9 Marathon Training Tips That Can Help You Conquer Your First Race

There’s something that feels a little superhuman about staring down 26.2 miles: a race so long, anything greater is bestowed the moniker “ultra.” Marathons maintain a kind of mythic status when it comes to races—plenty of seasoned runners never have the desire to run one. And it’s not hard to understand why.

Aside from the actual race, there are months of training that typically lead up to it. Runners will experiment with fuel, test shoes and gear, and very likely train at least once in inclement weather. They’ll face setbacks—whether it’s an injury or just really bad chafing. But above all, they’ll log countless hours and (frequently lonely) miles as they build to that first race. And yet, there’s plenty of allure—not to mention, serious bragging rights—for those who decide they’re up for the challenge.

“I believe everyone who wants to run a marathon can and should run a marathon,” says Alison Mariella Désir, Strava advisor, Director of Sports Advocacy at Oiselle, and co-chair at Running Industry Diversity Coalition. “That being said, you have to respect the distance.”

With that in mind, we talked to several coaches and experts to get their best marathon training tips for first timers. It might sound like an oxymoron to try and make a marathon approachable, but there are steps you can take to make the whole experience less daunting—and maybe even exhilarating and exciting. (There’s a reason people get hooked.) Here are the best ways to make your first marathon your best race yet.

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If you’ve never run a race before, consider starting with something, well, shorter.

“It’s recommended that you get some things under your belt first. A half [marathon] would be great. It’s a nice stepping stone,” says John Honerkamp, a running coach and marathoner who has run the NYC Marathon with a number of celebrities including Karlie Kloss, Apolo Ohno, and Caroline Wozniacki.

Having said that, Honerkamp also suggests that you build in “quizzes” to your training plans—meaning that you try to schedule a few shorter races ahead of your marathon. Think: a 5K during the third week of your training, or a 10K during the eighth week. Getting into the habit of being at a starting line can also be a great way to combat race-day nerves (more on that below).

Another way to figure out if marathoning is right for you? Join a group.

“I find it to be easier to join a running group, to be surrounded by other people,” says Justin Mashia, founder of Bronx Sole. “Join a group with like-minded people. You don’t want to join a competitive group because then you’ll be feeling a little insecure. But there’s tons of groups all over that people can join just to get started.”

This is a big one. Most marathon training plans are around 16 to 18 weeks, and during the second half of those plans you’ll be running—a lot.