Thanks for watching!! If you enjoyed the video, please consider Subscribing!! 🙏 I used the Runna App to train, download it here! bityl.co/LX1I Use the code 'LESHGO' for a 2-week FREE trial. Get a free WHOOP 4.0 and one month free when you join with my link: join.whoop.com/F53713 See How I Trained For My 1st Marathon here: ua-cam.com/video/uBVYrwHfHXk/v-deo.html
Bro this is literally my exact experience!!! Was aiming for sub 4 but once those cramps kicked in, my goal became to finish!! I am proud of your resilience!!
Congrats on your Marathon!! I just ran my first one a week ago in Chicago! I can also give you some advice that worked for me: 1. Drink an electrolyte drink everyday for the entire week before the marathon. 2. Be very conservative, I pushed from 30k to the finish 3. Have gels way before your body need’s them. 4. Carb Load 4 days out from the race. 5. Try not to miss any water station. 6. Don’t weave so much! That requires extra energy! The path will clear, just be patient. Great video man!
1. If it sits for your stomach 2 Correct. 3. Take gels early about every 40 minutes and test this in Training during long runs. 4. Carb Loading whole grain pasta with bolognese is great. .
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Congrats on Completing. As You Asked - Tips for your next one, 1.Complete a Proper Endurance Block, preparation is key, you need to build up to and log around 65-80 km a week for at least 4 weeks about 3 weeks out, I would suggest 3 weeks taper straight after the Endurance block, Taper either load or distance, not both. Ensure you reduce your food intake accordingly during taper otherwise you will balloon, This Endurance Block needs to still include all workouts, do them at the correct effort or heart rate levels, expect them to be BRUTAL as you will be fatigued and if it is not, you aint working hard enough. 2. CRAMPS, Quite simply You did not check the weather, Electrolyte Gels are key, you are sweating all your salts out, When only 25c here in the UK this summer, every long run, I ran with one bottle of salts, one of carb drink, 500ml per hour, so you need to carry 2 litres of of fluid, at 9.00 min mile pace, a bladder is the right way to go, if you are racing, then you need to training hotter and hill'er. Your Cramping was a combination of lack of training, load ie shoes, check your cadence, bad running form, ie due to dehydration. Long Runs: Do not run long runs longer than 2.5 hrs or 22 Miles, it will eat into your recovery to much. 3. I would use a tool like the V-Dot calculator, you can put in target pace, then you can adjust for temps, my check on this meant that you should of been running 9.30 per mile and coming in at around 4.09.01, if you negative split on a hot day, it will pay you back with a lot easier race. 4. 3/4 Effort. 3 weeks should be as per plan, then the 4th week you need to ease off, to allow your body to recover, it does not need much, with good recovery, then first week back on each 4 start easy and build back in. Start the training of not going out to hot in training. I hope this all helps, I have run 3 virtual on my own including London and Completed all, quickest 4.23.00 and slowest 4.51.00, the later is a proper bonk / wall. I had to walk every half a mile for about 6 miles, due to not having a enough fuel, water and also endurance training. The 4.21.00 was just last month, with only 10 days of continuous high milage days, a short 4-5 day taper, which is only possible if you already run 20+ miles a week and have a very strong mindset. So whilst I say points 1-4, you will see there is more than one way of getting it done. Great Video, felt worth giving you some of my time and advice, best wishes and if any of it helps...I am happy.
Thank you so much for taking the time for sharing your tips and experience!! I really appreciate it! Will definitely be taking your advice into account for my next marathon!! Hoping to train harder and get better! 🔥❤️
1. You can taper both intensity and distance because if you taper either you will get some issue. Cutting intensity and volume 3 weeks out and for shorter race like HM 10 days out. Less and shorter long runs and short track or speed sessions by about 25% For final workout combinations of 800+ 200*3 or maybe to time 1600 fits well or two times 2000 for threshold running all 20 seconds faster then race pace.
You articulated my experience running my first marathon last year. Having run the first half in 1:50, I finished in nearly 6 hours! For me, the cramps started around 25km and couldn’t get rid of it. Was one of the most painful experiences of my life. But ye, a lot to learn from your video and people’s comments. Thanks for sharing.
Well done on completing! You asked for advice so here goes: The main things that counted against you (in my opinion) were… A. Not enough salt / electrolytes B. The heat C. (And I think this is the main one) setting off far too fast, even if the weather had been cooler, and continuing that way for a long time. Too many matches burnt and you simply can’t come back from that. D. Going from scratch to a marathon so quickly. A much slower / longer period of base building would’ve made your experience much more enjoyable. Hope all that helps!
Conrad! Thanks for taking the time to write out these tips! I really appreciate it! Will definitely be hoping to improve on my time and need to keep this in mind for next time!! Cheers 🔥🙏
Amazing effort! I know ur pain I’m 51 and I’ve completed 4 marathons including Berlin just a few weeks ago. I had an amazing training block and was going for a 4:15 goal but the heat on day changed everything! Considering I have a blood condition that is dangerous if I’m dehydrated during endurance events, I decided to be safe and slow down resulting un a 4:40 finish. Still, I’m so glad I did that even though I didn’t make my goal, health is wealth. I suggest u get a “wrist wallet” that slides on ur wrist where u can put salt pills. Another thing - try taking a gel every 3 miles. Keep training my friend and go for it again! Stay blessed 🙏🏽
Thank you so much!! Congratulations on all your achievements!! Yes in that heat probably best to be a bit more conservative, there were a lot of people on the side getting treated by paramedics. Thanks for the tips!! I did take gels ever 3 or so miles but I think I just set out a bit too fast for my ability!! Will definitely be back, appreciate the support 🙏💪
Awesome effort! I'm planning to run my first marathon this year in Sydney! My longest run was 24.4km, but completing a marathon would be so out of this world for me
Good vid Justin. I completed my first marathon in Amsterdam last week 3:29:29. My strategy was to utilise the 3:30 pacers, which worked a dream. It took all the thought out of the race and allowed me to take in marathon and concentrate on fuelling. Considered a belt for gels and carbohydrate drinks. Great job and keep it going!
Congrats! Finishing a marathon is tough, and not guaranteed. This may be the "realest" marathon video I've seen on UA-cam thus far (or maybe I just don't relate to those "I ran a marathon with little/no training and few issues to report" videos). Cramps have been a part of my marathon journey and ruined what would have otherwise been great races in the 6 I've done. That being said, this last one (2 weeks ago) may have been the first time I learned how to run the distance. I think my cramps are a combination of overexertion and lack of salt/electrolytes, so this was the first race I brought my own bottle w/tons of electrolytes/salt in it.
Justin, great video, I had a similar problem when I ran my first NYC Marathon, It was so hard and you are inspiring many people telling your experience, great job and congratulations, You got your medal. Thank you.
Well done Justin, running a marathon is fantastic achievement. The wall is real, the greatest moment comes when you realise you hit it, and still managed to finish. Good luck for the future runs! Never be disappointed for finishing what is an epic distance!
Well done Justin. I think many of us have been there, especially on our first ever marathon. I hit the wall at 18 miles and had never cramped so much. Respect to you for not only completing it but for also still smiling and enjoying the experience. I run the Manchester marathon in the U.K. this year and will try again. Congrats! You did it 👍🏾
i currently training myself for this coming marathon here in singapore (dec 3). thank you so much for sharing this experience. im not a runner and currently can only do 8-9:00km pace slow AF. had a 32KM run/walk last weekend and i was incredibly pain... and i couldn't think of another 10KM just what you've accomplished. congratulations! you are very inspiring.
@@coryhoi7764 I'm definitely not as fit as I was when running the marathon 😅. Thinking of doing the Sydney one again this year but going on holidays a few months before hand so I'll have to train hard before hand and then hopefully can keep up the fitness in the 2 months I have when I get back. Could be interesting 😄. Which marathon are you running?
@@Justin_Ly haha, keep us posted! Would love to see updates on your training. I’m running may 5th, Providence RI. My longest run so far is 15 miles, and my longest before the race will be 21. I’m planning on going for sub 4…. But will make a decision closer to the race lol.
Thanks Belle! It wasn't the best conditions but happy to have crossed the line! 😂 I see you do a lot of Disney Marathons!! I will have to do one one day, I'm a massive Disney fan so it's like combining 2 passions hahah! Keep on crushing it! 💪
Same here, cramping got me on my first marathon last year. It took me 5 hours to finish. I have since started taking salt capsules and they really help. Way to go!
Feels exactly the same as my 1st marathon experience in London. Was aiming for 3hr 45m and hit 1hr 50m at mile 13 but hit the wall hard just almost identically to how you did. So i can definitely relate! Congrats on getting to the end and I'm trying to learn my lesson for my 2nd marathon in September!
@@Justin_Ly I finished almost identical at 4hr 29m and I was so angry and frustrated with myself! I am slowly feeling better about it seeing other people's stories from their 1st marathon and it has been over a year now! Hoping for sub 4hr in September in Richmond, London. I can't recommend doing the London Marathon enough though, great crowds throughout the course and the vibe is amazing! Good luck on your next one!
@@markcarterfitness Marathon experience is a bit plus! Thanks mate! Looking like I'm doing Sydney again here! 😅All the best with the training. I'm sure you'll crush it!! One day 🤞
I ran my first marathon in April in 4h31. I had covid 3 weeks before the race and was pretty unwell. So finishing didn’t feel achievable, but I did with walking breaks every 5 km and keeping a steady pace through. Now focusing on April 2024 with more zone 1 base training, more 25-35 km long runs, more strength training and losing some extra weight.
I did my first marathon last weekend in Hartford, CT and also hit the wall around mile 21. Calves and feet in total pain, nearly fell over at mile 23 from shaky legs. Still managed a BQ of 3:07:38 (just turned 40 a few days prior) but really should have done better.
Great video - thanks for your wonderful insight. Reminds me of my first (and second) marathon - feeling great at the start but hitting the wall in the last 10k. Try Gold Coast and Melbourne - you will love it too. Good luck and remember, the half way mark is really at 32k.
Training for my first Marathon in Stockholm next year in June 2024. I love the positive energy throughout the whole race and how you carried on and calm down avoiding getting nervous. Mentally you are in a great place. It is just matter of time you will do excellent 👌🏼 ❤ from London J Sydney looks absolutely incredible 😍
Thanks J!! Good luck in your marathon in next year hopefully you can take some insight out of mine!! Sydney is stunning, maybe even worth a flight to visit 🤔. Appreciate the kind words!! 🙏💪
yeah most people would be crying in that heat. heard tons passed out.. Not surprised aussies had a toilet fiasco btw. Don't trust aussies to plan or organise a picnic let alone a marathon.
My first marathon was similar. My legs stopped working after mile 20 and I had to run/walk in the last 6 miles. I had plenty of gels and water and salt. A better pacing strategy and more running milage fixed it for me the next year.
Congratulations on completing your first marathon Justin! I am running my first marathon later in the year, so it was so useful to see your experience, especially the cramping. I think I need to order some salt tablets!🙈
hey mate. any reason you decided to use vapourflys? at the pace you are running you would be more suited and comfortable in an everyday easy trainer. at 5:30pace you aren't benefiting from having a nimble race shoe. actually a detriment to form. source: work at the running company, 2:41 marathoner
No reason in particular but I thought it might shave a few minutes off🤣. I had no idea that it might be hurting my form! Never really thought about it but really appreciate the comment!
Hey there, Justin! Beautiful running footage! Congrats on completing your first marathon! 🏃♂ It sounds like you faced some challenges along the way, but you persevered and crossed that finish line with determination. Keep up the hard work, and with some adjustments and more training, you'll reach your time goal next time. Your journey is inspiring, and I appreciate you sharing it with us. Here's to more successful marathons in the future! 👏 Fully watched and subscribed, mate!
Marathons are HARD man. And the weather was a factor too. It’s insane how much of a difference heat can make on your time. Also, don’t worry about sleeping good the night before, but rather get good sleep two days before the race. No one sleeps good the night before a race.
Dear Justin. Maybe you should run more long runs in your preparation into a marathon and be more patient in the first half of the race. I wont critizise you because you really fought in the last 12 km but you completed and get expirienced about how hard a marathon is. Inga Dk.
It’s a combination of zone 1 training at long distances, intervals/tempo runs, and faster runs. The zone 1 training is most optimal as it builds a base for running economy.
@@annac9534the main issue was that he only had 4 months training (1 month of 5K per day and 3 months beginner to marathon). It simply isn’t enough time for most people that don’t have an aerobic based (cyclist, soccer player, swimmer, etc) if you want a decent time. Like you said, zone 1/2 training is very important to build that base but as you know, it takes a lot of time to build that and not something you can just rush even if you are very dedicated. So while it is feasible to complete a marathon with 4 months of running experience, the goal should just be finishing. He went at a sub 4 pace to start (a lot of first time marathoners have this issue as they are super hype by the experience. I would have suggested going at a 4h 30 marathon pace and likely he would have suffered less and finished faster.
Nice job man! I think you played it really well in the moment. Slowing down early when you realized you might be going too fast probably saved you. The wall is much harder when you hit it hard and fast. Most people's first marathon plays out exactly like yours no matter how much training they do. Awesome job!
I think your glukose reserve was a big factor in your race. It wasnt constant and you got hitting the wall. But also you complete the maraton and thats the one. Congrates for this video. Inga, DK.
I also did the Sydney Marathon this year so I feel your pain going through the battle with the heat on that day. Having done quite a few marathons I learnt to stick with a pacer near your goal time at least the first 15k which forces you not to start off too fast from all the excitement. Managed to avoid the cramping in the run by taking a couple of Crampix shots during the race. I got these from the bib pickup expo, they taste terrible, just like the salty water you get in a jar of pickles, but must have done the trick.
Really like the new course and atmosphere for Sydney which is scenic in the first half and mostly downhill in the last 5k, just needed the weather to co-operate so fingers crossed for next year@@Justin_Ly
Well done! Great video. I had a very similar experience like you in my first maraton. I had a sub 4 hour goal like you, but my time was 4:30. The heath was also a killer for me. But looking back I am mostly proud of finishing, that takes a lot of power, so you should defo feel proud aswell!
I just ran my first marathon last week. I think I would have ended up the same if our weather was as warm as it looks for you in the video. There are so many factors during race day you can't control.. I could really relate to the cramping part. Never had any problems during training, but my glutes started cramping up at 38km, which was immensely painful. Good on you for persevering and congrats on your first marathon! Love the video :D
Great first effort, and really good considering the short training block. If you plan on doing another, here are a few tips that helped me prevent bonking: 1. Build up the long run slowly and have enough time to get 3 or 4 long runs at around 35-38k. 2. Take at least 1 salt tablet (on a hot day take two over the course of the race) 3. Run the first 10k purposefully at or slower than your target time pace (do not try to bank time at the beginning). 4. Get a good warm up in (2-3k easy like 6mpk or slower plus dynamic stretches) One more 4-6 month block and you can definitely hit that 4 hr goal! Keep it up!
Hopefully you've sorted out your cramping issues. It's a battle for me. I found the Precision Hydration website questionnaire very helpful. I intake quite a bit of sodium on my long runs and races now. The weather certainly didn't help last year either. 2024 forecast looks a lot better. Fingers crossed
Thanks Josh!! Yes, weather is looking much better this year 😅!! Unfortunately, I've been slacking a bit on training so not sure if my legs can carry me. Will probably be taking a salt pill nice and early and stay on top of nutrition. Can't wait though!! Good luck!
This was also me during my first marathon. I slept for an hour before the race and I did not eat properly. My goal pace was an average of 5:15, Adrenaline kicked in and I started with a 4:15. LOL I hit the wall at 21km, when the hills started, but kept on running really slowly. By the end I could muster up the strength to sprint the final stretches but I still missed time because of crashing and burning so badly. Lesson learned I guess
Congrats on finishing!! Hitting the wall that early sounds absolutely brutal! Good to be able to take some lessons out of it! We'll hopefully be back better 😆
The one marathon I did I set out w/ a piece of paper where I should be at each mile at a 10min/mile pace. I focused on keeping that pace, and not getting an adrenaline drop, and it worked. The 20 mile sign, where bonking occurs, was at a cemetery, which I thought ironic.
I’m running my first marathon in Kansas City this Saturday. I’ve trained from couch to marathon in 5 months and did the Hal Higdon novice 1 program. That training plan is really straight forward and simple. Hopefully it gets me to the finish
Congratulations on finishing! First marathons are tough, both mentally and physically and heat makes everything harder. Especially impressive that you ran one only after 6 months of running! Like several other commenters already suggested, you’ll probably want to focus on lots of easy (low heart rate) runs to build your base and endurance. You don’t necessarily need to run huge long runs (my longest last training was 27km) but you do want to be hitting a high weekly volume (60-80km) towards the end. I just finished my fourth marathon in Melbourne last month (running marathons is addictive!) using the above approach and got a PB of 3:34. I had a similar stress with the toilet queue before my race but luckily the conditions in Melbourne were nowhere near as hot as what you experienced. All the best for your next marathon!
Great video bud, that first marathon is always seriously tough but more rewarding feeling ever! Make sure to have salt tabs next time to avoid the cramping!
Had bad cramps on my first marathon too. I wasn't sure why either but I suspected an electrolytes imbalance. On my second marathon, just ran NYC, I took three salt pills, and I had no issue with cramping whatsoever. Keep on running!
I was in this race - I collapsed with heat stroke at 38.5km - heading towards a sub 4 finish. I’d done all the training and run to 35km a number of times. It was very scary but I survived and I’m running again this year - a whole lot wiser. If it’s hot you’ve just got to be careful.
It wasn't easy that's for sure!! Good to hear the experience didn't put you off! The weather looking much better this year!! Might see you out there! Good luck! 💪
Its really hard to prepare for the wall that is 3 hour+ runs. You just fall so behind on your nutrition and its nearly impossible to catch up once that happens. My first marathon was a 4:40, but I also ran a 10k and 5k the day before as part of the challenge (4-way Challenge, Flying Pig). I had to resort to run-walking at mile 18 myself. I had planned to start it at 20 miles but it was a brutal run start (storm, had to run through like 15 cm of water in some spots from water rushing down streets, was fun) As Comparison to Ultra marathons, to stay on top of ultras you need to eat at least 500 calories an hour which is 5 gels an hour (not sustainable $$$ wise or for the stomach). Its actually kindof hard to do lol. You burn through a lot of your quick access energy within 3 hours which is why it sucks so much to go beyond that.
Your time was almost dead on what my first marathon was. I, too, hoped for sub 4 but hit the wall hard, pretty much for all the same reasons (plus some GI trouble for good measure). Others have commented suggestions so I'll just add that 1 marathon of experience is HUGE when it comes to running a second. I cut off 30 minutes on my second attempt, just avoiding the mistakes of the first. Congratulations and good luck!
Nice job finishing is all that matters for pride. Ive been training for my first marathon sometime next year. Im a total novice but you definitely give me inspiration.
Congratulations! You can be proud of yourself... tough races are the best to learn from ;) Next time try to better trust your gut feeling. The first 12k or so you constantly told yourself you are probably little fast. Be sure, that that you probably saved some minutes there, but this definitely cost you much more at the end. As far as I understand you didn`t do many long runs so far. So throw in some extra 30-35k runs in your next training block and you will do fine in your next race. When the conditions are better, you should easily run the sub4
Your experience was very similar to my first marathon except you still finished 2 hours quicker than I did lol. But just how you described all of it sounded exactly like my experience. oh and I hit my wall little sooner. I'm having my 2nd attempt in 12 weeks which is 1 exact year later so hoping for a big improvement
Congrats on your first marathon! Really solid effort especially in those tough weather conditions and that hilly course, and also given that you haven't been running for that long either. Also really enjoyed the video format, keep it up mate!
I ran my first marathon in May and it sounds like you and I had basically the same exact experience. Around mile 20, I just couldn’t get my legs to run no matter how hard I tried. And it was very warm outside.
I'm not sponsored in any way by them, but a few years back when I was starting to run longer than HM distance (before I stopped running for some years completely), I came across "base performamce electrolyte salt". I'm in Europe, and couldn't find it anywhere, so I had it shipped over from the US. It's basically a salt that you lick along the way and it's used by multiple Ironman athletes to overcome cramps and electrolyte deficiency during their events. Via ironman athletes is also how I got to them in the first place. I have the feeling that this has helped me with my longer distance running and also in other sports where in the past I was more prone to cramps after an extended period of time. I have not yet run a full marathon yet (that's planned for next year, as i just picked up running again a few months back), so I can't say what happens after 35km+ and if it will definitely help, or if all that "ironman" talk was just marketing (despite me hearing it from athletes and not the organization). Just be careful to not overdo electrolytes in general, as sodium does bind water, and you want the water you drink at the aid stations to replenish your fluid loss from running and not just be absorbed by the salt. Still, good job with finishing the marathon!
Thank so much for the comment! I appreciate it! Will definitely check the product out thanks!! Good luck with your marathon. I'm sure you will crush it!! 😁🏃♂️
Seems very similar to my first marathon back in 2021 I had horrendous cramping after 30km literally seized up both legs was on the floor, 3 marathons later haven’t had cramping since, I went too hard in the first go and didn’t fuel / hydrate enough, but honestly I think it was more so my body not being able to handle the pace I was running at for that distance more so than anything, now I take 6/7 gels and water / Gatorade every station
First of all, congratulations on the run. Crossing that finish line is never easy. I agree that you need to do more long runs. At least 2 runs of 20-22 miles. Also, it looks like you started too fast. Finally, you need to slow way down in the heat. You really wanted more water during the last six miles since think about carrying water with you. A small bottle that you can refill at each water stop. Just suggestions. You did a great job!
Your cramps were likely not tied to low electrolytes. Runners will often start cramping when exhaustion starts to set in and your body begins to slouch, causing bad running form and your lesser used muscles have to shoulder more of the load. Since these muscles are have not been trained for this, they cramp. For your next training block, you need to focus on doing plenty of long runs and train yourself to keep proper form even when your legs are exhausted.
I think you said you prepared 3 months. Basically means you were not prepared.. So sub 4:30 in the heat is something you should be very happy with. Not sure what your goal time was but I guess it was less realistic. Congratulation on a really good time. And I assume you mixed up lactic acid with cramps? If so you had the exact same experience as me and I finished at 5:00 😂. Was also my first marathon and my goal was sub 4:30. But lactic acid was just overkill after 30 km
Great video, congrats for your 1st Marathon. My two cents on what went wrong, i see obviously pacing mistakes (you should stick to your Marathon training pace and if you feel good finish strong instead of starting strong), 2nd should be nutrition, especially electrolytes can be the reason for the cramping (shoot for 700 to 800mg of sodium per hour), what was your nutrition protocol before and during btw ? (Nothing in the video, but you should take between 60 and 70g of carbs per hour.
@@Justin_Ly I believe you were wearing rts sport socks at the straight opening of your video. RTS sport is a swiss sport tv channel that speaks french, that's why I was surprised to see them on the feet of an australian guy 🤭
Congrats on completing the marathon. I think you should have done the half-marathon instead. There are new things to learn when going from 10K runs to half-marathons to marathons. Go for a half marathon before summer and a marathon after summer. Avoid the heat for those big events.
Thanks!!! My longest run I did during my 3 month training block was 32km. I believe I felt better doing that 32km then I did at the 32km mark in the actual race. Definitely, feel like it's necessary to go a bit further to break the mental & physical barrier but it's tough to balance with recovery & potential injury etc.
Your time wasn't too bad for a first attempt. Sub 5 hours is pretty normal. I did my first half marathon last year and got 2 hour 3 minutes and was annoyed by not going sub 2.
Yeah gonna do the half again this April in Canberra. The initial plan was to do a full marathon but the back half of last year my son brought every disease back from his daycare that I caught - so training was bad. I might aim to do the full marathon in Sydney later this year. Not sure.
Also you should run with Sydney Marathon training club next year we run parts of the course and you get to meet other people you will be running with it great help
Is it normal for Sydney Marathon to start so late… in Singapore, we have to start as early as 4am and even then, the temp is anywhere between 24 to 28. Pass 9am and it will be in the 30s. Anyway, congrats on your first Mara!
Yeah 7am for the marathon is normal in Sydney I believe. We were right in the middle of a heat wave during the marathon which was why it got so hot!! Oh my a marathon in Singapore sounds like hell!! Good for training tho! Cheers 😁
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you ran 32km and you're not even sweating.. 🤔
I was deep deep in the pain cave! 😂
Bro this is literally my exact experience!!! Was aiming for sub 4 but once those cramps kicked in, my goal became to finish!! I am proud of your resilience!!
Thanks so much Jeremiah!! Appreciate the support!! I hope you managed to get through it aswell! 💪
Congrats on your Marathon!! I just ran my first one a week ago in Chicago!
I can also give you some advice that worked for me:
1. Drink an electrolyte drink everyday for the entire week before the marathon.
2. Be very conservative, I pushed from 30k to the finish
3. Have gels way before your body need’s them.
4. Carb Load 4 days out from the race.
5. Try not to miss any water station.
6. Don’t weave so much! That requires extra energy! The path will clear, just be patient.
Great video man!
Thanks for sharing these tips Robert!! Super helpful for any first time marathoners!! Appreciate the kind words! 😁
All of this is good advice. I take electrolyte tablets so i can stick to just plain water .
1. If it sits for your stomach
2 Correct.
3. Take gels early about every 40 minutes and test this in Training during long runs.
4. Carb Loading whole grain pasta with bolognese is great. .
Thanks for sharing this advice 🙏🏻🙏🏻
I am planning for my first Marathon next year 🏃🏻♀️🏃🏻♀️🏃🏻♀️
5:09
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Congrats on Completing. As You Asked - Tips for your next one,
1.Complete a Proper Endurance Block, preparation is key, you need to build up to and log around 65-80 km a week for at least 4 weeks about 3 weeks out, I would suggest 3 weeks taper straight after the Endurance block, Taper either load or distance, not both. Ensure you reduce your food intake accordingly during taper otherwise you will balloon, This Endurance Block needs to still include all workouts, do them at the correct effort or heart rate levels, expect them to be BRUTAL as you will be fatigued and if it is not, you aint working hard enough.
2. CRAMPS, Quite simply You did not check the weather, Electrolyte Gels are key, you are sweating all your salts out, When only 25c here in the UK this summer, every long run, I ran with one bottle of salts, one of carb drink, 500ml per hour, so you need to carry 2 litres of of fluid, at 9.00 min mile pace, a bladder is the right way to go, if you are racing, then you need to training hotter and hill'er. Your Cramping was a combination of lack of training, load ie shoes, check your cadence, bad running form, ie due to dehydration. Long Runs: Do not run long runs longer than 2.5 hrs or 22 Miles, it will eat into your recovery to much.
3. I would use a tool like the V-Dot calculator, you can put in target pace, then you can adjust for temps, my check on this meant that you should of been running 9.30 per mile and coming in at around 4.09.01, if you negative split on a hot day, it will pay you back with a lot easier race.
4. 3/4 Effort. 3 weeks should be as per plan, then the 4th week you need to ease off, to allow your body to recover, it does not need much, with good recovery, then first week back on each 4 start easy and build back in. Start the training of not going out to hot in training.
I hope this all helps, I have run 3 virtual on my own including London and Completed all, quickest 4.23.00 and slowest 4.51.00, the later is a proper bonk / wall. I had to walk every half a mile for about 6 miles, due to not having a enough fuel, water and also endurance training. The 4.21.00 was just last month, with only 10 days of continuous high milage days, a short 4-5 day taper, which is only possible if you already run 20+ miles a week and have a very strong mindset. So whilst I say points 1-4, you will see there is more than one way of getting it done.
Great Video, felt worth giving you some of my time and advice, best wishes and if any of it helps...I am happy.
Thank you so much for taking the time for sharing your tips and experience!! I really appreciate it! Will definitely be taking your advice into account for my next marathon!! Hoping to train harder and get better! 🔥❤️
1. You can taper both intensity and distance because if you taper either you will get some issue. Cutting intensity and volume 3 weeks out and for shorter race like HM 10 days out. Less and shorter long runs and short track or speed sessions by about 25%
For final workout combinations of 800+ 200*3 or maybe to time 1600 fits well or two times 2000 for threshold running all 20 seconds faster then race pace.
You articulated my experience running my first marathon last year. Having run the first half in 1:50, I finished in nearly 6 hours! For me, the cramps started around 25km and couldn’t get rid of it. Was one of the most painful experiences of my life. But ye, a lot to learn from your video and people’s comments. Thanks for sharing.
Ouch that sounds painful!! You should be proud that you finished! Remember average people don't run marathons! If you enjoyed, pls consider subbing 😁
Well done on completing! You asked for advice so here goes:
The main things that counted against you (in my opinion) were…
A. Not enough salt / electrolytes
B. The heat
C. (And I think this is the main one) setting off far too fast, even if the weather had been cooler, and continuing that way for a long time. Too many matches burnt and you simply can’t come back from that.
D. Going from scratch to a marathon so quickly. A much slower / longer period of base building would’ve made your experience much more enjoyable.
Hope all that helps!
Conrad! Thanks for taking the time to write out these tips! I really appreciate it! Will definitely be hoping to improve on my time and need to keep this in mind for next time!! Cheers 🔥🙏
Salts and electrolytes are very important because you loose a lot due to sweat.
What a great recap. Man, you did so great. Look forward to seeing what happens on your next one!
Andrew! Thanks so much for the kind words! Appreciate it 💪
Amazing effort! I know ur pain I’m 51 and I’ve completed 4 marathons including Berlin just a few weeks ago. I had an amazing training block and was going for a 4:15 goal but the heat on day changed everything! Considering I have a blood condition that is dangerous if I’m dehydrated during endurance events, I decided to be safe and slow down resulting un a 4:40 finish. Still, I’m so glad I did that even though I didn’t make my goal, health is wealth. I suggest u get a “wrist wallet” that slides on ur wrist where u can put salt pills. Another thing - try taking a gel every 3 miles. Keep training my friend and go for it again! Stay blessed 🙏🏽
Thank you so much!! Congratulations on all your achievements!! Yes in that heat probably best to be a bit more conservative, there were a lot of people on the side getting treated by paramedics. Thanks for the tips!! I did take gels ever 3 or so miles but I think I just set out a bit too fast for my ability!! Will definitely be back, appreciate the support 🙏💪
Drinking a lot and preparing this in Training is important you can simulate that during long runs.
Awesome effort!
I'm planning to run my first marathon this year in Sydney! My longest run was 24.4km, but completing a marathon would be so out of this world for me
Cheers mate!! Good luck!! I'm sure you'll crush it!! 💪
Good vid Justin. I completed my first marathon in Amsterdam last week 3:29:29. My strategy was to utilise the 3:30 pacers, which worked a dream. It took all the thought out of the race and allowed me to take in marathon and concentrate on fuelling.
Considered a belt for gels and carbohydrate drinks.
Great job and keep it going!
Congrats mate!! That’s an amazing achievement!! Cheers for the tips 😀
I'm really glad this popped up in my feed! Thanks for the video :)
Glad you enjoyed it!! 😊
Good lessons, and you finished! Thanks for sharing.
Cheers mate! 🙏 Appreciate it!
great video. i will do my first marathon in under 2 weeks from now in Shanghai. Super excited
Amazing! How’d you go?!? 🤞
Congrats! Finishing a marathon is tough, and not guaranteed. This may be the "realest" marathon video I've seen on UA-cam thus far (or maybe I just don't relate to those "I ran a marathon with little/no training and few issues to report" videos). Cramps have been a part of my marathon journey and ruined what would have otherwise been great races in the 6 I've done. That being said, this last one (2 weeks ago) may have been the first time I learned how to run the distance. I think my cramps are a combination of overexertion and lack of salt/electrolytes, so this was the first race I brought my own bottle w/tons of electrolytes/salt in it.
Thanks mate!! Appreciate the comment!! Congrats on the 6 marathons, that's awesome!! Keep it up!! 💪🫶
Well done for not being put off by your first experience and choosing to learn from it
Thanks Tim!!! Appreciate the comment! 🔥
Justin, great video, I had a similar problem when I ran my first NYC Marathon, It was so hard and you are inspiring many people telling your experience, great job and congratulations, You got your medal. Thank you.
Thanks so much Leo! One day I'd love to run NYC! I really appreciate the kind words 😁
Well done Justin, running a marathon is fantastic achievement. The wall is real, the greatest moment comes when you realise you hit it, and still managed to finish. Good luck for the future runs! Never be disappointed for finishing what is an epic distance!
Thank you so much Barry!! Really appreciate the kind words! 🫶
Well done Justin. I think many of us have been there, especially on our first ever marathon. I hit the wall at 18 miles and had never cramped so much. Respect to you for not only completing it but for also still smiling and enjoying the experience. I run the Manchester marathon in the U.K. this year and will try again. Congrats! You did it 👍🏾
Thanks Adrian!! I really appreciate the comment!! Good luck this year for Manchester!! 🫶
Mate thanks for sharing this, awesome!
Thanks for the comment!! Appreciate it! Are you planning on running this year?
@@Justin_Ly ha no I’m just a beginner to running, so just trying to get tips and inspiration!
@@christopherchan2864 In no time then ahaha! Good luck!
i currently training myself for this coming marathon here in singapore (dec 3). thank you so much for sharing this experience. im not a runner and currently can only do 8-9:00km pace slow AF. had a 32KM run/walk last weekend and i was incredibly pain... and i couldn't think of another 10KM just what you've accomplished. congratulations! you are very inspiring.
Thanks for the comment mate! 🔥 Finishing the marathon is a massive accomplishment in of itself! I wish you all the best! You've got this! 💪
That’s a good pace, just enjoy your race. May the force be with you my friend.
Thanks for posting this! I’m running my first marathon in May and your video has given me some insight in why to expect!
SAME
Thanks Corey!! All the best for your first marathon!! There are plenty of tips in the comments!! I'm sure you will absolutely crush it! 💪
@@Justin_Ly how’s your running progressed since the marathon? Any plans on future races :)
@@coryhoi7764 I'm definitely not as fit as I was when running the marathon 😅. Thinking of doing the Sydney one again this year but going on holidays a few months before hand so I'll have to train hard before hand and then hopefully can keep up the fitness in the 2 months I have when I get back. Could be interesting 😄. Which marathon are you running?
@@Justin_Ly haha, keep us posted! Would love to see updates on your training. I’m running may 5th, Providence RI. My longest run so far is 15 miles, and my longest before the race will be 21. I’m planning on going for sub 4…. But will make a decision closer to the race lol.
Congratulations! So sorry you had to deal with the heat that day! That makes it so hard! Looks like a beautiful course! :)
Thanks Belle! It wasn't the best conditions but happy to have crossed the line! 😂 I see you do a lot of Disney Marathons!! I will have to do one one day, I'm a massive Disney fan so it's like combining 2 passions hahah! Keep on crushing it! 💪
@@Justin_Ly Thank you! Highly recommend, they are so much fun! :) 🤩
congrats and thanks for sharing, you made it!
Thank you so much!! I appreciate it! 🙏
Same here, cramping got me on my first marathon last year. It took me 5 hours to finish. I have since started taking salt capsules and they really help. Way to go!
Thank you so much 🙏🙏 will be looking into them! Appreciate the comment! Congrats on finishing 😀
Feels exactly the same as my 1st marathon experience in London. Was aiming for 3hr 45m and hit 1hr 50m at mile 13 but hit the wall hard just almost identically to how you did. So i can definitely relate! Congrats on getting to the end and I'm trying to learn my lesson for my 2nd marathon in September!
Thanks mate!! Appreciate it🔥You were flying that first half! How'd you end up going? Hopefully, I'll do London one day!
@@Justin_Ly I finished almost identical at 4hr 29m and I was so angry and frustrated with myself! I am slowly feeling better about it seeing other people's stories from their 1st marathon and it has been over a year now! Hoping for sub 4hr in September in Richmond, London. I can't recommend doing the London Marathon enough though, great crowds throughout the course and the vibe is amazing! Good luck on your next one!
@@markcarterfitness Marathon experience is a bit plus! Thanks mate! Looking like I'm doing Sydney again here! 😅All the best with the training. I'm sure you'll crush it!! One day 🤞
I ran my first marathon in April in 4h31. I had covid 3 weeks before the race and was pretty unwell. So finishing didn’t feel achievable, but I did with walking breaks every 5 km and keeping a steady pace through. Now focusing on April 2024 with more zone 1 base training, more 25-35 km long runs, more strength training and losing some extra weight.
Congratulations!! That's an astonishing effort having COVID 3 weeks prior. Keep it up 😁
I did my first marathon last weekend in Hartford, CT and also hit the wall around mile 21. Calves and feet in total pain, nearly fell over at mile 23 from shaky legs. Still managed a BQ of 3:07:38 (just turned 40 a few days prior) but really should have done better.
Congrats!! That is an amazing achievement!! The dream!! 🙏🔥
Well done brother! Fantastic story of the First Ever Marathon , this is why we are loving it! It HUrts so badly but after we have great memories.
Thank you so much Ivan! Really appreciate the comment! Will be back again this year so stay tuned!!! 🔥
Great video - thanks for your wonderful insight. Reminds me of my first (and second) marathon - feeling great at the start but hitting the wall in the last 10k. Try Gold Coast and Melbourne - you will love it too. Good luck and remember, the half way mark is really at 32k.
Cheers!! 🙏Yes! Maybe Gold Coast or Melbourne is in the cards!! Need to definitely pace better 😅.
Incredible Justin! Amazing video, so inspirational! Love the journey
Cheers Jov!! See you soon mate! ❤️
Great and realistic video!
Thanks Sarah!! Glad you liked it! Are you running a marathon this year?
Training for my first Marathon in Stockholm next year in June 2024.
I love the positive energy throughout the whole race and how you carried on and calm down avoiding getting nervous.
Mentally you are in a great place. It is just matter of time you will do excellent 👌🏼
❤ from London
J
Sydney looks absolutely incredible 😍
Thanks J!! Good luck in your marathon in next year hopefully you can take some insight out of mine!! Sydney is stunning, maybe even worth a flight to visit 🤔. Appreciate the kind words!! 🙏💪
yeah most people would be crying in that heat. heard tons passed out.. Not surprised aussies had a toilet fiasco btw. Don't trust aussies to plan or organise a picnic let alone a marathon.
My first marathon was similar. My legs stopped working after mile 20 and I had to run/walk in the last 6 miles. I had plenty of gels and water and salt. A better pacing strategy and more running milage fixed it for me the next year.
Thanks for this insight Kyle!! Definitely my thinking as well! Cheers :)
Amazing time for a first marathon. I’m yet to run one and would be stoked to run your time! Congrats on finishing.
Thanks mate!! You can do it! 💪
Congratulations on completing your first marathon Justin! I am running my first marathon later in the year, so it was so useful to see your experience, especially the cramping. I think I need to order some salt tablets!🙈
Thanks Shezza!! I’m sure you’ll kill it! There are some good tips in the comments here!! Which marathon are you running? 😀
@@Justin_Ly Thank you ☺️
hey mate. any reason you decided to use vapourflys? at the pace you are running you would be more suited and comfortable in an everyday easy trainer. at 5:30pace you aren't benefiting from having a nimble race shoe. actually a detriment to form.
source: work at the running company, 2:41 marathoner
No reason in particular but I thought it might shave a few minutes off🤣. I had no idea that it might be hurting my form! Never really thought about it but really appreciate the comment!
Hey there, Justin! Beautiful running footage! Congrats on completing your first marathon! 🏃♂ It sounds like you faced some challenges along the way, but you persevered and crossed that finish line with determination. Keep up the hard work, and with some adjustments and more training, you'll reach your time goal next time. Your journey is inspiring, and I appreciate you sharing it with us. Here's to more successful marathons in the future! 👏 Fully watched and subscribed, mate!
Thanks Mihai!! Appreciate the kind words!! Cheers for putting out such good running resources!
Marathons are HARD man. And the weather was a factor too. It’s insane how much of a difference heat can make on your time. Also, don’t worry about sleeping good the night before, but rather get good sleep two days before the race. No one sleeps good the night before a race.
Yeah Marathons are definitely HARD ahaha! Big humbling experience!! Thanks for the advice I appreciate it 🙏
Dear Justin. Maybe you should run more long runs in your preparation into a marathon and be more patient in the first half of the race. I wont critizise you because you really fought in the last 12 km but you completed and get expirienced about how hard a marathon is. Inga Dk.
I agree!! Definitely need to do a few longer runs!! Thanks for the kind words! 🙏😊
It’s a combination of zone 1 training at long distances, intervals/tempo runs, and faster runs. The zone 1 training is most optimal as it builds a base for running economy.
@@annac9534the main issue was that he only had 4 months training (1 month of 5K per day and 3 months beginner to marathon). It simply isn’t enough time for most people that don’t have an aerobic based (cyclist, soccer player, swimmer, etc) if you want a decent time. Like you said, zone 1/2 training is very important to build that base but as you know, it takes a lot of time to build that and not something you can just rush even if you are very dedicated. So while it is feasible to complete a marathon with 4 months of running experience, the goal should just be finishing. He went at a sub 4 pace to start (a lot of first time marathoners have this issue as they are super hype by the experience. I would have suggested going at a 4h 30 marathon pace and likely he would have suffered less and finished faster.
Do you still run marathons?
@@PoetWithPace Yes I am preparing one in near future. Which one I have not quite decided yet.
Nice job man! I think you played it really well in the moment. Slowing down early when you realized you might be going too fast probably saved you. The wall is much harder when you hit it hard and fast. Most people's first marathon plays out exactly like yours no matter how much training they do. Awesome job!
Thanks mate!! It really does hit you fast, I was on pace and then suddenly just couldn't run anymore! Cheers!! 😁
I think your glukose reserve was a big factor in your race. It wasnt constant and you got hitting the wall. But also you complete the maraton and thats the one. Congrates for this video. Inga, DK.
Congratulation. Now you have an Marathon PB. ;O)
Congrats man!!!
Thanks Paul!!! 🔥
good job finishing. i had a similar experience for my first marathaon, went out too fast. struggled to finish. got 3:57
That's great!! Congrats!! Sub 4 is pending for me ahahha! Have you done any since?
Congrats on your first marathon Justin! Well done! New subscriber here 🤝
Thanks Dom!! Keen to see your progress!! 🤝🔥
I also did the Sydney Marathon this year so I feel your pain going through the battle with the heat on that day. Having done quite a few marathons I learnt to stick with a pacer near your goal time at least the first 15k which forces you not to start off too fast from all the excitement. Managed to avoid the cramping in the run by taking a couple of Crampix shots during the race. I got these from the bib pickup expo, they taste terrible, just like the salty water you get in a jar of pickles, but must have done the trick.
Cheers for the advice Gordon!! A massive learning experience!! How'd you find the race??
Really like the new course and atmosphere for Sydney which is scenic in the first half and mostly downhill in the last 5k, just needed the weather to co-operate so fingers crossed for next year@@Justin_Ly
Well done! Great video.
I had a very similar experience like you in my first maraton. I had a sub 4 hour goal like you, but my time was 4:30. The heath was also a killer for me. But looking back I am mostly proud of finishing, that takes a lot of power, so you should defo feel proud aswell!
Awesome effort mate!! I agree! Any plans to do another?
I will run my first marathon at Taipei Marathon in December. Your videos are so inspiring to me. Thanks for sharing!
You got this!! Thank you, i really enjoy making them!! Make sure you pick up some of the tips in the comments ahah!! All the best Kevin! 😁
I just ran my first marathon last week. I think I would have ended up the same if our weather was as warm as it looks for you in the video. There are so many factors during race day you can't control.. I could really relate to the cramping part. Never had any problems during training, but my glutes started cramping up at 38km, which was immensely painful. Good on you for persevering and congrats on your first marathon! Love the video :D
Thanks Robin!! Appreciate the kind words! 😊 Congrats on running your first marathon too! Where abouts did you run?
So cool to see your experience Justin! What a great first marathon experience to give you a boost for next time! NYC marathon next?
That's the dream! 🙏
Great first effort, and really good considering the short training block. If you plan on doing another, here are a few tips that helped me prevent bonking:
1. Build up the long run slowly and have enough time to get 3 or 4 long runs at around 35-38k.
2. Take at least 1 salt tablet (on a hot day take two over the course of the race)
3. Run the first 10k purposefully at or slower than your target time pace (do not try to bank time at the beginning).
4. Get a good warm up in (2-3k easy like 6mpk or slower plus dynamic stretches)
One more 4-6 month block and you can definitely hit that 4 hr goal! Keep it up!
Thanks Christopher for taking the time to write these tips!! Will definitely take them into consideration for next time!! 😁
Hopefully you've sorted out your cramping issues. It's a battle for me. I found the Precision Hydration website questionnaire very helpful. I intake quite a bit of sodium on my long runs and races now. The weather certainly didn't help last year either. 2024 forecast looks a lot better. Fingers crossed
Thanks Josh!! Yes, weather is looking much better this year 😅!! Unfortunately, I've been slacking a bit on training so not sure if my legs can carry me. Will probably be taking a salt pill nice and early and stay on top of nutrition. Can't wait though!! Good luck!
This was also me during my first marathon. I slept for an hour before the race and I did not eat properly.
My goal pace was an average of 5:15, Adrenaline kicked in and I started with a 4:15. LOL
I hit the wall at 21km, when the hills started, but kept on running really slowly. By the end I could muster up the strength to sprint the final stretches but I still missed time because of crashing and burning so badly.
Lesson learned I guess
Congrats on finishing!! Hitting the wall that early sounds absolutely brutal! Good to be able to take some lessons out of it! We'll hopefully be back better 😆
The one marathon I did I set out w/ a piece of paper where I should be at each mile at a 10min/mile pace. I focused on keeping that pace, and not getting an adrenaline drop, and it worked. The 20 mile sign, where bonking occurs, was at a cemetery, which I thought ironic.
yes I saw people write the goal time on their arms! a good idea to make sure you stay on pace!! That's funny!! Any plans to run other marathon??
@@Justin_Ly That was a long time ago. I'm way too fat & outta shape for anything over a 10k nowadays. Good job!
@@filoIII Got to start somewhere ☺ All the best
I’m running my first marathon in Kansas City this Saturday. I’ve trained from couch to marathon in 5 months and did the Hal Higdon novice 1 program. That training plan is really straight forward and simple. Hopefully it gets me to the finish
It's going to be hard! Remember to set out really slowly!! You'd do great! All the best!! 🔥
@@Justin_Ly appreciate it! Stuffing my face full of carbs the last few days. Ready to get this shit over with lol
how did it go?!?@@ryangeorge3982
good vlog! well done on the run.
Thanks mate, glad you enjoyed it! 😄
Congratulations on finishing! First marathons are tough, both mentally and physically and heat makes everything harder. Especially impressive that you ran one only after 6 months of running!
Like several other commenters already suggested, you’ll probably want to focus on lots of easy (low heart rate) runs to build your base and endurance. You don’t necessarily need to run huge long runs (my longest last training was 27km) but you do want to be hitting a high weekly volume (60-80km) towards the end.
I just finished my fourth marathon in Melbourne last month (running marathons is addictive!) using the above approach and got a PB of 3:34. I had a similar stress with the toilet queue before my race but luckily the conditions in Melbourne were nowhere near as hot as what you experienced.
All the best for your next marathon!
Thanks Mark!! Appreciate you taking the time to write these tips!! Congrats on your 4th! 3:34 is a quick time! All the best too 💪
Thanks for sharing 🏃🏽♂️
No problem 👍
Great video bud, that first marathon is always seriously tough but more rewarding feeling ever! Make sure to have salt tabs next time to avoid the cramping!
Cheers Tom!! Will need to adjust the strategy for next time 😊
Good job dude!
Thanks Don! Appreciate it!
Had bad cramps on my first marathon too. I wasn't sure why either but I suspected an electrolytes imbalance. On my second marathon, just ran NYC, I took three salt pills, and I had no issue with cramping whatsoever. Keep on running!
NYC Marathon looked amazing!! Congrats on finishing Christopher!!
Awesome achievement! That heat looked brutal. Well done for completing it! :D
Thanks Mike!! Was definitely a tough one!! Appreciate the support 😁
you did it!
I was in this race - I collapsed with heat stroke at 38.5km - heading towards a sub 4 finish. I’d done all the training and run to 35km a number of times. It was very scary but I survived and I’m running again this year - a whole lot wiser. If it’s hot you’ve just got to be careful.
It wasn't easy that's for sure!! Good to hear the experience didn't put you off! The weather looking much better this year!! Might see you out there! Good luck! 💪
Its really hard to prepare for the wall that is 3 hour+ runs. You just fall so behind on your nutrition and its nearly impossible to catch up once that happens. My first marathon was a 4:40, but I also ran a 10k and 5k the day before as part of the challenge (4-way Challenge, Flying Pig). I had to resort to run-walking at mile 18 myself. I had planned to start it at 20 miles but it was a brutal run start (storm, had to run through like 15 cm of water in some spots from water rushing down streets, was fun)
As Comparison to Ultra marathons, to stay on top of ultras you need to eat at least 500 calories an hour which is 5 gels an hour (not sustainable $$$ wise or for the stomach). Its actually kindof hard to do lol. You burn through a lot of your quick access energy within 3 hours which is why it sucks so much to go beyond that.
Cheers for the comment!! I appreciate it 🫶 sounds brutal but you should be proud you finished!! Have you done an Ultra?! Sounds brutal! 🥵
That was a tough one. I had a very similar experience. Didn't hit the wall but knocked out by the heat.
Yeah it was a brutal day hahaha! 🔥 Any plans to do 2024?
@@Justin_Ly Yes already registered. How about you?
same issue as what happen on my 1st marathon.. hope to do well on my 2nd..
Thank you!! Yes hopefully can come back stronger! 💪
Couch to Marathon and doing a 4:28 is very impressive! I've done 5 and by PB is 4:32.
Cheers Anthony!! Congrats on doing so many!
Your time was almost dead on what my first marathon was. I, too, hoped for sub 4 but hit the wall hard, pretty much for all the same reasons (plus some GI trouble for good measure). Others have commented suggestions so I'll just add that 1 marathon of experience is HUGE when it comes to running a second. I cut off 30 minutes on my second attempt, just avoiding the mistakes of the first. Congratulations and good luck!
Thank you mate!! Sounds like we both had a rough time ahah!! I love your suggestion! Very true!😀
You're vids are pretty cool, I''ll defs continue watching ur youtube journey and other fitness activities +1 sub 💪
Thanks Edward! I appreciate the support! Hope you can learn a thing or two or get some inspiration out of it😄
Love you r accent. Oh yeah congrats!!!!🎉🎉🎉
Thank you from Aus🇦🇺 !!
With all of the knowledge and insight you’ve gained you’ll definitely run sub 4 next time around, especially without the heat and cramping.
That's the goal!! Yes, definitely learned heaps from this first attempt!
Nice job finishing is all that matters for pride. Ive been training for my first marathon sometime next year. Im a total novice but you definitely give me inspiration.
Thank you so much!! Appreciate it!! Good luck with it! Training is half the fun!! 😁
this was my experience. That first half time is deceiving. There's so much pain waiting for you in the second half.
HAHA YES!! Started off so confident. I guess it’s all part of the experience 😅😅
Congratulations! You can be proud of yourself... tough races are the best to learn from ;)
Next time try to better trust your gut feeling. The first 12k or so you constantly told yourself you are probably little fast. Be sure, that that you probably saved some minutes there, but this definitely cost you much more at the end.
As far as I understand you didn`t do many long runs so far. So throw in some extra 30-35k runs in your next training block and you will do fine in your next race. When the conditions are better, you should easily run the sub4
Thanks Martin!! That's a great observation! I think I knew I'd gone too fast at the beginning!! Cheers for the advice and the kind words 💪
I had this and my next marathon i just had a salt tablet half way and every 4 miles a gel and it made a massive difference for me.
Thanks for the tip!! Might need to look into salt tablets!! The marathon experience also helps I'm sure! Cheers 🙏
Good going. Never done one in the heat. It must be something else. Love the medal. Treasure the moment😊
Thanks mate!! Appreciate it! It was a great feeling 🔥
Your experience was very similar to my first marathon except you still finished 2 hours quicker than I did lol. But just how you described all of it sounded exactly like my experience. oh and I hit my wall little sooner. I'm having my 2nd attempt in 12 weeks which is 1 exact year later so hoping for a big improvement
You got this! Let's go 💪
Congrats on your first marathon! Really solid effort especially in those tough weather conditions and that hilly course, and also given that you haven't been running for that long either. Also really enjoyed the video format, keep it up mate!
Thanks so much Rob!! Appreciate the support!! 💪
I ran my first marathon in May and it sounds like you and I had basically the same exact experience. Around mile 20, I just couldn’t get my legs to run no matter how hard I tried. And it was very warm outside.
Congrats Jason!! It's frustrating! Mind wants to move but the body can't 😅. Any plans to run another in the future?
Yep… going to run one in March that should be much cooler and flatter haha
I'm not sponsored in any way by them, but a few years back when I was starting to run longer than HM distance (before I stopped running for some years completely), I came across "base performamce electrolyte salt". I'm in Europe, and couldn't find it anywhere, so I had it shipped over from the US. It's basically a salt that you lick along the way and it's used by multiple Ironman athletes to overcome cramps and electrolyte deficiency during their events. Via ironman athletes is also how I got to them in the first place.
I have the feeling that this has helped me with my longer distance running and also in other sports where in the past I was more prone to cramps after an extended period of time. I have not yet run a full marathon yet (that's planned for next year, as i just picked up running again a few months back), so I can't say what happens after 35km+ and if it will definitely help, or if all that "ironman" talk was just marketing (despite me hearing it from athletes and not the organization). Just be careful to not overdo electrolytes in general, as sodium does bind water, and you want the water you drink at the aid stations to replenish your fluid loss from running and not just be absorbed by the salt.
Still, good job with finishing the marathon!
Thank so much for the comment! I appreciate it! Will definitely check the product out thanks!! Good luck with your marathon. I'm sure you will crush it!! 😁🏃♂️
That is actually a very good time for a first timer
Thanks mate!! Appreciate it! 🔥
Seems very similar to my first marathon back in 2021 I had horrendous cramping after 30km literally seized up both legs was on the floor, 3 marathons later haven’t had cramping since, I went too hard in the first go and didn’t fuel / hydrate enough, but honestly I think it was more so my body not being able to handle the pace I was running at for that distance more so than anything, now I take 6/7 gels and water / Gatorade every station
Awesome, this gives me hope!! Great to see you doing 1+ every year! Hopefully my next times won't be so bad! 😁
Still a good time on that course and the heat, take salt tablets, and hopefully you had gatorade or similar on the day before.
Thanks mate!! Appreciate the tips!! I had half a Gatorade before but was seriously craving a cold one out on the course 😅
It's a different race in the heat. Honestly 4:28 looks excellent to me.
Thank you mate!! Hopefully can come back better this year!
First of all, congratulations on the run. Crossing that finish line is never easy. I agree that you need to do more long runs. At least 2 runs of 20-22 miles. Also, it looks like you started too fast. Finally, you need to slow way down in the heat. You really wanted more water during the last six miles since think about carrying water with you. A small bottle that you can refill at each water stop. Just suggestions. You did a great job!
Thanks for the suggestions!! Appreciate it!! Yes, that extra water would've really helped but definitely set out too fast! Cheers 🔥
Your cramps were likely not tied to low electrolytes. Runners will often start cramping when exhaustion starts to set in and your body begins to slouch, causing bad running form and your lesser used muscles have to shoulder more of the load. Since these muscles are have not been trained for this, they cramp. For your next training block, you need to focus on doing plenty of long runs and train yourself to keep proper form even when your legs are exhausted.
Thanks mate!! You are probably right! Appreciate the tips 😃
I think you said you prepared 3 months. Basically means you were not prepared.. So sub 4:30 in the heat is something you should be very happy with. Not sure what your goal time was but I guess it was less realistic.
Congratulation on a really good time.
And I assume you mixed up lactic acid with cramps?
If so you had the exact same experience as me and I finished at 5:00 😂. Was also my first marathon and my goal was sub 4:30. But lactic acid was just overkill after 30 km
Thanks mate!! Appreciate it! Will hopefully be back stronger! 💪
Great video, congrats for your 1st Marathon. My two cents on what went wrong, i see obviously pacing mistakes (you should stick to your Marathon training pace and if you feel good finish strong instead of starting strong), 2nd should be nutrition, especially electrolytes can be the reason for the cramping (shoot for 700 to 800mg of sodium per hour), what was your nutrition protocol before and during btw ? (Nothing in the video, but you should take between 60 and 70g of carbs per hour.
Thanks Aziz!! I took a gel every 5km pretty consistently! Cheers for the tips 😁
Congrats !! That was way too hot to run a marathon. You will crush the next one if it's cooler.
Thanks mate! Hopefully!🤞🏻😁
Where did you get your RTS sport socks bro?
Well done for not giving up!
Thanks Mathias! Appreciate the comment! Not sure what RTS socks are but the ones I'm wearing here are Steigen Running Socks!! 😁
@@Justin_Ly I believe you were wearing rts sport socks at the straight opening of your video. RTS sport is a swiss sport tv channel that speaks french, that's why I was surprised to see them on the feet of an australian guy 🤭
@@mathiasbaridon5325 Oh right ahahha, it must've been a design from the socks that I didn't even recognise! Thanks for letting me know!
Congrats on completing the marathon. I think you should have done the half-marathon instead. There are new things to learn when going from 10K runs to half-marathons to marathons.
Go for a half marathon before summer and a marathon after summer. Avoid the heat for those big events.
Cheers! Probably a good idea but always up for a challenge! Was tough but fun! 🔥
Great video. Question, what was your longest run in your training program? 32km? 34?
Thanks!!! My longest run I did during my 3 month training block was 32km. I believe I felt better doing that 32km then I did at the 32km mark in the actual race. Definitely, feel like it's necessary to go a bit further to break the mental & physical barrier but it's tough to balance with recovery & potential injury etc.
@@Justin_Ly nice!
Your time wasn't too bad for a first attempt. Sub 5 hours is pretty normal. I did my first half marathon last year and got 2 hour 3 minutes and was annoyed by not going sub 2.
Thanks mate!! Any plans to run another half or full marathon?
Yeah gonna do the half again this April in Canberra. The initial plan was to do a full marathon but the back half of last year my son brought every disease back from his daycare that I caught - so training was bad. I might aim to do the full marathon in Sydney later this year. Not sure.
Oh no!! All the best, I'm sure you'll crush it @@RJ-lb7ic 💪
I got worst cramps ever too around same part as you but some how managed to do Melbourne Marathon 4 weeks after 😂
You are a trooper!! How was the Melbourne Marathon in comparison? Any troubles with doing it so close after?
@@Justin_Ly I found that Melbourne one needed more toilets around the course
@@Justin_Ly Melbourne weather was great about 15 degrees or less on the day but just body felt tired as around 25 km
Also you should run with Sydney Marathon training club next year we run parts of the course and you get to meet other people you will be running with it great help
Youngster energy…. never fails. 😂 Your next one will be better for sure.
Makes for a good story!!! But yes definitely humbling!
I just had the same experience in NYC. 90 days isn't enough time.
Congratulations on finishing!! Yes definitely humbling ahahha! I would love to do the NYC marathon one day, it looks amazing!
@@Justin_Ly was amazing. But I'll run 50 miles a week for the last 10 weeks next time!
nice run! how many of these gels did you eat?
Thanks Paul!! I had 8 so 1 every 5 or so km!!
Is it normal for Sydney Marathon to start so late… in Singapore, we have to start as early as 4am and even then, the temp is anywhere between 24 to 28. Pass 9am and it will be in the 30s. Anyway, congrats on your first Mara!
Yeah 7am for the marathon is normal in Sydney I believe. We were right in the middle of a heat wave during the marathon which was why it got so hot!! Oh my a marathon in Singapore sounds like hell!! Good for training tho! Cheers 😁
Cramp Fix is a game changer