First Time Marathoners

January - February - March

Casual/Novice Runner

Great Strides 2006 Shelly Florence Glove

The Ideal First Timer
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Casual/Novice Runner includes those who run fewer than 15 miles per week and have limited race experience.

Runner's Handbook Recommended Reading

  • The Beginner Racer 126
  • Tips For Your First Race 132
  • How To Drink During A Race 310
  • The Beginner Marathoner 140
  • Selecting Your First Marathon 143

    Curriculum Textbook

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    Establish a Training Diary

    Now is a great time to set new fitness goals. Get a training diary and record each step of your marathon journey. A diary helps in two ways:

    First, it builds confidence by chronicling your accomplishments, dedication and commitment. Increasing mileage and decreasing race times really stokes the motivational flames.

    Second, it helps you get out the door.Neither rain nor sleet nor work schedules need to deter a runner from his or her mileage. After all, no one likes to see too many unplanned zero mileage entries in their training diary. We've all got miles to go before we sleep.

    The Runner's Training Diary, available at the Amazon.com, Borders and Barnes & Noble contains a lot of space to record your workouts. It also has training charts, guides for eating and drinking, information on carbohydrate loading, wind chill and heat indexes. It also features the age-graded racing system used in the NYRRC race results.

    Establish a Training Routine

    Get used to making a commitment to a fitness routine. An established routine takes the indecision out of training.

    Establish and Increase Training Base

    Establish a solid training base by running four weeks at the same mileage level. Try somewhere between 10-15 miles per week. After you have a base, try increasing it by 10-15% every other week. Do this first by working out one additional day per week until you are running about five or six days a week. Then slowly increase the length of one of your weekend runs by a mile or two every other week.

    Establish 5K and 10K Race Times

    Running at least one 10K and one 5K establishes benchmark times at common race distances. Later you'll run similar courses to measure fitness improvements. It's fun watching training pay off.

    Acquire Race Experience

    On the practical side of things a novice runner/racer has to have practice racing. The marathon, when all is said and run, is still a footrace.

    Lining Up

    Don't stand so close to the starting line that you get pulled out with a too-fast crowd. Don't stand so far back that you get are sardined by slower runners. Some races have pace signs, which may or may not be helpful.

    Race Bib and Chip

    • You MUST wear the race bib. Put it on your front.Do not fold it--you could be disqualified.
    • Learn to attach the timing chip to your shoe.
    • In winter, do not pin numbers on expensive Gortex jackets. Pins holes are not waterproof.
    • In summer, some runners prefer to pin their bib to their shorts. Some pin their bib to an adjustable elastic belt that is worn around the waist or chest.

    Experiment With Clothes:

    • What to pack in your race-day bag.
    • Which clothes to wear for various weather conditions.
    • The timing and procedure of your clothes in the baggage check.

    Other Logistic Skills To Refine

    • Drinking water on the run
    • Develop Port-O-San skills including but not limited to:

      Timing
      Stretching and chatting in line
      Picking the shortest line

    A Little More

    Running Coach Shelly Glover is has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner’s Handbook is a veteran road runner and marathoner. She also coaches The Greater New York Racing Team is available for private coaching. Coaching Services