I ran my first marathon. Here are six things that helped me succeed and one thing that almost sabotaged me.

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

• Strength training, carbohydrate loading and the right equipment helped me cross the finish line.

• My only regret was that I consumed too much caffeine, which caused digestive problems.

After years of watching the New York City Marathon, I finally ran my first marathon in 2024.

I signed up because completing the marathon, especially as a runner living in New York City, seemed like a big accomplishment.

Still, I was nervous. Even after I completed the training without any major problems, I didn’t know how the day would go. Will I feel tired and sluggish? Can I get injured? Would my guts betray me? (Spoiler: one of these happened!)

In the end, I ran the entire distance and crossed the finish line when I hoped. I successfully completed my first marathon and had an incredible time thanks to a few steps I took to perform at my best in running shoes. I also made one error in judgment which, fortunately, I was able to correct.

I have never missed a long workout

I started training in the first week of July, following the popular 18 Week Plan for Beginners. My long runs—the most important ones—were on Saturdays.

Since I started in the summer, I needed to make a plan for those Saturdays when I was on vacation or out of town. If I missed Saturday’s 16 mile run and the next one was only supposed to be 12 miles, I would just run 16 miles instead of 12 so I knew I could complete the distance.

On the weekends, when the longest runs were, I tried to be at home. My Friday nights were low-key and ended early, and I coordinated all my plans with Saturday morning.

I trained for strength

I entered strength training about a year before participating in the marathon. Moves like deadlifts and goblet squats helped me build muscle in my legs. Over time, I noticed a difference in my running performance. It’s easier to run long distances without feeling as stiff or exhausted as before.

I found the right equipment

There are so many working brands exists, but just because something is popular and expensive doesn’t mean it’s the best product for you. Michael Mazzara, CEO Half Marathon Guidepreviously told Business Insider that some people will splurge on $300 running shoes that aren’t necessarily the best fit for them or the type of running they do.

Finding shoes that fit me took some trial and error. I spent a lot of time running around stores wearing different sneakers. The results were unexpected: so far I have been recommended Hokas as the best choice during gait analysis I preferred Brooksa brand I wasn’t as familiar with. I liked how cushioned the soles were and felt faster in the Brooks.

I also used the workouts 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’m loaded with carbs

Eating the right foods before a race is critical to performance (and not feeling nauseous during your run).

Jena BrownI was told by a sports nutritionist carb loading — Focusing on low-fiber carbohydrates, such as white bread, plain potatoes and refined pasta, will help me build up energy for the marathon. I also drank smoothies for extra electrolytes, tried to drink more water, and included protein.

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

I gave myself permission to go

Initially, I didn’t have a time goal; I just wanted to run the entire marathon.

But Milika McDowellphysical therapy doctor, says walking during marathons is not only extremely common among beginners, but is also a great way to avoid burnout.

Ironically, by allowing myself to walk when I felt the need to, I was able to recover faster and get back to running. Overall I walked less than half a mile for the entire distance.

I’ve prepared things that I’m looking forward to

Part of me was embarrassed to share my race bib or worried that I would jinx it if I booked a holiday dinner in advance. But I also knew I needed support and motivation, so I needed to overcome any hesitation 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 friends would be waiting for me at various stages of the course. I knew this when I went to my place running club meeting place after the race, I was greeted with applause. And nothing got me across the finish line faster than being on time for dinner.

But too much caffeine ruined my body

I’m inclined to runner’s diarrheaA common problem among runners this is made worse by too much caffeine. During my workouts, I alternated between caffeinated and decaffeinated gels without any problems. Feeling confident, I only bought caffeine gels for the marathon, thinking they would give me an edge, but I also never took that many caffeine gels at once. Everyone had approximately as much caffeine as a can of cola.

I took one every four miles or about every 45 minutes with water or Gatorade. For the first 12 miles I flew above the speed limit. Then my stomach began to growl.

Even though I took anti-diarrhea medication before the race (a trick I learned from other runners), it wasn’t enough to combat my digestive issues. Every time I took a new gel, I felt worse after a few miles.

Luckily, I listened to my body and I used potties along the way. Of course, this meant stopping at five and finishing 20-30 minutes later than planned, but I also avoided a public disaster.

Near 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 achieving my dream, no matter how many trips to the bathroom it took.

Read the original article at Business Insider