As I wrote about in my recent post, Back in the Marathon Training Groove, I love running.  You don’t complete 10 marathons without a complete and utter love of running, so I’ll be the first to admit that I’m a bit bias when it comes to running and the marathon distance.

For me, running is a way for me to stay fit, but it started as a bucket list thing (like it does for so many people).  But after my first marathon, something happened along the way over those months of training and 26.2 mile course.  It changed my life for the better.

In starting my marathon training again, this inspired me to think about ten marathon race day tips I learned from running ten marathons.

Marathon race day tips

1. Do the training

Marathons will chew you up and spit you out if you’re not prepared and sometimes even if you do the training, it will still put you through the ringer.  Don’t think that you’re in good enough shape to run a marathon without doing the work.  I know people who have done this – including myself – even with multiple marathons under my belt.

Don’t get cocky.  Respect the distance and the physical and endurance challenge it will give you.

2. Invest in comfortable gear

Don’t buy £800 of gear if you’re not sure running is for you, but quality gear will provide a smoother, more enjoyable training programme and race day.  I still have scars from my first ever marathon from the band of my sports bra – something that was mild irritation on the training runs, but was amplified on race day (why, I’m not still sure).

While sports bras aren’t a concern if you’re male, one thing both sexes should remember are shoes.  Listen to your knees.  One marathon I was so skint I was running in the pair of shoes that were past their prime.  My knees screamed after the first few long runs and I knew then I would have to find the funds to buy a new pair.

Don’t wear anything new on race day if you can avoid it.

3.  Race day name display

The first few marathons printed my first name on the race number and I naively thought that all marathons did that; I learned that wasn’t the case when I ran the Chicago Marathon for the first time.  Why is this important?  Because displaying your name on race day initiates one of the best weapons you have: the crowd.

The crowd gives you high fives and oranges, and hold amazing signs, which are great.  But there is something about the sound of someone cheering your name that can spur you forward.  This becomes even more important after mile 21 and your legs are screaming and just a brief walk seems like a reasonable thing to do.

So display your name and engage the crowd – write it on your race number, your arm, your leg, or design a shirt – but make sure it’s visible to the built-in personal cheer squad lining the course.

4.  Stay warm at the start line

Race morning can sometimes be quite chilly, especially if you’re dressing 20 degrees cooler than the day high.  There’s a lot of waiting on marathon morning:

• for porta-potties
• waiting to drop off your checked bag
• to enter your corral
• in your corral for your wave to start
• in your wave for the chance to start the race

You name it, you’ll be waiting for it.

I usually comb through my wardrobe for pants or shirts that I no longer need and wear these over my racing clothes on the way to the start line. Why? Because most races donate all discarded clothing to charity.  I also tend to keep the foil cape/baked potato wrapper at the end of the race and fold it away in my running box for the next race.  The leftover foil cape comes in handy when it’s expected to be especially cold on race morning, so don’t automatically toss them after you get home with your medal.

5. Pace yourself off the start line

The waiting is over.  It’s your time to finally cross the start line; don’t let your adrenaline start you out too fast.  Strictly pace yourself strictly the first mile or two, particularly as the adrenaline can carry your starting neighbours too fast.  Don’t be worried if people pass you if you’re on your pace.  Don’t be tempted to match their stride, as this could set you off too fast and make for a challenging back half of the marathon.

6. Best aid station spots

Everyone goes for the first table they see; once everyone grabs their cup, they immediately start to walk.  This can throw off your pacing or your running rhythm, so I always try to run through the middle of the running drinking water and grab a water toward the middle or the end of the station.  This helps with pacing and doesn’t get you caught up in the water station queue.

Aid Station Pro Tip: beware of water puddles and cup-tossing runners as you pass them!  Wet socks make for an unhappy race.

7.  Pacers aren’t always the answer

I’ve used pacers a few times and don’t get me wrong – pacers are great.  However, they’re not always the right speed for you.  One pacer I ran with was running 30 seconds/mile faster than the expected pace straight off the start line.  If it doesn’t feel right, slow down and pace yourself.  Rely on your internal pace you’ve built up throughout your training.

8. Carbo loading doesn’t always mean pasta

You think of carb loading, you think of pasta.  I thought that for many races.  Most races have pasta parties, but it doesn’t mean you need to have a huge bowl of pasta to build up your glycogen stores.  I found ways of working in oatmeal, quinoa, rice, pizza and other food the week leading up to the race.  Of course, pasta is a simple, familiar dish, but know there are alternatives out there.

Pre-race food pro tip: Don’t try out anything new on the eve of or the morning of the race!

9.  Ask for ice

At the end of the race, after receiving my medal and looking like a baked potato, I start to scout out the finish line.  Not all marathons have this, but The Walt Disney World Marathon in Orlando, Florida has a section where you can get bags of ice to put on sore muscles.

I always procure two bags of ice on my knees so that after I’m done stretching, I can immediately start to help them recover.  This helps immensely with pain in the next few days and helps me make it home so I can immerse myself in a cold ice bath.

10.  Wear your medal and enjoy the experience

This comes from personal experience – don’t take the race so seriously that you don’t enjoy the day.  PBs or QTs are great, but don’t let a missed goal ruin the sights, sounds and amazing experience of a marathon.  After all, you’ve worked hard and you don’t run a marathon everyday.

Wear your medal.  Everywhere.  Where before I may have been shy, I now wear my medal as much as possible when I finish, even to the airport and on the flight home.  Because you can’t wear your medal any other time than this.  Wear it with pride and when people say congratulations, enjoy it.

What are your marathon race day tips?  Please leave a comment if you’d like to add to the list!

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