This upcoming weekend is the New York City marathon on Sunday and one of my friends Ryan ran his first marathon last year in NYC so he’s here to share his experience.  Shortly after, he tore his ACL (not from the marathon) and he went from the highest athletic high to the lowest athletic low so we get into both of these completely opposite experiences. Ryan has had one of the most unique first years out of college so I've brought him here to talk about it!

From Marathon to Injury: One Guy's Journey Through Triumph and Setback

From Guyset Podcast - A Guy's Guide to What Should Be Talked About

Ever wondered what it takes to go from couch to marathon? Or how to handle a major setback just when life seems to be going perfectly? Meet Ryan Heaton, who ran the NYC Marathon as his first-ever marathon, only to tear his ACL just months later.

This is a story about taking on challenges you never thought possible, dealing with unexpected setbacks, and finding your way back stronger than before.

The Decision: Why Run a Marathon When You Hate Running?

Ryan's marathon journey started with an honest admission: "I've honestly always hated running." So what made him decide to tackle 26.2 miles?

The Catalyst: A friend offered him a charity bib for the NYC Marathon. The reasoning was simple but effective: "We're going to get fat if we don't exercise. This will give us good motivation."

The Initial Reaction: Like most ambitious goals shared with friends, Ryan's announcement was met with laughter and skepticism. Even his parents laughed. Sound familiar? It's the same reaction many of us get when we announce we're starting something new—whether it's a podcast, a business, or a fitness goal.

The Motivation: Sometimes the best fuel for achievement is proving doubters wrong. Ryan admitted, "I like to prove people wrong too. So I think that was like an added layer of motivation."

From Couch to 26.2 Miles: The Training Reality

Ryan didn't ease into this decision. When offered the bib, he hadn't run for about a year. Here's how he approached the challenge:

Finding a Training Plan

• Googled "how to run a marathon starting from not being able to run"

• Found a "couch to race" plan

• Used an intermediate plan targeting a 4-4.5 hour finish time (about 10-minute miles)

The Three Types of Training Runs

1. Maintenance Runs: Steady-pace runs to build endurance (started at 2 miles, worked up to 10)

2. Speed Runs: Focused on running as fast as possible

3. Distance Runs: The long runs that "get people" (progressively building to 20+ miles)

Key Training Insights

• Find a Running Partner: Ryan trained with Luke, who was preparing for a triathlon. Having someone fitter pushed him beyond his comfort zone.

• Consistency Over Perfection: Training happened 1-2 times per week initially, ramping up closer to race day.

• Build Confidence Through Practice: Ryan completed three 20+ mile runs during training, making the actual marathon feel like "just 5 more miles" added to something he'd already proven he could do.

Race Day: Managing Nerves and Expectations

The Pressure: Ryan felt intense pressure because he was raising money for charity and had told everyone about his goal. "If I don't finish, it's going to be really awkward."

Race Conditions: The day was challenging—75 degrees and sunny, hotter than ideal for marathon running.

Mental Strategy: Ryan's confidence came from his training. Having completed multiple 20+ mile runs, he could tell himself, "I've already done this before. Why can't I do it again?"

The Result: Mission Accomplished

Ryan successfully completed the NYC Marathon. Friends cheered him on at mile 18 and again near the finish line. The sense of accomplishment was exactly what he'd hoped for—proof that he could commit to a long-term goal and see it through.

The Setback: When Life Throws a Curveball

Just months after his marathon triumph, Ryan joined a recreational soccer league. On January 4th—right after New Year's—he tore his ACL during the second half of his first game.

Immediate Impact:

• Heard the "pop" and knew immediately something was seriously wrong

• Had to cancel planned trips including a ski trip and Vegas half-marathon

• Required surgery within a week

The Recovery Reality:

• Couldn't get out of bed alone for over a week

• Needed help lifting his leg

• Initially couldn't walk without assistance

• Social isolation due to inability to get around easily

Lessons in Resilience: The Mental Health Journey

The Isolation Factor

"It was honestly so appropriate and so genuinely nice" when friends who had torn ACLs before reached out immediately. Ryan initially thought, "I've been hurt before, this seems like a little bit much," but quickly realized how wrong he was.

Why ACL Recovery is Different:

• Complete inability to participate in normal social activities

• Expensive Uber rides everywhere

• Not wanting to inconvenience friends

• Months of being stuck in a small apartment

The Support System

Ryan's girlfriend Quinn played a crucial role in his recovery, essentially helping him live for the first week when he couldn't move independently. His employer also provided six months of remote work accommodations.

The Mental Shift

From the high of marathon completion to the isolation of injury recovery—it's a perfect example of how quickly life can change and how important it is to have support systems in place.

Current Status and Future Goals

Where Ryan Is Now:

• Still in recovery after almost 10 months

• Can walk and run, but not play sports yet

• Working with a physical therapist

• Plans to start training again in spring

Future Plans:

• Considering another half or full marathon

• Would choose a "more low-key" race, not major ones like NYC or Boston

• Using the goal of getting back to marathon fitness as motivation for recovery

Key Takeaways for Anyone Facing Challenges

1. You Don't Need to Love Something to Accomplish It

Ryan hated running but completed a marathon. Sometimes the best achievements come from pushing through things that don't come naturally.

2. Ignore the Doubters (But Use Them as Fuel)

When people laugh at your goals, let it motivate you rather than discourage you. Proving people wrong can be powerful motivation.

3. Start Where You Are

Ryan went from not running for a year to completing a marathon. You don't need to be in perfect shape to start training for something ambitious.

4. Build Confidence Through Progressive Achievement

Those 20-mile training runs gave Ryan the mental confidence that he could complete the full 26.2. Break big goals into smaller, achievable milestones.

5. Setbacks Are Part of the Journey

Ryan's ACL injury was unexpected and challenging, but it doesn't erase his marathon achievement. Life includes both triumphs and setbacks.

6. Support Systems Matter

Whether it's training partners, friends cheering you on, or people helping you through recovery, having a support network is crucial for both achievements and setbacks.

Practical Advice for Aspiring Marathoners

Getting Started

• Research training plans online (look for "couch to 5K" or beginner marathon plans)

• Find a running partner who's slightly fitter than you

• Start with shorter races if a full marathon feels too daunting

• Join local running clubs for community and motivation

Managing Expectations

• Don't aim for a specific time on your first marathon—just focus on finishing

• Train in various weather conditions to prepare for race day

• Practice your nutrition and hydration during long training runs

• Have a backup plan for injuries or setbacks

The Mental Game

• Tell people your goal for accountability (and extra motivation from doubters)

• Visualize the finish line during tough training days

• Remember why you started when motivation wanes

• Celebrate the process, not just the outcome

Final Thoughts

Ryan's story shows that anyone can accomplish extraordinary things. You don't need to be a natural athlete or have years of running experience. You just need to decide you want it badly enough and be willing to put in the work.

But his story also reminds us that life can change in an instant. The confidence and strength you build through challenges like running a marathon serve you well when facing unexpected setbacks.

Whether you're considering a marathon, dealing with an injury, or facing any other challenge in your 20s, remember: start where you are, use what you have, do what you can. And don't let other people's doubts stop you from proving what you're capable of.

Want to hear the full conversation with Ryan about his marathon journey and recovery? Listen to Guyset - A Guy's Guide to What Should Be Talked About on Apple Podcasts, Spotify, and all major platforms. Have your own marathon or comeback story? Share it at josh@guyset.com

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Send in any questions, things you want me to talk about, or things that should be talked about for guys in their 20s to josh@guyset.com  

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See you next Tuesday!