Wally Dunn is a grants administrator for the College of Engineering, Computing and Applied Sciences. He also inspires Clemson University students through his passion for teaching marathon training as a leisure skills instructor.
Having completed 55 marathons since 1978, Dunn understands there is more to preparation than simply running. He shares six steps to effectively train for a marathon.
1. Pick a race
After deciding to run a marathon, start researching which race will work best for you. Dunn recommended picking one that sounds interesting, fits your schedule or takes place in an area you’ve always wanted to visit. “Some people like to run the iconic marathons like in Chicago, in New York or the Marine Corps, the big famous marathons,” he said. “Some people prefer to run the local marathons with just a few hundred runners.” Whichever race you choose, make sure that it suits you.
2. Choose a training plan
Training for a marathon is no walk in the park, so having a plan is essential to succeed. According to Dunn, “Consistency is the key ingredient. Get out there a certain number of times a week, every single week.” Following a plan allows runners to be systematic in time and stress management. However, Dunn emphasized the importance of listening to your body. “While you have a plan, you also have to be flexible with it,” he said. “If there are days when you’re too stressed out, you’re too tired or you have too much to do, don’t be afraid to change plans or rearrange the schedule.”
3. Practice hydration
Hydration and nutrition are two of the most important aspects of training and race day, so it is vital to prepare beforehand. Knowing what fuels your body best, how much to eat and what you enjoy eating is crucial. “Nutrition is the most subjective and personal thing,” Dunn advised. “It is essential to figure out what your system tolerates and what works well for you and what you enjoy. You don’t want to suffer through food and drinks that you don’t like.”
4. Enter the taper period
After weeks of intensive training, your body needs rest leading up to the big race. This is when runners enter the taper period. “All plans are structured so that you increase, increase and increase the workload,” Dunn said. “And then, two or three weeks before the race, you dramatically cut back on the workload and stress of training. Then you show up on race day rested and having fresh legs.”
5. Execute
Plan the run. Run the plan. When race day finally arrives, it is easy to get caught up in the nerves and excitement. This often results in the most common mistake: starting too fast. “You get there on race day, the music is playing, and there might be a helicopter high above,” Dunn said. “There may be thousands of people on and along the street. It is so easy to take off like a bat out of hell. It’s hard not to! It really takes practice and discipline not to start too fast. The thing is, the faster you start, the more you suffer in the late miles. You need a strong sense of what kind of pace you can sustain over the distance.”
6. Reward yourself!
Running 26.2 miles is no easy feat, so take the time to treat yourself once you finish your race. Finding a way to reward yourself that makes you feel good after the exhaustion of a marathon is important. “Decide on something that you’re going to do for yourself,” Dunn suggested. “Reward yourself a little and enjoy the experience.”
––Allison Jennings ’25