Like nutritious food, the music of 311, and anything Andy Samberg is doing, running is something I always want to talk about.
Naturally, when a friend recently asked me if I’d talk to her son about running his first marathon, I couldn’t say “yes” fast enough.
That’s right – this time, somebody DID ask me what I’m going to write about here.
I was giddy to talk to this young man, John, about running. And I’m thrilled to share answers to 5 of his top questions for anyone else who may have questions about running a first marathon.
My Standard Disclaimer About Everything
Before you dive into these running FAQs, keep in mind the first thing I said to him, which is my standard disclaimer for running, eating, parenting, pretty much everything: What works for me may not be what’s right for you.
You don’t have to run a ton. Just run.
While none of these will be one-size-fits-all answers, they’re pretty solid best practices and based on experience, success, and my favorite thing, common sense. For most people, these should be a great starting point to get started running, whether running a first marathon or other running goal.
Question 1: When should I start training for a marathon?
The short answer: Train for a marathon. Please, just train.
The longer answer: I am not supportive of running a marathon without training. People seem to be doing it more and more frequently, or at least there’s more humble bragging about it.
In addition to my personal beliefs that I won’t get into, it’s straight-up not healthy for most people to run a long distance without training for it. Depending on experience and base mileage, marathon training could be just a few weeks for someone. And for others, starting a few months pre-race might be best.
John asked this question a solid 3 months before the race. So the easy answer was that he was already putting himself in a great position to have an awesome race day.
I further encouraged him to think thru his plan by working backwards. Start with the race date, then plot out weekly long runs in a backwards way to allow time for tapering, lower mileage weeks (or “de-load” weeks as I described it, knowing his weight lifting background), and flexibility to build up gradual and strong while still allowing for life to happen.
Question 2: How much should I run?
The short answer: Aim for consistency, build the weekly long run, and take 1 rest day each week. Most important, do not take advice from “influencers” on social media unless you really trust them.
The longer answer: There’s no magic number of weekly runs or mileage one must hit. Consistency is where it’s at; just keep running every week, week to week. Aim for a long run every week and gradually build up that mileage to run a 20-miler 2-3 weeks ahead of race day.
I also believe there’s a lot of power in taking a rest day. Not an active recovery day, not a light day, like a full-on rest day. Rest isn’t lazy, it’s productive and it’s good for mental and physical wellness.
As for what the “influencers” may say? No. You don’t need to run 100, 75, or even 50 miles a week to properly train for a marathon. In fact, it’s probably best you don’t.
There’s nothing wrong with those high-mileage weeks for some people, typically very seasoned and ultra-runners maintain those levels with no issues. For a lot of people tho, that much running is nothing more than a recipe for burnout and injury.
Focus on consistency, the long run is your BFF, and never feel guilty for taking a rest day – or a few!
Question 3: Should I run fast or focus on distance?
The short answer: It depends on your goal but in most cases of a marathon, distance is the priority.
The longer answer: If you have a goal finish time, by all means, work to a goal pace. However, trying to do every run at race pace may be counterproductive. I recommend planning weekly runs with a mix of tempo and intervals, and always at least one easy pace run every week.
If you don’t have a goal finish time, try to find a pace that feels okay and is not too hard. Especially on the long run, you don’t want to go out too ambitious, then run out of steam before you hit the distance goal. Focus on distance, again, primarily by building up your body’s endurance with that weekly long run.
Question 4: Can I still lift weights?
The short answer: You can and you should lift weights when training for a marathon.
The longer answer: Especially for people who are used to regular lower and upper body lifting, there’s no reason marathon training should sideline that important work. In fact, it’s great to get out of the “miles, miles, MORE MILES” mindset and do other forms of exercise, including weights.
My only caveat here is that a reduction in frequency and intensity may be needed, especially during peak mileage weeks. Marathon training burns a lot of calories. In my experience, it’s not as easy to build or even maintain the same levels of weights when running a ton of miles, even with increased calories that come along with marathon training.
Carbs. Fruit. A little whipped cream? Eat it all!
Keep lifting, just keep that expectation in check so you don’t feel bad or push too hard. Better yet, shift your mindset to think of weight lifting as helpful injury prevention and strengthening your body to handle all the miles.
Question 5: What should I eat?
The short answer: Anything and everything! Yes, I love food so I saved the best for last.
The longer answer: Still anything and everything! My only suggestion is be mindful and learn what foods fuel you best. Because your body is different than everyone else’s, there isn’t one, gold-star eating plan that every runner must follow for optimal results.
What gives you enough energy to sustain those 8, 15, and 20 mile runs? What dinner leads to a calm stomach the next morning? What foods meet your individual needs, like taming inflammation, boosting immunity, or promoting muscle recovery?
In marathon training – and in life – I believe no food is off limits. Every fad “diet” seems to be about what you can’t eat, so restrictive. Instead, healthy eating should be about filling up with more – more nutrition, more of the good stuff, more that keeps your tank full and your body strong.
Ice cream before a long run upsets your stomach? Yeah, okay, you might want to eliminate it the days leading up to the weekly long run. But, in general, focus more on feeding yourself what fuels you best rather than thinking you should only be eating certain foods – or, worse, that you need to stay away from certain foods.
If you can’t tell, I’m really passionate about seeing food as an opportunity to nourish and fuel the body, not something that’s evil or the enemy or that should be avoided.
Keep On Running
For anyone who’s still reading and interested, John crushed that first marathon. I chatted with him leading up to the race and after. He felt strong and ready, and finished with a smile on his face. And, like many runners, it only took a couple hours after the race and he was already planning his next marathon.
Whether you’re looking to tackle a marathon or start with your first 5k, I hope these running FAQs help you run strong, healthy, and happy.
That’s enough for now. Until next time,
Lindsay