From ITBS To Marathon : lessons from a beginner that ran his first marathon

Hello Folks! Thank you very very much for your stories, advices and discussions that helped my go through this marathon preparation and succeed it !
As a "bad runner" I just want to share my story so that other "bad runners" understand that it's possible and that they can do it.

Stats before starting the preparation:

• 38 M
• VO2 45
• - 5K PR 24:45, 10K PR 50:30; 20K PR: 2:02:00
• playing amateur football for years
• running occasionally for 2 years.
• running 20 kilometers a week for 6 months.
• high Cardio frequency: as from the moment I run, my cardio goes above 150.
• I never got a physical condition before 2023 (i did sports before, but was trash after each sport session and with limited stamina)

I started my marathon preparation, 16 weeks before the marathon with 3 runs a week, sometimes 4 (or football match instead of the fourth). I read a lot on reddit, read some books about running, followed instagram feed and I did use GPT with a project to "coach" me.

My 4 trainings were : a slow 5k (6:00/km), intervalls 6 to 8 k (5:15/km), a slow 10k (6:30/km) and long run on sunday ranging from 12 to 21kms.

At the beginning of the preparation, in July, i did too much intervals/fast runs (twice a week), and increased my volume too fast (+25%/30%) and disrespected the "+10% mileage per week" rule, leading to ITBS Injury. I was doing intervals, long runs and beating my PRs... that was stupid, it's not the goal of a preparation. The prep should only prepare you for long run performance. Not speed.

The good thing is that I already had ITBS. So I knew that I needed to stop entirely running and followed the advices of professionals (no runs, ice, stretching, slow slow slow restart).

From that moment, I was clinical on respecting the rules:

• rest after long runs
• slow volume increase
• max 2 intense efforts per week
• sleep focus
• alimentation focus
• proper fueling also during training and before, during and after long runs

"Fueling" has been a game changer in my ability to run( when I run more than 10 kilometers)

In August, I stopped running completely two weeks due to ITBS. Tried 2 km, my body was not ready. One more week no runs, until I felt no pain.
From September, I ran only 35 kilometers par week in average. With weeks with 15 kilometers and weeks with 45. On week out of two, I did not train enough (at all)... I admit I did not do enough volume here, but was afraid to get injured again (and a bit lazy).

Concerning long runs: I did one 20 km, 3 half-marathons and one 32 kilometers two weeks before the marathon. Also, here, it's on the low end in terms of preparation. But still it's a good preparation, I would not advice doing way more long long runs. Without the injury I would have added two half marathons.

The 32 kilometers was a game changer because the race with super fun (running in forest with friends) and I completed it quite easily. This gave me optimism for the marathon. My pace was 6:45/km.

After a week of tapering, I did the marathon on Sunday.

We started too fast (approx 6:30) despite knowing this was the stupidest idea... Somehow we got carried away and never slowed down as we said we needed to do.

I was fine until km 20. I knew I would finish it, but with pain. My body was less performant than during the 32km and my sensations not that good , but I knew it was "bearable". I checked my bpm, and I was at 156 "only", at km 25, so I knew it would be possible HR wise.

The last 10 kilometers were awful, especially because of the non-stop up hill 100m elevation from km 32 to 40. Our pace lowered to 7:30/km to 8:00/km

I had no "wall" but the muscular pain just increased slowly and continuously. From 34 to 42 I was in muscular pain and the chocks of the feets on the ground were painful (not steep pain, more like continuous slow pain).

I have to admit to if it was not my first marathon, I might have stopped as I had no pleasure running these kilometers, and my running philosophy is to take pleasure and not take health risks. I knew there was no risk, but no pleasure too.

I ran with a friend that was slightly better than me, and with the same character. That helped a lot and I really recommend you finding a buddy to maximize your chances. We ran together until last kilometer, even if he could have run faster. We are also "social runners" and we had a chat with other participants, that helps a lot :)

The arrival was pure pleasure and a lot of emotions (I cried the last 400 meters). My partner was there, and knowing that she would be there was a huge PLUS to keep running the last kilometers.

So there it is, I am a marathonian. Don't know how.
I was always bad at sport, no physical condition.

5:03:00 official time, 4:58 strava PR

I just wanted to share for those out there who are "less sportive", "high heart frequency", "that will never do it". You can do it, you WILL do it.

Few key points, advices for beginner runner first marathon:

• educate yourself about running

• join a community about running (IRL or reddit)

• learn and respect running fundamentals (volume increase)

• drink good, eat good, sleep good

• learn about fueling / pre and post run alimentation

• run with friends and eventually find a marathon buddy / team

• don't let injuries or ITBS stop your preparation, is possible to recover if you do it well

• never change shoes in middle of the preparation

• consistency is the key

• don't set an ambitious goal for your first marathon. The 2 main goals are : 1) finish the preparation not injured 2) finish the marathon

• Always listen to your body and don't let your brain ignore facts or the reality. If you ignore the reality, you will fail or injure yourself.

• get supporters, it helps

If you read this far, thank you ! Hope this helped.

https://preview.redd.it/v0ur6kcpu3zf1.png?width=2002&format=png&auto=webp&s=a2cb974a47627a6242bf0e9498fa8eccb84b1838