9 Important Marathon Training Tips for New Runners

Running a marathon is a major athletic feat, whether you're a beginner or a seasoned runner. It requires a lot of training, patience, and mental and physical strength—and a game plan.

If you're prepping for your first marathon, you're probably wondering how to fuel before the race and how to build mileage slowly and safely, and looking for tips on recovery.

(Related: Runner Problems: How to Stop Chafing, Blisters and Other Common Issues)

Below, sift through this guide of expert-approved tips for marathon training to help you get to the starting line and enjoy your first marathon.

What's that popular saying? "Failing to prepare is preparing to fail". It seems a little harsh, but there's truth to it, especially regarding a physical feat such as marathon training.

But, failing is subjective. The importance here is setting yourself up for as much success as possible, which can be loosely defined as staying injury free (or taking care of your body through the training cycle), feeling confident in your abilities, fuelling your body properly to support the first two points, and having fun throughout your training and on race day.

If you have the time, Joe DiNoto, founder of Orchard Street Runners, recommended reading "Hansons: Marathon Method", because it "walks a beginner through training for a marathon". More importantly, he said he considers the book a great point of reference for a beginner to gain the knowledge needed to understand the physiology, nutrition and recovery involved with marathon training.

Raj Hathiramani, RRCA and USA Track & Field Level 1-certified running coach, said the optimal marathon training plan is one that takes into account your running background, current fitness level, injuries and conditions, life factors such as how stressful your career may or may not be, and your marathon goals.

"On a weekly basis, a beginner's plan would include a combination of running workouts—easy runs, a long run and an interval or tempo run, as well as regular strength training and optimal cross-training", Hathiramani said. When it comes to mileage, you should build gradually, increasing your mileage by no more than 10 to 15 percent per week, he said. You should also avoid back-to-back high-effort workouts to prevent overtraining and injury.

Before you throw on your tried-and-tested running shoes and go for a long run, it's important to assess the state of your body in the present moment.

The first thing Noah Abrahams, DPT, does with any athlete is talk to them about their performance goals. From there, he helps people understand how they can expect their bodies to feel (like pain and soreness) as they start training. Then he'll put the client through a multi-plane strength assessment to see how they move, and check their ankle, core and hip strength. All are integral to running efficiently. This assessment entails having someone perform movements such as a lateral lunge, squat, side plank and the knee-to-wall test. It helps an expert see how someone moves and find areas that could be improved upon via mobility and strength exercises.

He also discusses hydration and nutrition and the importance of strength training and recovery—specifically sleep—with athletes, in addition to recovery methods such as dry needling and deep-tissue work such as massages. "If I ask early on, then they can set themselves up to achieve whatever goal they actually have", he said.

If feasible, consider connecting with a physiotherapist early on in your training plan for preventative purposes, and then make those visits and/or do the prescribed movements consistently.

You can find marathon training plans online, but it may be more beneficial to consult with an experienced coach who can customise a plan that's specific to your athletic background, needs and abilities. And while affording a coach is a privilege, there are numerous running groups and coaches who provide community and coaching for free.

Abrahams champions finding a coach because a coach can help you progress or taper your training depending on how you respond to the training plan, something a generic online guide may not provide.

DiNoto said that training with a group exposes you to knowledge that you wouldn't be able to obtain otherwise. Running alongside people from various backgrounds and abilities allows you to pick up a lot of insight and tips about training, and running with a group can help you with your running goals. That said, it's important to bear in mind that something that works for your running buddy might not be the right fit for you—that's where having a coach can be incredibly useful.

Building a robust running base is critical for injury prevention.

"You have to have a really strong base of a lot of slow miles under your belt, just so that the body can support your frame vertically as you go through the four-plus hours that you'll probably take running your first marathon", DiNoto said.

Make sure that your mileage climb is slow so that you don't injure yourself, and know that it's OK to do a walk-run combo as you build your base. As you're going through this process, DiNoto said to make sure that you're paying attention to your recovery practices to reduce your risk of injury and to ensure that you can make it to the starting line in the best shape possible.

Once you've got a solid base, consider adding variations, such as running hills and