Words by Laura Markwardt. Photography by Lea Kurth and Colin Wong.

Ask anyone training for their first marathon – or the subsequent ones that often follow – and they’ll tell you it’s a lifestyle. But distance running is also a rising trend. In its latest report, the sports app, Strava, reveals a 20 percent year-on-year increase in marathon runners in 2023.

Every one of those miles logged reflects a heroic legacy: The term ‘marathon’ comes from Ancient Greece, and the story of a herald named Pheidippides who ran from a battle at the city of Marathon to Athens – 42.2 kilometers, or 26.2 miles – to deliver news of a victory over Persian invaders. The tale inspired the founders of the modern Olympic Games to recreate the distance as a race. The rest, as they say, is history. 

Ready to start on your own marathon journey? Lace up, here’s what to expect.

Training for your first marathon

“Training is the cornerstone of marathon success. Whether you’re a full-time pro athlete or not, consistency is the priority over everything else,” says Head Coach of the On Athletics Club (OAC), Dathan Ritzenhein. To prepare your body and mind for the challenge, you'll need to follow a structured marathon training plan, typically lasting 16 to 20 weeks.

- Start slow and build gradually: Begin with shorter runs and gradually increase your mileage. Most plans start with a base mileage of around 15 to 20 miles (24 to 32 km) per week and peak at 40 to 50 miles (64 to 80 km).

- Long runs: Your weekly long run is arguably the most important session, building your endurance. These runs usually start at six to eight miles and gradually increase to 18 to 22 miles. Sometimes called, ‘zone 2’ training, the key here is to do the highest volume of your training at an easy pace.

- Speed work and tempo runs: Incorporate speed work, interval training and tempo runs into your training to improve your pace and stamina. Keep things interesting with hill repeats, and sustained efforts at a challenging pace.

- Rest and recovery: Don’t underestimate the power of rest days and recovery weeks. These are essential to prevent injury and allow your body to adapt to the training load. “It’s more than just the daily training, it's also all the little things that add up to allow you to train at a greater volume than you would normally,” says Ritzenhein.

- Understand the power of ‘tapering’: Tapering is reducing the amount of training you’re doing as you get close to race day. Research shows that, for best results, you should do your longest, pre-marathon run around three to four weeks out from the race.

Building a training habit

Ritzenhein also explains that training is not just about stacking the miles but building a habit. “Finding time to train is all about creating consistency and habit. Find a time that fits best and stick to that routine,” he says.

“Habits are formed, and then it is easier to get the work in. The marathon takes a lot of work, so it’s important to find the right balance so you can get your training done, day in and day out.”

Understanding the marathon distance

The marathon distance demands respect. It's not just about physical endurance, but also mental toughness. It’s often referred to as a ‘race’ but remember that ultimately, you are looking to complete the distance and learn more about yourself, not ‘race’ it – especially if this is your first event.

- Respect the distance: Spoiler: A marathon is a significant leap from shorter races like 5Ks or of course, the half-marathon. 

- Know yourself through training: “You have to race at the level that your training is up to,” explains Ritzenhein. “Finding that in training is important because, unlike other races, when you go over the line in the marathon, there is no coming back.” 

- Mental preparation: Prepare yourself mentally by visualizing the course or, if it’s a local, running the route in training. Have a clear pacing strategy, and a plan for when the going gets tough. A simple ‘I’ve got this’ mantra, or breaking the distance into segments or landmarks can help.

- Learn from the greats: Ritzenhein coached marathon legend and On athlete, Hellen Obiri through a hat-trick of World Marathon Major wins at Boston and New York in 2023 and 2024. Obiri explains, “Everything's about how you prepare your mind. I tell myself to keep pushing. My mind contributes a lot, maybe more than 50 percent of my work.” 

The Importance of fueling

Proper fueling before, during, and after your marathon is crucial for performance and recovery.

- Carb loading: In the days before the marathon, focus on increasing your carbohydrate intake to top off your glycogen stores. This will give you the energy you need on race day.

- Race day fuel:  Ritzenhein emphasizes that nutrition and hydration are key. “Take on fluids early and often. It doesn’t matter the temperatures or the course, you have to start with rehydrating and refueling before you feel it. It compounds over a long time, and it's not possible to overcome the deficit if you haven’t started early in the race.” During the marathon, aim to consume 30 to 60 grams of carbohydrates per hour, typically through gels, chews, or sports drinks. Practice your race-day nutrition during your long runs so your digestive system is familiar with the protocol.

- Hydration: Stay hydrated, but avoid overhydration, which can lead to hyponatremia (low sodium levels). Drink to thirst and consider electrolyte supplements, especially in warmer conditions.

Essential marathon kit

Having the right gear can make all the difference on race day. Here's a checklist of the essentials:

- Running shoes: Invest in a good pair of marathon running shoes. Make sure they’re broken in but not worn out when you toe the start line. Ideally, these should have been used during your long runs (in rotation with a supportive, distance running shoe). 

- Clothing: Choose moisture-wicking fabrics and socks that prevent chafing. Run in your race gear before the big day.

- Fuel belt or vest: Consider carrying a fuel belt or vest to store your gels, water, and other essentials.

- Race day extras: Don’t forget sunglasses, a hat or visor for sun protection, and a lightweight jacket for pre- and post-race. 

The marathon experience

Race day is a celebration of all your hard work, but it can also be nerve-wracking. Let’s break it down:

- Pre-race nerves: It’s normal to feel anxious before the start. Stick to your pre-race routine, arrive early, and stay focused on your race plan. Get as much sleep as you can in the week before the race. That way you’ll be well rested even if you don’t get a great night’s sleep the night before the main event. 

- The race start: The excitement at the start line is palpable. Start slow, stick to your planned pace, and avoid the temptation to sprint off with the crowd. Ritzenhein explains how pace can make or break your day, “Really feeling dialed in on the right pace is important. You have to start just a little bit slower than you think, always.” 

- Mid-race: Settle into your pace and focus on the next mile. Break the race into segments to make the distance feel more manageable.

- Remember, you’re in control: If and when you hit ‘the wall,’ this is where your mental strength will carry you through. Keep moving, focus on one step at a time, and remember why you started. “The mind can overcome a lot and your body will be telling you to quit at some point,” says Ritzenhein. “That is what makes running such a meaningful sport. You’re in control of how hard you can push.” 

- Crossing the finish line: The feeling of crossing the finish line is unmatched. Take a moment to soak in the achievement – you made it – and begin your recovery.

The power of crowds

“Cheer crowds can have a very big impact when the moments get hard. And it will get hard, no doubt,” says Ritzenhein. “Having loved ones cheer makes a huge difference. When your legs are screaming at you to stop, those on the sidelines screaming to keep going can have a power push to help get you to the finish line.”

Embrace the process 

Your first marathon is a journey of physical and mental endurance. With the right training, fueling, and attitude, you'll be well-prepared to tackle the distance and have a great story to share afterwards.

Remember, it’s not just about the race itself but the journey that brings you to the start line. Know that your training will impact family and friends, but their support can also help you reach your goals. 

“Surrounding yourself with positive energy helps to push away the negative thoughts that every athlete goes through,” says Ritzenhein. Don’t forget to thank all of your supporters – they might just join you on the start line next time.