Planning your first marathon

Finding the right race

For a first marathon, one thing matters most: enough time to prepare. Many beginner training plans assume 16 to 20 weeks, provided you already run regularly and have a half marathon or at least some longer runs behind you. So pick your race well in advance.

When choosing, look at:

• Course and profile: Flat city courses are usually more comfortable for a debut than hilly scenic marathons.
• Season: Spring and autumn marathons generally have milder temperatures than races in high summer. On the other hand, preparing for a spring marathon means training through the winter.
• Cut-off: Check on the organiser's website how long the course stays open, and compare that honestly with your expected pace.
• Size: Big races offer lots of atmosphere, but also crowded start corrals. Smaller marathons are often more relaxed to get to and to run.

Registration

Popular marathons sometimes sell out early or allocate places by ballot. Check the registration status on the event page and read on the organiser's website how transfers and cancellations work.

Training in broad strokes

• Build up slowly: Increase your weekly mileage step by step and plan regular easier weeks.
• The long run: One long, easy run a week is the core of the preparation. It can be slow.
• Easy base pace: Most of your training should be easy enough that you can still hold a conversation.
• Tapering: In the last two to three weeks before the race, volume is cut back noticeably so you start rested.
• Test, don't gamble: Try out nutrition, shoes and clothing in training, not on race day.

If you have health concerns or are returning after a long break, a medical check-up beforehand is worthwhile.

Nutrition

Over the marathon distance, most runners need carbohydrates and fluids along the way. Find out on the organiser's website what the aid stations offer, and practise in training with exactly those products or your own.

Race day

• Pick up your race pack in good time, often the day before.
• A familiar breakfast, nothing new.
• Start deliberately easy. Going out too fast in the first half usually costs you in the last ten kilometres.
• After the finish: drink, eat, put on warm clothes, and take the following days easy.

Next steps

Save suitable races to your watchlist and check date, cut-off and registration directly with the organiser. If you prefer running off-road, trail running offers alternatives.