Taking the first step into your marathon journey has officially begun, you may have completed your first ever marathon, which can leave you feeling an excitement yet overwhelming experience. Whether it’s your first time or your starting to commit to 42KM or you’re looking to improve your performance, it’s natural to feel anxious about the journey ahead. However, with the right mind set and approach, you can transform that anxiety into motivation and confidence.
In the 3 part of our 4-part series on anxiety in running, we will be looking at the start to your marathon journey and offering practical advice to help you push past the anxiety and embrace your new running routines, gym workouts and recovery day for mind and body as well as nutrition.
Embracing the Unknown
Nothing is impossible, everything is possible, all you have to do is turn build your confidence, train smart, plan your routine and be consistent – every marathoner once started where you are. The key is to focus on small, achievable milestones rather than the full distance. Start by celebrating each training run, no matter how short.
The unknown within your marathon journey can take you by surprise, which is why you must be able to plan out your structure in your gym workouts, your road runs, and most importantly your wellness, recovery and nutrition. Either one of these or the whole thing structure will take you on the path to where you want to be or it will hinder you.
What we plan and how we plan will go like this:
Planning your next race, you will need look into these considerations.
The length of the course, either if it is a 10k, 21k or 42k and the course you will be running if it is a new course this will help you prepare for your training and if it is the same course you will be prepared but you need to adapt in your training.
Try and look at the inclines so you will be able to hit the hill run as part of your conditioning for preparation.
Last and most important thing to look at is the weather, if it is sunny, no clouds and blue sky? Happy days if it is cold, damp, wintery day? Not much of happy days. Train in an environment as close to this if you can so let the body adapt to suitable conditions.
Setting goals and prioritise what needs to be prioritised will help you magnificently where setting goals every week or monthly can be beneficial to getting results and see changes within 4-6-week or 6-8 – week period.
You will find that this will fit in with your workouts, training, nutrition and preparation especially being able to prioritise small things from the big things and what matters to your training, nutrition and preparation
Plan, set and structure your workouts in the gym and on the road runs is where you will start to feel the nerves kicking in and even before you start that feeling of anxiety will hit you out of nowhere. I can still remember this as if it was yesterday.
What I will say is this, never ever just focus on running, when you train, never run flat on the road never run flat on a treadmill. Incorporate time, distance, elevation and sprints on flat and incline (hill runs), making sure that you are shifting from first gear to 2nd gear to 3rd gear when your increasing intensity of your running preparation.
Hill runs and sprints will shape you like you haven’t been shaped before, improving muscle overload and getting ground work into the quads hips and heart rate shifting from 175 to 190+. This would be aimed around HIIT or introducing to your runs to shake things up.
Recovery and Nutrition will be the holy grail to succeeding
Recovery isn’t focused on enough and this is where, overtraining hits. Overtraining will kill your progress and preparation will take a hit and can or may lead to injuries with either your knees, hips or lower back, even body burning out, which can lead to people losing their place in the marathon due to injury.
We are looking at 2 recovery days where you can focus on more with flexibility, or even recovery sessions like yoga and Pilates with a swim, and a focus on refuelling the body up. Recovery will give the body a chance to help to repair muscles after a session or a couple days of training can will help to improve your results on the road and or in the gym.
Try not to be hard focused on recovery otherwise you will end up panicking and worrying when you shouldn’t be. Hot and cold therapy is strongly recommended for recovery sessions is it will help to bring down inflammation on the muscles and joints.
Nutrition will play a heavy factor in how we run, train and prep for a marathon, however food isn’t the only thing to focus on when it comes to nutrition.
As part of nutrition, hydration is vital for body and mind and also for performance. What we lose as we sweat is vitamins and minerals for the body such as, sodium, magnesium, and potassium.
Sweating is a natural process your body uses to regulate temperature and cool down. When your body heats up, whether from exercise, hot weather, or stress, sweat is produced by sweat glands to help keep your body from overheating.
Be sure to aim for 2 litres to 3 litres throughout the day, if you are working an active job aim for 3 – 4 litres and if you are static aim for 2.5 litres – 3 litres.
When looking at food, as an adult we are recommended 2000 kcal, it will take into consideration whether you are losing weight 1800kcal – 1500kcal, putting size on 2500 – 3500 kcals or if you are athletic 3500 – 4500 kcals.
Proper nutrition is essential for runners to fuel their bodies, enhance performance, and recover effectively. Whether you’re running for fitness, training for a race, or just enjoying the sport, the right diet can make a significant difference in how you feel and perform. Here’s a breakdown of key nutrition considerations for runners:
Carbohydrates: The Primary Fuel Source
Carbs are the main fuel source for runners, especially during longer or more intense runs. Your muscles store carbohydrates in the form of glycogen, which provides quick energy.
How much? Runners should aim for about 3-7 grams of carbohydrates per kilogram of body weight per day, depending on the intensity and duration of training.
Good sources: Whole grains (brown rice, quinoa, oats), fruits (bananas, berries), vegetables (sweet potatoes, leafy greens), and legumes (beans, lentils).
Pre-run carbs: A light meal or snack 1-2 hours before running should consist of easily digestible carbs, such as a banana, toast with peanut butter, or a smoothie.I
Protein: For Muscle Repair and Recovery
Protein helps with muscle repair and recovery after running, especially after long or intense sessions. It’s also essential for immune function and maintaining lean muscle mass.
How much? Aim for around 1.2-1.7 grams of protein per kilogram of body weight per day, depending on your activity level.
Good sources: Lean meats (chicken, turkey, lean beef), fish (salmon, tuna), dairy (Greek yogurt, cottage cheese), eggs, and plant-based proteins (tofu, tempeh, quinoa, edamame).
Post-run protein: After a run, aim to consume a meal or snack with both carbs and protein to aid in muscle recovery (e.g., a protein smoothie, turkey sandwich, or eggs with whole grain toast).
Healthy Fats: For Long-Lasting Energy
While carbs are your primary fuel, fats are also important, especially for long-duration runs. Fats provide sustained energy and help with the absorption of fat-soluble vitamins (A, D, E, and K).
How much? Aim for about 20-35% of your total daily calories from healthy fats.
Good sources: Avocados, nuts, seeds, olive oil, and fatty fish (like salmon and sardines).
Pre-run fats: Avoid heavy fats before running as they can slow digestion. Instead, incorporate small amounts of healthy fats in your meals throughout the day.
Hydration: Keep the Body Cool and Energized
Staying hydrated is crucial for maintaining energy levels, optimizing performance, and preventing dehydration during runs. Sweat loss can lead to electrolyte imbalances, so it’s important to replenish both water and electrolytes.
Before a run: Drink water in the hours leading up to your run. Aim for about 500-600 ml,
2-3 hours before.
During a run: For runs lasting less than an hour, water should suffice. For longer runs, sports drinks or electrolyte tablets can help replenish lost sodium, potassium, and other electrolytes.
After a run: Rehydrate with water, and consider a drink that contains electrolytes to replace those lost in sweat. Coconut water, sports drinks, or an electrolyte solution are good options.
Micronutrients: Essential for Performance and Recovery
Vitamins and minerals play key roles in energy production, muscle function, and recovery.
Iron: Runners, especially female runners, may be at risk for iron deficiency. Iron is crucial for oxygen transport to muscles. Good sources include red meat, spinach, lentils, and fortified cereals.
Calcium and Vitamin D: Important for bone health and preventing injuries. Sources include dairy, leafy greens, fortified plant milks, and exposure to sunlight for vitamin D.
Magnesium: Supports muscle function and helps prevent cramping. Sources include nuts, seeds, whole grains, and leafy greens.
Potassium: Helps prevent cramps and supports muscle function. Found in bananas, sweet potatoes, spinach, and yogurt.
Timing Your Nutrition
When you eat and drink can have a big impact on your running performance and recovery.
Before a run (1-2 hours prior): Focus on easily digestible carbs with a little protein and fat. Avoid high-fiber or high-fat foods that may cause discomfort during the run.
Example: A banana with peanut butter, a piece of toast with jelly, or a smoothie with fruit and protein powder.
During a run (for longer runs): For runs over an hour, consider consuming carbs (about 30-60 grams per hour) in the form of gels, sports drinks, or chews to maintain energy levels.
After a run (within 30-60 minutes): Focus on recovery by consuming a meal with both carbs and protein to help replenish glycogen stores and repair muscles.
Example: A turkey sandwich, a protein shake with fruit, or a quinoa salad with chickpeas.
Common Mistakes to Avoid
Not eating enough carbs: Without sufficient carbs, your body may run out of glycogen, leading to fatigue and poor performance.
Ignoring hydration: Dehydration can severely impact performance and recovery, so drink water throughout the day, not just during your runs.
Overloading on protein: While protein is essential, too much without sufficient carbs can limit energy production and may even hinder recovery.
Sample Meal Plan for a Runner
Breakfast: porridge with banana, chia seeds, and almond butter.
Snack: Apple and a handful of almonds.
Lunch: Grilled chicken salad with quinoa, spinach, tomatoes, avocado, and olive oil dressing.
Snack (pre-run): Whole wheat toast with peanut butter and honey.
Dinner (post-run): Salmon, roasted sweet potatoes, and steamed broccoli.
Snack (optional): Greek yogurt with berries or a protein smoothie.
By focusing on balanced meals and maintaining hydration, you’ll be able to fuel your runs more effectively and recover faster.
Embracing change to your workout
You will need to change up your workout routine if you want to hit the road running, you will need to fit in your compound movements: squats, bench and deadlift with strengthening and conditioning your core, legs, hips and glutes, therefore a proper structured plan with runs and recovery sessions will be strongly implemented. See below for example workouts.
Having strong legs for running will give you a huge advantage as you will be looking to focus on endurance training (high rep volume, slowly increasing the weight.), which will focus on cardiovascular and muscular endurance on the other hand strength training will be great as well in terms of improving power and speed and muscular strength.
Compound exercises that helped me excel was front squat, back squat, Hip thrusts, deadlifts, with machine weights but with isometric work and single leg exercises will help to up your game in running long distance.
Try throwing in a few more exercises that will be focusing on the glutes hamstrings and quads such as:
| Leg press | Leg curl |
| Leg extension | RDLs |
| Bulgarian split squat | Sumo Squat |
| Glutes Kick back | Hip Abductor and Adductors |
Don’t be to static, be dynamic in some of your workouts, by using free weight instead of machines. Machines can be useful for focusing time under tension, endurance or strength workouts but will work to a certain extent, whereas squat, deadlift or other free weight exercises will be fantastic for other areas such as your lower back and core while working in a functional setting.
After my first marathon what threw me off was the hills and quite frank to say that I was not as conditioned as I needed to be, which had me change my structured workouts and implement high endurance leg days where I would focus on high rep volume with moderate to heavy weight.
In terms of running don’t just stick with flat road training implement hill sprints, hill runs and sprints on the treadmill. Start small and build up, be smart with your training on how you’re going to run and always come in with a game plan.
The key to embracing this change is patience. Understand that your body and mind will go through phases of adaptation. Some days will feel effortless, while others may test your limits. Listen to your body, incorporate proper recovery strategies, and don’t be afraid to modify your plan as needed. Flexibility is essential in preventing burnout and injury.
How my journey started
I knew from the moment that I had completed my first Dublin marathon, I would make it my career, my purpose for running was that I started driving and knew that I would not do as much walks as I did. I certainly remember my first ever Dublin marathon as if it was only yesterday and it went like this:
4 hours and 31 minutes of my life happened to take place on Cold damp October Bank holiday Sunday, little to no wind, Dublin City roads covered in poodles. It sure was a cold day for a first ever Full Dublin Marathon, anything can happen.
My first 42k and with a year of plenty of practice, I surely felt confident and happy that I could have got 3.5 hours which would have been pretty good, considering my first out door run was a week prior. That run was really something considering 18:74k in 1.5. That was my plan 3.5 hours, but as people do miscalculate their plan, everything then goes astray but making sure your hitting every 1km within 4.5/5mins.
I’m going to be honest, everything had started to fall apart by the time I had hit the mile run after the half way mark.
What really struck me two miles into the 2nd half of the marathon was my hips, quads, calfs the whole lot, started to ache from mild to severe aches and cramps but the fact that everything just got worse, there were times where I had literally cried and just kept moving.
7km left and anyone who had called me, supporting me, that one person that said “come on Alex, come on Team Westwood” that’s where all the emotions started to hit me, with the number of 6 times I had cried walking with severe cramps everywhere.
It took everything out of me stopping to stretch and getting straight back in making those meters and stretching again.
The experience of my first ever Dublin Marathon I will never forget, the physicality and how great it had felt. Despite playing rugby all my life it’s the one thing I missed over the last 6 years, was the physicality as well as the mentality.
In the June 2025 Irish Runner Magazine Newsletter we conclude our Anxiety in Running Series with Wellness and Recovery
