Whether it’s New York, Berlin, or your local marathon, running your first marathon is a massive life event. Completing a 26.2-mile run is a testament to your dedication, training, grit, and athletic prowess.
While I always advocate that 90% of your race-day performance depends on the build-up of your marathon training, the 10% left on the table includes other important aspects to consider while prepping for race day.
No matter how many miles you clock during your training runs, your decisions and actions on race day can make the difference between a great or terrible race.
A great marathon result for first-time marathoners combines a well-prepared body and a strategic approach to the race itself.
With that in mind, here are my 7 top strategies for your first marathon, so first-timers not only survive but thrive in their first big race!
What Are The Key Strategies For Successfully Completing Your First Marathon?
#1: Have a Start Line Plan
Before you even arrive at the race location for your first marathon, you want to know exactly what your plans are at the start line.
Start lines can be big, busy, and confusing places. There are huge lines for portapotties and bag drop services, and there is confusion and anxiety about where you’re actually meant to go when the race starts.
Here are some of my tips for your start-line strategy:
Arrive with plenty of time if the logistics allow it.
It’s safe to assume that most runners plan to arrive around 30 minutes before the race begins. In bigger races, this can cause a huge influx of people that overwhelms the facilities.
Try to get there 15-20 minutes before the crowd so you’ve got time to do anything you need to (bib pick-up, toilet visit, bag drop) and to figure out where the start line is.
Warm up gently 15-20 minutes before the starting gun fires.
If you can take a light jog before the start, go for it! Jogging, jumping in place, and dynamic stretching can help wake up stiff, sleepy muscles—especially if you have an early-morning start.
Depending on the marathon, you may need to be placed in your starting corral far in advance. In this case, you’ll need to warm up in place.
Just be aware that the effects of a warm-up are only good for about a quarter-hour, so don’t perform them too far in advance.
Know your corral number.
Most medium—to large-city marathons have different starting pens or corrals to group runners of similar abilities. Make sure you’re aware of which starting pen you’re assigned to and figure out how to get there.
TIP: Try to make your way towards the front line of your corral, especially in a big marathon. That way, you’re less likely to be held up behind other runners when the race starts.
Take your pre-race snack 15 minutes before the starting gun.
Whether it’s an energy gel, chew, waffle, or a sports drink, consume your pre-race snack about 15 minutes before you begin running to get those glycogen stores topped off.
Most sports nutrition products take around 15 minutes to digest and kick in (refer to the label for exact timings).
Get your GPS watch ready.
It’s very easy to forget all about it when the race begins and then only realize you missed it a few hundred meters down the road.
Keep your finger over the START button, but don’t push it until you cross the start line.
Forget about when the starting pistol goes off; that’s gun time. A timing chip measures your time and begins when you physically cross the start line.
#2: Don’t Go Out Too Fast
This is my number one recommendation, especially for first-time marathon runners – regarding things you can get right or wrong on race day.
The simple truth is that in any given marathon, most runners go out too fast, whether they are beginners or experienced runners.
It can be hard to avoid, and I’ve certainly been guilty of it.
After months of preparation, your legs have never been more poised. The big day arrives, and the infectious energy and anticipation at the start line flow into your bloodstream.
By the time the starting pistol fires, your brain is firing with adrenaline – making every step feel light and free.
It feels like you’re gliding rather than running, and it’s easy. You get the sensation that you could go even faster, so why not?
Warning: this is an enormous error!
The faster you go at the start of the race, the more you’ll suffer in the later stages. I’m sure you’ve heard of bonking or hitting the wall. This is what you will be headed for if you start your race out too fast.
So, how fast should you run?
This brings me to my next point…
#3: Aim For a Constant Pace Throughout Your Marathon
I could spend a good few hours talking about the merits of various marathon pace strategies, but to keep it simple, if you’re running your first marathon, I recommend aiming to hold a constant pace throughout.
Holding a constant pace throughout your entire 26.2 miler means that:
- You’ll be holding back in the first half of the marathon
- You’ll be able to tap into those stored reserves in the second half to maintain your pace.
This is especially true in the first few miles when going faster is tempting. The problem with this approach is that the faster you go, the more rapidly your muscles will fatigue. You will also be more likely to lock up and refuse to run in the second half.
A constant pace means that you’re never overstressing your cardiovascular system, your fuelling abilities, or your muscles—everything will operate at an even rate, which is, hopefully, sustainable for your entire 26.2 miles.
What should your pace be?
If you are aiming for a specific time goal, you want to run at a pace that’s about 5 minutes faster than necessary—those 5 minutes will allow for any toilet stops, unplanned issues, or slow-downs.
Check out our marathon pace charts to determine what pace correlates with your target finish time. Then, you can keep track on your GPS watch and with the race’s mile markers.
However, most first-time marathoners set the goal of just finishing their first marathon, which is already an incredible feat.
If you have no time-based goal and simply want to finish your marathon, my recommendation is that you run your race at a conversational pace—a speed at which you can comfortably sustain a conversation with someone next to you.
It definitely helps to figure out what this goal pace is in your long training runs so you can stick to it on race day.
Whatever you do, try not to wing it on race day – it increases your probability of hitting the wall, getting injured, and having a horrible experience
#4: Take Nutrition Seriously
One of the most important strategies for your first marathon to get right is your fueling and hydration strategy. Many runners don’t spend enough time on it, especially rookie runners who don’t have much distance running experience.
Make sure the week before the race you choose your meals carefully, as food takes about 72 hours to completely leave your system.
The day before, ensure you are carb-loading appropriately and preparing for the next day. Hydrate with electrolytes, especially the night before, to get to the start line ahead of the game.
You want to eat small amounts regularly throughout your marathon—energy gels that are full of carbohydrates are the perfect solution, as long as you’re comfortable with them.
Be sure you know where the aid stations will be placed throughout the race to plan where you will need to grab some hydration.
This brings me to my next point: trial all your fuel in advance during your training; don’t leave anything to race day. Your longest run in your training plan is basically a dress rehearsal for race day.
Your stomach does funny things during long runs – mainly because your body prioritizes blood flow to your muscles, so your stomach gets a little neglected – and suddenly, something as innocuous as a banana can have you lying on the deck, battling stomach cramps.
This is why, to have the best marathon possible, you need to practice all of your fueling in advance on your longer runs.
This doesn’t just include fueling, but everything that goes into race day, from the anti chafing stick you will use to prevent blisters to your running shoes and outfit.
#5: Use Music As Motivation – Sparingly
There’s been a slew of studies1Markell, J. (2015, August 4). Can Listening to Music Improve Your Workout? National Center for Health Research. https://www.center4research.org/can-listening-music-improve-workout/ that prove listening to your preferred playlist can improve your performance, so I encourage you to take your headphones along to your marathon.
But a word of advice from experience:
Don’t listen to music throughout your entire marathon. Save it for the last 5-10 miles or so, when you are uncomfortable and need some inspiration to push you through.
If you listen to music for the entire run, its effects gradually wane, and when you really need that boost, it won’t be as potent.
Keep your playlist upbeat and inspiring, and stick to old favorites.
#6: Remember That Walking Is OK
Walking, in fact, can be part of a well-planned walk/run strategy that can lead to an impressive finishing time! As a running coach, I use this training program method frequently with runners new to marathons.
Don’t dismiss the idea of taking a walking break—or several—during your marathon. At times, it can be a very effective way to give your overwhelmed legs some respite before pushing on.
It’s worth noting that a brisk walker will have the same pace as a plodding jogger. So don’t feel too bad about stopping to march—just keep the tempo up and get to that finish line.
#7: Take Advantage of my FREE Marathon Training Bootcamp!
Guys, I run a FREE 5-day marathon training boot camp that includes a bunch more stuff on race strategy, as well as much more advice for your marathon training.
I give you access to all my marathon training plans, and I check in with some fresh marathon training advice each day!
If you’re interested, drop in your details below – and I’ll get right back to you:
