Your First Marathon-what to expect and how to prepare.
- nic7819
- May 18
- 5 min read
Updated: Jun 1
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. Perhaps 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 to know this: running a marathon is one of the most transformative things you will ever do. 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 your 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 be 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 fueling 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 fueling — 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 fueling is a skill — and one you need to practice 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 flavors, with or without caffeine. Some have more sodium or potassium. So start practicing fueling 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.
Embrace the Journey
Training for a marathon is more than just physical preparation. It's a journey of self-discovery. You will learn about your limits, your strengths, and your resilience. Each run teaches you something new. You’ll experience highs and lows, but every step is a step toward your goal.
Celebrate Small Wins
As you progress through your training, take time to celebrate the small victories. Did you run a longer distance than last week? Did you complete a tough workout? Each of these moments is worth acknowledging. They build your confidence and keep you motivated.
Find Your Community
Surrounding yourself with a supportive community can make a world of difference. Whether it’s friends, family, or fellow runners, sharing your journey can provide encouragement and accountability. Join a local running group or connect with others online. You’ll find camaraderie and inspiration in unexpected places.
Keep a Training Journal
Consider keeping a training journal. Document your runs, how you felt, and any challenges you faced. This practice can help you reflect on your progress and identify patterns in your training. Plus, it’s a great way to look back and see how far you’ve come.
Prepare for Race Day
As race day approaches, make sure you have everything ready. Lay out your gear the night before. Check the weather and plan accordingly. Have your nutrition and hydration strategy in place. Being prepared will help you feel more relaxed and focused on race day.
Post-Race Reflection
After crossing the finish line, take time to reflect on your experience. What did you learn? What would you do differently next time? Celebrate your accomplishment, no matter the outcome. Every marathon is a unique experience, and each one contributes to your growth as a runner.
Running a marathon is an incredible journey. It requires dedication, patience, and a willingness to push through challenges. Remember, you are capable of more than you think. Embrace the process, trust your training, and enjoy every mile.
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