July 4, 2023, was a memorable day for me—and it had nothing to do with the holiday. That morning I began the 18-week-long training for my first marathon. I vividly recall the excitement I felt, the matching neon yellow outfit laid out the night prior, and my physical-therapy warm-up routine (all immortalized on TikTok, of course). I also remember that despite it only being eight o’clock in the morning, the New York summer heat was unrelenting. As soon as I stepped outside, it became clear that training for the New York City Marathon in the summer was going to be a heated battle between me and the weather.
Though I won’t be running a marathon this fall, scores of people are about to start their road to 26.2. If that’s you, read on. Here is everything I learned in training for my inaugural marathon endeavor.
Heat
If you’ve gone for a run on one of the first real days of summer and noticed that your pace is slower than usual, you’re not alone. It’s easy to dwell on how quickly you become fatigued during those initial runs in the heat, and it still takes me by surprise each year. But try not to be too hard on yourself. You didn’t suddenly become out of cardiovascular shape or lose the running foundation you’ve been building. In hot weather, our heart rate increases to keep blood moving to our skin and to produce sweat, which is our body’s way of naturally cooling itself. A harder-working heart means harder-working…well, everything. Don’t get discouraged if you find yourself struggling to hit your usual paces; your body will eventually adapt to the temperature. And while an increased mile time due to the weather can be frustrating, it’s important not to push yourself too much and risk heatstroke. A wearable heart-rate tracker like an Apple Watch or a Coros can keep you safe by helping you stay within your target heart rate.
Electrolytes
Incredibly, our bodies have a built-in cooling mechanism—but it can come with a cost. When we sweat, we lose not only water but also electrolytes. These are important minerals— including sodium, magnesium, and potassium—that our bodies rely on to function properly. Hydration is important for runners all year round, but with the excess sweat you’ll expend during the summer, it’s crucial to replenish the nutrients leaving your body.
This likely isn’t the first you’re hearing of electrolytes. They are one of the exploding health trends, and as a result, runners are inundated with options of electrolyte mixtures and tablets. If you’re looking for a more holistic electrolyte choice with sodium and added carbohydrates, check out Nuun’s variety of flavored tablets (some of which are even caffeinated). These have been a staple in my outdoor summer activities for years. For the heavy sweaters out there (I’m one of you!), I became obsessed with drinking LMNT after really hot training runs. LMNT leaves the carbohydrates behind to focus solely on sodium, which helps fight off muscle cramps. The salty taste might be off-putting to some, but for me it felt medicinal following three hours of cardio.
Pre-run Meal
Putting fuel in your system before long runs can be the difference between a bad run and a personal record. My go-to during marathon training—and still before any long run—was Van’s blueberry protein waffles. They’re light enough to avoid any nausea under the morning sun but will hold you off until your post-run meal. (I always craved a smoked salmon and cream cheese bagel.) When I wanted to switch it up, I would make some Bob’s Red Mill protein oats, occasionally with a banana if I felt really crazy. Aside from being a great complement to oats, bananas have a high level of potassium, another electrolyte that’s beneficial in preventing your muscles from cramping up.
Fuel
A family friend who is both a sports doctor and an avid triathlete told me that runners should not go more than 60 minutes without some form of consumable energy. It wasn’t my favorite piece of advice to receive: I’ve had a sensitive stomach for years, which made me staunchly opposed to any type of energy gels or chews. He suggested I try Scratch Energy sport chews as an effective option that is easy on the stomach, and I’ve been hooked ever since. I recommend the raspberry flavor.
Storage
Once you have your fuel ready to go, you have to figure out exactly where it’s going to go. One of my best running investments is the Lululemon Fast and Free running belt. On marathon day, my belt was packed with three pouches of Scratch chews, my phone, apartment keys, a filled Fitly water flask, and my AirPods. But despite it being stuffed to the brim, I didn’t even notice the belt while running, thanks to the lightweight material and sleek fit.
Eye Protection
Some days getting up before the sun just wasn’t an option, so I invested in the Oakley Radar EV Paths. The lightweight shades are still a constant in my routine, protecting my eyes against the sun, wind, and rain.
Shoes
Glasses and running belts are nice to have, but good footwear is a foundational necessity for a successful runner. I won’t try to recommend what shoe to wear—every single body is built differently—but what I would strongly suggest is that you take some time to learn about yours. Are you flat-footed? Do your feet pronate inward? Do you have weak hips that might cause you to put extra strain on your IT band and ankles? When I started running, I didn’t know any of the answers to these questions (or even what half of those words meant). However, I learned the terms quickly after developing injuries from improper footwear, an incorrect running form, and poor cross-training. Basically, I didn’t know my own body. Luckily, many running stores offer complimentary assessments of your form to help you find the perfect shoe. For my New York runners, check out Super Runners Shop, which introduced me to the shoe that gave me marathon bragging rights. I can’t overstate the benefits of taking the time to put some research behind your footwear rather than blindly purchasing the latest trending sneaker. The latter might score you points on your running outfit, but the former will save you weeks of physical therapy.
Give yourself grace
Call it cliché, but it truly is a marathon and not a sprint. You will feel tired, doubt yourself, and likely develop some sort of physical ailment that could bench you for a few days. But you will also surprise yourself, learn something new from each run, and become physically and mentally stronger. Race day is great, but it is the training that is really the gift. So be kind to yourself; do your best to stay cool, fueled, and healthy; and most importantly, enjoy the journey.