Marathon training blends art, science, and plenty of trial and error in finding what works for you. Everyone—even the pros—has to make mistakes in order to fine-tune the strategy that leads to success. Coach Connor, a 2:13 marathoner and professional runner for Tinman Elite, shares the top five mistakes he made when he started training for the marathon so you can avoid those same pitfalls.

5 Mistakes I Made In Marathon Training

Coach Connor Winter

When I trained for my first marathon, I learned a lot of important lessons. Here are a few things I messed up on and how I’ve adjusted since then:

1. Not Practicing Fueling

I never fueled on long runs other than water, so when marathon training started, I had to figure out how to replenish my carbs and dial in my electrolytes depending on the heat and how salty I was sweating. I tested a bunch of different gels and drink mixes of varying flavors and consistencies to find what I liked, and most importantly, to see what would sit well in my stomach. The next step was being able to take in fuel while running. Eventually, I worked my way up to about 60–80g carbs + 1000mg electrolytes per hour. Once I dialed it in the products and amounts that worked well for me, everything got easier with consistent practice.

2. Wearing Super Shoes Too Much

I wore super shoes for every workout, and it led to hamstring tendonitis and weak calves. The plate and foam made me rely on the shoe instead of my own strength. So, I switched to only using them once a week. Limiting my workouts in super shoes also helped me to feel a bigger boost from them come race day.

3. Not Knowing the Right Effort

I had to learn when to stay dialed in with pacing and when to be flexible. Early on, I pushed too hard on recovery days to try and hit a certain pace, which left me tired and not fully ready for workouts. Shifting to running by effort made a big difference - easy days became truly easy miles, with the occasional set of strides. Over time, I realized the real focus of marathon training is the workouts and long runs. I kept most of my workout volume right at marathon pace, which made me more efficient and better prepared to lock into that rhythm on race day.

4. Not Enough Long Runs

I peaked at 80 miles/week during my first build with a peak long run of 20 miles for one week. On race day, I fell apart in the last 3 miles. Since then, I learned that I really need to get 3-4 solid long runs in to help me feel strong in the last 10K of the race. I also increased my peak long run distance to 22-23 miles and hope to go more in my next build.

5. Running in Bad Socks

I used to run in old, holey socks and constantly got blisters on my heels and toes. Eventually, I got tired of the discomfort and invested in a few good pairs that I’d only use for the long workout days. It made all the difference in the world—no more blisters, and no missed training for feet issues. They were a little pricey, but 100% worth it.

Conclusion:

Marathon training isn’t just about running more miles. Fueling, pacing, gear, and recovery all make a big difference. Hopefully these lessons help you avoid some of the mistakes I made early on.

⚒️About Coach Connor ⚒️

Connor has been coaching since 2020 and works with dedicated road runners from the 5K to the marathon. His philosophy centers on consistent, effort-based training that develops durable athletes capable of racing year-round. Drawing on the guidance he’s received from great coaches throughout his career, Connor takes a personalized approach to build custom training plans and strategies tailored to each runner’s strengths, needs, and goals.

Featured Training Plan

Couch to 5K

This 4-week plan is designed for beginners who haven’t run much before but want to take on a 5K. The goal is simple: gradually build your aerobic fitness so by the end of four weeks, you’ll be ready to run the distance, hopefully without stopping!

Take a look at Week 1 of the plan:

Reach out to us via email ([email protected]) or DM us on Instagram if you’d like us to recommend a plan that’s right for you.