Marathon Training For Beginners

If you’ve decided to run your first marathon, you’re in for a whole new world of dedication, sacrifices and self-discovery. Whether it’s a bucket list goal, a challenge, or just something that caught your interest, you’re not alone. Record numbers of new runners are signing up for marathons every year, with tens of thousands of newbies (just like you) among them.

If you’re new to running, remember that your main goal should be to just finishing the race, nothing more, nothing less. Don’t concern yourself with pace and PBs, your focus should be towards building up endurance gradually, and that’s what a well thought out training plan will help you do.

Finding The Right Training Gear

Before you take your first slow strides along the footpath, it’s important to have the right gear to ensure that you lower your risk of injury, discomfort, and to just make sure you have a better time on your new journey. Road running shoes like the HOKA Clifton and HOKA Bondi are made to pound the pavements with responsive foam and lightweight cushioning. You’ll also need to consider your training apparel. Grab yourself some lightweight running shorts and running socks to take care of everything below the waist. When it comes to up top it can be a little harder to decide on what to wear.

When it’s chilly in the winter make sure you layer up with a short sleeve running shirt and long-sleeve training top. You can always remove the long-sleeve top if you start to get too hot. If your sessions will be taking place through the heat of the summer, throw on a running singlet, but make sure to lather up with some sunscreen and a running hat to stay sun smart.

Walk Before You Run

Early on in your training, you'll follow a run/walk strategy, often called “Jeffing,” a term inspired by U.S. Olympian Jeff Galloway. It’s a simple but effective method of alternating between short running bursts and walking breaks. The goal is to increase the time spent moving on your feet on your feet, without worrying about speed. The jog/walk method will help your body (and mind) gradually adapt to the demands of distance running without overloading it too soon.

If you take your time, there will be no losses in these early stages. You’re likely not setting a goal for the next Olympics, so remember that taking a few walking breaks isn’t cheating.

Speed Can Wait

Pacing is something to think about later in your training. In the beginning, it’s more important to focus on consistency and completing your sessions. Most of your early runs should be done at a comfortable, conversational pace. Don’t stress if some days feel slower than others—fatigue, weather, and life in general all play a role.

Later, you’ll introduce some faster running to improve your strength, stamina, and confidence. These quicker sessions will help build your cardiovascular fitness and running economy, making the long miles feel more manageable on race day.

Recovery is just as important as the running

Rest days shouldn’t be an afterthought, they should be scheduled with just as much importance as your training. They give your body time to repair, adapt, and grow stronger. Without enough rest following your runs, you risk of injury, and physical and mental burnout and increases. So, treat rest like a scheduled run and stick to it whether you are feeling great or not.

Finding time to train

With all the things that adult life throws at us, throwing marathon training into the mix can seem impossible to juggle. Finding time for runs with work, family, social commitments and time to rest can be tough, but it’s possible with planning. Early morning runs, lunch break jogs, or running as part of your commute are all ways to fit training around an already busy schedule.

Some runners find it easier to split a longer run into two shorter sessions on busier days. For example, a shorter jog before work and another after dinner. If you go this route, ease into it slowly and make sure you’re eating and hydrating properly. Throw on your favourite podcast when you run and think of your sessions as not just time to train your body, but an opportunity to improve your mental health.

If things start to get a little tedious on the roads, remember that you can always vary your training. Grab some trail running shoes and kick up some dust off-road, or increase your leg strength by trekking to the summit in some hiking shoes.

Missing training happens

If you miss a few of your scheduled training sessions, there’s no need to get down on yourself or think that your dream of crossing the finishing line is over. One or two off-weeks won’t throw your training to the wolves, especially if your overall progress is continuing. However, missing three to four straight weeks might be a sign to reassess your goals and whether there is another event to aim for further down the line.

Never try to make up for missed training by cramming in extra kms, it’s a fast track to injury.

Listen to your body

Not all discomfort is bad, feeling sore after a workout is a sign that your body is fixing itself, adapting to your training. However, if you feel sharp, persistent pain, especially in very localised parts of your body, it could be a sign that it’s not just soreness, its injury. You will quickly learn to find the difference between pushing your limits and pushing too far.

There you have it, now throw on your HOKA running shoes and take your first steps towards what will be a memorable moment in your life. Check out our bestselling HOKA shoes for our most popular styles, or browse our new arrival running shoes for the latest performance running shoes.