How to make your next marathon better than your last

Here’s a question we received from a listener to the podcast named Samantha.

Hi! I have been listening to you guys for a couple of years now and I completed my first marathon in Dec. 2023 listening to the podcast!! I heard about the Las Vegas Marathon through you guys and I am signed up and ready to go! I am quite a bit into my training and I’m wondering if the elevation change is significant enough that I need to tailor some of my training to it. If you have any quick tips to incorporate to help my second marathon go smoothly that would be very appreciated!
Thank you! -Samantha

From Coach Angie . . .
Congrats on running your first marathon, Samantha! It’s exciting to hear that you’re signed up for the Las Vegas Marathon in November. As far as tips to help your 2nd marathon go smoothly a lot of it depends on your first marathon experience and what your goals are for this one. So, here’s what I’d recommend:

1. Do some marathon diagnostics.

Take some time and write down what went well during your first marathon. These are strengths that you can continue to build on. Also, write down areas that you struggled. These can be goal areas to help guide your training this time around.

For example, during my first marathon I did a lot of things wrong. I ran too many days per week, didn’t incorporate strength training, ignored minor issues, and didn’t dial in my fueling.

As a result, my energy levels were all over the place during the race and due to IT band issues I couldn’t run for 3 months post-race. You better believed that I went back to the drawing board and trained differently for my 2nd marathon.

This included incorporating yoga and strength training, running every other day (which worked best for my body at the time), and practicing my fueling regimen during training.

2. Set realistic goals.

Based on the diagnostics that you did, take time to think through your goals. Obviously we’re not aiming for perfection here but improvement.

Choose goals that feel challenging but realistic. If you have trouble with this area you may benefit from working with a running coach. Do you want to feel stronger after mile 20? Do you want to dial in your mindset? Do you want to take some time off?

3. Choose a training plan that’s right for your running experience and goals.

There are few things more discouraging than biting off more than you can chew when it comes to training. This can often lead to overtraining and injury.

For example, if you ran 4 days per week training for your first marathon don’t choose a plan that has 6 running days per week for your second marathon. Tailor the marathon training plan as much as possible to the race course you’ll be running. If the marathon has lots of hills, incorporate hills into your long runs.

If the marathon has downhill then make sure you do at least a couple long runs that includes downhill running (this can be done on a treadmill with decline in a pinch).

4. Make sure to start strength training or build on the strength training that you’ve been doing.

Overall strength is so important to feeling strong in the final miles of a marathon. Core and lower body strength can greatly help when running hilly or downhill courses.

Plus, strength training is so helpful in preventing injury and building a healthy body for life.

Take rest and recovery seriously. Marathon training can be fatiguing so it’s important to make sure that you’re getting enough sleep, not ignoring little problem areas that come up, and to take regular rest days.

For some people recovery can also include doing mobility work, using tissue release tools, massage, recovery sleeves, chiropractic care, and physical therapy.

5. Dial in your nutrition and fueling.

Eating a healthy, well balanced diet and staying hydrated outside of training will pay dividends. This will look different depending on your preferences and goals but many runners underestimate their nutrition needs early in the day and struggle with extreme hunger and cravings later in the day.

Training is also the time to develop a fueling and hydration strategy that works for you. Make sure you’re being proactive about your fueling and hydration to avoid crashing and burning in the later miles of a race. The nutrition coaches from MetPro can give you a personalized plan.