Running 26.2 miles sounds absurd until you meet someone who has done it. Then it sounds like something you might actually attempt. The distance remains the same, but your perception of what your body can handle starts to bend. First-time marathoners often share a common thread: they committed to a race date before they felt ready, and the deadline forced preparation to become a daily fact of life.
This article covers the practical steps that take a person from an occasional runner to someone who crosses a marathon finish line. The body adapts slowly, and the training reflects that pace.
Picking a Training Plan That Fits
Most marathon training plans run 16 to 20 weeks. Hal Higdon’s Novice 1 Marathon Program remains one of the most widely used options for first-time runners. The long run in that program starts at 6 miles and builds each weekend, peaking at 20 miles three weeks before race day. Beginner plans generally reach around 35 to 40 miles per week at their highest point.
The Chicago Marathon offers an 18-week plan that includes speed work, endurance runs, and strength components for new marathoners. Other options exist from coaches and running clubs. The right plan depends on your current fitness level, weekly availability, and how much structure you prefer. Some runners need detailed workouts spelled out. Others do better with mileage targets and flexibility.
Look at your calendar before committing. Training weeks involve multiple runs, often 4 to 5 per week. If your schedule cannot absorb that, choose a less rigid plan or push your goal race to a later date.
Building Mileage Without Breaking Down
The body needs time to adjust to increased running volume. Tendons, ligaments, and bones adapt more slowly than cardiovascular fitness. This mismatch causes many overuse injuries in new marathoners who increase mileage too fast.
A common guideline suggests increasing weekly mileage by no more than 10% from one week to the next. Some plans build for 3 weeks and then reduce volume in the 4th week to allow recovery. These recovery weeks matter. Fitness gains happen during rest, not during the runs themselves.
Pay attention to persistent soreness that does not go away with a day off. Sharp pain in a specific location warrants rest or medical attention. Dull muscle fatigue across larger muscle groups usually means normal training stress.
Fueling During Long Training Runs
Your body stores enough glycogen for roughly 90 minutes of steady running. After that, you need external carbohydrates to maintain pace. A 2025 Sports Medicine-Open study of 160 Seville Marathon runners found that those consuming 60 to 90 grams of carbs per hour were more likely to finish under three hours. The Korey Stringer Institute recommends starting fuel intake 30 to 45 minutes into your run.
Practice your race-day nutrition during training. Options include products like Maurten Gel 100, dates, banana pieces, or sports drinks. Test different sources on long runs to learn what your stomach tolerates at effort.
Hydration Numbers to Know
The average runner needs 8 to 16 oz of fluid per hour during long efforts, along with 200 to 600 mg of sodium per hour. These ranges vary based on body size, sweat rate, and weather conditions. Hot and humid days require more fluid and electrolytes. Cool mornings allow you to get by with less.
Carry fluids on training runs longer than an hour, or plan routes that pass water fountains. Some runners use handheld bottles. Others prefer hydration vests with reservoirs. Figure out what feels comfortable before race day, when nerves already complicate everything.
The Long Run Serves a Specific Purpose
Weekly long runs teach the body to burn fat efficiently, build mental tolerance for extended effort, and reveal gear or nutrition problems before they ruin your race. Most beginner plans cap the longest training run at 20 miles. This distance stresses the body enough to prepare for 26.2 without requiring excessive recovery time.
Run long runs slower than your target marathon pace. The goal is time on your feet, not speed. Talking should remain possible throughout. If you cannot speak in sentences, slow down.
Shoes, Socks, and Gear Decisions
Wear your race shoes on several long runs before the marathon. Blisters form when skin rubs against unfamiliar material for hours. The same applies to socks, shorts, and shirts. Seams that feel fine at 3 miles can create raw spots at 18 miles.
Many specialty running stores offer gait analysis and shoe fitting at no cost. This service helps match your foot strike and arch type to appropriate footwear. Buying the wrong shoes often leads to preventable injuries.
The Final Weeks Before Race Day
Tapering refers to the reduction of training volume in the 2 to 3 weeks before a marathon. Mileage drops, but intensity stays similar. The body uses this time to repair tissue damage and store glycogen. Runners often feel sluggish or restless during the taper. This sensation does not indicate lost fitness.
Sleep becomes especially important in the final week. The night before the race, many runners sleep poorly due to anxiety. Bank extra rest in the days prior to offset this loss.
Lay out all race gear the night before. Pin your bib to your shirt. Set multiple alarms. Anxiety decreases when logistics are handled in advance.
Race Morning Expectations
Arrive early. Porta-potty lines grow long. Crowds thicken near corrals. Eat a familiar breakfast 2 to 3 hours before the start. Nothing new on race day applies to food, clothing, and fueling strategy.
Start conservatively. The first miles feel easy due to adrenaline and fresh legs. Runners who go out too fast often pay for it after mile 18. Stick to your planned pace, even when it feels slow.
Published by HOLR Magazine.
