I Trained For My First Marathon By Myself—Here’s What I Learned
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Twelve months prior to my first marathon, I could not run a mile.
“Athlete” was a term that really had no relevance to my history, and fitness had been a vaguely-present (but little-understood) concept and part of my life. I had always been an avid hiker and was interested in all outdoor recreation, but had never undertaken such a concrete fitness goal and extensive physical challenge that involved any length of training.
I bring this up because, truly, if I can run a marathon—anyone can. Anyone who says “I could never take that on” or “I’m not a runner” … It simply isn’t true. I could not run a mile in January 2021 and by December 2021 I was cruising nonstop for nearly five hours on foot.
This article’s perspective on a first-time marathon comes from someone who had never run a race before, not even an amiable family Turkey Trot, never identified as athletic or as a runner, and researched her way into being a marathoner. I learned so much, and this article is written for those who don't have a strong running background but are looking for assurance that it’s possible to run a marathon despite that.
This is my experience as a first-time, self-trained marathoner, and honestly, it did change my life.
Why Run a Marathon?
There are so many reasons to run a marathon, and each reason is as good as the next.
Like many do, I had started running as a way to lose weight, but over the months, running came to mean so much more to me and my incentive transformed. This first marathon was about regaining my physical and mental health, undertaking a great and new challenge, and rewriting my own pre-existing limitations of myself.
I had an entire page of Why’s written down—a list of reasons and goals that I regularly returned to in discouraged training moments to re-fuel my drive. Training for 26.2 miles is a marathon-sized challenge, but the return on investment is enormous.
So why did I?
I sought a defined, concrete fitness goal to work towards in order to push my limits, increase my fitness level, and focus on strength and performance. I wanted a purpose to support my running. A marathon was my way to get excited about working out for the right reasons and fall in love with staying active in daily life.
I was seeking to build a healthier relationship with food and deeper knowledge of nutrition. I was coming out of an era of life where unhealthy thought patterns of dieting and misinformation had gotten the better of my mental well-being, and I wanted to grow in accountability for long-term mental and physical wellness. An extensive training plan for a marathon appealed to me as it was a long-term goal that goes hand-in-hand with good nutrition and strong habits.
The qualities needed to endure a marathon training plan and the actual marathon itself were those that I wanted to grow in: self-discipline, determination, patience, and perseverance. The mental stamina of undertaking a marathon is equally taxing and necessary as is the physical aspect of running that distance.
I wanted to challenge preconceived notions of my own limits and abilities and explore a potential I had not yet put effort into.
““I was seeking to build a healthier relationship with food and deeper knowledge of nutrition. I was coming out of an era of life where unhealthy thought patterns of dieting and misinformation had gotten the better of my mental well-being, and I wanted to grow in accountability for long-term mental and physical wellness.””
Wasatch Trail Series at Alta, Utah
My Marathon Journey
I picked up running in January 2021 when I moved to Honolulu and casually built a base mileage for six months with no goal in mind other than losing weight, being outside, and blowing off accrued steam and bad vibes. I leisurely built a weekly base of 20-ish miles until four months before my marathon. It was at that point that I became serious about committing to the distance and building a training plan.
The decision to commit was huge—I was not going to half-ass this. When you take on a marathon for the first time, you are either in or out, and you have to make this decision and commitment far ahead of time, so as to give yourself enough time and grace to build sufficient mileage.
In August, I sat down and jumped into the storm.
I began researching what running a marathon actually entails in real time, in daily habits and structure, and how to make this goal a reality. I followed running blogs, took notes, wrote my list of Why’s, read nutrition books, listened to running podcasts on my runs, and re-oriented my diet around fueling adequately for my runs,
Training for the marathon threw new zest into my life; all of a sudden a whole new world of learning and growing was opened. In my free time, I found myself researching any and all connections to running that I could get my hands on:
How could I improve my running form?
How do I fuel pre- and post-run?
What is a tempo run, and should I implement that in my training?
What energy bars are best?
How do I replace electrolytes?
How much sweat was I losing per hour, and how much hydration should I be replacing?
You could say I was a little excited.
How I Prepared For My First Marathon
I committed to a training plan.
I committed to a specific running plan that detailed my runs for every day and every week for the next four months, aiming for a mid-December marathon. I created my training plan through an amazing, free app called Running with Hal that I would recommend to any and all who will listen. An app that was created by a professional marathoner, Running with Hal creates a variety of training plans that are personalized and takes the information you enter into account. 10/10 recommendation.
I ran five days a week, had a designated cross-training day, and a designated rest day (the day after my long run). There was one long run every week (normally a Saturday or Sunday), and I did my best to incorporate one speed run during the week.
I aimed to increase my weekly mileage and long run by 15% each week, but cut back on my long run every third week in order to prevent injury and overuse. I found that I loved having that “break” every few weeks, both mentally and physically. My longest training run was 20 miles a few weeks before the marathon, then I tapered.
I researched.
Knowledge is power. The educational opportunity and learning curve is huge and super fascinating. Learning the many ways to optimize training was one of my favorite parts of the process and I took advantage of the many resources available to first-time (and returning) marathoners. I got really into listening to running podcasts on my long runs, which were highly educational and entertaining. My favorite was Marathon Training Academy. This way, I was learning as I was training, engaging my mind while running countless miles, and feeding my curiosity and motivation for training. Plus, it gave me a sense of community.
I set a goal time.
About three months before my marathon, I had gathered enough data about my running times to know what goal pace and marathon time I was working towards. Those specific numbers helped me nail down times and goals for each of my long runs and more. (Learn more about how to set your pace with an online calculator.)
I did read one piece of good advice: Your goal for your first marathon should be to finish. That is a great piece of advice, honestly. You can set a goal time (or not), but you should know that finishing at all is a win if running has not been in your life very long or consistently. You can save that goal time or pace for your second marathon.
I figured out how to fuel before, during, and after my runs.
To do this, I prioritized whole foods and healthy nutrition in my training plan. I discovered that proper nutritional intake was key to a successful and energized running routine, and the world of nutrition expanded. I found a new love for cooking and baking at home, a new appreciation and appetite for healthy foods I had previously disliked before, and learning why good, wholesome food makes me feel better, work better, and run better.
I fell in love with homemade sweet potato fries, I bought out my local grocer’s supply of bananas on a daily basis, and post-run smoothies were the song of sirens. I also read more nutrition books than I ever thought I would in my lifetime, and this information was a source of education, training optimization, and mental transformation surrounding food.
I also figured out how to incorporate mid-run fueling (which will look different for every runner). I love CLIF BLOKS, and found they agree with my stomach while on the run. Everyone has their own favorites and preferences, and it is great to experiment with new fueling options during your training!
I figured out how to hydrate before, during, and after my runs.
Hydration became my daily motto and the lingering separation anxiety I still experience when I can’t find my water bottle can be blamed on marathon training. I discovered I sweat a lot during my runs and easily became dehydrated, partially due to the warm climate and hot sun in Hawaii, so I planned my running route around multiple public drinking fountains. At the time, I had an aversion to carrying my own water, but doing so has many benefits; cramping and fatigue is very real on long runs if you do not hydrate properly!
Tip: One way to calculate how much water you should be drinking on your runs is to weigh yourself directly before and directly after one hour of steady running, and that difference in body weight is the amount of fluid you have lost through sweat. For every pound lost (16 ounces), you should aim to replace 80-100% (13-16 ounces).
I collected the necessary gear.
Another thing I love about running is the lack of necessary gear; really all you need is a great pair of shoes. This makes running so accessible for beginners—as opposed to skiing or mountain biking—which are very expensive hobbies to pick up. So, I invested in good shoes. I have been running with Puma Women's Softride Sophia for over a year now and keep getting these same shoes in different colors because I love them.
Other helpful running gear can include:
A running belt or arm band for your phone, keys, gels, and more.
Hydration pack or handheld water bottle.
Moisture-wicking, no-chafing clothing options.
I prioritized sleep.
Sleep had never taken on such importance in my life, and I have never been so well rested before—or since—this time of my marathon training. I did it by the book, too—getting eight or nine hours of solid sleep a night, which can be difficult for some busy schedules. But it made such a difference, and I still miss getting that much sleep.
I reframed and retrained my mindset.
I reframed and retrained my mindset for long-term health, both physical and psychological. I reminded myself why I was putting in this effort day after day, and reviewed my list of goals and intentions. It was tough, tiring, and time-consuming to commit to marathon training week in and out for four months, so knowing why I was committed to this challenge was crucial to being able to enjoy it, push through the obstacles, and have a successful experience.
The Night Before the Marathon
I set out everything from socks to clothes to breakfast to energy gels to sunglasses, so that there would be no rush, no stress, and no confusion the morning of. The morning of, I wanted smooth sailing.
For dinner, I had a poke bowl with salmon, rice, and veggies, a tried-and-true favorite of mine that I knew would have me fueled with adequate nutrients for the next day’s race.
I slept fitfully the night before, woke up at 2:30 am to eat a light breakfast as I had researched was helpful and as I had found worked for me in my “practice” marathon two weeks before when I did my longest training run of 20 miles.
And before I knew it, it was game-time.
The Race Day Experience
4:30 am found me awake and jittery, going through all the motions of getting ready but a little stunned that the marathon moment was finally here.
5:30 am I took the first step of the 26.2 miles, with the sun nowhere to be seen.
Mile 2 found me with one soaked shoe and me cursing the previous night’s rainfall.
Mile 3.5 found me on my face in someone’s driveway, having tripped in the dark over uneven pavement, looking at a knee and elbow that was definitely streaming dark red blood and wondering for a split second if my marathon had suddenly just ended. But nope! Blood flowed and dried grossly down my leg and arm for the next four hours, making me quite a spectacle for any onlookers and lending me more grit.
Mile 5 found me with dead AirPods and irritated with myself that I hadn’t tested out the new purchase before race day. Rookie mistake. My amazing roommate was lovely enough to drop off another pair.
Miles 7 through 18, I cruised on a runner’s high listening to terrible old-time bangers, having a fantastic time.
Mile 19 had me thinking of the entire marathon journey. I had wanted to do this very intentionally and consciously, and I pondered over the successes and challenges of the last four months as I pounded the pavement.
Mile 20: The real marathon started.
At Mile 21, my friends found me—and thank God—because that brief period of deep life reflection was knocked violently aside by increasingly aggressive thoughts of Ow! Ow! Ow! My internal motivation was flagging, so the external enthusiasm and support from friends renewed my strength and spirits.
Mile 22: I was sitting on my heels for twenty seconds, planning out which day in the coming week I should go to a hospital for knee transplants. I started to dig deep and grit my teeth.
Mile 23: I was fiercely exhausted (but fiercely determined) to make these last three miles a moment in my life that I could look back on and draw strength from. I was dog-tired; everything in my body hurt; I had been running four and half hours; but I was determined not to let my pace falter or slow. This was the moment to draw future stamina from, to push through the pain, and to tap into a deeper store of strength that had not yet been called upon in any of my prior training—these last few miles were what I had actually been training for.
Mile 24: I realized I would need new feet as well as knees once this marathon was over.
Mile 25: Past the point of pain and discomfort, I entered a new phase of belligerent disbelief—I was consciously thinking to myself, “Wait...This is over? Everything I have worked for?” And I was nearly bummed out. I felt like I could have gone farther.
Mile 26.2: I was stunned, briefly considered crying, but didn’t have enough energy or bodily fluid to do so, and a bottle of champagne was slapped into one of my hands.
The Day After My Race
My week post-marathon I fell pretty sick, but I blame my own negligence on proper recovery tactics. I didn’t hydrate or refuel as I knew I should have with the healthiest options (a classic first-timers mistake that I shan’t be making again).
I was sore, tired, and took the week off running, but also had active rest days, stretched, did yoga, took walks, and took time to reflect on what this achievement meant in the grander schemes of things.
Speedgoat 28k hosted by UTMB at Snowbird, Utah
Advice from a First-Time Marathoner to Another
Make your list of Why’s. Write down your list of reasons and motivation, and review them often in moments of doubt and discouragement.
Have some motivational quotes. Cheesy, but I don’t care. I would literally repeat some mantras to myself throughout my hardest and longest runs.
Don't let marathon training take over your entire life (but also go in with the expectation that training will be a big part of your life and time for the next few months). It has to be kept a priority if you want to have a successful marathon experience!
Stay committed to discipline, as motivation will waver. You’re going to have to get your butt out of the door and into your shoes whether or not you “feel” like it.
Have rest days. You are pushing yourself, but be aware of pushing yourself too much. Remind yourself that this is a marathon, not a sprint—your efforts need to be sustained for months.
More is not better. If you go 110% to be the bad-ass who doesn’t need rest days or needs to runs three extra miles every day, you are not doing yourself—or your training—a favor. What you are doing is opening up the possibility for a swift, injury-filled end to your training.
Build your knowledge along with your mileage. This is a huge opportunity for education and learning, and knowledge and understanding of form, fuel, hydration, training split tactics, and more, will aid your physical efforts enormously.
Find a love for healthy, good food. View training as an opportunity to fuel your body positively and constructively. Playing around with nutrition and seeing the improved results if you fuel your runs with the whole foods that you love becomes a huge positive in life!
Don’t do, eat, wear, or drink anything weird or un-practiced on the day of the marathon. All kinks should be worked out by that point, and marathon day is not the day you experiment with anything new!
Find what works for YOU. Everyone has different training splits, routines, and methods. Do not subscribe to one influencer or blogger or marathoner's way of doing things. Find the ways that will allow you to enjoy and look forward to your runs—make it easy for yourself! That is why researching from a variety of resources proved valuable to me. Everyone’s marathon journey will be different, and that is what makes it exciting!
““Everyone has different training splits, routines, and methods. Do not subscribe to one influencer or blogger or marathoner’s way of doing things. Find the ways that will allow you to enjoy and look forward to your runs—make it easy for yourself!””
My Most Valuable Lessons and Takeaways from my First-Time Marathon
Speedgoat 28k hosted by UTMB at Snowbird, Utah
“This is no finish line”
This is a quote from Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear. That quote stayed with me throughout my training because, while technically I did have a finish line in sight and mind, I was not training for solely that. I was training for the rest of my life; I was trying to build a strong and healthy lifestyle that could sustain me forever.
There is no finish line for health, no finish line for happiness, no finish line for staying active, no finish line for strong habits. All of these are a daily practice. My great-aunt’s Hallmark bathroom poster of “Happiness is a journey, not a destination” hit home during my marathon training.
Long-term goals, such as a marathon, build a type of discipline, internal strength, and self-trust that can’t be built any other way than through hard work and dedication. Even when I finished my race, I knew my health and fitness journey and education was not over. There is simply no finish line; there is always more to learn, to improve, to grow, to change, and the journey will not be linear. There will be failures, bad days, rest days, and the best way to go through living is with the mindset that I am working towards the good; I am a continuous work-in-progress; and it is how I get there, not when, that really matters.
I found new interest in (and love for) other sports and physical fitness
One form of fitness blew up my passion for others! Seeking out ways to cross-train, I uncovered a new (and continued) love for yoga, surfing, boxing, and hiking. Other people find swimming, biking, rowing, and more up their alley.
But, it was the effort of pushing myself in one area that opened up my interest in others! I still box and do yoga weekly, always hike, and lift weights. I am super grateful for the opportunities that I am now aware of. In 2022, my love for running morphed into trail running, and I have run four trail races this year, because I just can’t get enough right now. I have met the coolest people in the running community, and this has become one of my favorite parts.
Alta Cirque Series at Snowbird, Utah
I fell back in love with hard work.
I loved training, I loved the grueling process, I loved the education and understanding I was gaining, and I became comfortable being uncomfortable. My running time became my me-time, pushing into uncharted territory with every new mile. I regained my mind, honestly, through this journey of discipline and health and challenge. The mindset of being a work-in-progress and of implementing rigorous self-discipline trickled into other aspects of my life. During marathon training, I had a stable daily schedule, my work performance improved, and productivity had never been higher.
““I regained my mind, honestly, through this journey of discipline and health and challenge. The mindset of being a work-in-progress and of implementing rigorous self-discipline trickled into other aspects of my life.””
I learned the huge importance of the mind and body connection.
I had never believed strongly in the interdependency between mental, emotional, and physical health until marathon training. But I saw for myself that they fluctuate together, and all are crucial to your well-being. As soon as I started paying particular attention to self-care and making healthy choices, there was a black and white impact. My mental and emotional health improved by leaps and bounds along with every mile and every run.
Running a marathon was extremely empowering and emboldening
Running increased self-trust, and opened my eyes to a world of possibilities that I had unreasonably cut myself off from. I had never expected to run a marathon. That was completely off my radar and had seemed “impossible.” As I took this journey on, I was driven by a new courage and confidence: What else could I do and accomplish? In what other ways had I been holding myself back and limiting my own potential? This first marathon fueled my self-certainty that I can do and achieve so much more; I am the only one limiting myself, so if I remove those self-imposed walls and ceilings, who knows what I’ll be doing next?
Even I don’t know, and that is the most exciting thing in the world. This was the most validating and extraordinary part of running a marathon for the first time. And like I said—if I can do it, so can you.
Favorite resources that got me through Training:
Food Guide for Marathoners: Tips for Everyday Champions by Nancy Clark
Sports Nutrition Guidebook by Nancy Clarke
Deep Nutrition: Why Your Genes Need Traditional Food by Cate Shanahan
Essential Sports Nutrition by Marni Sumbal
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