What I Wish I Knew Before My First Marathon

A few of my friends are gearing up for their first-ever marathons (woo!) and it got me thinking: What do I wish someone had told me before I tackled 26.2 for the first time? Here’s my list of tips, ordered in a way that will guide you from the start of training to race day and beyond.

1. Set Your Goal & Stay in Your Lane

First things first: decide on your main goal, whether it’s to just finish, hit a specific time, or qualify for Boston, and only look up marathon advice that helps you achieve that goal. Between TikToks and Reddit, the internet is overflowing with tips and it’s way too easy to get overwhelmed. For instance, if your main goal is to just to cross the finish line in one piece, you can ignore speedwork and aggressive mileage goals.

2. Dial in Your Nutrition Early

Start experimenting with fuel during your long runs. Try out different gels, chews, and drinks to figure out what works best for you - and, just as important, when to take them. Check what hydration options will be provided on race day and practice with those during your training to avoid surprises. Trust me, you don’t want to find out mid-marathon that your gels or electrolytes don’t agree with your stomach!

3. Keep Easy Runs Easy

When I say “easy,” I mean really easy. I kept my heart rate around 140-145 BPM for most of my easy runs, which forced me to slow down, but it paid off. Easy runs help you recover faster and prepare for harder efforts.

4. Max Out Your Long Runs (But Don’t Overdo It)

Hot take: You don’t have to run 20+ miles during your training cycle. If 18 miles (or whatever you can comfortably run in about 3.5 hours) is your limit, that’s fine. It’s better to stay injury-free than to risk burnout before race day.

5. Get the Miles Done

Your main goal during training is to get the miles in and learn to run on tired legs. Your training pace doesn’t have to impress anyone. If you need to go slow, go slow. A finished run, no matter how long it takes, is still a win.

6. Listen to Your Body

Are you stressing about missing a run (or even a few)? Don’t! Life happens. During my NYC Marathon training, I got COVID and had to take a full week off. It took me a few more weeks to feel like myself again. I was absolutely freaking out about falling behind, but it didn’t ruin my race. A handful of skipped miles won’t make or break your marathon, but ignoring your body’s need for rest might. Let yourself recover - you’ll come back stronger! 💪

And when in doubt, consult a medical professional. I worked with both a Physical Therapist and an Orthopedic Doctor to address issues and ensure I made it to the start line in one piece. Don’t hesitate to get the help you need - it will give you peace of mind and help you address aches and pains appropriately.

7. Find Your Recovery Ritual

Recovery is key, especially after long runs. For me, hot/cold therapy, compression boots, and dry needling were lifesavers. Stretch, foam roll, or do whatever makes your body feel good and definitely make it a habit.

8. Carb Load Over a Few Days

Don’t just have a pasta party the night before. Start carb-loading at least a few days ahead so your body is ready to go.

Honestly, it was hard for me to hit my carb goal with just food so I added a high carb drink to my diet. To the left I’m mixing Skratch Labs Super High-Carb Hydration Powder with water to bump up my carb intake before the NYC Marathon.

9. The Golden Rule: Nothing New on Race Day

This one is non-negotiable. Yes, you might get lucky experimenting with new gear, snacks, or shoes on race day, but why risk a disaster when you’ve worked so hard to get there? Trust your tried-and-true setup.

10. Prepare everything you need for race day the night before

Race day is always a little crazy. Do yourself a favor and get everything ready the night before. Lay out your gear, pin your bib, pack your fuel, charge your headphones, etc. The less you have to think about in the morning, the smoother your start will be!

11. Don’t Go Out Too Fast (Seriously!)

You’ll feel amazing after your taper. Feeling fresh + the adrenaline, the crowds, the start line hype - it’s a recipe for going too hard, too soon. Trust me: Pace yourself. You’ll thank yourself around mile 20.

12. Stay Hydrated

Obvious? Yep. Easy to forget? Absolutely. So here’s your reminder: Drink your water and electrolytes, friends! During training, I made drinking electrolytes a regular habit, and in the days leading up to the marathon, I kept a water bottle with me at all times. On race day, I grabbed water and Gatorade at every hydration stop, even if it was just for a sip.

Pro tip: Don’t wait until you’re thirsty to drink; start hydrating early and keep it steady throughout the course! 💧🏃‍♀️

Marathon training is a wild ride, but it’s so worth it. Stick to your plan, listen to your body, and trust the process - you got this! If you’re even thinking about running a marathon, I’m already so proud of you.

What do you think of these tips? Did I miss anything that’s been a game-changer for you? Let me know in the comments - I’d love to hear your thoughts!