How to Run Your First Marathon (Even if You’re a Complete Beginner!), by Ben Parkes on YouTube. 10 min 53 s.
- Video length
- 10 min 53 s
- Time to do it
- 16 to 20 weeks
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Start with a base of easy running three times a week for a month or two. Aim to be comfortable running 5 km before a marathon plan begins.
Pick a beginner marathon plan that lasts 16 to 20 weeks and has three or four runs a week. Put the long run in your calendar first.
Try shoes on late in the day and leave a thumb's width at the toe. Go half a size up, because feet swell on long runs.
Wear technical fabrics, not cotton, and test every top, short and sock on a long run. Nothing new on race day.
Practise fuelling on runs over 90 minutes. Take 30 to 60 g of carbs an hour as gels, chews or drinks, and sip water regularly.
Choose a race with a flat course and a date that gives you the full plan length. Check entry, travel and start time before you commit.
Avoid the classic mistakes: adding distance too fast, skipping easy days and running every session hard. Keep easy runs truly easy.
Taper for the last two to three weeks, cutting distance while keeping a little intensity. Trust the training and sleep well before race day.
Tips and common mistakes
Increase weekly distance by no more than about 10 percent, and take a lighter week every fourth week.
If you run in the dark, wear something reflective and carry a light so drivers can see you.
See a sports physio if a niggle lasts more than a week instead of running through it.
Test your race breakfast and gel timing on long runs so nothing is new on the day.
Questions
How long does it take to train for a marathon?
Most beginner plans run 16 to 20 weeks. Start one only when you can already run 5 km comfortably a few times a week.
Do I need expensive running shoes?
No. A comfortable pair fitted to your foot matters more than price. Replace them roughly every 500 to 800 km.
What if I miss a long run?
Skip it rather than cramming it in. One missed run will not ruin a 16-week plan, but a sudden jump in distance can cause injury.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
