9 Running Coaches Share First Marathon Advice

First marathon advice on the list includes how long your longest training run should be and the importance of sticking to a race nutrition plan.

(Feature photo by iStock.com/Pavel1964)

Training for your first marathon is an experiment in many ways. You’re learning how to increase your weekly mileage, what foods agree with your stomach during a long run, and which pair of shorts you can wear without chafing. These answers are often different for each runner, and it takes some trial and error to figure out the right routine.

In your free time, you may be seeking tips for marathon runners on all of these topics and others. For instance, how many miles should you plan for your longest run before a marathon? And how should you fuel to avoid “bonking” during the race?

Below, nine United Endurance Sports Coaching Academy (UESCA) running coaches share some of the advice they give runners training for their first marathon. Whether you’ve signed up for a marathon this fall or you’re thinking about training for one in the year ahead, check out these first marathon tips.

Consider the training timeline and develop a plan.

Meet yourself where you are in your marathon training. Be realistic with your goals, abilities, and training availability before committing to a race.

Once you have this nailed down, search for your desired time of year or event to complete. This will give you an idea of how much time you can dedicate to building your aerobic base, gaining strength, and increasing power and speed over time.

Be sure to schedule in a couple bonus weeks of training in case things come up, such as sickness, travel, or life in general. Lastly, be patient and enjoy the process!

Katharine Moustakes, UESCA Running Coach
1-3 years coaching experience
Kathletics | @kathletics_

Learn more about goal-setting from running coaches.

Your longest run before a marathon does not need to hit 20 miles.

There is no need to run 20 miles in training. It is much better to focus on time on feet and accumulative training across the week to build your fitness. A 20-mile run that takes you 4 hours, for example, will only take away from the following week’s training and raise the risk of injury in training. Getting to the start line fit and well should be the number one aim.

Phill Young, UESCA Ultrarunning Coach, England Athletics Endurance Group Coach, England Athletics Coach in Running Fitness, Level 4 Nutrition Coach, Level 3 Personal Trainer
4-6 years coaching experience
Phill Young Coaching | @phillyoungcoaching
Find Phill Young Coaching on Facebook

Focus on your weekly mileage for a marathon, not just your longest long run.

While your long runs are important, both physically and psychologically, they are only part of the training. Overall weekly volume, which is made up of the miles you run over weeks and months, matter just as much, if not more, than your longest long runs.

Contrary to popular belief, there is no magic in running 20 miles. In fact, you can be very successful running marathons and never run a single 20-miler in training. Whether you should or should not run 20 miles depends on a couple questions:

1. What is your weekly volume? Long runs should not be the majority of your weekly volume. Let’s say that you run 30 miles a week and run a couple of 20-mile long runs. Those 20-mile long runs make up over 60% of your weekly mileage. This makes you more prone to injury and does not develop a robust aerobic base which is needed for marathons.

2. What is your comfortable aerobic pace? Runs longer than 3 to 3.5 hours can require additional recovery time which sacrifices subsequent training. This is what I call ‘opportunity cost.’ In this case, the cost outweighs the benefit. Balancing training and recovery is the key to effective training that keeps you progressing and healthy.

Caolan MacMahon, UESCA Ultrarunning Coach, Endurance Nutrition, USATF Level 3 (endurance, youth specialization), NASM Certified Personal Trainer
10+ years coaching experience
The Long Run Coaching | @thelongruncoaching
Find The Long Run Coaching on Facebook

Get more tips from running coaches on increasing your endurance.

Mental preparation is just as important as the miles you’ll run.

Train consistently and practice mental resilience. Commit to at least four months of regular running, gradually increasing your mileage to build endurance. Don’t skip the long runs, because they prepare your body for the hours you’ll spend on your feet.

Mental preparation is just as important. Visualize the race, especially crossing the finish line, and practice staying calm when things go wrong. Learn to push through discomfort.

During my first marathon in Paris in April 2015, the 25 C/77 F sunny day felt overwhelming after training in a cold winter. I overdid it with oranges at aid stations, which caused stomach issues. But I focused on the finish line and eventually crossed it.

Trust your training, and believe in yourself!

Anna Grigorova, UESCA Running Coach
1-3 years coaching experience
ActionSage | @actionsagerunningcoach

Prioritize rest, nutrition, and learning how to pace yourself.

Your longest run should be no more than 3 hours. It’s a myth that you have to hit 20 miles to be ready — always remember that. Rest and nutrition are key! Marathon training takes a heavy toll on our bodies. Practice pacing. It is extremely important to learn to pace yourself as the majority of the marathon you will need to be in control and saving energy for that last 10K.

Francisco Pagan, UESCA Running Coach
1-3 years coaching experience
@press_on_running

Learn how to help your body recover from training.

One of my biggest pieces of advice for someone training for their first marathon is to learn about all things important to recovery. For most people, a full marathon is not a distance your body can do easily. This means it takes time to train your muscles, but with training comes recovery.

Learning about proper protein intake in your everyday life and after your runs can greatly aid in muscles recovering faster. Using tools like foam rollers, massage guns, and Epsom salt baths will help aid in muscle recovery. Finally and maybe the most important recovery tool is proper sleep! Learn how meditation and deep breathing can help produce better sleep.

Alysha Whitney, UESCA Running Coach, RRCA Running Coach
1-3 years coaching experience
Running with Alysha | @runningwithalysha

Practice your nutrition routine during long runs.

Get used to the fact that ‘a few jelly babies’ is not enough to fuel your marathon! It might seem like a lot, but you need to be thinking around 60 to 90 grams of carbs per hour during your marathon. This can mean anywhere between six and 15 gels for most people, which is a surprising amount! You will need to practice over a number of weeks for this, so do it during your long runs.

Nick Hancock, UESCA Ultrarunning Coach, UK Athletics Coach in Running Fitness
4-6 years coaching experience
Maximum Mileage Coaching | @runwithnick

Check out more tips on what to eat before a marathon.

Stick to your fueling plan during the race.

Have a solid fueling plan, practice the fueling plan, and stick to the plan in the race — even if it slows you down a bit to take the time to open the gel wrapper and eat it. With proper calories and carbs throughout the race, you will be able to finish stronger, recover easier, and feel better for the rest of that day.

During my first marathon, I threw my fueling plan out the window. I ended up on the struggle bus and had my jaw lock up and my body completely cramp up right after the race. I was miserable for the entirety of the post-race celebrations.

Michelle Bolay, UESCA Ultrarunning Coach
1-3 years coaching experience
Prairie to Peak Running | @prairie_to_peak_running
Find Prairie to Peak Running on Facebook

Keep your sight on the journey, not your watch.

Your first marathon goes far beyond the physical demands of running. It’s a journey that begins with a strong mindset, personalized goals, and the sheer joy of running. Rather than focusing on the time on the clock, I encourage athletes to embrace the journey — whether it’s embracing the racing atmosphere, thanking volunteers, or just stepping across the finish line. This approach shifts the emphasis from performance to participation, enhancing overall enjoyment and reducing performance pressures.

I utilize an ‘upside-down’ goal-setting approach, where the typical ABC goals are reversed, making the primary goal highly attainable. This technique ensures that every athlete feels accomplished, irrespective of the race time.

I focus on ensuring that athletes not only prepare physically but also mentally and emotionally. This holistic approach not only prepares athletes for the demands of a marathon but also helps them discover the deeper joy of running. Remember, the journey is just as important as the destination.

Janelle Brade, UESCA Running coach, UESCA Sports Psychology, RunDNA Gait Analysis certified, RunDNA Endurance Coach, YACEP Mindfulness Certification
1-3 years coaching experience
Motivated In Motion | @motivated.in.motion

Looking for more training advice? Find it here.