
Participating in a marathon is a remarkable personal challenge, and running your first marathon is even more so. This race puts you in the exclusive circle of the 0.17% of the population who have completed a marathon! But don’t worry, you won’t be alone at the starting line facing this challenge for the first time, as about 40% of participants in any marathon are first-time marathoners. Discover our tips to calmly approach training for your first marathon.
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At what age should you run your first marathon?
To answer this frequently asked question, there is no ideal age for running your first marathon! Although it is generally recommended to be at least 18 years old, your health and running background are what matter. Young adults can benefit from their energy and quick recovery, while older adults can rely on their endurance and experience.
When to run your first marathon?
The best time to run your first marathon depends on your current fitness level and, most importantly, your goals. Take the time to prepare well, generally between 4 and 6 months (16 to 24 weeks), and choose a period of the year with pleasant weather conditions, such as spring or fall, to enjoy your race more.
What is a good time for a first marathon?
There is no good or bad time for running your first 42.195 km; the duration varies depending on individuals and their profiles. A reasonable goal for a first-time marathoner is around 4:30, which is approximately the average marathon completion time, and it can vary up to 4 hours. But the main thing is to finish the race in good condition and enjoy the moment. Stay positive and remember that you can always improve!
How to prepare for your first marathon?
Preparation is the key to success for your first marathon. Know that once you’re at the starting line, you’ve already done 90% of the work. Here are the essential steps to take before race day.
Choose a good training plan suited to your goals
Preparing for your first marathon will take several months, so it’s important that your training program fits your goals, level, and schedule.
RunMotion offers personalized training plans based on all these parameters to help you stay on track with your preparation. We don’t offer static PDF training plans or rigid programs because marathon preparation requires adjustments based on progress and your runner profile. Your program will include interval sessions, long runs, marathon pace runs, and more!
Basics of hydration and nutrition
The concept of marathon fueling might be new to you, but it will be essential to your race strategy. Hydrate regularly and make sure to integrate carbohydrate intake according to your needs, which will help maximize performance and delay the onset of the dreaded marathon wall.
What equipment to wear for your first marathon?
For shoes, choose a model suited to your foot and stride, ensuring comfort on race day. You can wear a hydration belt, practical and discreet, or even a hydration vest. This accessory, known especially in trail running, is very useful in marathons to store energy gels, bars, and water flasks, allowing you to manage hydration independently from aid stations.
Integrate strength training and mental preparation
To succeed in a marathon, it’s recommended to include strength training exercises in your program. S&C (Strength and Conditioning) helps prevent injuries by strengthening muscles, tendons, and ligaments, enhancing strength and stability. These exercises are especially important for first-time marathoners who need to gradually adapt to the intensity and duration of training. The RunMotion Coach app includes a module for creating your strength training program in direct conjunction with your running plan.
Mental preparation also plays a crucial role in your performance. Even though your physical preparation is essential, running 42.195 km (26.2 miles) for the first time can feel very long and overwhelming. You’ll need to mentally fight to stay positive and motivated, but promise yourself that you will make it!
Finishing your first marathon
Finishing your first marathon is an incredible accomplishment, but it’s important to listen to your body. Follow your training plan and don’t hesitate to reduce the training load if needed to avoid injury risks. Preparing for your first marathon can be a long process, but remember to enjoy the experience and celebrate every mile you complete, bringing you closer to the finish line.
How to set a time goal for your first marathon?
For your first marathon, your primary goal should be to finish the race and run those 26.2 miles, focusing on the joy of running rather than your speed. However, if you have ambitions, don’t hesitate to set a time goal. You can use our time estimation tool for this. Enter your last two race times (whether in a competition, your half-marathon time, or during a training run), and we’ll tell you the time you should aim for. You’ll then have a target time to enter into the RunMotion Coach app, which will provide a tailored training plan based on your goals, the number of sessions per week, and the race date.
Which marathon to choose for your first?
Running your first marathon but unsure which one to choose? Opt for a flat course (with low elevation gain) and a time of year with mild weather, which will make the experience more pleasant and less challenging.
In the U.S., the Chicago Marathon is ideal: flat and scenic, it allows you to run through iconic city landmarks, and the atmosphere is very motivating! The Rock ‘n’ Roll Las Vegas Marathon, with its night course, is another great option for a first marathon. And if you’re looking for a fun atmosphere, try the Disney World Marathon with its entertaining and festive aid stations. Choose what excites you most for this first adventure!