Your First Marathon-what to expect and how to prepare.
- nic7819
- May 18
- 4 min read
By Coach Nic Baxter | NBx Running Coach
So you've signed up for your first marathon. Maybe you've been thinking about it for years. Maybe someone dared you. Maybe you're doing it in memory of a loved one or for a charity close to your heart. Or maybe you just woke up one day and decided — why not?
Whatever brought you here, I want you all to know this: running a marathon is one of the most transformative things you will ever do. And with the right preparation, you can cross that finish line feeling strong, proud, and already thinking about the next one.
Here's everything you need to know before you begin.
You Don't Need to Be Fast
Let's get this out of the way first. The marathon is not about speed — it's about endurance, time on feet, consistency and showing up day after day for months on end.
Some of the most powerful finish line moments I've witnessed have nothing to do with time. They're about the woman who said she could never do it. The mom who trained around school runs and late nights. The runner who had never gone further than a half marathon and dug deep when it mattered most.
Your goal for your first marathon is simple: get to the start line healthy and cross the finish line smiling.
Build Your Base First
Before you jump into a marathon training plan, you need a solid running base. Ideally you should be running consistently — at least 3 days per week — and comfortable running 8-10 miles before beginning a formal 16-20 week training block.
If you've already run half marathons, great news — you're ahead of the game. Your aerobic base is there. Now it's about extending your endurance safely.
The Long Run is Your Best Friend
In marathon training, the weekly long run is king. It's where you build the endurance, mental toughness and fuelling strategies you'll need on race day. This is one workout that you should not skip in your training. Missing a long run is far more costly than missing any other session.
A few key rules for your long runs:
Run them slow — at least 60-90 seconds per mile slower than your goal race pace
Practice fuelling — take on gels or chews every 45-60 minutes just like you will on race day
Respect the Easy Days
One of the biggest mistakes first-time marathoners make is running their easy days too hard. This leaves you tired for the sessions that matter and dramatically increases your injury risk.
Easy means easy. Conversational pace. If you can't hold a full conversation, slow down.
Train Your Gut
Marathon fuelling is a skill — and one you need to practise in training. Your body needs carbohydrates every 45-60 minutes during a marathon, but many runners find gels hard to stomach when running.
There are so many different options when it comes to fuel and flavours, with or without caffeine, some have more sodium or potassium. So start practising fuelling during your long runs from week one. Try different gels, chews and drinks. Find what works for you — race day is not the time to experiment.
Taper and Trust It
The final 2-3 weeks before your marathon you'll reduce your mileage significantly.
This is called the taper — and I'll be honest, it feels awful. Your legs feel heavy. You feel sluggish. You start to wonder if you've lost all your fitness.
You haven't. Your body is storing energy and repairing muscle. Trust the process. Stay off your feet as much as possible and arrive at the start line fresh.
Race Day — Start Slower Than You Think
The number one mistake on marathon race day? Going out too fast.
The crowds, the adrenaline, the excitement — everything conspires to make you run faster than you should in those first miles. Resist it with everything you have. Bank time in the second half, not the first.
A simple rule: if you feel great at mile 18, you got your pacing right.
You Don't Have to Do This Alone
Marathon training is a long journey — typically 16-20 weeks of structured work.
Having a coach in your corner to build your plan, monitor your progress, adjust when life gets in the way and keep you accountable makes all the difference.
I've personally completed over 60 marathons — road and trail, from New York City to Antarctica. I know firsthand what it takes to get to that finish line feeling strong — and I'd love to help you get there too.
Coach Nic Baxter is an RRCA Level 2 Run Coach and ACE-Certified Personal Trainer based in Morristown, NJ. She helps women in their 30s, 40s and beyond run stronger, feel better and fall in love with every mile.
Comments