Running a marathon is an incredible accomplishment, as less than one percent of the world’s population has ever run one.
And if you want to be one of the one-percenters, I highly recommend that you avoid the top 26.2 mistakes (in no particular order) that many new marathoners make:
1. Skipping the Training Plan
Not following a structured training plan is a big mistake. A detailed plan helps you gradually build up your endurance and ensures that you are adequately prepared for race day.
2. Ignoring Rest Days
Rest is crucial for recovery and performance. Overtraining can lead to injuries and burnout, so be sure to include rest days in your training schedule.
3. Neglecting Strength Training
Strength training can improve your running efficiency and prevent injuries. Incorporate exercises like squats, hip bridges, and core work.
4. Poor Nutrition
Fueling your body with the right nutrients is essential. Minimize the junk food and focus on a balanced diet rich in protein, carbs, and healthy fats.
5. Inadequate Hydration
Dehydration can severely impact your performance. Keep yourself well-hydrated before, during, and after your runs.
6. Wearing New Gear on Race Day
Never wear new shoes, clothes, or gear on race day. Stick to what you’ve used during training to avoid uncomfortable surprises.
7. Starting Too Fast
Pacing is key in a marathon. Starting too fast can lead to early fatigue. Practice pacing in training and stick to your planned pace on race day.
8. Ignoring Injuries
If you experience pain, don’t ignore it. Seek medical advice and take the necessary time off to heal.
9. Not Carb-Loading Properly
Carb-loading can enhance your performance by ensuring your muscles have enough glycogen. Plan your meals to include complex carbohydrates leading up to the race.
10. Underestimating the Distance
26.2 miles is a long way. Respect the distance and prepare adequately.
11. Improper Warm-Up
A good warm-up routine can prevent injuries and improve performance. Include dynamic movements like butt kicks and high knees.
12. Lack of Mental Preparation
Marathon running is as much mental as it is physical. Practice visualization and mental toughness strategies during training.
13. Not Getting a Marathon Coach
There are a lot of moving parts to a marathon. Dropping the ball on any one of them can derail your entire race. A coach can provide personalized training plans, motivation, and expert advice, making your marathon experience more successful and enjoyable.
14. Skipping Breakfast on Race Day
Your body needs energy to perform. Eat a light breakfast like oatmeal, a banana, or toast with peanut butter a few hours before the race.
15. Wearing the Wrong Shoes
Run in shoes that are comfortable and designed for long-distance running. Get fitted at a specialty running store if needed.
16. Overcomplicating Nutrition and Hydration
Stick to what you know works for you. Race day is not the time to experiment with new gels or drinks.
17. Ignoring Weather Conditions
Check the weather forecast and plan your attire and hydration strategy accordingly.
18. Not Training in Race-Day Conditions
Try to mimic race-day conditions in your training runs, including time of day, course terrain, and hydration strategies.
19. Skipping Speed Work
Incorporating intervals and tempo runs can improve your aerobic capacity and running economy.
20. Running in the Wrong Gear
Dress appropriately for the weather. Wear moisture-wicking fabrics and avoid cotton.
21. Not Trying Different Fueling Options
Experiment with different gels, bars, and drinks during training to find what works best for you.
22. Lack of a Race-Day Strategy
Have a well-thought-out race-day strategy, including pacing, nutrition, and hydration.
23. Ignoring Foot Care
Blisters can ruin your race. Keep your feet dry and consider using anti-chafing products and socks.
24. Skipping the Taper
The taper period is when you reduce your training mileage before the race. This helps your body recover and be fresh for race day.
25. Not Setting Realistic Goals
Set achievable goals based on your training and experience level.
26. Comparing Yourself to Others
Focus on your race and your goals, not how others are performing.
26.2 Not Enjoying the Journey
Remember to enjoy the process. Celebrate your milestones–even the little ones.
Knowing these potential pitfalls can save you a lot of time, energy, and frustration.
Good luck with your training and your race!
Cheers to running a strong and confident marathon,
Martise : )
P.S. – If you feel like you could benefit from expert, personalized guidance on your marathon—contact me, today! 🙋
