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42k Do’s and Don’ts – before Running a Marathon

Training for your first 42K? Here are practical marathon dos and don’ts to help you prepare, pace smart, fuel well, and recover properly.

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PF Editoral
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Running your first marathon is both challenging and rewarding. Covering 42.195 kilometers requires months of preparation, patience, discipline, and a smart race-day strategy.

Whether you’re chasing a specific time or simply aiming to cross your first marathon finish line, these marathon dos and don’ts can help you arrive at the starting line prepared and enjoy the journey all the way to the finish.

42K Dos

  1. Follow a Proper Training Plan.
    A marathon is no easy feat. Give yourself enough time to prepare and follow a structured training plan that gradually builds your mileage while including recovery days. Consistency matters more than trying to squeeze in missed workouts at the last minute.
  2. Complete Your Key Long Runs.
    Your long runs are an important part of marathon preparation. Many marathon plans peak with a long run of around 28K to 32K, depending on your experience, pace, and training program. You don’t need to run the full 42K before race day.
  3. Practice Your Race-Day Fueling.
    Use your long runs to test the gels, sports drinks, food, and hydration strategy you plan to use during the marathon. Find out what your stomach can tolerate and how often you need to fuel. Nothing on race day should be a surprise.
  4. Eat a Familiar Pre-Race Meal.
    Have a carbohydrate-rich meal around two to four hours before the start, depending on what works for you. Stick to familiar and easily digestible food you’ve already tested during training.
  5. Wake Up Early.
    Give yourself plenty of time to eat, hydrate, use the restroom, get dressed, travel to the venue, and reach your starting corral without rushing. For an early-morning race, this may mean waking up several hours before gun time.
  6. Start Conservatively.
    The first few kilometers should feel controlled. It’s easy to get carried away by the excitement of race day, but starting too fast can cost you later. Save some energy for the final 10K—that’s usually where the marathon really begins.
  7. Hydrate Smartly.
    Drink according to your needs, the weather, your sweat rate, and the hydration plan you’ve practiced during training. Take advantage of aid stations when needed, but don’t force yourself to drink excessive amounts of fluid.
  8. Prevent Chafing.
    Apply an anti-chafing balm or petroleum jelly to areas that commonly rub, such as the inner thighs, underarms, feet, and areas underneath straps or waistbands. A tiny hot spot at 5K can become a very big problem at 35K.
  9. Wear Comfortable, Tested Gear.
    Race in shoes, socks, shorts, tops, sunglasses, caps, and accessories you’ve already used during training. Make sure everything works comfortably over long distances.
  10. Walk If You Need To.
    There’s nothing wrong with taking short walk breaks, especially through aid stations or when you need to reset. A planned walk can help you manage fatigue and may be better than pushing until you’re completely exhausted.
  11. Enjoy the Experience.
    You’ve spent months preparing for this day. Look around, appreciate the crowd, thank the volunteers, encourage other runners, and enjoy being part of the marathon.
  12. Smile for the Camera.
    After running 42.195K, you’ve earned that finish-line photo. Look up, smile, raise those arms, and try not to stop your watch directly in front of your face. Your future profile picture will thank you.

42K Don’ts

  1. Don’t Cram Your Training.
    Missed workouts can’t be recovered by suddenly increasing your mileage. Trying to squeeze several hard sessions into the final weeks can increase fatigue and injury risk instead of making you fitter.
  2. Don’t Try Anything New on Race Day.
    New shoes, socks, clothing, gels, supplements, breakfast choices, and hydration products can all create unexpected problems. Stick with what you’ve successfully tested in training.
  3. Don’t Start Too Fast.
    The marathon rewards patience. The first half should feel manageable. Going several seconds per kilometer faster than your planned pace may feel easy early on but can become very expensive later.
  4. Don’t Overeat Before the Race.
    More food doesn’t automatically mean more energy. Eat enough to fuel yourself without leaving your stomach uncomfortably full.
  5. Don’t Experiment With Heavy, Spicy, or Unfamiliar Food.
    In the day or two before the marathon, prioritize foods you know your body handles well. If oily, spicy, high-fiber, or unusual foods normally give you stomach problems, race weekend isn’t the time to test your limits.
  6. Don’t Overhydrate.
    Drinking excessive amounts of water can be dangerous and may contribute to exercise-associated hyponatremia. Follow the hydration strategy you’ve practiced instead of drinking as much as possible.
  7. Don’t Race Every Kilometer.
    Think of the marathon as an exercise in energy management. Stay disciplined early, settle into your rhythm, and save your strongest effort for the later stages of the race.
  8. Don’t Ignore Pain That Feels Wrong.
    General fatigue and muscle soreness are expected during a marathon, but sharp, worsening, or unusual pain shouldn’t automatically be pushed through. Slow down, stop, or seek medical assistance when necessary.

Post-Marathon Recovery Tips

  1. Keep Moving After You Finish.
    Instead of immediately sitting or lying down, walk gently for a few minutes after crossing the finish line. Your body has been moving for hours, so give it time to gradually settle.
  2. Refuel and Rehydrate.
    Once your stomach is ready, eat a meal or snack containing carbohydrates and protein and replace the fluids you’ve lost. There’s no need to chase an exact calorie count immediately after finishing—focus on getting quality nutrition back into your body.
  3. Give Your Body Time to Recover.
    You don’t need to run the next day to “flush out lactic acid.” Easy walking and gentle movement are enough for most runners during the first few days. Let soreness and fatigue guide your recovery.
  4. Use Low-Impact Activities When You’re Ready.
    Easy swimming, cycling, walking, or other light activities can help you gradually return to movement without immediately adding more running stress.
  5. Return to Running Gradually.
    There’s no universal number of days you must wait after a marathon. Some runners recover faster than others. Start with short, easy runs once normal movement feels comfortable, then gradually rebuild your training.
  6. Pay Attention to Persistent Pain.
    Post-marathon muscle soreness is normal, but swelling, joint pain, sharp pain, or symptoms that don’t improve may need professional assessment.
  7. Celebrate What You Accomplished.
    Whether you finished in three hours, six hours, or somewhere in between, completing 42.195K is something worth celebrating. Enjoy the food, the medal, the photos, and the stories that come with it.
  8. Choose Your Next Goal When You’re Ready.
    There’s no need to immediately sign up for another marathon—although runners are notoriously bad at following this advice. Recover first, enjoy shorter races if you want, and decide what challenge excites you next.

A marathon is more than just race day. It’s the result of months of early mornings, long runs, discipline, setbacks, and small victories. Train smart, respect the distance, trust your preparation, and when race day finally arrives, enjoy every kilometer.

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96 COMMENTS

  1. 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.

  7. 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.

  8. 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!!!

  13. 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!!!.

  17. 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!

  18. 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!

  20. 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.

  21. 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?

  22. 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

  23. Ms_Mars… kita kits uli sa rexona at rununited leg 3 para makuha yung 3rd part ng medal natin… malapit na dalawa na lang…

  24. 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!

  25. 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…

  26. @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.

    sana makatulong

  29. 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

  30. 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 (^____^)

  32. 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?

  57. 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

  68. 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.

  70. 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! :)

  73. sa mga tatakbo ng first time ng 42 sa sunday tulad ko, good luck mga sir/ma’am. start strong finish stronger! U0001f4aa

  74. 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..

  75. It’ll be my first time and running despite of my plantar fasciitis U0001f62dU0001f62dU0001f62d Good Luck to all of us!

  85. Thanks Joyce! This is it na gid!!! Good luck this weekend!!! Enjoy running for our heroes on the Skyway!!! :)

  93. 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

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