Marathon race day tips | Do’s and don’ts for your first marathon

Are you running your first marathon but not sure what to expect on race day? 

What are the tips you need to know the days before your marathon and on race day?

What should you wear to stay warm in the morning before the race starts? 

What should you do to avoid overheating once you begin running?

If you’ve got these questions, then this post can help. 

I’ll share everything you need to know the day before your marathon, marathon day tips, and some strategies to help you tackle the distance. 

Let’s get started.

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WHAT TO DO THE DAY BEFORE YOUR MARATHON

Grab your stuff. There’s the obvious stuff—your running shoes, bib, shirts, and shorts. 

But there are a couple of other items that may come in handy if you’ll be standing around waiting for your race to start.

If there’s a chance of rain, pack a trash bag or warming blanket to keep the rain off.

If it’s going to be a cold morning, pack an old sweatshirt to wear while you wait and toss it aside once you’re warm. 

Stash extra safety pins for your race bib and anti-chafe cream to prevent chafing.

In your post-race bag, consider packing another sweatshirt or warm clothes, recovery sandals, and a post-marathon snack.

Try a shake-out run, and then stay off your feet as much as you can. The day before your marathon, consider doing a light 15 to 20-minute shakeout run to get your blood flowing and to prime your legs for your marathon. 

After you’ve finished a shakeout run, try staying off your feet the rest of the day to save your energy for race day.

Don’t stress if you toss and turn all night. You won’t be alone if you can’t fall asleep the night before your race ¹.

And though you’ve heard sleep is essential, the night before a race is an exception for a couple of reasons. 

You’ve tapered for the marathon, so you’ll be more rested than usual.

You’ll also absorb that race day magic—the excitement, energy, and adrenaline—which will make up for any lack of sleep. 

Get your running mantras ready. You’ve probably used running mantras throughout marathon training to pull you through a run.

Maybe you used a mantra during a long run you didn’t want to do. Or maybe there was another running mantra that helped you finished a speed workout. 

Which ones worked for you?

You’ll run through a spectrum of emotions throughout the marathon—from excitement to overwhelm—so a selection of reliable running mantras can settle your nerves and help you press on. 

Nothing new on race day. If there’s one marathoning rule never to break, it’s this one: nothing new on race day. 

That means no new running shoes (you might get a blister), shirt or shorts (or risk chafing), and running fuel (or you’ll have an upset stomach).

Stick with the same flavor of running fuel you’ve used on your long runs, so there are no unpleasant surprises. 

Ideally, you’d do a dress rehearsal of everything you’ll use and wear on race day on one (or many) of your long runs.

What might work on a 6-mile run may be totally different on an 18-mile run. 

Look back on your marathon training accomplishments. It’s common to feel as if you didn’t do enough running for your marathon.

But if you’ve kept a running log, look back on your training and pay close attention to your accomplishments. (This running planner has a spot for your running accomplishments.)

Maybe it was staying consistent throughout training or lacing up your shoes when you didn’t want to run and did it anyway.

Don’t gloss over those things because those actions have gotten you ready for the marathon.

Need a checklist to help you remember everything you need before race day? Grab this marathon race day checklist now.

FIRST MARATHON RACE DAY TIPS

How to run the first few miles of your first marathon

There’s a trap you might fall into in the first few miles of the marathon—starting too fast and as a result, using too much energy. 

And it’s easy to fall into this trap because you can get swept up in the race day excitement.

But before you get carried away, the goal of the first few miles is to conserve your energy. 

Here’s how you can save your energy:

1. Hold back on your pace in the first few miles for more energy in the second half of your marathon. Use this time to enjoy the first miles (it’s your first marathon!), consume your marathon fuel, and then ease into your race pace.
2. Avoid surging and passing other runners. The race start is usually congested and while you may feel like you need to pass people, this can work to your advantage by slowing your pace enough to help you manage your energy.

How to run the later miles of your marathon | 2 strategies to use to help you manage the distance

1. Break it down into chunks. You could run toward the next water station, count the number of people wearing neon yellow, or run for 5 minutes before taking a walk break.
2. Hit a rough patch? Reel it in. Imagine yourself tethered to a runner ahead and pulling you forward until you pass them. Do this as many times as needed.

WHAT TO DO AFTER RUNNING A MARATHON | POST-MARATHON TIPS

Once you’ve crossed the finish line, you might feel like collapsing in exhaustion and celebration. 

But it’s not quite over just yet.

Immediately after your marathon, walk (shuffle?) to prevent your legs from cramping and becoming stiff. 

And within 30 minutes, eat carbs and protein to boost your muscle recovery.

But if you can’t eat after your marathon, try either chocolate milk (for carbs and protein) or tart cherry juice. (Did you know that cherry juice can also speed your recovery by reducing muscle damage and inflammation? There are more running recovery drinks to discover here. ²)

These steps can speed your recovery and reduce soreness the days after your marathon. 

I hope these tips have given you a roadmap of what to do before, during, and after your marathon.

But before you go, be sure to download a marathon race day checklist so you don’t forget a thing on race day.

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