11 Marathon Training Secrets Every New Runner Should Know

Have you ever been rushing in to the house, arms loaded with groceries and bladder ready to explode {because somehow the urge to go always appears near home}…when someone bursts from behind the couch yelling “surprise”?

Suddenly you forget the need to go..well or you go, regardless it’s not a moment you’ll forget anytime soon…that my friends is the marathon.

Not the pee..well maybe the pee…but mostly adrenaline, transformation of fear to awe, people celebrating you and lots of food! You don’t need the perfect scenic training route or a fancy treadmill…once you’ve mastered putting one foot in front of the other here are the next 10 steps to enjoy marathon training.TRAINING TIPS
It sounds impossible to smile for 26.2 miles and maybe that is overly optimistic if you haven’t put in the miles or you physically just can’t smile. Here are my lessons from the last 13 years to help ensure both training and race day leave you shouting surprise rather than with pee down your leg.

#1 Prepare mentally.
Life happens. 1 or 2 missed runs aren’t cause for alarm. But long runs are the cornerstone of training for most new runners. It’s not just about the workout, it’s about mentally believing you can cover the distance.

It is after all an endurance event: “The state or fact of persevering”

There will be bad runs. Those runs will make you question this entire endeavor. Know that it’s normal, then look at what you’ve already accomplished, reach out to a running friend or coach…then keep going.

Learn how to stop holding yourself back with limiting thoughts >>

#2 Pat yourself on the back.
Feel free to be completely in awe of yourself every single week. Each time you pass a new milestone, shout it from the rooftops. You might think it’s small beans if you read too many running blogs, but it’s not.

Less than 1% of the population will ever do a marathon, you’re a rock star and deserve to be recognized each time you blow past a new milestone. Sometimes it will feel like the ability to run 26.2 miles is simply out of reach, that’s ok…where you are right now it’s where you will be at the end of your training!

Enjoy taking each small step towards change.#3 Find a strategy not a training plan. 
A strategy is a plan of action to reach a particular goal…there will likely be bumps along the way and a solid strategy will have back up plan and tactics to keep things moving. It’s more than a training plan, which is simply a calendar of workouts.

A strategy involves dissecting how this goal fits in to your life. How you will adjust the family schedule to incorporate more runs? What will you do on weekends where that’s not possible?

Learn about the different types of marathon training plans >>

#4 Consistency.
Consistency is KING for any marathon training. Run at the same time or the same path on certain days to create a natural rhythm to your life for the 18-24 weeks of training. It becomes a habit making it easier to follow through with…lack of consistency is the easiest way to fall off track and end up regretting your decision to ever sign up come race morning.

It doesn’t matter what the weather is outside, you can always find a way to train. Find out how treadmill training could actually improve your race day performance >>

#5 Attitude.
Realize that you don’t “have to” run, you are a lucky person that “gets to” run. You have people in your life that make it possible for you to have the time to run, you have a body that allows you to run, and crazy people like me who encourage it. This is your choice.

Why I love a no good, very bad run>>

Considering your first marathon? Checkout these 11 secrets from a #running coach Click To Tweet

#6 Walking is Permissible
Somehow an idea started that walking makes you “not a real runner”. Which is a load of baloney and I’ve talked about this many times here and on Runnerscope. I know some phenomenal athletes who have Boston Qualified using the run/walk method.

Learn how walking can boost your marathon performance >>

RACE DAY TIPS
No matter how perfectly you followed your training plan, race day still requires some a few more mental tricks to get you through pushing your body farther than ever. For many first time marathoners your last long run was 20 miles…which means convincing your brain another 6.2 is doable.

1. Operation FUN!
Your first marathon shouldn’t be about hitting a time goal {I know, I know you want to beat Oprah}. The first marathon is a test of body and mind, if you can focus on making the day about enjoying the journey you might just surprise yourself with the time on the clock.
First image from RedHeadRunning

Still feeling those race day butterflies? Find out the 9 best ways to manage race day nerves >>

2. Get chatty!
I talked to all kinds of people throughout the race and that made the miles pass. There are always people in costume, racing for charity or simply out to have fun. Look for the one’s without headphones that seem to be having a good time and ride their energy.

What to talk about? The weather, the course, the costumes, where are they from, why are they here…quite frankly anything but “oh my gosh this hurts“.

3. Gratitude!
The simple act of saying thank you can boost your mood, which improves your posture, which improves your energy…it’s a chain reaction. Thank the volunteers, thank the police blocking the streets, thank the spectators, shoot thank your right leg, then your left leg then your toes and your fingers!4. Get spiritual!
Almost every runner will tell you that around mile 24 they start to pray. It might be to God or Buddha or Captain Morgan, but everyone finds themselves looking for a little higher power to help them through at mile 24. Don’t get stuck in the please help me, get focused on the I can do this with your help.

Yes this is where mantras, affirmations or dedicated miles can really buoy a sinking ship!

Find out what mantras elite runners use to stay positive >>

5. SMILE!!
You know the old saying fake it til you make it. It works with running too! If you keep smiling and reminding yourself that you are excited about this experience it makes the whole day amazing…take in every moment.

I finished my first marathon in 4:17 smiling the whole darn way. Fine there was a mini break down at mile 23 when I thought it would just never end, but that quickly passed as I went back to race day tips 1-5. Since this was in the olden days before cell phone cameras {a la 2005} you’ll have to take my word for it!

You don’t have to go this journey alone. Get answers to your question, get the right plan, stay injury free and enjoy the miles with a running coach.

Chime in!! Leave your thoughts in the comments below:
What helps you enjoy training?

How do you celebrate new running milestones?

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