Niamh's Declassified First (Half) Marathon Survival Guide

Marathon season is well and truly underway! Last weekend, I took a trip into the heart of Copenhagen to cheer on thousands, as they attempted to complete the 26.2 mile race through the Danish capital. As I made my way around the course, I witnessed firsthand the highs and lows of marathon running, which got me thinking about the importance of proper preparation. Preparing for and running your first (half) marathon is an exciting and challenging journey, so here are some do’s and don’t to help you make the most of the experience.

What to do when preparing for your first (half) marathon

1. Follow a training plan: consistency is key when training for a marathon, and this can be difficult to achieve if you don’t have a plan. Choose a marathon training plan that suits your fitness level and goals. Additionally, seek advice from a physiotherapist/athletic therapist/strength and conditioning coach to ensure that you have the best plan possible to help you achieve your goal and reduce your risk of injury.

2. Gradually increase mileage: increase your weekly mileage and long run distance gradually in order to build endurance and strength safely. Avoid sudden jumps in mileage to reduce the risk of overuse injuries.

3. Listen to your body: pay attention to your body’s signals during training and adjust your intensity or rest as needed. Rest and recovery are just as important as the training, so don’t hesitate to take rest days or scale back when necessary.

4. Practice fueling and hydration: experiment with different nutrition and hydration strategies during your long runs to find a solution that works best for you. For example, practice consuming energy gels, sports drinks or real food to fuel your body and maintain energy levels.

5. Invest in proper running gear:  blisters and chafing – I can’t think of anything worse during a marathon. Wear moisture-wicking clothes and comfortable running shoes that give you good support and cushioning when you run. Test out your race day attire during training, including socks, shorts and any accessories you may have.

What not to do when preparing for your first (half) marathon

1. Don’t neglect strength training: to improve muscular strength and endurance and reduce the risk of injury, make sure to incorporate strength training exercises into your daily routine. Focus on exercises that target your hips, core, glutes and legs to support your running form and stability.

2. Don’t overlook cross-training: activities like cycling, swimming and pilates are great forms of exercise that complement your running workouts while giving your body a chance to recover, preventing burnout. Cross training can also help improve cardiovascular fitness, flexibility and overall performance while reducing the risk of overuse injuries.

3. Don’t ignore mental preparation: running a marathon requires mental toughness and resilience. I really admire anyone that decides to take on this challenge. Practice positive self-talk and mental strategies to overcome challenges that you anticipate will come up to help you stay focused- from the start to the finish.

What not to do during your first (half) marathon

1. Don’t start too fast: pacing yourself is crucial for surviving a marathon. It’s easy to get caught up in the excitement of the race, but you don’t want to start too fast as it can lead to exhaustion and you might burn up later on in the race.

2. Don’t try anything new on race day: stick to the same nutrition strategy that you’ve practiced during your training runs, and definitely don’t decide to wear your new runners on the day! You don’t want blisters or an upset stomach during the race.

3. Don’t ignore hydration and nutrition: proper hydration strategies and nutrition are essential for sustaining energy levels throughout the race. Make sure to drink water and consume electrolytes regularly, and fuel your body with easily digestible carbohydrates to prevent hitting the wall.

4. Don’t ignore the warning signs: pay attention to your body during the race and don’t ignore the early signs of fatigue or dehydration. If you are experiencing pain, discomfort or any unusual symptoms, slow down or stop and seek medical assistance.

5. Don’t compare yourself to others: everyone’s journey to the start line is different and the beauty of marathon racing is that people of all ages and abilities take part. Avoid comparing yourself to others and instead, focus on your own progress and personal achievements. 

6. Don’t forget to enjoy the experience: it’s natural to focus on your performance and the finishing time, but don’t forget to enjoy the journey. Take in the views of the city and absorb the energy from the crowd as you make your way around the course. Most importantly, embrace the sense of achievement as you cross the finish line!

What to do after the marathon             

1. Celebrate and reward yourself: first and foremost, you have just completed your first marathon! That needs to be celebrated, and in style. Whether it’s treating yourself to a massage, enjoying a delicious meal, or simply relaxing with friends, take time to celebrate your incredible achievement and hard work.

2. Rest and recover: it is important to give your body the time in needs to rest and recover after the marathon, both physically and mentally. You may decide to take a day or two of complete rest, but doing some light activity like walking or swimming can help promote circulation and reduce muscle soreness.

3. Hydrate and refuel: unless you are an elite athlete, the chances are you spent at least 3-5 hours running your first marathon. During that time, your body has lost a lot of fluid and has used up its energy stores. Therefore, you should replenish the body with nutritious foods, fluids and electrolytes. Drink water and sports drinks, and consume balanced meals with carbohydrates, protein, and healthy-fats to support muscle recovery.

4. Gradually return to training: once you have given yourself the time to recover, gradually reintroduce exercise into your routine. Start with light, easy runs at a low intensity or cross-train. Just like you did when preparing for the marathon, gradually increase the intensity and duration over time as your body adjusts.