Running 26.2 miles is not just a physical feat; it’s a mental and emotional journey. This endeavor demands preparation, strategy, resilience, and education. Here are five practical tips to help you pace your marathon like the pros! Congratulations on taking your first steps to finishing your marathon!
1. Start Slow, Finish Strong
The adrenaline rush at the starting line can be tempting, but it’s crucial to resist the urge to sprint. Running past the school band or friends that came to cheer you on can also encourage you to run faster or do more. This makes it crucial to aim for a “negative split” – run the first half of the race slower than the second. This strategy conserves energy, allowing you to maintain strength and endurance for those challenging final miles. Remember, it’s not about how you start, but how you finish.
2. Find Your Rhythm
Establishing a consistent pace that feels comfortable for you is key. The first five 10, 15 even 20 miles should feel kind of boring. Using a heart rate monitor either on your wrist or around your chest can help you determine what pace is right for you on that day. Too many people have a pace they have been working towards in training, and on race day, they try to stick to pace regardless of how the weather is. A hot and humid race day is not gonna be ideal when trying to run your threshold pace, unless that’s something you’ve been training in.
3. Hydration and Nutrition Strategy
Dehydration and energy depletion are common pitfalls. Plan to hydrate at regular intervals—every 20 minutes or so—and don’t wait until you’re thirsty. Frequent small intakes of hydration will allow you to decrease the amount of dehydration and not taking in too much. Avoid the slushy belly feeling. This is best practice during training so that when you come to race day, you know how your body will do with a certain amount of hydration. Similarly, refuel with energy gels or snacks every 30 minute or so, depending on your intervals that you established during training.
Practicing both of these in your training runs will help your body adapt.
4. Listen to Your Body
Your body is your best coach (aside from me of course 😄). If you feel pain or extreme fatigue, slow down and/or walk. Many people are surprised at how well they can do if they do a jog/walk interval for the marathon, instead of pushing through to run the entire race. That 30 seconds or so of walking can really allow your body to recover and be energized for the next running segment. Pushing through injury or severe discomfort can lead to serious setbacks. This could take months to recover from. Remember, completing the marathon in one piece is far more important than a fast finish time.
5. Mentally Prepare
Running a marathon is as much a mental challenge as a physical one. Talk to friends, family, and even reach out to me if you wanna learn more about the mental side of running a marathon. Breaking the race into manageable chunks is extremely beneficial. Focus on reaching the next mile marker, water station, tree, stop sign, or cheering section. And most importantly, stay positive, even when the going gets tough. Find your favorite mantra when going through this. I always like to say that “I get to do this” not everyone can run a marathon.
Embrace the journey and remember: Every step you take, you’re becoming a marathoner. Lace up, hit the pavement, and let your marathon story unfold. 🏃♂️🏃♀️
If the thought of organizing your training feels overwhelming, consider hiring a running coach. A coach can guide you through the process, adjust workouts to fit your life’s challenges, and help you reach your goals more efficiently. With professional guidance, you’ll be able to focus on your running journey and make the most out of every mile.
Happy running! 🏅
Dr. John Mendenhall II PT, DPT
@Triathlo101 on YouTube
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