Buzz
This marks the second season of the Training Diaries series by Mytour, where I document my journey to the 2024 Philadelphia Marathon. Expect a deep dive into all the highs, lows, and training repetitions leading up to the race on Sunday, Nov. 24. I’ll share insights on fueling strategies, dealing with injuries, treadmill tricks, overcoming wardrobe issues, mastering long runs, and reflecting on what it truly takes to reach the marathon finish line.
In marathon training, I like to take a broad perspective and view it as a collection of smaller parts. My guiding principle is both cheesy and spot on: A marathon is essentially hundreds of miles, with race day being the final 26.2. Naturally, there’s immense pressure on those last 26.2 miles. Marathon day is the culmination of months of hard work, all leading to one high-stakes event. Even experienced runners can sabotage their efforts with common race day missteps. Here’s how to avoid the key pitfalls that could derail your marathon performance.
Going out too quickly at the start
One of the most common and catastrophic mistakes is starting the race at a pace that's impossible to maintain. I can relate—I’ve been there too. The excitement of race day, the energy of the crowd, and your legs feeling fresh often cause runners to go out too fast in the first few miles.
To avoid this, ensure you're starting in the right corral. During the first 5-10 miles, focus on controlling your pace and use your watch to keep track of it consistently from the get-go.
Experimenting with something new
One of the cardinal rules of marathoning: Never introduce anything new on race day. In other words, race day is not the moment to test out new gear, nutrition, or strategies. Trying new things increases the risk of unwanted surprises and complications.
Avoid trying these for the first time on race day:
Untried shoes or apparel
New energy gels or sports drinks
Unfamiliar breakfast foods
Untried warm-up exercises
New pacing techniques
Inadequate fueling plan
Incorrect nutrition before and during the race can result in hitting the wall sooner than expected or causing gastrointestinal issues.
Essential fueling guidelines:
Consume a familiar breakfast 2-3 hours before the race.
Start fueling early in the race, typically around 45-60 minutes in.
Consume 30-60g of carbohydrates per hour.
Stick to a consistent hydration plan.
Don’t skip aid stations early just because you ‘feel good.’
Insufficient race preparation
Neglecting to plan out the logistics can add unnecessary stress, which ultimately impacts your performance and the overall experience of race day. I personally like to virtually explore the course if my race offers that feature.
Key planning factors:
Know the precise start time and location of the race.
Organize your transportation and parking plans.
Familiarize yourself with the bag-check procedures.
Locate nearby bathrooms.
Review the course map in detail.
Check the weather forecast and prepare accordingly.
Incorrect warm-up routine
Skipping your warm-up or overdoing it can both negatively affect your race performance.
Correct warm-up tips:
Do a light warm-up 30-45 minutes before the race begins.
Keep it relaxed and gentle.
Incorporate dynamic stretching into your routine.
Avoid static stretching.
Save your energy for the race itself.
Inadequate weather preparation
Having trained for both spring and fall marathons, I’ve endured everything from rain to snow and, the worst of all, a heatwave. Chafing is all too real—and painful. Not preparing for the weather conditions can lead to serious performance setbacks or even medical emergencies.
Weather-related factors to consider:
Review the weather forecast several days before race day.
Dress as if it’s 10-15 degrees warmer than the actual temperature.
Bring layers you can easily discard for cold starts.
Don’t forget sunscreen and anti-chafing products as needed.
Adjust your pacing goals if the conditions are extreme.
Mental mistakes
A marathon is just as much a mental test as it is a physical one. Lack of mental preparation can sabotage your performance, no matter how fit you are. Much like how cruise control in a car reduces fatigue for drivers, my key running trick is mastering the art of entering a personal state of cruise control.
Tips for mental preparation:
Have mantras ready for tough moments.
Practice visualization techniques before race day.
Divide the race into smaller, manageable chunks, such as "Only three miles left. That’s one mile, three times. I can do this..."
For more, these are my mental strategies to help you keep your mind in the game during long-distance running.
Excessive tapering
Tapering is important—as I explain in my taper guide here—but some runners overdo it in the final days leading up to race day.
Proper tapering advice:
Maintain regular running routine with reduced volume.
Don't completely rest for multiple days.
Keep some intensity in your shortened workouts.
Stay active with light walking.
Get adequate sleep.
Post-race neglect
When you're so focused on crossing that finish line, it's easy to neglect what you'll be doing on the other side. Having a solid post-race plan is crucial for both safety and recovery.
Essential post-race considerations:
Arrange a meeting spot with family/friends.
Pack warm, dry clothes for after.
Plan post-race nutrition.
Know medical tent locations.
Have transportation arranged.
For more, here’s how I recover effectively after long runs.
Keep in mind, marathon success isn’t just about physical preparation; it’s about steering clear of these common mistakes: Being able to run long distances is only part of the equation.
