How To Run a Marathon

By Bonnie Arant Ertelt

Jeff Martindale proves that running is a great metaphor for life. A dedicated runner for 26 years, the mileage he gained while cultivating his love for long-distance running parallels that of growing his family and his career at FedEx, from which he recently retired.

Jeff Martindale completes his sixth of the Abbott World Marathon Majors by finishing the Tokyo Marathon in March. His marathon journey of more than 20 years led to the Six Star Medal. (Submitted photo)

In March, after completing the Tokyo Marathon, Martindale was awarded the Six Star Medal for completing the original six Abbott World Marathon Majors: TCS New York City Marathon (2010), Boston Marathon (2013), Bank of America Chicago Marathon (2017), Berlin Marathon (2022), TCS London Marathon (2023) and Tokyo Marathon (2025). He has run 19 marathons in the past 20 years. His first was Nashville's Music City Marathon in 2005, which he ran less than three months after running the Germantown Half Marathon.

"I was naive thinking I could extend half marathon training for another eight weeks and then run a full marathon," Martindale says. "There was so much I didn't know. It was a huge leap, and I very drastically underestimated the leap."

Martindale has seen the world and raised money for numerous charities through running marathons. "Charity programs allow people like me who aren't elite runners to enter these races and raise money for a good cause," he says. In 2013 he ran the Boston Marathon for the National Multiple Sclerosis Society. A couple of miles from the finish line, he started to receive texts asking where he was.

"My wife was about two or three blocks from the finish when the bombs went off," he says. "She heard them as she was walking toward the finish and thought at first that it was a cannon or some part of the program."

The police closed the course just as he passed the 24-mile mark.

"It was a scary day," he says, "but I knew I didn't want it to be my last race."

Twelve years later, after completing his Six Star Medal goal, he's contemplating what he'd like to accomplish next.

"A part of me would like to do an ultra-marathon, which is defined as 50 kilometers or longer," he says.

"Running has been part of my life for so long. I reached my goal of running a marathon in under four hours, and I can't really improve on that at this point. But now if I feel like it, I'll slow down, take in the surroundings and enjoy the experience."

Jeff Martindale approaches the finish line after having run through the famous Brandenburg Gate at the 2022 Berlin Marathon, his fourth of the six majors. (Submitted photo)

MARTINDALE OFFERS THE FOLLOWING ADVICE FOR HOW TO RUN A MARATHON.

Set realistic goals. Success is how you define it. Try not to compare yourself to others; their journey is different than yours. "People may be passing you, and you may want to speed up, but you need to run your own race," Martindale says. "It's hard to ignore what the world wants your goal to be, but remember: It's your goal. Others will do something different, and that's okay."

Follow a training plan. There are training plans online to match your experience level or desired outcome. Trust the plan, and be flexible when life happens. Any plan should include days for rest and cross training, with guidance for hydration and fuel strategies. For Martindale, a typical week includes different race distances, cross-training and two rest days. "I didn't grasp the importance of cross training for a long time. Now I do weights at least one day a week. About three or four weeks before the race, you start to taper the runs, reducing your miles so that you can let your body conserve energy leading up to race day."

Invest in proper gear. Take care of your feet first. Get fitted for running shoes at a local running store. "One pair usually takes me through all weeks of training plus the race day," Martindale says. Socks are important too. He likes to run in toe socks that have moisture-wicking fabric. "It helps prevent blistering," he says. "Never wear anything new on race day, except maybe a shirt."

Find a support system. The journey is often solitary, but you don't have to do it alone, he says. Family and friends will be your biggest supporters. Other support can be found with a coach, a local running group or even on social media. For the Tokyo Marathon in March, he found a Facebook group invaluable. "There are so many people who have run it before and are eager to help first-time [Tokyo] runners like me."

Martindale poses for a selfie before crossing London's Tower Bridge during the 2023 London Marathon. (Submitted photo)

Enjoy the journey. Respect the process-it can be daunting at times-and remember to savor the experience. When you cross the finish line, you will complete something that many attempt but few accomplish. "As I've gotten older, I'm more mindful of the overall journey," Martindale says. "It's not just pursuit of a goal and getting to that goal. It's enjoying the little moments along the way. I look at life the same way. Most of life takes place in those little moments that are easy to overlook. Celebrate the big moment, but savor the little ones."