialised marathon running shoes like the Saucony Endorphin Elite are made will of the technology you’ll need. With 4-years of development, the Saucony Endorphin Elite features an ultralight PWRRUN HG foam that delivers supreme rebound and cushioned comfort over long runs.

Long runs will be part of your life as you train for a marathon, and you’ll be surprised just how they will dictate your weekly schedule. You’ll find yourself having to shift around your social calendar to accommodate for your training and recovery time. Be prepared to lose a part of yourself during your training – however we assure you it will be worth it in the end.

Long runs have two jobs – to build your confidence and to teach your legs how to keep moving even when they feel like they are sinking into the pavement. At around the 32 kilometre mark of a marathon your legs will be begging for mercy, so do your best to prepare them for the suffering you will be putting them through. Gradually build up to 28km - 32km and have two of these long runs under your belt before the big day.

Cut back to 20km long runs for a weeks before the event date, before going for one last long 28km run around a week before race day.

If you want to go it alone that’s fine, we’re all different – however when it comes to marathon training and race day having a solid running crew on your side will make the experience much more enjoyable. Being involved in a running club or just somebody to run with will keep you accountable should things start to go a little off-track.

It will also help greatly if you have family or friends around who can help keep your diet and schedule on track. They might also cheer you on at the finish line!

In many ways the recovery is just as important as the training itself. Your body needs time to absorb the training you are putting it through and repair muscle fibres. Take two days off per week – one for full rest and one for cross training like a gym workouts or walking. The better you rest the faster your time will be on race day.

Use foam rollers to attack knots in your legs, eat the proper foods and get some good sleep in to help your body recover after training.

Every marathon route is different, some are flat, some feature dreaded inclines and others are a combination of both. Train how you expect to run. If you don’t have any hills around your area, find a way to adapt. Get on the treadmill and run on the incline, run up parking garages and do some cross training on the stairs.

There you have it! We hope that our guide to training for a marathon has given you some valuable tips to get you to the finish line. Check out our range of running tops and shorts and get the marathon look from head to toe.