Running a marathon is a challenging and rewarding experience, but it’s important to approach it with the right mindset and preparation. In this article, we will discuss some key do’s and don’ts for running your first marathon. By following these guidelines, you can ensure that you are physically and mentally prepared for the race, and that you are able to complete it safely and successfully.
- TRAIN TRAIN TRAIN! – a marathon is not easy, this requires time and dedication in training.
- Not worry about the time. Enjoy your race, and believe you can finish this.
- This is the most expensive race you’ll ever pay, so enjoy the experience!
- You must have at least finished a 32k run in your training runs.
- Wake up 3 hours before the race.
- Eat breakfast 2 hours before the race. Take in one energy gel 15 mins before gun start.
- Train with your nutrition system. Your body must get used to the energy gels you plan to bring. Tip: go with same brand, use different flavors. On race day, schedule the times you take in your nutrition.
- Rest 1 week before the race. This is the best part.
- Make sure you have at least 7 – 9 hours of sleep during your rest week. Crucial is the last 2 nights before race day.
- Apply Bodyglide or petroleum jelly in areas where chaffing occurs.
- Maintain your pace. If you must walk, then walk! There’s no shame in walking in a marathon.
- Smile in front of the camera and raise your hand when you cross the finish line! Tip: practice your finish line pose.
- Wear comfortable racing gear, sunglasses, visors etc.,
- Procrastinate training. Follow your training plan.
- Drink alcohol during your rest week.
- Overeat breakfast on race day.
- Eat spicy food 2 days before the race.
- Eat oily foods the night before race.
- Think you can wear the extra shoes and the extra singlet
- Try anything new on race day (shoes, socks, singlet, shorts, etc..) make sure you have road tested what you are wearing.
- Overhydrate. You don’t want to be bloated for the next 30 kms! Take in your hydration systematically. Balance your energy gel, sports drink, water intake.
- Race the first 32k. Race the last 10k! This is where the runners and the marathoners are separated.
Additional post Marathon tips:
- After crossing the finish line, it is a MUST that you take in at least 500 calories of food. Your body will start to recover, and it needs the calories to start repairing. Best recovery drink: CHOCOLATE MILK or a Protein Shake! Do this also after your long training runs, even after your 15-21k races. There is a 30 minute window to do this, otherwise if you don’t you won’t recover faster. A good recovery is a good training/race.
- Try to do a short recovery run a day or two after the race. This is to flush out the lactic acid that has accumulated.
- The best benefit of finishing a marathon? Is eating so much and not gain a single weight! But be careful of what you eat.
- You can start training again after 2 weeks of recovery period. If you still find it hard to run, don’t just stop being active. I highly recommend doing low impact training. Swimming, biking, boxing, kayaking, etc… one that does not involve pressure on the knees.
- If you feel sluggish, and unmotivated. Do tip #4. Take a break from running and pick your next race. Take it slow. You can start enjoying the short races… 5k, 10k, 15k and 21k races. Try to beat your PR’s.
- Lastly, this is not a sport, it’s a lifestyle.
I know its not easy to go on a marathon, thats i why i needed more time for my training and i want to improve my pace in every races i will join,im taking it slowly and make sure not to skip each category. Will take my 32k on RU3 so wish me luck.Will train hard on a 21k marathon when i get my sub2 or less then will level up to a higher category.Thanks for the info.
very well said. thanks a lot for posting !
i needed that…tnx
thanks for the tips. it is helpful to me as a running enthusiast.
tnk for the tips
thanks for the post…two thumbs up :)
this article is indeed really helpful esp to aspiring marathoners. many thanks for plucking this topic out from the Comm Forums, Mr. PF!
and credits go to Mr Mikey Macainag, your very good friend/trainer/seasoned marathoner who did not hesitate coming up with these tips upon my request.
My 1st marathon was this years Condura Marathon. Akala ko hindi totoo un wall, dati di ako naniniwala dun tapos bumanga ako sa wall! Totoo ang wall! Mag ingat sa wall! Wag bumilis agad mag negative split also wag mag kulang sa gel at lalo na sa training! Happy Training!!!
Thanks for the tip. Now I know things that I should do, undo and not do.
Thanks for the good info, hope to start my 1st Hail Mary…
how about 21K tips, do’s and don’ts?
Never in my wildest expectation that I can ran & finished 26.2 miles….at aged 60 the free Press Detroit International Marathon on October18,2009,Detroit,Michigan,USA.The moment your physical capabilities starts breaking down at miles 19 to 21,( called “the walls” in Marathon running)….stop,walk & do some funny stuffs…like doing the “Michael Jackson moves”…infront with expectators….you’II find yourself more amusing & appreciated…more than the rest & at the same time,regaining your mental “toughness & focus”.Everyone are different……be creative reserving that remaining strives to the finish line!!!.
Well done … as they say mental toughness is a must, specially after 20 miles …
It enlighten me. Thanks for all Tips. Very informative :)
wow, big help to kasi i been planning to do a full marathon this year… i have done a lot of half marathons already. i think it’s about time
aus to… planning for fm this year
Not ready for the FM but i’ll take it also for me to prepare my 3rd half FM.
thanks for the post.
May mga Dont’s ako na nagagawa now i know na bad yun. hehehe!
ayuzz din yung additional tips!
Thanks for the post,.
This is true and effective.. Proper training ,conditioning and Discipline are the best thing to do for preparation for the race and to get rid away from further injuries.. RUn safe and be wise.. godbless runners!
Thanks for the post! It motivated me to lose weight. :))
How far off should be the period between marathon? I’m planning to sign up for my first fm on rupm this october but i also want to do condura next year. I’m just not sure if it is safe to do both
There’s no rules that I know off but they say 2 marathons a year is the max if you want to perform better, My first marathon is October 2012. I run my 8th marathon just last Saturday 21st of September after running another one on the 14th of September. Not a good idea to do 2 marathons in 2 weeks, but glad that I did it. I am a slow runner and really don’t aim for the time but more on the enjoyment and endurance of the sport. So if you can have 18 weeks gap you should be fine … for me 3 weeks rest will be fine, I just keep in my mind that it will just be another long run. If you will ask why I am doing too much, I am training for a back2back in February means 2 marathon in 2 days. keep on running.
i had a mild stroke feb 2011 but i’m doing 5k runs now…you think i could train for 21k & eventually do 42? where could i train, if ever?
very nice tips….try ko gawin kasi wala akong masyadong oras para mag train… maraming trabaho…. may ginagawa akong intervals para tumagal ng konte yung pace ko… will try to join the rexona run and 32 k run ng unilab leg 3… in preparation for my 42k …hope mag survive…thank you… its more fun when we run… he he he
Ms_Mars… kita kits uli sa rexona at rununited leg 3 para makuha yung 3rd part ng medal natin… malapit na dalawa na lang…
Tanung ko lang sana if there is such a training for 4 weeks for a full marathon with the objective of finishing the race for 3.5 hours? Salamat ha!
i am an active runner this year meaning i joined fun run almost every other month….. ran three 10Ks; three 16 Ks ( last of which is the adidas kotr ) ran two 21k (ru2 and rexona )…… and will run in ND 25K and 21K qcim this dec 2…….. my question is, is this enough as i would like to run for full marathon this feb 2013……………. any advise? esp for training? i hope the veterans could help..i have 2 1/2 months to prepare…….more power and god bless us all…thanks in advance…
@drukidlat comment 25
try mong maka training run longer than 32km , slower na konti sa target na pace mo sa first 42km… This must be done before the year ends…
By january, sa opinion ko lang, mag start ka nang mag baba ng mileage, 21km max first two weeks, tapos mga 15kms na lang sa 3rd at 4th week ng January.
Ingat sa training at bawal tamad … :-p medyo gipit na sa oras eh.
I also recommend adding more kms on qcim… pwede namang ituloy ang takbo pagkatawid ng finish line… 25 to 30… para sakto ang 32km mo last 2 weeks ng 2012.
thanks a lot for the tips…
wow thanks for the info. im preparing for my full marathon this year, it enlighten me more..
this helped a lot, and I have proven one of the “Don’ts” that you listed: wearing anything new in the race. Had a new camelback during my recent 42k, slowed me down during the race bec. of the weight. but, the training payed off and finished strong. could have finished faster if i didn’t bring that bag, but…doesn’t matter. lesson learned
I just run last 2013 Sundown Marathon here in SG I don’t have any training at all but I finished my race (^^,) Just focus, play what best music you want and enjoy the race.
Go Team Fatbird (^____^)
Sorry I did not quite get this?
6. Race the first 32k. Race the last 10k! This is where the runners and the marathoners are separated.
Read more: https://www.pinoyfitness.com/2011/09/42k-dos-and-donts-before-running-a-marathon/#ixzz2ZP7x1XAd
don’t race the first 32k, race the last 10k …
most of the events i’ve joined, i only ran for 5K categories. i only ran for a 10K once, finishing it in 67 minutes (so shy of it), and i’m planning to go for several 21Ks next year. any tips? how should i train?
Noted.Thanks for the tips. ;)
Do’s no.12..I LOVE IT…aHAHAHAHA
Nice tip! Thanks! ^_^
Bryan Mark Francis… lolz
Joseph Dennis Ledesma Flores
Boss Jerome Hernandez Macatangay Allison Pinza gudluck! U0001f60a
Rommel Cena…this could help.
Gary Martin Pascual
Ly-ann Vale you should do this.
Great tips; will remember these.
Marie Ayo :)
Check out the photos from Diadora Philippines’ photo booth at PAL Manila Marathon 2015. ;)
Worth reading ;)
Yes first marathon ko sa RUPM.sana magka medal ako para maganda starting ko..
26.2 virgin here
Ate Grace Gonzales Abogado, rule no.12
Not a marathon runner.. But after this..
I will be..
First time ko din. Sana maayos kong matapos
couz Christopher Escobia Ogayre..:)
Exactly… Will said…
Ok to for Sunday kahit half marathon lng :) Gierod Manuel S. Alejandro Carlito Gonzales Ivan Stephen Llarena Jayson Floranda Whanglou Buensalida Thess Valerio Ferrer Beejay Carlo Jao-chico
#12 practice your finish line pose. John Capino. gud luck!
1st 21km.U0001f648U0001f648U0001f648U0001f648U0001f648 kabado.U0001f616U0001f616U0001f616U0001f616U0001f616
Karen Almanzor #2 for usU0001f604
Good luck Lighthouse runners Nino Lopez Fernando Dellosa Ballesteros Marc Stevens Aggarao Pasicolan Tantan Jepoy atbp
Gilbert, Rey, Igo.. tips pre.. :)
syempre yun pinaka-importante, kaso makuha ko pa kayang mag-smile pagdating sa finish line? hehehe
Thanks coach Gerry!!
1st 42km ko sa sunday..excited nq!
mg 1:1 ka na sa start pa lng.. kaya yan..
Mga paps, ano maganda oras sa mga newbie tulad ko na hindi naman nkakahiya?
Goodluck to all 42K 1st timer. Just put your mind and your body into it, BELIEVE that you can do it even if you have to crawl and then savor the satisfaction the moment you crossed that finish line. Let us all enjoy and have a safe run.
VonStephenVergara enjoy mo lang ung run “finish strong”
1st tym sa 42. Goodluck po sating mga 1st timers at lalo na sa mga hindi masyado nakapag training like me. No PRs. Enjoy lng ntin! :)
Eto un sinusunod ko Ronnell RunNurse Peji
nbsa ko n yang ate shirley. dami besea ko binasa haha ty sa pag tag
sa mga tatakbo ng first time ng 42 sa sunday tulad ko, good luck mga sir/ma’am. start strong finish stronger! U0001f4aa
Wag ka magduda sa sarili mo. Isipin mo exam lang yan. Kaya mo naman ipasa. Take a rest before the event para di mablackout kinabukasan.. (reminder lang) :) Di ka nag-iisa normal na kabahan bago magmarathon. Kahit 5 beses na ako finisher nun, kinakabahan pa din.. May halong excitement din.. Heheh..
It’ll be my first time and running despite of my plantar fasciitis U0001f62dU0001f62dU0001f62d Good Luck to all of us!
Mary Joy Reyes Bathan hahahahahaha.. i’m ready.
5k sub30 muna hahaha try ntn 2017.
3k lang nmn ako haha maliit na bagay
naks.. hahaha! nde naman masyado mayabang ha..
better safe than sorry sabi nga nila.. Frenzel S Avecilla.
have a great and super fun run.. =)
Haha joke lang un :p excited na ko.salamat ;)
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dad Redg Gallardo, Ryan Vasquez >.
Thanks Joyce! This is it na gid!!! Good luck this weekend!!! Enjoy running for our heroes on the Skyway!!! :)
Woohooo! Yes! This is it!! Thanks Pam!😊 pls pray for me.☺
Liezl Lgrdz Godbless sa run:)
Balak ko pa sana bumili shoes bukas wahahaha..mali mali! Thanks buddy!
hahaha… next run na tayo bumili sabay tayo.kapag kasama na ko sa 21k :))
Read this Mike de Vera!!!
Doinks Pecson para sayo..
I’ve some idea of running. Thank you for posting thia important tips.
I think one important item was missed out in the “DOs” segment, which I believe is just as important as the physical and other logistical preparation, and that is the mental preparation. Perhaps that is implied. Mental preparation means understanding your pace when you’re running different distances, be it a 10K or a half-mary, and relating it to how you would possibly run the 42K monster. At which minute or hour mark do I get tired in a 21K race? How do I extrapolate or project that to a 42K++ distance?
Mental preparation means looking at the map over and over again and memorizing/projecting at which point in the map you could possibly after one hour or two hours. If I finish a 21K at 2.5 or fewer hours, could I possibly finish 42K in 5 hours or just under it? What sort of adjustment in terms of pace should make?
Mental preparation also continues during the race. Talk to yourself and be aware of where your body and mind are at during the race. I’ve run for 2 hours and I’m just past the 18K mark. Can I still make it? This is where memorizing the route by looking at a map repeatedly and doing a dry run in your head may help. It becomes more challenging if you do not have a physical image or visual representation of far more you need to go before you reach the finish line.
Running a 32K first as a suggestion is critical because 32K is regarded as the “wall” even professional runners hit when they’re doing 42K. If your body is a battery, bigla kang low batt sa 32K. One way to overcome the wall is having a very good mental preparation