Suresh Srinivasan (@fitravelographer) is a certified fitness coach with certification in Marathon Training, Nutrition and Yoga. He has guided several first-time and seasoned marathoners. With years of experience in both strength training and endurance sports, he emphasizes holistic preparation, covering nutrition, recovery, mental resilience, and smart training strategies.

This article is designed for runners who have already built some consistency and now wish to take the next step into marathon running. Whether you’ve conquered a few half marathons or are simply curious about the marathon distance, Suresh’s insights will help you transition smoothly and safely.

Q. For someone planning their first marathon, what foundation should they work on?

“Not every runner has to become a marathoner; it depends on personal goals. A marathon requires long-term commitment and mental resilience. I usually recommend that runners build at least 2–3 years of consistent running experience and complete 8–10 half marathons before attempting the full 42.195 km (26.2 miles). Think of it as more than two half marathons, the physical and mental demands are on another level”.

Q. What role does strength training play in marathon prep?

“A massive one. Running is essentially a one-leg movement, so unilateral exercises like lunges, bulgarian split squats, and single-leg planks are crucial. The lower body and glutes take the heaviest load, but don’t ignore your upper body, push-ups, rows, and shoulder presses improve posture and endurance. Core strength is non-negotiable, too. Strength training keeps injuries at bay and builds the foundation for consistent mileage.

Another exercise I recommend adding is calf raises, both double-leg and single-leg. Strong calves play a vital role in shock absorption and stride efficiency, and neglecting them often leads to overuse injuries”.

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Q. How should one structure the training phases?

“I divide marathon prep into four phases:

• Off-season: Recovery and light cross-training.
• Base phase: The most important, gradually increase mileage, keep runs at a conversational pace, and build aerobic capacity.
• Peak phase: Introduce tempo runs, intervals, and long runs that mimic race conditions. This is where you also practice nutrition and hydration strategies.
• Taper phase: Two weeks before the race, cut mileage by 30 to 40 per cent while keeping intensity. This allows your body to store glycogen and recover fully before race day”.

Q. Marathon training isn’t just about running. What nutrition and hydration strategies do you recommend?

“Nutrition is individual, and you need to train your stomach just like your legs. Simple pre-run fuel options include oats, bananas, dates, peanut butter toast, or a small coffee. Avoid high-fibre foods that can upset digestion. Hydration with electrolytes is especially important in hot and humid conditions. Keep a training journal to track what works for you. You don’t want surprises on race day!”.

Q. What are the most common mistakes first-time marathoners make?

“I’d say there are three broad categories:

• Discipline & Structure: Many runners lack a structured approach. A proper training plan should balance easy runs and hard runs, follow periodisation, and avoid the trap of running every session too fast. If your plan says 6:40 pace, don’t push to 5:30 just because you feel good that day. Discipline builds longevity.
• Imbalance in Training: Beginners often neglect recovery, mobility, and stretches. A balanced program should include cross-training and built-in injury-prevention strategies. Consulting a physio even before you’re injured is a smart practice as it helps with proactive prevention.
• Ignoring Body Signals: Runners sometimes fail to differentiate between good pain and bad pain. Listening to your body takes experience, but it’s crucial. Don’t brush off persistent niggles or strain. Poor running form also contributes to injury risk, so form drills and stride mechanics training should be part of your routine.

A coach can help provide structure and discipline, which is why engaging one makes strategic sense, especially for beginners stepping up to marathon distance.”

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Q. Running a marathon is as much a mental challenge as it is physical. How should runners prepare mentally?

“Equally important as the physical side. A marathon is a mental game; you need patience and resilience. I encourage runners to visualize the course, anticipate tough patches, and prepare strategies to push through. Don’t compare yourself with others; focus on your own journey. Running with a group also helps boost motivation.”

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Training for a marathon isn’t just about logging miles; it’s about building strength, developing smart nutrition habits, and cultivating mental toughness. As Suresh reminds us, the key is patience and consistency. Don’t rush the process; enjoy the journey. Whether you’re chasing a personal milestone or simply want to test your endurance, a marathon can be a transformative experience only if you train wisely.

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