Marathon Tips for Beginners: What I Wish I Knew

Running your first marathon?

Here are a few things that I wish I knew ahead of my first marathon training block and race day. I'm by no means an expert, but after completing a couple of marathons, I've picked up a few insights that I'd love to share. The internet and social media are flooded with running do’s and don’ts, so it can be overwhelming and difficult to determine what’s most essential.

My first marathon was the London Marathon in 2021, where I ran for a charity supporting people like myself living with sight loss. I wasn’t focused on achieving a specific time—my goal was simply to complete the course. Marathon day went well; I finished in 4:38:20 without any major issues. However, looking back, there are a few key things I wish I had taken on board at the time—things that could have made a difference on race day, during my training block, and in my post-marathon recovery.

1. Follow a plan tailored to your goals and avoid comparing your progress to others. Start slowly and gradually build up. The goal is to reach the start line injury-free, so remember, you can only do as much as your body and lifestyle allow.

2. Ideally, aim for two pairs of running trainers that you can alternate throughout your training block to help prevent injury. If affordable, I’d recommend visiting a running shoe specialist store for at least one pair, where your shoes can be fitted to your running style. As a beginner marathoner, look for trainers with ample support, cushioning, and stability to handle the increasing load on your legs and feet.

3. Just focus on getting the miles in—don’t worry about timings or speed, and definitely don’t skip the long runs. A big part of marathon training is getting your body used to both fatigue and high mileage, and learning how to keep moving through it.

4. Experiment with fuelling! You don’t have to rely on gels or expensive, highly branded supplements—jelly babies can do the trick. On your long-run days, practice fuelling on the go. Ideally, aim for 30-40 grams of carbs per hour of running, fuelling every half hour or so. Start gradually and pay attention to how different carb sources sit in your stomach.

5. Simulate race-day conditions during your long runs. Mimic as many factors as possible—what you eat the night before, your sleep schedule, your breakfast, your outfit, and even your coffee intake. Doing this several weeks before the big day gives you ample time to adjust anything that doesn’t go as planned.

6. Hydrate and carb-load in the week leading up to the marathon, not just the day or evening before, as overdoing it with tons of carbohydrates and fluids the night before can leave you feeling sluggish or bloated.

7. Don’t wear new clothes or try anything new on race day. I made this mistake and ended up with painful chafing from the waistband of new shorts, which definitely wasn’t ideal in the days that followed.

8. Avoid wearing carbon-plated super shoes! They’re not necessary if you’re not racing. I made that mistake myself, and in hindsight, I would have been better off wearing trainers with much more support during my first marathon.

9. On marathon day, remember to smile and soak in the atmosphere. Looking back on my experience, I wish I had made more of an effort to enjoy the journey instead of just counting down the miles. Your first marathon is a unique experience, a huge achievement for your body. Take a moment to appreciate what it’s capable of, and give yourself a pat on the back for making it to the start line.