How to run your first marathon 

A masterclass from Amber Jones's sub-4 Cape Town Marathon debut.

If you’ve been following our page for a while, you’ll know we’ve been completely invested in Amber Jones’ running journey. We first connected with her at the start of the year, around the time she started training for the Two Oceans Marathon, and then watched her transition right into preparing for her very first full marathon at the Sanlam Cape Town Marathon.

Honestly, Amber is just someone you can’t help but admire. She is so genuinely happy, relatable, humble, and behind that bright smile is a serious athlete. Not only did she train for the marathon while working a 9-5 and doing content creation. Amber absolutely smashed her debut marathon, crossing the finish line in 3 hours and 50 minutes - an insane achievement, let alone for a first-time marathoner!

We reached out to Amber now that she’s one month post-Cape Town Marathon to get her raw, honest reflections. Whether you’re just starting out on your running journey or gearing up for your very first marathon, Amber shared some really valuable insights with us. Here is everything you need to know about conquering the distance, finding your tribe, and surviving the training block (with all your toenails intact).

The Recipe for a Successful Training Block

Going from zero to 42.2km requires a lot more than just lace-up-and-go. When we asked Amber what the absolute non-negotiables are for a solid training block, she broke it down into three simple things:

• Get the mileage in: There’s no shortcutting the long runs. You’ve got to put the time on your feet.
  
  

• Rest days and rest weeks: Recovery is just as important as the running itself. Your body needs time to rebuild.
  
  

• Strength training: To support your joints and keep injuries at bay, lifting weights is a must.
  
  

Let’s Talk Race Day Investments (and Wardrobe Malfunctions)

Running has completely taken Cape Town by storm, and with it, the sheer volume of gear, tech, and accessories on the market can feel totally overwhelming. Amber is proof that you don’t need to follow every trend or buy into the hype in order to succeed. Her three non-negotiables for race day were:

1. Good nutrition & hydration

2. Comfortable running shoes and kit

3. Lanolab for chafing

But what not to do is just as important as what to do. We asked Amber if there was anything she regretted, and she gave us two major warnings: 

"Never wear the wrong socks with a brand new pair of shoes on a long run! It was super uncomfortable and I got blisters all over my toes. Also, do not train in shoes that are too small. Goodbye big toenail!"

Consider yourselves warned, guys. Buy a half-size - one-size up for your running shoes, and never test new gear on a long run!

The Fueling Game-Changer

For Amber, figuring out her nutrition was an absolute game-changer.

Her Go-To Pre-Long Run Meal: A cup of coffee paired with peanut butter and honey on toast. Simple, easy and gives you that perfect energy kick.

During the Run: Amber relies mostly on “Open Fuel carb/electrolyte drink and a few sweeties”. She notes that for her, "less was more," and keeping it simple really paid off on race day.

The Mental Game & Finding Your Tribe

Running 42 kilometers is a massive mental hurdle. When things got tough out there on the road, Amber said she always relied heavily on the support and advice of her amazing running crew, Must Love Hills.

She kept three specific quotes running through her head:

1. We do hard things.
   

2. Never settle.
   

3. Pushing the limits.
   
   

"Having the right people and community to train with makes the process so much better and more enjoyable #traumabonding”. Because let’s be honest, nothing bonds people together quite like waking up at 4:30 AM to run up a mountain!

That community spirit is also why her favorite training route was a long run from Bloubergstrand to Melkbosstrand. Even with the notorious Cape Town wind fighting her on the way back, Amber said that exploring beautiful, unseen pockets of the coast kept her distracted from thinking about the distance.

How Amber Kept Chafing (and Moonwalking Injuries) at Bay

Of course, we had to ask Amber how she utilized Lanolab throughout her journey, and her answers had us laughing out loud.

• Everywhere, literally everywhere: "Number one usage was for chafing. So for every long run and the marathon, I applied Lanolab literally everywhere."
  

• Lips lips lips: Running in the wind and sun dries you out fast. Lanolab kept her lips perfectly moisturized whether she was training or resting.
  

• The Moonwalk Incident: "During training, you are bound to get injured, in which case I did. I took a nice fall while running (yes, I was trying to do the moonwalk, but let's not mention that). Lanolab helped with that healing process, which was super speedy."
  
  

Lessons learnt along the way

Perhaps the most fascinating part of any marathon journey is what it teaches a runner about themselves. It's impossible to come out of a milestone like that as the exact same version of yourself. For Amber, the ultimate realization was empowering: “Damn, I can do hard things.” It served as a beautiful reminder of how incredible the human body is. Given the right fueling and care, it’s capable of pushing through weeks of grueling training while still juggling a 9-to-5 job and daily life admin. But above all, the journey reinforced the absolute importance of community, proving that the people you choose to surround yourself with make all the difference.

What’s Next for Amber?

So, what does life look like after a sub-4-hour marathon debut? Aside from entering the Blouberg Half Marathon, Amber is currently deep in what she calls her “biggest training block yet: wedding planning!” Funnily enough, her next race is the weekend right before her wedding (good luck, Amber!).