A marathon is more than just covering 42.195 kilometers; it’s a challenge that requires months of preparation, the right strategy, and mental strength. You may have the best shoes and the latest running watch, but if you neglect the key elements in the final stretch, reaching the finish line may remain a distant dream. This article provides the most important tips to keep in mind just before and during the marathon.
Check everything before the marathon
Prepare everything the day before. Every marathon, not just your first, is stressful. Don’t add to your stress level by looking for safety pins or going back for your socks at the last minute. Pack the day before so you won’t waste time or get nervous in the morning.
Run in tried-and-true gear! While it may be tempting to wear brand new running shoes, if they start to rub after 10 kilometers, you might not finish the marathon. At best, you’ll reach the finish line walking, far behind your planned time. The same applies to shorts, T-shirts, and other small items. The more you’ve tested your gear, the lower the risk that it will malfunction during the marathon.
Protect yourself! This may seem like funny advice, but you won’t find it funny when you start bleeding. After four hours, small abrasions can grow enormous. If necessary, apply chafing cream to your armpits and groin. Cover your nipples, and make sure they are well covered. A small bandage with a dressing won’t always keep you going until the end of the race. A better, more reliable solution is fabric tape, but you should test it yourself. If it is hot, apply sunscreen to exposed parts of your body.
Don’t improvise! Sometimes, at the last minute, you may want to change something or give something up. Don’t do it! Stick to your plan!
Run smart, a marathon is a very long race
Position yourself in the right place on the field. There’s no need to push your way to the front only to have everyone pass you during the first 15 minutes. However, you also shouldn’t stay at the very back because you’ll expend a lot of energy trying to pass everyone. The first few kilometers usually involve a lot of overtaking, especially in large city marathons, but the better you position yourself, the less overtaking you’ll have to do.
Don’t start too fast! The first few kilometers are always crowded. You’ll lose a few seconds, so stay calm and don’t try to make up for it right away. Overtaking in a large crowd takes a lot of energy. However, it will become easier with each subsequent kilometer. It will be easier to pass other runners and run more freely. Remember that a marathon is a very long race.
A marathon begins after 30 kilometers. This is the gospel truth. You have to run the first 30 kilometers with as little effort as possible. Problems before 10 kilometers are a sign of disaster. The same goes for problems before 20 kilometers. Even minor problems before 30 kilometers are best avoided. However, pain and discomfort after 30 kilometers are normal. This is especially true if you are running at your maximum capacity.
Don’t talk! Talking while running wastes energy that you will need during the race. Short exchanges are okay, but save the longer conversations for the finish line. The more you talk, the more you disrupt your breathing rhythm and oxygen intake. This means your body has less fuel to power you.
Cut corners and curves! Check the route before the start, and memorize the general layout and direction of the turns. Try to run on the inside — that’s how the route was measured. Running this way won’t cause you to lose any distance, and you’ll save seconds that will count in your final result.
Stay calm! Don’t chase. Don’t rush forward unnecessarily. Don’t try to pass others at all costs. Run at your own pace. You’ll pay for all your bursts of speed in the end. It’s worth slowing down on uphill sections to conserve energy. On downhill sections, it’s worth letting go a little and running faster.
Drink and use water points smartly
Don’t rush to the first table. The tables closest to the refreshment point are usually the most crowded. The ones farther away may be less crowded. It’s usually best to find a volunteer at one of the tables farther away and ask them for water. However, it may not be a good idea to aim for the last table because you might not catch a cup, and there won’t be another opportunity.
If you can’t drink while running, walk a few steps. Unless you’re running to win a marathon, those few steps won’t disgrace you, and you’ll be able to drink your water in peace. If you try to drink while running incorrectly, you may spill the water on yourself or choke—or both!—which certainly won’t help you.
Don’t run in the biggest crowd! If you’re running with a pacemaker for four hours, for example, it’s a bad idea to run in the middle of the group, where it’s the most crowded. Runners close to you may jostle you, knocking you out of rhythm. This is a good solution when it is windy because you can hide from the wind in a group. Otherwise, it’s best to run slightly behind the pacemaker. You’ll also have more space at the water stations.
Eat what’s proven
Only eat what you have tested during training and what your body tolerates. Test different types and brands of energy gels during training so that you won’t be surprised during the marathon. There’s nothing worse than a gel that sits in your stomach for 15 kilometers or causes an upset stomach.
Plan your gel intake and stick to it. For a marathon, two larger (75 g) or three smaller (50 g) energy gels are usually sufficient. I prefer three gels, but every runner has their own preferences. Spread out your gel consumption evenly throughout the entire distance. For example, if you have two gels, eat one at the 15-kilometer mark and the other at the 30-kilometer mark. If you have three gels, eat one at the 15-kilometer mark, one at the 25-kilometer mark, and one at the 35-kilometer mark. Energy gels should always be washed down with water, so plan to consume them at water stations.
After a marathon, regeneration is key
Drink slowly right after the race. Taking short sips every minute is better than downing an entire bottle of water at once. After a run, your body isn’t accustomed to digesting such a large amount of liquid at once, which can be harmful. Drinking in small sips gives your body time to absorb the fluids.
Remember to eat, too! Ideally, you should eat something rich in protein. Usually, it’s best to take advantage of the meal offered by the organizer and then go for a nutritious, wholesome dinner after leaving the marathon village. It will taste exceptional after the marathon!
Above all, enjoy! You just crossed the marathon finish line! Don’t let anything spoil this moment.
