Running a marathon is becoming more popular than ever; every year more and more people sign up to run one themselves. Running a marathon is a true test of physical and mental endurance and will take you to your absolute limit. But with such a big challenge come countless possible mistakes, many of which are avoidable with some basic knowledge and preparation. This article will cover some of the biggest mistakes runners make when preparing for their first marathon.
1. Not staying consistent.
Consistency is the #1 factor to successfully run your first marathon; it is, however, also the #1 mistake made by beginner runners. I have seen it happen countless times: people sign up for a marathon, train properly for a few weeks, but then lose their consistency and motivation. The truth is that your training is 90% of the work. It requires months of consistent training and dedication. This is not easy to do and you will need to adapt your routine around your runs to a point it almost feels like a part-time job.
Many people fail to reach their goal time, finish the race, or even start the race at all due to injury, because one of the biggest risks that comes from being inconsistent is injury. Running long distances takes an incredible toll on your body, the key for your body to be able to handle this is by gradually building up distance, recovering properly, and staying consistent. If your training is all over the place, it is impossible for your body to adapt and get used to the strain, thus increasing the likelihood of injury.
2. Running your easy runs too fast
Training for a marathon is very different from training for a 5K, 10K, or even a half marathon. The foundation of marathon training consists of truly easy runs. With easy runs, you allow yourself to build serious weekly mileage without much strain on your body. The mistake most beginners make (including myself when I was training for my first marathon) is to run easy runs way too fast.
Easy runs can be incredibly boring. They’re slow, take long, and don’t feel rewarding because you’re not pushing yourself. But they are one of the most important runs in your training plan if you do them properly. They help your body survive the distance and make you more resilient to injuries.
Running your easy runs too fast will result in significantly more strain on your body and a higher chance of injuries while providing no extra benefits. So keep easy runs easy and save your stronger efforts for structured interval runs or tempo runs.
3. Not practicing fueling during training
One of the reasons a marathon is on a whole new level compared to a half marathon is the need for fueling. In a half marathon you can get away without fueling. In a full marathon you cannot. Your body simply does not have enough energy in storage to run a full marathon. Without fueling you will hit the dreaded “wall,” a common term used to describe your body shutting down around km 30 of the marathon.
The main source of fuel for most people is energy gels. An energy gel contains carbs, the main source of fuel your body uses when you are running. When you run, your body uses stored carbs to power your muscles and keep going. When your body is out of storage, your legs stop working. Think of it as a car running out of gas. That is why it is so important to take these gels during the race. They will provide your body with the energy needed to finish.
Many people, however, don’t practice nearly enough with fueling during training. The reason you need to train it is that your stomach needs to get used to taking these gels during runs. With all the bouncing going on during runs this requires practice. The first few times your stomach might get really upset and believe me, you do NOT want to run to the toilet during your race or, even worse, not be able to finish the race due to stomach issues.
So practice taking gels during your long runs. Make sure your body is used to it and lastly, do NOT try any new gels or fuel sources on race day. Only take what you have trained with. Never try anything new during the race.
Ready for your first marathon?
If you’re deciding to go for your first marathon and want a structured plan that avoids these common mistakes, you can try my free running plan generator at YearRoundRunning.com. It creates a personalized schedule based on your race, distance, and training level. There you can also check out my full guide to your first marathon for more a more in debt guide about everything you need to know about running your first marathon.
I hope this article helps your training journey. Happy running!
