What Not to Do When Training for a Marathon

Welcome to the second season of Training Diaries, a Lifehacker series about my journey to the 2024 Philadelphia Marathon. This series will cover all the ups, downs, and hill repeats leading up to race day on Sunday, Nov. 24. I'll go over proper fueling, injuries and setbacks, treadmill tips, wardrobe malfunctions, long run logic, and just generally reflect on what it takes to cross a marathon finish line. I'm guided by a mantra both corny and true: A marathon is actually hundreds of miles; race day just happens to be the last 26 or so.

Here we go again. Another marathon, another rendition of Training Diaries. Last year I ran the NYC marathon, and I took you with me on the journey-from choosing a training plan to vomiting over the finish line. This year, I'm heading to Philadelphia. Stay tuned for a photo of me passed out on the Rocky steps.

If you weren't with me last year, let me get you up to speed. Running is one of my great loves, but I simply can't relate to running influencers who get to make training their top priority. Training for a marathon is a significant commitment that requires careful planning and execution. At the same time, not everyone is able to rework their whole life around their training plan. This will be my sixth time training for a marathon, and every single run is something I've described as "squeezed in." I have a 9-to-5 day job, and I functionally have a second job doing stand-up comedy at night. I'm no stranger to skipping a training run because of a show, a deadline, or a friend in crisis. On the bright side, this has given me a certain level of expertise. I know how to optimize a training plan and finish a marathon feeling strong and injury-free.

So, while the journey can be incredibly rewarding, there are some common missteps that can derail your progress and jeopardize your race day experience. Here are four things you should avoid when training for a marathon.

Not giving yourself enough time

Many runners make the mistake of not allowing themselves enough time to properly prepare for a marathon. Proper marathon training plans typically range from 12 to 20 weeks, depending on your current fitness level. Rushing the process by setting an unrealistic timeline can lead to injury, burnout, and a disappointing performance on race day.

When selecting a marathon, make sure to give yourself ample time to build up your mileage base, incorporate strength training, and allow for adequate recovery. Rushing the process will only set you up for failure. Here's my guide to choosing the right training plan.

Sacrificing distance for speed

There's a reason for the saying "it's a marathon, not a sprint." It's natural to want to push the pace and see faster split times during your training runs, but this approach can be detrimental when preparing for a marathon. The marathon distance requires a focus on building endurance and improving your ability to maintain a sustainable pace for 26.2 miles.

Instead of prioritizing speed, devote the majority of your training to gradually increasing your long run distance. This will help your body adapt to the demands of the marathon distance, making it easier to find your optimal race pace on event day. Whenever you have the choice between miles and pace, go for more miles.

Not fueling correctly

One of the most common questions I get asked by non-runners is where do you get the energy? Whether they mean this rhetorically or literally, it's a good question. The answer is that proper nutrition and hydration are crucial components of a successful marathon training plan. Many runners make the mistake of not experimenting with different fuel sources and hydration strategies during their long runs.

Take the time to find the right balance of carbohydrates, proteins, and electrolytes that work best for your body. Practice your fueling and hydration plan during your long runs to ensure you can execute it seamlessly on race day. Here's my in-depth guide to fueling long runs.

Neglecting cross-training and recovery

Obviously, running is the glaring focus of marathon training. Still, it's important to balance your training with cross-training and recovery activities. Strength training, yoga, and low-impact cardio can help prevent injuries and improve overall fitness.

Additionally, ensuring adequate rest and recovery, such as taking rest days, getting enough sleep, and incorporating active recovery activities, will allow your body to adapt and improve between training sessions.

By avoiding these common pitfalls, you can set yourself up for a successful and enjoyable marathon training experience. Embrace the process and enjoy the ride.