I’m training for my first marathon. Here’s what an expert says I need to get right
When I was asked to take part in my first marathon, I was caught between excitement and fear: ‘Oh God, do I really want to run just over 42 kilometres?’ Truthfully, no, I don’t. But who am I to refuse the opportunity of a lifetime?
I’m more of a CrossFitter than a long-distance runner, and though I’m partial to some cruisy Sunday kms, I’m typically lumbering behind my more nimble friends, plagued by some weightlifting ailment (hello, dodgy hips).
Locking in for my first ever marathon! Siena Hocking
I considered the next few months of my life – birthdays, parties, a Hyrox, weekends away, a Euro trip – and thought, ‘Will I actually be able to squeeze all the necessary training into a jam-packed itinerary?’
But I am not one to be deterred by such minor details, so I said yes. And after a momentary panic, I sought some expert, beginner-friendly training advice from Co-Founder of Femmi and Nike Pacific Head Run Coach, Lydia O’Donnell, that I (and anyone!) could use to make it through the next 16 weeks.
Find your plan and stick to it
A standard marathon training block lasts between 12 and 20 weeks, with 16 weeks being the most popular timeframe. I had the time to fit in a 16-week plan, which felt optimal for prepping my mind, body, and soul ahead of the big day.
Committing to a plan is a sure way to maintain accountability and organisation. Much like a workout routine or a personal trainer, a plan (like Runna, Femmi or Nike Run Club) offers expert advice and gives training a structure so you don’t have to waste time and energy doing any guesswork.
O’Donnell says a marathoner needs to build up weekly mileage safely and sustainably over the course of the 16 weeks. This means breaking it down into three specific phases: building my base, focusing on marathon-based speed work, and finally, the taper phase.
So, how is this structured? Weeks one to six are about logging miles, sustainable progression, and a small amount of intensity. Weeks seven to 13 include speed work at marathon pace or faster, helping familiarise your body with the pace. The final two weeks are about reducing your mileage, so your body can feel fresh and rested come race day.
Lydia O'Donnell is an elite marathon runner and Nike coach, passionate about empowering women through movement. Instagram / @lydiaodo
Don’t underestimate the importance of going slow
The term ‘Zone 2 training’ might feel a little bit social-media-faddy, spurned on by eager fitness influencers with annoyingly good abs and a slightly culty vibe about them.
O’Donnell clarifies the term is just a fancy way of saying ‘easy running’, and is a key part of marathon training.
Easy Zone 2 runs allow the body time to recover after a hard run, preparing you for the next session. Plus, rest is as important as training; running fast every session is an unsustainable and sure way of becoming burnt out or injured.
Juggling training and life
Though balanced in my approach to fitness, work, and socialising, I was a little unsure about how to perform the looming juggling act of all three.
O’Donnell stresses the importance of making a running plan work for you, and not the other way around.
“Setting yourself up for success means knowing what you’re willing to sacrifice and what you aren’t,” she says.
If things have to be moved around, that’s fine – it’s about being organised enough that training doesn’t get in the way of my social calendar, and vice versa. But we’ll see how that goes when I’m in Ibiza in July…
Already weary of missing a run down the line, she suggests that should this be the case, the most important runs to prioritise are speed and long runs as that’s where progress lies.
Consider your cycle
Only 6 per cent of sports science research studies have been conducted exclusively on women, so the understanding between training and the female body is lacking.
This means training plans are often built for a man’s 24-hour cycle, as opposed to a woman’s 28-day cycle.
O’Donnell says not considering a woman’s constant fluctuations of hormones, cycle or performance unpredictability often results in female athletes losing confidence in their ability.
She recommends adapting the intensity of your sessions based on your cycle – whether that be increased energy during the follicular phase or lack of sleep throughout the luteal phase, try and take note of experienced symptoms.
But what does that look like in practice?
During the follicular phase, focus on high-intensity, short intervals, and test your heart rate, whereas during the luteal phase, due to the rise and fall in progesterone levels interrupting your sleep, you may not be recovering as well. Therefore, reduce intensity and focus more on marathon-based work, like a longer tempo session, O’Donnell suggests.
In saying that, there’s no need to complicate things; just try to tune into your body and its needs.
Don’t skip strength training
I’m incredibly nervous about getting injured during my training; my body is in a precarious enough state as it is (did I mention those crunchy hips?).
The most common issues are bone-stress injuries, tendinopathies, shin splints and knee pain, but all are preventable through load management, nutrition, strength training and recovery methods, O’Donnell reassures me.
The coach recommends following a running plan written by an expert coach that focuses on a gradual increase in training over time, as well as strength training. Just because you’re a runner now doesn’t mean you can skip the gym.
Her suggestion is two sessions a week, focusing on squats, deadlifts, calf raises, lunges and any single leg work as these will work the key running muscle groups (calves, quads, glutes, hamstrings and core).
As much as I love an infra-red sauna and fancy massage guns, when it comes to recovery, there are plenty of cheap, accessible options out there, too.
First, sleep is free. I’m told to aim for at least eight hours a night and to not feel guilty about a nap if need be (hopefully my editor won’t mind…)
Stretching is also free, though you can use guided app sessions from the likes of Nike Run Club, Pliability, and more. Just 15 minutes a day to keep body and mind healthy.
Lastly, investing in a good protein powder is recommended as protein is the building block for muscle repair, recovery, and hormone health.
Keep fuelled
Combining training and social plans makes for easier marathon training. Siena Hocking
Keeping the body fuelled and energised is essential to making it through weeks of gruelling training. O’Donnell’s top tips are to eat fast-digesting carbs before every run (think bananas, rice cakes, white bread) and eat protein within 45 minutes of finishing a run, as well as a substantial meal that includes protein, carbs and fats, such as eggs on toast with half an avocado.
The risk of burning out is real when it comes to marathons. O’Donnell warns that if I start experiencing disrupted sleep, feeling exhausted on easy runs, feeling irritable or noticing changes in my menstrual cycle, I should reduce my training or increase my food intake.
“The key is to be paying attention to your body at all times,” she says.
Find your mantra
I’m acutely aware of the inevitability of rough patches during training. No doubt I’ll have a full-on meltdown during the dreaded 32km-er.
But O’Donnell says this first-time innocence and naivety is actually a benefit, and suggests leaning in to it.
All I can do is get to the start line feeling as confident as possible and celebrate the journey that got me there. After all, it is a privilege to move our bodies – we’re capable of hard things.
