Dispatches from the middle

A friend recently asked if I had any tips for her first marathon, so I prepared a list for her, but then thought that this topic would make an excellent blog post as well – so! Tips on a First Marathon! Of course, my various tips come in the form of a list. The list is then sub-divided into a) things I’d strongly recommend; and b) things I kind of like that others might like as well.

I’ll preface all this by acknowledging that training for and running marathons are very individual pursuits, regardless of whether you train alone or with others. In the end, everyone’s running their own race, dealing with their own challenges, and grappling with their own whims. As such, these are suggestions. Anything you don’t need or like, strongly recommended or otherwise, just ignore. It’s much better to take the time to figure it out for yourself than to try and squeeze your running into someone else’s formula when it doesn’t feel right.

STRONGLY RECOMMEND

1. Long, SLOW runs are the most important part of training. You can forgo intervals, hills etc., but long runs are crucial. I usually do my long runs on Saturday mornings, but as long as you do one per week, it doesn’t really matter when. I’d suggest mapping your long runs backwards from the race for 4 or 5 months (up to 9 months, depending on your level of fitness going in), and then using this as the “backbone” of your training plan.
2. It’s important to increase your long run distances in a cyclical, or periodized, manner. If you simply bump the distance up every week, you increase your risk of injury, because you’re increasing the strain on your body consistently for months at a time. I usually increase my long run distance for 3 weeks, give myself a rest week, then pick it back up somewhere in the middle and get a little further, then take another rest week. For example:

Week 1: 10km

Week 2: 12 km

Week 3: 14 km

Week 4: 8 km

Week 5: 12 km

Week 6: 15 km

Week 7: 17 km

Week 8: 10km

Week 9: 15km

Week 10: 18km

Week 11: 20km

Week 12: 12km

3. In terms of weekly mileage, I’d recommend between 50 – 70km (30-50 miles) as enough to get you comfortably through a first marathon. Slightly less will work, and if you want, more is good too, as long as you don’t get injured.
4. Some training plans only take you up to about 32km before the race. I would suggest going further than that, if possible. You don’t have to run the full distance in training – though there’s nothing wrong with it, if you’d like to – but the last 10km or so is the really, really tough bit. In training for my first marathon, I got up to about 40km, and I’m glad I did, because there are all manner of new, surprising, and, at times, alarming sensations (like, feet sometimes start tingling around 35km – who knew?) that you don’t want to encounter for the first time while you’re racing. This being said though, it all depends on how much time you have to train. I took 9 months to train for my first marathon. Most plans cover 4 or 5 months. It’s more important to work up to your longest distances in a measured fashion than to jam in marathon-length training runs, which could cause injury if you’re not prepared for them.
5. In saying that the last 10km are the hardest, they only are most of the time. I’ve run races where things sucked pretty hard from the halfway point on, but also races where I felt really good right up to the end and could have happily kept going. There’s really no telling what a given day will bring, but if you’ve trained well and haven’t added any new factors, like different food or new shoes, things should go more or less predictably.
6. During the actual race, I’d suggest starting REALLY slowly. No matter how slow you go at the beginning, it’ll feel pretty darn fast by the end. It’s easy to get pulled along, especially at the beginning, and especially in larger races with people and music and excitement and generally rampant awesomeness. Resist this!! Always run the pace that feels right for you, keeping in mind whatever distance you have left.
7. Always carry some Kleenex or toilet paper. Even if it’s smushed up in a ball in your sock. Thankfully, I’ve never had to deal with a #2 emergency during a marathon, but I know people who have, and have always carried some Kleenex just in case. I have stopped to pee in some pretty awesome/unexpected/exposed places though…
8. Depending on how often you like to eat and drink while you run – and this is a rhythm you’ll work out in training, along with determining what you like to eat and drink – I’d suggest taking your own food and drink with you. After 16 marathons and 2 ultras, I still do. It really sucks if you love (and are used to) Powerbars and Gatorade, for example, and on race day all the aid stations have on offer is water and bananas. Blech.

THINGS I KIND OF LIKE

1. If you’re anything like me, you’ll have (a lot of) days where you don’t want to get off the couch, or feel you can’t leave the office on time, or the thought of slogging through newly fallen snow for hours at a time makes you squirm. There are tons of very motivational videos out there about runners, races, training, and so on. It really helps to watch a video or two – seeing others running often makes me want to run (overly suggestible creature that I am). That, and remembering that I’ve never regretted a run, while I’ve often regretted skipping one.
2. Depending on where you’re starting from, you might be looking to lose some weight. I’ve got a number of things to say on this point, so I’ll list them too. Lists within lists!!
   •  When I showed up at the start line of my first marathon, I (foolishly) expected to find myself surrounded by a horde of young, skinny marathon types. I was not. There were people of all shapes, sizes and ages participating in the race. Over the years, I’ve had my ass handed to me numerous time by people who don’t “look” like they could run down the block. Trusting that you are healthy and injury-free, body type, shape, or size do NOT have to disqualify you from running long distances, and running them well.
   • It drives me nuts when people assume that, just because I run, I can eat whatever I want. If only it were so!! If I overeat, I will gain weight, regardless of how much I’m training. And you probably will too. So keep your diet healthy and your portions moderate. Eat when you’re hungry, but don’t overdo it.
   • If you are trying to slim down a bit, one thing I find helpful is to keep a food journal where you record everything you eat. This has two advantages – firstly, it gives you a good overview of what you eat and when, allowing you to identify patterns and places where you can trim some calories here and there (e.g. have a tea after work instead of a beer…I can’t believe I just wrote that, but in theory, it would help…or order a small latte instead of the Starbucks Big Gulp). Secondly, I find the knowledge that I have to record my intake makes me more conscious of the act of eating. I’ll be far less likely to tuck into the third and fourth cookies if I know they’ll be forever immortalized in my wee food journal. And (bonus), in the interest of full disclosure, being too lazy to dig out my journal and make an entry has, on more than one occasion, successfully prevented snacking.
3. Back to running! One of the very best things about going super slow at the beginning of the race is that all those people who blasted past you in their desperate bid to get ahead during the first few kilometers will have faded and, after a couple hours, you can start picking them off one by one. If you keep a consistent pace, this is a game that will remain fun and rewarding all the way to the finish.
4. It’s kind of fun to sing and/or recite poetry while you run. It’s a good distraction for you, and for anyone around who might want to listen.
5. Never underestimate the awesomeness of having parents, grandparents, aunts, uncles, cousins, siblings, boyfriends/girlfriends, friends (everyone!!) come out to cheer. I’d suggest getting everyone you can to come out and cheer at different points along the course. It helps so much, and it’s an awesome thing to share with your peeps.
6. I have thankfully never had too much of an issue with chafing, but it sure looks like it sucks. I have had some nasty blisters though, and they’re extra horrible because they’re comparatively small (it’s just a wee patch of skin, right?) but can be completely debilitating. A bad blister will end a race. I’d highly recommend whatever prophylactic taping, bandaging, or vaseline-ing might increase comfort, even if it turns out not to be necessary.
7. If you have a chance, you might want to drive the course a few days prior to the race (or spend some time studying the map). It’s mentally comforting to know where you are and what’s coming next.
8. Watch for spectator signs – they’re often AWESOME – and people running in costume. Little things like this can provide a much needed pick-me-up when the going gets tough.
9. Sometimes it’s nice to stop and pet a dog or two.
10. And last, but not least – high five every kid you can, even if you have to veer across the road to get to their little hands. It’s so worth it.