7 Things I Wish I had Known Before Running a Marathon

Training for a marathon doesn’t just challenge your body—it tests your lifestyle in ways most beginners never anticipate. If you’re balancing a full-time job, managing a household, or squeezing in childcare duties, one-size-fits-all training plans won’t serve you well. And trust me, trying to copy an elite runner’s schedule while juggling real-life responsibilities is a fast track to burnout, not a personal best.

After years of studying sports nutrition and working with hundreds of recreational runners, I’ve seen a clear pattern: those who succeed at crossing the finish line strong are not necessarily the most athletic—they’re the ones who plan realistically. They match their training to their energy, schedule, and life commitments.

If you’re dreaming about running your first (or next) marathon, don’t lace up until you explore these eight hard-earned lessons. They’re the pieces of advice I wish someone had shared with me before I logged thousands of training kilometres. Ready to go beyond the typical tips and get real about what it takes? Let’s go.

I Thought I Could Squeeze Marathon Training Around Life—Big Mistake

Signing up for a marathon feels exciting. The structured training schedule, the finish line fantasy, the miles ticking by—it’s easy to believe that simply following a generic plan will get you there. But when daily life kicks in—early meetings, school runs, family dinners—it becomes very clear: training needs to fit your life, not the other way around.

No Two Schedules—or Bodies—Are the Same

I downloaded a popular 16-week plan and thought I was set. The weekly structure looked neat and manageable—until I tried to follow it while juggling deadlines, family events, and recovery time. That’s when I learned that training isn’t just about the miles; it’s about everything around them. Your plan should reflect your real life, not an idealized version of it. If Tuesdays are packed with meetings, force-fitting a tempo run won’t work. Instead of skipping or swapping haphazardly, build flexibility into your schedule from the start.

Not all runners respond to training volume the same way, either. Some thrive on high mileage. Others get stronger with fewer miles and more cross-training. Research from the Journal of Strength and Conditioning Research shows that replacing one weekly run with a cycling or swimming session can maintain cardiovascular fitness while reducing injury risk (Balsalobre-Fernández et al., 2016). The key is tuning into your body’s cues, not blindly following a pre-set number of kilometers.

How to Actually Make Time—Not Excuses

Everyone’s busy. But marathon training demands more than just physical effort—it demands logistics. Here are a few smart, practical ways to make your training plan doable:

• Time-block your runs: Schedule them like meetings. Early mornings, lunch breaks, or post-dinner sessions—whatever time you protect, treat it as non-negotiable.
• Streamline your routine: Lay out gear the night before, prep meals in batches, or sync training runs with the kids’ sports practice. Get creative with overlaps.
• Use weekends wisely: Long runs are a staple, and weekends are ideal for them. Plan family outings around recovery times, not in the middle of your 20-miler.
• Communicate with your support circle: Let your partner, friends, or family know your training goals. When they understand the “why,” they’re more likely to help you protect the “when.”

Trying to train like a full-time athlete while living a full-time life just leads to burnout and frustration. Customize your plan by looking at your life calendar before your mileage calendar. That’s when your training starts to really work for your body, your work, and your family.

Lesson #3: New Shoes, New Blisters—A Painful Race Day Reality

They looked fast. Sleek. Lightweight. The kind of high-tech, carbon-plated running shoes that promised to shave seconds off my pace. So naturally, I laced them up on marathon morning, still fresh out of the box—big mistake.

By mile 10, I was already limping. What should’ve been steady progress had turned into a painful shuffle. Every step rubbed new blisters into my heels, and the distraction only grew with each kilometer. For the last 30K, I wasn’t running with my legs—I was running on grit alone. If you’ve ever tried to dig deep while your feet scream in agony, you’ll understand just how critical your shoe choice is.

The Right Shoe Begins with the Right Fit

Forget brand loyalty or flashy design. Specific foot structures demand specific support. Overpronators need more stability; neutral runners should look for balanced cushioning. Visiting a running specialty store for a proper gait analysis isn’t a luxury—it’s a necessity. Professionals will watch you run, assess your stride, and recommend shoes tailored to your biomechanics, weight, and training volume. This alone can mean the difference between finishing strong or not finishing at all.

Break Them In—Then Train in Them

Even the perfect shoe needs somewhere between 50 and 100 kilometers to loosen up and mold to your foot. The EVA foam in modern midsoles softens with use, and even the best inner lining can cause friction if your skin hasn’t adjusted. Putting on brand-new shoes for race day is like showing up to a job interview in a suit that’s never been worn. Unfamiliar. Stiff. Full of surprises—and not the good kind.

I always advise athletes to rotate two pairs of shoes during training—the primary pair and a slightly older backup. This gives your feet variety while preventing overuse in one set. Most marathon runners also choose to run their longest training runs (30K or more) in the shoes they’ll race in. If your body handles that load comfortably, you’re set up for a smoother marathon experience.

Your Running Shoe Is Not Just Gear—It’s a Strategic Tool

The repeated impact of 42.195 kilometers will send shockwaves through your feet, ankles, knees, hips, and back. A properly cushioned and supportive shoe acts like an extension of your body’s natural mechanics, absorbing force and guiding correct alignment. But when the shoe doesn’t suit your movement, your body will compensate—and that’s when injuries show up. It’s not uncommon for poorly fitted shoes to lead to plantar fasciitis, IT band issues, or even stress fractures during peak training weeks.

Think about this: A 2020 study published in the British Journal of Sports Medicine found that runners wearing shoes specifically matched to their foot strike and gait had a 52% lower injury rate compared to those who selected shoes without professional guidance. That doesn’t just add up to a better race. It means fewer missed training sessions, more confidence, and a stronger, healthier body on the big day.

So before you chase your marathon dreams in a brand-new pair of racing shoes, ask yourself—does this shoe know me as well as my training plan does?

Nutrition Isn’t Just About Carb-Loading the Night Before

When I started training for my first marathon, I assumed nutrition was all about those famous pre-race pasta dinners. A mountain of spaghetti the night before? Seemed like the golden ticket to race-day energy. I couldn’t have been more wrong.

Daily nutrition matters far more than one high-carb meal. It’s what your body absorbs and uses during months of training, not just in the 24 hours before the run, that determines endurance, recovery, and overall performance.

Think of Fuel as a Daily Investment in Your Training

Your training plan isn’t complete without a nutrition strategy that supports it day in and day out. Every time you eat, you’re either building muscle, replenishing glycogen, supporting joint health—or missing that opportunity altogether. Consistent, quality nutrients are what make your long runs stronger and your recovery quicker.

Focus on:

• Protein intake throughout the day to support muscle repair. Aim for at least 1.2–2.0 grams per kilogram of body weight, especially on heavy training days.
• Complex carbohydrates like quinoa, oats, sweet potatoes, and legumes to fuel your glycogen stores progressively—not just the evening before.
• Healthy fats for anti-inflammatory benefits and long-distance energy. Think avocado, extra virgin olive oil, nuts, and seeds.
• Micronutrients—especially iron, magnesium, and B vitamins—which are critical for energy production, red blood cell support, and muscle function.

Hydration and Fueling Strategies Should Be Tested

If you wait until race day to figure out what works for your body, you’re setting yourself up for disappointment—or worse, digestive trouble at mile 16. Use your long runs as a testing lab. Introduce electrolyte drinks, gels, chews, bananas, or even homemade energy bites into your routine.

One example: runners who consumed carbohydrate and electrolyte-rich drinks in measured intervals during training were better able to maintain performance and avoid dehydration, according to a 2015 study in the Journal of the International Society of Sports Nutrition.

Your body adapts to what it’s trained on. If you practice fueling every 30–45 minutes during long runs, you simulate race-day conditions and teach your GI tract to cooperate under strain.

Don’t Rely on the Aid Stations—Bring Your Own

The aid stations are helpful, but they’re not tailored to you. What works for one runner might cause cramping or nausea for another. Train with the exact gels or drinks you plan to take with you on race day. Consistency makes digestion more predictable, especially under the stress of race conditions.

Think about it: would you show up to an important client meeting with zero preparation, hoping the right words just “show up”? Of course not. Your nutrition during marathon training deserves the same level of planning and personalization.

Mental Strength: The Hidden Muscle You’ll Need to Finish a Marathon

You can train your legs to handle 42.195 kilometers. You can stride through long runs, nail your splits, and master your hydration strategy. But if the mind isn’t trained too, even the strongest body will falter. I found that out around kilometer 34—when my training plan had checked every physical box, but my mental game was hanging by a thread.

Marathon Running Is a Mind-Body Partnership

During marathon prep, it’s easy to focus solely on weekly mileage, tempo targets, and pace charts. But here’s the truth: physical stamina alone doesn’t carry you past the psychological wall. Studies confirm it. A 2016 Frontiers in Psychology article reported that mental skills like positive self-talk and emotional regulation significantly influence endurance performance, especially in events surpassing 90 minutes. That’s every marathon.

When motivation dips—after a tough training run, a strained muscle, or a week of juggling workouts, work pressures, and home responsibilities—mental tactics keep you moving forward. Here’s what worked for me, and what helps the runners I coach today:

• Chunk the course. Don’t think of running 42K. Think in segments: water station to water station, neighborhood to neighborhood. It chips away at fear and builds momentum.
• Create a mantra. Not just any phrase—something personal. Something that connects with why you started. Mine was, “You’ve done hard things before. This is just today’s version.”
• Use visualization. Instead of worrying about ‘the wall,’ I’d replay runs that went well. I’d picture myself making it to the finish under blue skies and cheers—it rewired my stress response.

Fuel Up on Emotional Energy

You’re not meant to carry the marathon journey alone. In fact, research has shown that support networks play a measurable role in athletic performance. A study published in the Journal of Applied Sport Psychology found that perceived social support directly correlated with increased mental resilience in endurance athletes.

So I did something I rarely did before: I asked for help. Every long run, my partner placed a cold drink in the fridge for when I got back. My friends texted on Sunday mornings to ask how the run went. My kids made “Go Mama!” posters. They weren’t holding my stopwatch, but they were holding me up when the mileage got heavy.

Train Your Head Like You Train Your Legs

Before your next run, don’t just check the weather and your gear. Ask yourself: What mindset am I bringing to today’s session? How will I respond when it hurts? Who can I lean on this week? Building mental strength isn’t fluff—it’s a strategic advantage. And in those final, grueling miles, it just might be what gets you across the line smiling.

I Thought I Could Train Alone—Big Mistake

Starting my marathon journey, I figured I could handle the whole thing solo. Just me, my playlist, and the open road. No distractions, no coordinating schedules, no depending on anyone else. It felt empowering at first—but that approach quickly revealed its flaws.

Without a training group or network, motivation dipped fast. When cold weather crept in or I had a rough day at work, skipping long runs became way too easy. More importantly, I didn’t have people to learn from—runners who’d already made the mistakes I was just beginning to face.

Why Sharing Your Training Journey Makes a Difference

• Built-in accountability: Joining a running club or even a virtual training community adds consistency to your workout schedule. Knowing that friends are expecting you to show up for Sunday’s 15-miler will get you out the door, even when you’d rather hit snooze.
• Knowledge transfer: Seasoned runners are an incredible resource. Wondering how to fuel during long runs, what gear is worth investing in, or how to adjust your pacing strategy? Someone in the group has valuable, lived experience—and they’re usually more than happy to share.
• Push factor: Running with others almost always leads to faster paces and more sustained efforts. There’s real science behind it too. A 2017 study published in the Journal of Sports Sciences confirmed that runners working out in groups improve pace and endurance compared to those training solo. Friends give you that extra push you won’t always find on your own.

Your Support System Starts at Home

Training solo didn’t just mean running alone—I also failed to loop in my family. When your household doesn’t know your training schedule, conflicts become inevitable. Late nights before early runs, missed meals, and forgotten obligations make the process far more stressful than it needs to be.

Once I started communicating better—scheduling long runs in a shared calendar, building weekend plans around recovery, asking for help when I needed it—everything shifted. My family became my biggest cheerleaders, not just at the finish line, but throughout the months of preparation.

So before you lace up your shoes and set out on your own, ask yourself: Who’s in your corner? Who’s pacing with you, cheering you on, and keeping you accountable? Marathon training isn’t just about discipline—it’s about connection.

Logistics Matter More Than You Think: Start Smart or Start Stressed

I wish someone had told me that getting to the starting line calm and composed isn’t automatic—it’s engineered. After months of focused training, strict meal planning, and mental prep, the last thing you want is to start your marathon frazzled because of a logistical oversight.

Here’s what I didn’t account for: transportation snafus, overcrowded bathroom lines, and a confusing gear check process. All three hit me like an unexpected side stitch before I even crossed the timing mat. My nerves were frayed, my heart was racing for the wrong reasons, and I burned through mental energy I needed to save for mile 20.

Plan How (and When) You’ll Arrive

City marathons often shut down roads early. Combine that with limited parking availability and thousands of other runners trying to access the same area, and you’re looking at a high-risk situation for delays. Do what seasoned runners do: plan to arrive at least 90 minutes before your start time. Scope out public transportation options or pre-purchase parking. Some races even offer shuttle buses—check the race website and build your timeline backwards from there.

Bathroom Strategies Aren’t Overkill—They’re Essential

Porta-potties will be around, yes—but expect long queues, especially within 45 minutes of the start. Here’s a tip that can save your nerves: identify alternate bathroom spots nearby (like hotels, cafés, or gas stations that open early). Use them before entering the start area for a final quick stop. That way, you’re not doing the pre-race pee dance behind 30 other people. Because being anxious about bodily functions is not how any runner wants to begin a marathon.

Get Familiar with Gear Check and Throwaway Layers

The gear check area is often crowded and chaotic, particularly if you haven’t walked it before. Walk it. Literally. The day before, during packet pickup if possible. Know where your specific gear check truck or tent will be. Pack items in the race-provided bag and slap on the label—you don’t want to fumble with it at 6:30 a.m. while everyone around you looks race-ready and calm.

One more pro move: bring throwaway clothes. Early morning start times can be bitterly cold, regardless of season. Thick socks turned into makeshift mittens, an old hoodie, or a bathrobe—yes, really—will keep you warm in the corrals. Discard them at the last minute and conserve your energy for the miles ahead.

Coordinate With Family and Friends Ahead of Time

Family and friends want to support you—but without a clear plan, their support can feel more like confusion. Tell them exactly where and when to meet you. Pick precise landmarks, not just “somewhere near mile 13.” Text access may be spotty due to crowds, so sync up expectations in advance. Knowing you’ll see familiar faces along the route, or right at the finish, will give you something powerful to look forward to when the going gets tough.

Pack a Pre-Race Checklist—Even for the Obvious Stuff

• Race bib (along with safety pins or bib belt)
• Fuel (gels, chews, or whatever you trained with)
• Hydration strategy if not relying on aid stations
• Sunscreen or anti-chafing balm
• Phone, ID, and cash just in case
• Change of clothes and recovery snacks in gear check bag

Check it the night before. Then again before leaving the house. It’s not unnecessary repetition—it’s stress insurance.

When you plan race day logistics with the same care as your long runs and tempo workouts, your body and mind get the message: you’re ready. A calm start sets the tone for strong miles. Skip the stress—run smarter, not just harder.

Your First Marathon Will Change You—Let It

Every mile, misstep, and moment of doubt taught me something. Training for my first marathon wasn’t just about pushing past physical limits—it reshaped how I approached discipline, resilience, and recovery. I didn’t always get it right. I trained too hard some weeks, underestimated how much mental grit I’d need, and forgot that rest is a form of progress, not its opposite.

But through the uneven long runs, the carb-loaded meals, and the ice baths that followed, one truth became clear: the marathon isn’t just 42.2 kilometers—it’s everything leading up to it. And when race day arrives, your job isn’t to run a perfect race. It’s to show up as the person who trained for months with intention and heart. That’s enough.

So if you’re standing where I once did—shoes laced tight, spreadsheet training plan in hand, nerves doing cartwheels—here’s the advice I wish someone had given me: be kind to yourself and trust your training. You won’t control every variable, but how you respond will define your experience more than your finish time.

Are you training for your first marathon? Battling doubts or celebrating recent wins? Drop your story in the comments—I’d love to hear how your journey is going. And if you have a question about recovery, gear, or fueling, don’t hesitate to ask. We’re in this together.