I ran my first marathon. Here are 6 things I did that set me up for success, and 1 that nearly sabotaged me.

• The 2024 New York City Marathon was the first marathon I ever ran.

• Strength training, carbo-loading, and the right gear helped me cross the finish line.

• My only regret was consuming too much caffeine, which caused digestive issues.

After years of spectating at the New York City Marathon, I finally ran my first one in 2024.

I signed up because completing a marathon, especially as a runner living in New York, felt like a big bucket-list accomplishment.

Still, I was nervous. Even after completing my training with no major issues, I didn't know how the day would go. Would I feel tired and sluggish? Would I get injured? Would my bowels betray me? (Spoiler: one of those happened!)

In the end, I ran the whole course and crossed the finish line around when I hoped to. I successfully finished my first marathon and had an incredible time, thanks to a few steps I took to put my best sneakered-foot forward. I also made one error in judgment that I was thankfully able to course-correct.

I never skipped the longer training runs

I started training the first week of July, following a popular 18-week beginner plan. My long runs — the most important ones — were on Saturdays.

Because I began in the summer, I had to figure out a plan for the Saturdays I was on vacation or out of town. If I missed a 16-mile Saturday run and the next one was only supposed to be 12 miles, I would just do my 16 instead of the 12 to know I could complete that distance.

For the weekends involving the longest runs, I made sure I was home. My Friday nights were low-key and ended early, and I coordinated all my plans around those Saturday mornings.

I strength-trained

I got into strength training about a year before running the marathon. Movements such as deadlifts and goblet squats helped me build up muscle in my legs. Over time, I noticed a difference in my running performance. It became easier to run longer distances without feeling as stiff or run-down as I used to.

I found the right gear

There are so many running brands out there, but just because something is popular and expensive doesn't mean it's the best product for you. Michael Mazzara, the CEO of Half Marathon Guide, previously told Business Insider that some people will splurge on $300 race shoes that aren't necessarily the best fit for them or the kind of running they're doing.

It took some trial and error to find shoes that work for me. I've spent a lot of time sprinting around stores in different sneakers. The results were surprising: while I was recommended Hokas as the top pick during my gait analysis, I preferred Brooks, a brand I wasn't as familiar with. I liked how cushioned the soles are and felt faster in Brooks.

I also used training to try out different energy gels, such as Gu and Science Is Sport, to see which ones gave me the best results without upsetting my stomach.

I carbo-loaded

Eating the right foods before a race is crucial for performance (and not feeling sick on the run).

Jena Brown, a sports dietitian, told me carbo-loading — focusing on low-fiber carbohydrates like white bread, plain potatoes, and refined-flour pasta — would help me store energy before the marathon. I also drank smoothies for extra electrolytes, tried to drink more water, and included protein.

I also made sure I ate enough before the race, including plain bagels and energy waffles before I started running.

I gave myself permission to walk

Initially, I didn't have a time goal; I just wanted to be able to run the whole marathon.

But Milica McDowell, a doctor of physical therapy, said walking during marathons is not only extremely common for beginners, but also a great way to avoid burnout.

Ironically, by giving myself permission to walk when I felt I had to, I was able to recuperate more quickly and get back to running. All in all, I walked less than half a mile of the whole race.

I set up things to look forward to

Part of me felt shy about sharing my race bib or like I would jinx things if I booked a celebratory dinner reservation in advance. But I also knew I wanted support and motivation, so I had to get over any hangups I had about inviting friends and family to cheer for me.

It ended up being the best day because of the people in my life. I knew that I'd have friends waiting at different points throughout the course. I knew that when I went to my run club's meeting place after the race, I'd be greeted with applause. And nothing got me through that finish line faster than making it to dinner on time.

But too much caffeine wrecked my body

I'm prone to runner's diarrhea, a common issue among runners that gets exacerbated by too much caffeine. During training, I alternated between caffeinated and non-caffeinated gels without any issues. Feeling confident, I only bought caffeinated gels for the marathon, thinking they would give me an edge, but I'd also never taken that many caffeinated gels at once. Each one had about the same amount of caffeine as a can of Coke.

I took one every four miles, or about every 45 minutes, with some water or Gatorade. For the first 12 miles, I was flying, going above the pace I set out for. Then, my stomach gurgled.

Even though I took anti-diarrhea medication before the run (a trick I learned from other runners), it wasn't enough to combat digestive issues. Every time I took a new gel, I felt sicker within a few miles.

Luckily, I listened to my body and used port-o-potties along the way. Sure, that meant stopping at five and finishing 20-30 minutes later than planned, but I also avoided a public catastrophe.

Toward the finish line, I saw someone holding a sign that said "Smile if you peed a little, frown if you pooped a lot." I pouted, but only for a second: I was moments away from accomplishing my dream, no matter how many bathroom breaks it took.

Read the original article on Business Insider