It’s that time of year. The clocks go back, the evenings get dark, and thoughts turn to spring marathons.
If you’re lucky enough, like me, to have bagged a place in next year’s London Marathon – congratulations! And double congratulations, if it’s your first one.
Taking on any marathon is a challenge – whether it’s a big city event like London, a smaller local race, or a hilly trail run. It’s why we do it, right? But while completing 26.2 miles means you have to get comfortable with being uncomfortable, it doesn’t have to be a sufferfest.
Over the years, I’ve made a lot of marathon mistakes, all of which have made training and racing harder than it needs to be. So, how can you put yourself in the best position to enjoy – yes, really! – the marathon challenge? Here are six lessons I’ve learned, from the decision to take it on, to race day itself.
Know your ‘why’
A marathon’s about more than just one very long day of running. There are all the many months of preparation leading up to it. For a spring race, that can mean hours-long training runs in the cold, wind and rain, without a crowd to cheer you on. As a beginner marathoner, I always found the training so much harder than the actual race.
Having a clear understanding why you’re putting yourself through this can really help to keep you motivated on days when it feels extra hard to drag yourself out the door.
Maybe you want to raise a certain amount of money to support a charity you’re passionate about, run a new personal best, or place among the top runners in your age group. These are all extrinsic, or external, goals, and there’s nothing wrong with that. But it’s good to balance them out with some intrinsic goals as well. For example, to become a stronger and healthier runner; to build your endurance and ability to cope with setbacks; or just to enjoy the experience and finish with a smile on your face.
If it’s your first ever marathon, I don’t recommend setting a time goal – you just don’t know how your body will respond on the day. For my first race, which just happened to be London too, my only aim was to run the whole way without stopping, and it felt fantastic to achieve that.
Be flexible
It takes several months to get in shape for a marathon, and there’s a good chance that life will get in the way at some point. Whether you fall ill, pick up an injury, or work/family demands take priority over training, it helps to build some contingency into your schedule.
Whatever training programme I’m following, I’ll start it a few weeks early. That way, I have some time in hand and it takes the pressure off, knowing that there’s wiggle room if things don’t go to plan.
And being flexible also means adapting your training when you need to. Use your plan as a guide, not a bible. Learn to listen to your body. Sometimes you’ll feel tired at the start of a run, but getting outside and moving will energise you. Other times, your body really just needs to rest. The more you build your body sensing skills, the better you’ll be able to tell when to keep going, and when to wind it back.
Run long, run easy
One of the biggest mistakes I used to make in preparing for a marathon was to run my long runs too fast. I just wanted to get the distance done!
Why does it matter? Working too hard during your LSD runs puts your body under unnecessary load and can impact recovery and energy levels. Plus the purpose of the long run is to help create adaptions that build your endurance. Pushing the pace can affect how well your body responds to training.
It’s tough to pace a long run, and easy to find your speed drifting up without realising. I use two methods to keep me in my aerobic zone: heart rate and nasal breathing. They keep me honest, help my body cope with the stress of marathon training, and leave me finishing my distance runs with some energy to spare.
No alarms and no surprises
So, you’ve done all the training; you’re feeling good; and the Big Day’s approaching. What now?
Make sure you know exactly what to expect, and that you’ve trained for it. On more than one occasion, my race experience has been less than perfect because I’ve not thought about some small detail, or I’ve tried something new on race day.
What’s the course like? Do you need to carry drinks with you? Is there food as well as fluids on offer at the drinks station? Are you prepared for whatever the weather might throw at you?
Avoid eating or drinking anything that you haven’t already tried during your training runs. Gastro-intestinal distress is not fun. And practice running with your race day kit beforehand. At this year’s North Dorset Villages marathon, there was the option to drop off your own drinks bottle beforehand, ready to pick up from one of the aid stations along the route. This seemed like a nice idea – I wouldn’t have to wear my usual hydration belt and I could play at being an elite athlete. 😊 However, I hadn’t tried running while carrying a bottle in my hand before, and it really didn’t feel good. Lesson learned…maybe.
Start slow
Race day is exciting. You’ll probably be feeling nervous. And it’s really easy to let that adrenaline rush trick you into setting off too fast.
Remember that you have plenty of time. Start slower than you feel you want to. If it’s a crowded big city marathon like London, wait for gaps to open up rather than burning energy trying to duck and weave past other runners. Future you will thank you when it gets to those final miles.
Use visualisations
Anyone who’s been on one of my workshops will know that I love visualisations! They can help improve running form, but when the miles are ticking by oh so slowly, they also give the mind something else to think about than how far there still is to go, and how tired you’re feeling.
For long runs, my favourite images to use are those that help keep me lifted and light on my feet – it’s so tempting, as you get tired, to sink into your posture and get heavy-footed. So I might imagine being attached to a hot air balloon that’s lifting me tall and pulling me forward. Or tune into the rhythm of my running, and make sure it’s staying quick and light. Or fix my gaze on an object in the middle distance and feel myself being drawn towards it – I it’s a runner ahead of me, they can help pull me along without even realising it!
Whatever type of event you choose, and whether this is your first, or 101st marathon, don’t forget to enjoy the day. Take in the sights and sounds around you. Thank the marshals. Appreciate the support and energy of the crowds. And savour that moment when you finally cross the finish line. You did it! 😁
For more training inspiration, check out Lynsey William’s London marathon experience.