Running your first marathon comes with a mix of emotions that tend to swing between excitement and fear. But with the right training and preparation, the marathon should be an exciting and satisfying (if challenging) journey to the finish line.
“Approach the race with joy and gratitude, not as a life-or-death thing,” says Molly Seidel, an Olympic Marathon medalist. “A lot of people are overly serious, but you can still be focused and have fun with it.”
So take a deep breath, and read on for our best tips, tricks, and expert advice to help you sail through 26.2.
The Gölden Rules OF FIRST-TIME MARATHON TRAINING
Give Yourself 20 Weeks to Train Beginners should start training 20 weeks out from the race, says Andrew Kastor, coach of the ASICS Mammoth Track Club in Mammoth Lakes, California.
This 4.5-month-long training cycle builds up your endurance and aerobic capacity-the secret sauce in a marathon.
"A lot of people could go out there and drag themselves through a 5K, but it's much harder to do a marathon if you haven't put in the work," says Rob Watson, ex-pro marathoner and head coach for Mile2Marathon in Vancouver, British Columbia. "The more time you give yourself to do it, the more prepared you will be on race day. You don't want to cram for a marathon."
Get Comfortable Running at Least 18 Miles Long runs accomplish two things, says Kastor. "Number one: gain confidence. And number two: train your body to recognize what it's like to run on fatigued legs-because when you get about 20 miles into a marathon, your legs are like stubs." Slowly build up to 18 to 20 miles for two long runs, Kastor says.
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Twenty-One Years Ago, He Incarcerated Was for Life. Last Year, He Ran the NYC Marathon a Radically Changed Man.
Rahsaan Thomas rounded a corner.
100 WOMEN. 100 MILES. ONE HISTORIC RECORD.
On June 3, 2023, a group of 100 women came together to reclaim the 100x1-mile relay world record. | It reminded her of what she loved about running in the first place: a tight-knit community of women.
CAN YOUR GARMIN WATCH REPLACE A COACH?
Artificial Intelligence continues to rapidly creep into seemingly every facet of our daily lives. While no amount of computer learning will ever be able to do the actual running for you, there are aspects, like coaching, where AI could have a meaningful impact. In every debate about Al, the conversation almost always includes this question: Is it better than what humans can accomplish? In the case of running, would Coach AI be better than, say, Ed Eyestone, a two-time Olympian and coach of Conner Mantz and Clayton Young, the top two men at the U.S. Olympic Marathon Trials in February?
A SHORTLIVED AFFAIR WITH A WALKING BOOT
âUsually, engage in all kinds of activities when start a relationship. With you, Fiking, dancing, and running are clearly of the table.â
HOW TO (NOT) COMPETE WITH YOUR SIGNIFICANT OTHER
Our first race together was a 5K Color Run. I'm not sure why we signed up, because neither of us was a runner, but in May 2016, my boyfriend of three years, Jonathan, and I showed up to run around the parking lot at Citi Field. It was fun, but I didn't think it would amount to anything.
GAMIFY TRAINING TO MAKE IT WORK FOR YOU
Instead of sticking to an iron-clad structure and numbers, I've tailored it to what motivates me, borrowing from the community around me and learning from their training.
THIS KITCHEN GADGET IS AN UNHERALDED TRAINING TOOL
Not only would the rice cooker help me meal-prep and pile on the carbs, but it was a badge of honor, a commitment to serious training.
REASONS TO RACE BEYOND CHASING A TIME GOAL
It's the determination, joy, and pride I see shine on everyone-a unique light that seems to illuminate most when running races-that brings more meaning to the miles.
A LIFETIME JOURNEY OF FUELING MISTAKES
DURING THE 2023 New York City Marathon, Runner's World set up shop in an empty storefront on West 57th Street with Adidas and hosted three days of inspiring talks, shakeout runs, and shoe demos.
THE ACCIDENTAL JOY OF RUNNING WITHOUT HEADPHONES
I'M FUMING. I rummage through my work tote, turn my workout bag inside out, lift every notebook on my desk, go through the pockets of every piece of clothing in my zone of vision, then my tote again... It's 5 p.m. I'm standing in the middle of the office dressed for a run, but my AirPods are nowhere to be found-and I can't possibly leave without them!