Do you want to run your first Marathon?

There’s something magical about the idea of running a marathon. When you hear the question, “Do you want to run a marathon?”, the immediate answer is often an enthusiastic “Yes!” But between saying it and actually doing it, there are 42.195 kilometers in between. And believe me, that’s a long way.

I started thinking about my first marathon at the age of 45, at a time when my back wouldn’t even let me run 100 meters. A lumbar hernia stopped me every time, sending a painful jolt that forced me to give up. But I didn’t quit. With patience, determination, and many mistakes along the way, two years later, in 2015, I crossed the finish line of the Treviso Marathon in 3 hours and 47 minutes. Not bad for a 90-kilo, 47-year-old man, right?

Today, in December 2024, I can proudly say I’ve run 28 marathons. But if I could go back, armed with all the experience I’ve gained, I’d do many things differently. Because running a marathon isn’t just about running. It’s a journey that changes you inside and out, requiring physical, mental, and emotional preparation.

My first mistake? Starting to run right away. It seems counterintuitive, doesn’t it? But today, I’m convinced that the first step toward your first marathon isn’t putting on your shoes and hitting the road but preparing your life and your body for the change.

So here are three tips I wish someone had told me before I began:

1. Dedicate time to rest and sleep

If you want to run a marathon, you first need to learn how to stop. It may sound paradoxical, but sleeping well is the first step toward successful running. For a month, focus on getting 8 hours of regular sleep every night. Not only will you feel more energetic, but you’ll also give your body the time it needs to regenerate and adapt to future stress.

Personally, I’ve found great help in taking magnesium as a supplement: it helps regulate my sleep and relax my body. It’s not a magic solution, but combined with an evening routine and stress reduction, it can make a big difference.

If you have trouble sleeping, explore some online resources or follow expert advice. Rest is the most undervalued secret of every athlete.

2. Eat balanced meals, diversify, and cut out alcohol completely

Food is your body’s fuel, but there’s no universal diet. In recent years, I’ve chosen to follow a vegan diet, experiencing the positive impact of plant-based eating. However, I’ve learned that balance is key for me. While I primarily stick to a vegan lifestyle, I occasionally include meat or fish to feel at my best.

Another fundamental change has been eliminating alcohol entirely. Even small amounts can negatively affect recovery, sleep quality, and overall performance. Eating well and cutting alcohol down to zero has helped me maintain a more efficient body, ready for training.

I encourage you to listen to your body and experiment. Consult a nutritionist if necessary, and build a varied diet that helps you perform at your best.

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3. Train for strength and learn about different types of training

Running a marathon requires more than just well-trained legs: you need a strong and resilient body. Before you start running, spend a month building a solid foundation with strength training.

I use a machine called SKE, which helps me effectively train maximum strength. It has been an important discovery in my training, and I recommend exploring how to train different types of strength: endurance, explosive strength, and maximum strength. There are plenty of resources and programs you can study to find what works best for you.

Don’t forget elasticity either: stretching or yoga sessions will help prevent injuries and improve your posture while running. Even just a few minutes a day can make a difference.

See you in a month

If you dedicate an entire month to these three simple steps, you’ll be ready to start your preparation with discipline and consistency. More importantly, you’ll approach this challenge with a stronger and more aware body and mind.

A marathon isn’t just a run; it’s a journey that will change you inside and out. Start on the right foot and remember: every little step counts.

I’ll see you in a month, ready to begin training. And then, at the starting line, when your heart is pounding and your adrenaline is high, you’ll know you made it.

Good luck, and happy running!