A guide for Classic City Marathon hopefuls from the race medical director
So, you are thinking about a marathon. Not just any marathon, the Classic City Marathon right here in Athens, Georgia, coming up this January. Maybe a friend mentioned it, or you saw the course map and thought, “I wonder if I could actually do that.” The fact that you are reading this means you are already taking the first important step: seriously considering what it takes to go from wherever you are now to covering 26.2 miles on race day.
Let us be honest from the start. Running a marathon is a big deal. It is also absolutely achievable for most people who approach it with respect, preparation, and realistic expectations. The key word here is “approach” because how you think about starting is just as important as the training itself.
Are You Really Ready to Think Marathon?
Before we talk training plans and gear lists, let us address the elephant in the room:
This is not about your current fitness level (we will get to that). This is about understanding what you are signing up for.
Marathon training for a January race means starting your structured 20 week program in late August or early September. That is four and a half months of consistent, progressive training through fall and winter in Georgia. It means running when it is hot, when it is cold, when it is raining, and when you do not feel like it. It means saying no to some social events because you have a long run scheduled. It means planning vacations around your training schedule.
If you are someone who currently runs a few times a week, maybe 3 to 4 miles at a time, perhaps a 5K or 10K occasionally, you have a solid foundation. But marathon training is different from recreational running. It is structured, progressive, and demanding in ways that weekend jogs simply are not.
Here is a reality check: if you cannot currently run 3 miles without stopping, or if you are not running at least 2 to 3 times per week consistently, you need more base building time before tackling marathon training. That does not mean you cannot do the Classic City Marathon. It might just mean starting your training now or possibly targeting a future year.
The Athens Factor: What You Are Really Getting Into
Athens Georgia is not just any marathon location. Our city presents unique challenges and opportunities that every first time marathoner needs to understand.
The Hills Are Real: The Classic City Marathon course winds through Athens rolling terrain. This is not a flat, fast course where you can zone out and maintain an even pace for 26 miles. You will face significant hills, particularly in the middle miles, that will test your training and strategy. During your preparation, you will need to incorporate hill training regularly, not just because it builds strength, but because you need to learn how to pace yourself on inclines and recover on descents.
Georgia Heat and Humidity: Even in January, Georgia weather can be unpredictable. You might face cool, perfect conditions, or you could encounter surprisingly warm, humid air. Your training needs to prepare you for both scenarios. This means some of your long runs should be done in warmer conditions, and you need to develop a solid hydration and electrolyte strategy that works for your body.
The Athens Running Community: Here is the good news. Athens has an incredible running community. From the local running stores like Fleet Feet to groups like the Athens Road Runners Club, you have access to experienced marathoners, group training runs, and local knowledge about the best training routes. The University of Georgia campus and surrounding areas offer excellent training terrain that mimics race conditions.
Popular local training spots include the North Oconee River Greenway for flat, easy miles, and the rolling hills around Five Points and Normaltown for race specific preparation. The Cook’s Trail and Bear Hollow areas provide excellent hill training opportunities.
The Training Program Reality Check
Here is where we address one of the biggest misconceptions I see as race medical director: thinking you can wing marathon training without a structured program. You cannot. Full stop.
Marathon training is not just about running more miles. It is about systematically building aerobic capacity, muscular endurance, and mental resilience through carefully planned progression. A proper program balances easy runs, tempo work, interval training, and long runs while building in recovery and tapering.
The good news is you do not need to create this program yourself. Excellent plans exist for every level, from Hal Higdon beginner programs to plans from our local running coach Al Jeffers. The key is choosing one that matches your current ability and time availability, then following it consistently.
Your 20 week journey will likely include:
- Gradual weekly mileage increases
- Long runs building from 6 miles to 20+ miles
- Speed work to improve efficiency
- Recovery runs for active rest
- Cross training for injury prevention
- A proper taper before race day
Fueling Your Journey: Nutrition and Hydration
Marathon training will change your relationship with food and hydration. Your body will need more calories, more carbohydrates, and more fluids than your current running demands. But this is not just about eating more. It is about eating smart.
During training, you will need to experiment with pre run fueling, mid run nutrition for longer efforts, and post run recovery nutrition. What works for a 5 mile run might leave you bonking at mile 18 of a long training run. You will need to practice race day nutrition strategy during your long runs, testing different sports drinks, gels, or whole food options.
Hydration becomes particularly crucial given Athen’s climate variability. You will need to learn to hydrate proactively, not just during runs but throughout your daily life. Understanding your sweat rate and electrolyte needs is not just helpful. It is essential for both training success and race day performance.
Gear That Actually Matters
The running industry wants to sell you everything, but let us focus on what actually matters for marathon success:
Shoes: This is where you do not compromise. Visit a running specialist or a specialty running store and get properly fitted. You will likely need 2 to 3 pairs during training as your weekly mileage increases. Replace them every 300 to 400 miles and never race in brand new shoes.
Clothing: Technical fabrics that wick moisture and prevent chafing. In Georgia variable climate, you will need layers you can adjust. Compression shorts or tights can help prevent chafing during long runs.
Accessories: A GPS watch or your smart phone helps track pace and distance consistency. A hydration belt or handheld water bottle for long training runs. Quality socks designed for running (cotton kills!).
What You Do Not Need Yet: Fancy gadgets, compression gear, or expensive supplements. Focus on the basics and add items only as you identify specific needs during training.
The Mental Game: Your Most Important Training
Marathon running is at the very least 50% mental, and the mental training starts now, not at mile 20 on race day. You need to develop strategies for managing discomfort, staying motivated during difficult training phases, and maintaining focus during the inevitable low points.
Practice positive self-talk during training runs. When the voice in your head says, “this is too hard” or “I should quit,” have ready responses: “I am strong,” “I have trained for this,” or “one step at a time.” Visualization techniques help too. Regularly imagine yourself crossing the Classic City Marathon finish line.
Expect bad training days. They are not failures. They are data points. Learn from them. What contributed to the bad day? Poor sleep? Inadequate fueling? Too aggressive pacing? Use this information to adjust and improve.
Injury Prevention: Where Medical Expertise Meets Training Wisdom
As a foot and ankle specialist, I see preventable running injuries regularly. The good news is most can be avoided with smart training practices:
Gradual Progression: The 10% rule exists for a reason. Do not increase weekly mileage by more than 10% from week to week. Your cardiovascular system adapts faster than your musculoskeletal system.
Listen to Your Body: Learn the difference between normal training fatigue and pain that signals potential injury. Sharp, localized pain that does not improve with rest neZeds attention. Persistent soreness in the same location requires investigation.
Strength Training: Marathon training is not just running. Core strength, hip stability, and overall muscular balance prevent injury and improve performance. Include 2 to 3 strength sessions weekly.
Recovery Practices: Sleep, proper nutrition, and active recovery are part of training, not optional extras. Consider massage, stretching, or yoga as injury prevention tools.
Professional Support: Establish relationships with healthcare providers who understand runners. Having a physical therapist, massage therapist, or foot and ankle physician available before you need them is smart planning.
Making It Real: Your Next Steps
If you have read this far and still feel excited about the challenge, here is how to move from thinking to doing:
Right Now:
- Assess your current running honestly. Can you comfortably run 3 miles three times per week?
- If yes, start building your base. Aim for 15 to 20 miles per week by late July.
- If no, focus on building to this level before committing to marathon training.
July:
- Choose your training program
- Connect with local running groups
- Get properly fitted for shoes
- Start incorporating one weekly hill run
August:
- Begin your formal 20 week marathon training program
- Schedule a baseline assessment with a healthcare provider if you have any concerns
- Start practicing race day nutrition during longer training runs
Throughout Training:
- Track your progress but do not become obsessed with data
- Adjust your program based on how your body responds
- Stay connected with the Athens running community for support and motivation
The Bottom Line
Thinking about running your first marathon is exciting and intimidating in equal measure. That is completely normal. The key is channeling that excitement into consistent, smart preparation while respecting the distance and the process.
The Classic City Marathon offers first time marathoners a challenging but achievable goal in a supportive community setting. The hills will test you, but they will also make you stronger. The Athens running community will support you, but you have to do the work!
Starting this journey means committing to months of consistent training, accepting that some days will be harder than others, and trusting the process even when progress feels slow. It means learning about your body, your limits, and your capabilities in ways that casual running never demands.
But here is what I know after years of working with runners, being a long distance runner myself and seeing hundreds cross the Classic City Marathon finish line: if you approach this challenge with respect, preparation, and realistic expectations, you are capable of more than you currently believe!
The question is not whether you can run a marathon. The question is whether you are ready to commit to becoming someone who can. That transformation starts with a single decision to take this seriously, followed by putting one foot in front of the other, day after day, mile after mile.
If you are ready to think seriously about getting started, welcome to the journey. Athens is ready for you, and in January, you might just surprise yourself with what you are capable of achieving.
Dr. Colasurdo is the Medical Director for the Classic City Marathon and a practicing foot and ankle surgeon in Athens, Georgia. For more information about the Classic City Marathon, visit https://classiccitymarathon.com/training.
