So You Want to Run Your First Marathon!

10 distance running tips from a veteran of nearly 100 marathons

#1 Don’t Skimp on the Equipment

One very attractive thing about distance running as a sport is that it doesn’t have to cost a lot of money. However, you will need to make some investments in order to have an enjoyable experience and get the most out of yourself on race day. It all starts with your shoes – the single most important piece of equipment you will buy, since they are your connection to the ground on which you will be running. As with most other purchases, you get what you pay for, and this is no place to cut corners.

One thing that beginning runners don’t always know is that there are different types of shoes as well as different brands (Nike, ASICS, Brooks, Hoka, etc.). There are neutral shoes, cushioned shoes, stability shoes, minimalist shoes, … the list goes on. Each is suited for certain type(s) of biomechanics, running styles, surfaces, and so on. Finding the right pair can be very confusing. It is well worth your while to spend some quality time with an experienced advisor at your local running shoe store to make sure that fit and function are good. And once you have run a few miles in your new kicks and are confident that they work for you, it’s not a bad idea to pick up a second (or even a third) pair. Running shoes last longer when they have time to dry out thoroughly between workouts, so rotating more than one pair can help you achieve maximum shoe life.

Beyond shoes, you want to make sure you have the right clothing for workouts and races. While it’s possible to run in any old cotton shirt and shorts you dig out of your dresser, doing so can lead to a soggy and/or chafe-filled experience, especially in warm weather. You would be much better off to invest in moisture-wicking shorts, tops, and socks specifically designed to help keep you cool and dry while running. A lightweight running cap or visor can help keep the sun (and sweat) out of your eyes. Be prepared for all types of weather – if you live in an area where it gets cold or rains on a regular basis, you will want some running gear (long-sleeve tops, tights, warm hats, gloves, a rain jacket) to handle those conditions.

Other items of equipment that may be useful include a GPS-enabled running watch to track your workouts, water bottles (particularly if you plan to do unsupported long runs), running belts that can hold small items you may need to carry, and key/ID/phone carrier wrist or arm bands. You can get some great ideas from observing what other runners are using.

#2 Better Undertrained than Overtrained

If you are reading this, it’s probably because you are considering signing up for a half or full marathon, or perhaps you have already registered for a race and are wondering how best to prepare for it. The good news is that there are many excellent training plans available to guide your efforts. Pick one, and follow that training plan as closely as you can – doing so will help you peak for the race and perform at your best. With that said, life happens! Sometimes work or family commitments, travel, illnesses, or other life events get in the way of your training schedule and you end up missing, or cutting short, one or more workouts. Relax, it’s not the end of the world!

Keep in mind that the main reasons you are running are to be healthy and fit, and the most important thing is to avoid getting injured. While it’s true that undertraining for your goal race can result in reduced performance on race day, overtraining can sideline you with an injury before the race even starts! So resist the temptation to “double up” to make up for missed workouts. Following your training plan exactly is ideal, but if that’s not possible, it’s better to be slightly undertrained than to overtrain.

#3 Train With a Buddy (or a Group)

It’s virtually inevitable that, at least some of the time, you will have to do training runs solo. But, to the extent possible, it’s a great idea to run with a friend. First and foremost, it’s safer for both of you. Using the buddy system, you’re much less likely to be a victim of crime while running. And if either of you should become ill or injured during the workout, you have someone who knows where you are, what the problem is, and can go look for help.

Having a running buddy will also help keep you motivated and accountable to your training plan – you’re much less likely to skip a workout if someone is counting on you to be there. Also, a key component of virtually every training plan is the weekly long run, gradually building up to something close to race distance. Ideally, these long runs should be done at “conversational pace,” meaning you are running slowly enough to speak in complete sentences without gasping for breath. Having a friend(s) along for the run gives you someone to talk to, which not only makes sure you’re not going too fast, but makes the workout more fun and helps those long miles go by more quickly.

And what’s even better than running with a friend? Check out your local running club (and/or social media groups for runners in your area) and join a running group or two. It’s a great way to connect with other runners in your community and make new friends. You may find that the social aspect of running is just as important, or even more so, than the fitness benefits!

#4 Have a Mantra

As you train for your race, you will quickly discover that the mental aspect of running long distances is just as challenging, if not more so, than the physical effort. It’s easy to give in to that little voice in your ear that is telling you to quit. One way to help avoid this is to have a mantra, a thought or saying that you tell yourself to keep your motivation strong. (This is a good idea anytime, but especially so if you are violating tip #3 and are running without a buddy along for encouragement.) Repeating a positive message to yourself keeps you focused on what you need to do to make your training run or race a success. Your mantra could be something like “economy of effort,” or “run YOUR race,” or “stay smooth and strong.” The actual content of the message isn’t as important as the fact that it is a positive thought that helps keep you focused.

#5 Finally, It’s Race Day! Line Up on Time, Well Rested … and In the Right Place

So you have put in the weeks or months of training and race day is coming up. Proper preparation and execution will be the keys to your success. The first thing to keep in mind is that you want to be sure you are well rested when you line up at the start. A good training plan should have a taper built in. This means that your weekly mileage should peak about 2-3 weeks before the race, and then be dialed back significantly to allow your body to recover and rest up. In the days before the race, you also want to make sure to get plenty of sleep. It is normal to be somewhat “keyed up” and not get a lot of sleep the night before a big race, especially if it is your first. That makes it extra important to be sure to rest well “the night before the night before.” You can perform well on one night of short rest, but missing out on sleep two nights in a row will put you at a deficit before you even start the race.

The evening before the race, make sure to eat a nutritional meal, but don’t overeat. The traditional “carbo-loading” meal (often in the form of pasta) is fine, but not required. You want some carbohydrates and protein, but nothing greasy or overly spicy. You don’t want to have stomach issues during the race! When you are done with dinner, it’s a good idea to lay out all the clothing and equipment you plan to use for the race. Unless you are doing race morning packet pickup, you should have your bib (with your race number on it) by now, so go ahead and attach that to the front of your shirt (or shorts or race belt, depending on the specifics of your attire). The number should be facing forward so you can be identified in race photos. By assembling all your clothing and equipment the night before the race, you can save time getting out the door on race morning while making sure you don’t forget anything you are likely to need.

Unless you happen to be staying immediately adjacent to the start line, leave earlier than you think you need to. Allow plenty of time to get to where you need to be. You don’t want to be in a tizzy scrambling to the start line moments before the gun goes off – or worse, miss the start entirely! Traffic jams and other unexpected delays happen, so it’s better to err on the side of getting an early start. If you arrive early, so much the better. Take the opportunity to use the bathroom before the port-a-potty lines get too long.

As the start time approaches, take your place in the starting corral. At larger races, you may be assigned a particular corral to line up in; at smaller races, there should at least be “expected pace” signs and/or pacers holding up signs with goal times. Be realistic and line up according to the pace you think you can actually run. Unless you are a very fast, competitive runner, resist the temptation to line up at the front. Doing so will frustrate the runners who belong up front (and may get you run over). Keep in mind that almost all races use “chip timing” that records when you actually cross the start and finish lines, so there is no real advantage to be gained by crowding the start line. Even if chip timing is not in use, you can record your “net time” (time actually spent on course) using your watch.

#6 Hydrate, Hydrate, Hydrate

No one can run a long distance without hydrating – your body requires fluids and electrolytes to operate. Don’t wait until race day to start – be sure to drink plenty of fluids for several days prior to the race. Once the race starts, don’t skip the aid stations, even in the early miles. If the aid stations are going to be few and far between (for example, a trail race) use a hand-held water bottle or hydration pack to carry your own fluids (be sure to practice with it on training runs before race day).

Be proactive about hydrating. If you wait until you feel thirsty to start drinking, you are already becoming dehydrated! In warm weather, the need to replace fluids is obvious; but even on cool or cold days, you still lose fluids during the race. Mixing, or alternating, sports drinks with water is usually a good choice. Drinking only water while perspiring excessively can cause your body to become depleted of electrolytes, which is likely to cause you to “crash and burn” in the race. In severe cases, it can even cause a life-threatening condition called hyponatremia. So don’t skip the electrolyte drinks no matter how awful they taste!

#7 Take What the Course Gives You

If you watch elite, professional runners on TV, you may notice that they keep a very steady (and fast!) pace for miles at a time. If you are reading this, though, you are probably not an elite runner. For most recreational runners, especially those who are inexperienced at long distance running, trying to keep a constant pace for the entire race is actually counterproductive. You are likely to overuse certain muscles/muscle groups while under-utilizing others, leading to a less enjoyable and more painful experience.

Instead of trying to maintain a constant pace, try using the uphill and downhill portions of the course to vary your pace and stride length. Speed up a bit on the downhills and slow your pace on the uphills to conserve energy. It’s perfectly OK to walk up hills during long races, particularly steep hills where your running pace may not be much faster than your walking pace. By taking a “walk break” you won’t arrive at the top of the hill tired and gasping for breath; instead, you will be (relatively) refreshed and can make up most or all of the lost time by accelerating on the down slope. If another runner passed you on your slow trip up the hill, you can use catching them on the downhill as a motivational tool.

#8 Nothing New on Race Day

Experienced runners will tell you that everything you use on race day should be “tried and true,” not an experiment. All clothing, shoes, and other equipment should be tested during your long training runs so you know what works and what doesn’t. This goes for what you eat and drink, too! Mile 9 is not the time to find out that those gels you just ate make you sick to your stomach.

The “cardinal sin” of race attire is wearing the t-shirt of the race you are currently running. Wearing a tech-fabric shirt from a previous race is fine, but wearing the shirt you just received at packet pickup marks you as a clueless rookie. The obvious issue is that by violating the “nothing new” rule, you are risking the possibility that your brand-new shirt may chafe or not fit well. And, even if you are not particularly superstitious, many runners consider wearing the shirt for today’s race to be “bad karma” because until you cross the finish line, you haven’t earned it yet. So don’t invite a DNF (the dreaded “did not finish”) by tempting fate!

#9 Run Tangents Whenever You Can

Running 26 miles, 385 yards (the standard marathon distance), or even half that far, is a long way to go. Don’t make it harder on yourself by covering more distance than you have to. To the extent possible (running in a crowd early in the race can make this difficult) you want to run the course the way it was measured, which is along the shortest path that doesn’t go off course. (“Cutting corners” to shorten distance by going off the official race course is against the rules and could result in disqualification.)

Geometry class teaches us that a straight line is the shortest distance between two points, so on straight sections of the course, try to “keep true” as much as possible. The shortest distance on a curved road or path is along the inside; if you run down the middle of the road (or worse, in the outside lane), you are adding distance to your race. To the extent terrain permits, try to look ahead to see where the course is taking you. If there are two consecutive curves in the same direction, try to stay on the side that is to the inside of both; if a curve to the right is followed by a curve to the left (or vice versa), you want to exit the first curve and follow a diagonal line that takes you gradually across the road to the “inflection point” of the second. That is the way the race organizers measured the course to arrive at the official distance – and you don’t get bonus points, or a bigger medal, for running 13.4 or 26.6 miles!

#10 Party Like a Rock Star … Then Sign Up for Your Next Race!

Crossing the finish line of a half or full marathon is a big accomplishment – one that most people will never achieve. You worked hard to reach your goal, so reward yourself. Drink that celebratory beer or pop the cork on a bottle of champagne. Or, if imbibing isn’t your thing, enjoy a cold glass of chocolate milk and some donuts. Whatever you crave, indulge yourself – you have earned it!

When the celebration is over, resist the temptation to be “one and done.” Many people sign up for a marathon or half marathon as a “bucket list” goal and retire from distance running once they have checked it off the list. But why lose the benefit of all that hard work? Instead, as soon as your legs stop hurting (or maybe sooner), sign up for another race. That will motivate you to keep training, stay fit, and hopefully improve your time to set a new PR (personal record) while making running a permanent, healthy part of your lifestyle.

See you out there on the roads or trails!

Ready to put these tips to the test for your first full or half marathon? Join us on November 8, 2025 for the 45th annual Chickamauga Battlefield Races hosted by the Chattanooga Track Club. A one of a kind event in our nation's largest and oldest national park. Plus, first-time marathoners receive special recognition!