It is never easy running a full 26.2 mile marathon. Every helpful hint, tip, and trick you can pick up from experienced marathoners can give you more an advantage on race day. I don’t consider myself an expert, but I have run five marathons and learned a lot over the past five years of marathon running.  So I decided to compile a short list of things I have found helpful for running a marathon.

Below are 10 Really Good Marathon Tips that will help you in running your first marathon or running one even better than you have before.

10 Really Good Marathon Tips

1. Pick Marathon Course Wisely - The most important part of running a marathon is to be smart in selecting the course, especially if it is your very first marathon.  If it is your first race then it would be smart to find a fast course. In other words find a course that is flat, with few hills, and with mild to cool weather.  Multiple hills, climbs and hot weather can drain your energy, fatigue you, and end your race day before the finish line.  There are many sites online where you can read reviews about marathons and the elevations of the different courses.  Pick something flat and cool for your first marathon and then add hills and heat as you gain experience as a marathon runner.
2. Carb Up Night Before - It is essential to put a ton of carbs into your body in the days leading up to and especially the two days before your race. This means pasta, pasta, and more pasta. Don’t get too fancy with it or you might end up with an upset stomach on race day. Stick to a simple marinera or meat sauce and eat enough to get full without overeating.  RELATED 2(a) Marathon Day Eating: Be sure to eat properly the morning before your race. Don’t eat anything that is going to upset your stomach or make you feel too heavy or sick. Personally, for me I eat 4 packets of apple oatmeal and a Poptart or Nutrigrain fruit bar (right before the race). I also hydrate the night before and drink a couple of bottles of water with my race day breakfast.  If you are having to use the bathroom multiple times before the race then you are adequately hydrated.  Be sure to test your race day diet out before race day in your training.
3. Comfortable Clothing - It is smart and beneficial to buy proper running attire.  I went cheap for my first marathon in San Diego and wore a pair of gym shorts and a wife beater t-shirt.  Well, let me just say that wife beater got soaked and extremely heavy as the day unfolded.  I also wear a bandana to hold my hair back and keep the sweat off of my face.  We have all made fun of runners wearing really short shorts, but just remember the really good runners usually do everything for a reason.  I don’t wear an all-out running short, but I do wear them shorter on race day to be lighter and more wind resistant.  Every advantage you can give yourself will benefit you during the day.  Be sure to train in your marathon day clothing before race day to make sure it doesn’t rub or chafe and that it is comfortable. On that note - be sure to rub Vaseline around your arm pits, nipples and other areas that are susceptible to chafing.
4. Big Enough Shoes - My biggest mistake from my first marathon was wearing running shoes the same size I would normally wear to work out and run in.  I was quick to learn it was a mistake within 10 days after the marathon when all of my toenails had fallen off. It was suggested to me to buy marathon shoes that are a half size/full size bigger due to all of the pounding that the toes and nails take over 26.2 miles.  I wear a size 13 normally, but now do my marathon and all of my running in 14’s. I have still had some toe nail loss after marathons, but the bigger shoe size has definitely helped out.  NEVER go cheap on running shoes. Expensive running shoes are usually worth their money in saved doctor’s bills.  I would recommend a good Asics or Spira Running Shoes. My shoe of choice has been Spira for the past six months.
5. Sunscreen/Sunglasses/Hats - Being in the sun for 3-5 hours can do mild to severe damage to your skin unless you are fully prepared for it on race day.  Be sure to apply a strong sunblock to help prevent burn and dehydration. Remember you can still get sun burn even on a cloudy or overcast day.   Some people don’t like running in sunglasses, but I prefer them to keep the sun out of my eyes (and provide a bit of sunscreen protection as well).  A hat can also provide sun protection, shade, and relief from the heat.
6. Running Watch - Some races have many official race clocks throughout the course, but they are never more than every few miles.  Some races don’t have a clock except at the finish line. It’s important to know your accumulated running time during the race (at least to me).  A simple start/stop timing watch will do, but the GPS running watches that keep track of distance traveled, pace, elevation, heart rate, among many other features.  A good running watch can really add to your training and race day experience. I currently run with the Garmin Forerunner 305 GPS (see left wrist in photo above) and love it. It is great for training, in that I can just take off on training runs, and know the distance I have run without having to mark it off beforehand.
7. Pain Medication - Someone told me before my first marathon to take 6-hour Tylenol right before the start to help with joint and bone pain throughout the race and to get a head start on post-race recovery.  I have done this for every race but one, and my body punished me for forgetting to do so.  I had bad shin splints for the last 12 miles of the race that forced me to walk a few stretches in order to finish.  It is a must for me on my pre-race checklist and before the starter’s gun goes off.
8. Never Pass Up Water/Energy Drink - Never take your hydration for granted or assume you are fine.  Be sure to drink water or a Gatorade like drink at every available station throughout the marathon.  You will constantly be sweating - losing fluids and it’s essential to replace them throughout the race.  During most marathons, and especially when it is really warm, be sure to take salt packets at aid stations and swallow the salt with water to help retain fluids.  If your marathon is using a sports aid drink that you are not used to, then try to find it and train with it to make sure it mixes well with your stomach.  I often grab Gatorade and water and mix the two together so it will be easier on the stomach.  Most races will already have watered down the sports drink in advance.
9. Energy Beans/Gel/Gu/Shot Bloks - A very essential part of running a marathon is replacing the energy and electrolytes you burn throughout the race.  This is something that has evolved perhaps more than anything over the past decade or so in the marathon world.  I have used three different forms of these during my marathons.  I have tried energy gels, sports beans, and shot bloks.  For me, I have had the best success with the energy gels.  I tried the sports beans during the Walt Disney World marathon and had the most upset stomach of my life for the last 16 miles. I can’t prove the beans were the reason, but they were the one thing I did different compared to other marathons. Sports beans are jelly beans with a ton of caffeine in them.   I also tried the shot bloks that day. The bloks are the easiest to get down. They are like gummy cubes. The gel is very tough and gooey to get down.  Be sure to swallow it at a water station so you can chase it with water.  Again, it’s best to test any of these out during your training to see how your body responds to them.
10. Porta Potties - The larger marathons will have many porta potties placed throughout the course.  If you tend to over-hydrate or need to use the restroom before the race starts then be sure to get there early.  I have yet to attend a marathon that didn’t have extremely long lines for the porta potties before the race, even if the pre-race area was stocked with hundreds of potties.  If the marathon uses computer chip timing then be sure to use the potty before the race, remembering your marathon time won’t start until you cross the start line.  If your marathon doesn’t have computer chip timing, then find our beforehand where the porta potties will be placed on the course. Sometimes businesses will be open and available to runners to use during the race.  As a man, it is always easier since we can pull up anywhere and hydrate nature with our excessive fluids. Women naturally face a more difficult challenge and need to know where the toilets will be located.  Although, I have seen several women go for it right along the tree line with the guys too.

Have your own marathon tips and advice I didn’t cover?  Then leave a comment below with your own helpful marathon tips and advice.

- Joshua Holmes

Purchase Garmin Forerunner 305 GPS with Heart Rate Monitor
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