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Exercise

Chat to other fitness enthusiasts on our Exercise forum.

Share your marathon tips and experiences!

61 replies

SlB09 · 07/11/2024 23:11

I am doing a marathon next year and I won't lie I'm starting to regret signing up, nervous for the whole thing but also giving me some motivation .

How did you find your first marathon? And tips around coping mentally, fuelling, training, clothing anyone has to help?

OP posts:
Ti7ch · 08/11/2024 16:48

2triangles · 08/11/2024 14:22

Try not to be too emotionally attached to your toenails, just in case. It was totally fine but several of mine did drift off in the bath after my first marathon which was disconcerting.

Trim them before you do your marathon

CookieMonster28 · 08/11/2024 17:12

BuzzieLittleBee · 08/11/2024 14:18

I can't believe the advice on this thread is all so consistent, and - IMO - really good.
I've seen some nonsense and also so really bad advice on marathon threads before, so this is very refreshing!

I also can't believe noone has mentioned Vaseline yet - a marathon running essential. Even if you're wearing kit you've worn a million times before, running longer distances can lead to blisters and chafing, especially if you're wearing a running vest or belt (which are prone to moving around).

For anything over about 10 miles I cover the ends of my toes in Vaseline (your feet swell so they fit differently in your trainers), and also put some under the clasp of my bra strap and also the front (where it sits flat). Those are my 'pinch points', but if it's wet then I also use it on the inside of my arms. Finding out you have chafed skin when you get in the shower is the worst!

I came here to say:

Vaseline, vaseline, vaseline 😂
Compeed
And a good music playlist

And a nice beverage waiting for you at the finish line...I had a non alcoholic pint of larger that sponsored the event and even to this day it's probably the best thing I've ever tasted 😂

Enjoy OP there's no feeling like it!

Fizbosshoes · 08/11/2024 17:15

I often think of all sorts of treats to have once I've done the marathon.....but I generally find it difficult to eat after a long run (18+ miles)

Then the next day I eat everything in the house! 🤣

BogRollBOGOF · 08/11/2024 17:17

You may need bigger/ wider shoes than usual to accomodate your feet swelling over the length of time.

I did my training runs as a "compass". I parked the car at a central point and set my garmin to do a workout of 3 or 4 out and back legs. So a 10 mile run is broken down into 8 legs of 1.25mi, so each time I'm back at the car I've done a 2.5mi block. Even on my longest marathon runs, I was never more than 3mi from the car if there were any issues. It also allowed me to adjust winter layers on/ off when running in weather substantually colder than my April race. It was also more managable mentally that each stage of the run was a short distance.

The only run I struggled with was my 20mi for a few reasons. The biggest one was I brought it forwards due to snow being forecast, and I was not fully recovered from a HM race 5 days earlier. Every step ached from tired muscles. I genuinely didn't know at halfway whether I could complete it and ended up tweaking my route to make it more accessible if it all imploded. But I did it! The weather was also awful, 3-5⁰C dampish fog and that chill that gets in your bones. Everything was shades of black/grey/brown and all colour leached from the world. It was a long time to be aline with my brain despite listening to radio and podcasts along the way. I remember being in the late stages having to wait at a major road junction and dancing like a nutter waiting for the lights to change because I didn't dare stop my body from moving 😂
But I knew even while pushing and forcing myself through it, that this was the hardest moment of the whole process, because on race day I'd be fresh, there'd be an atmosphere, spring would have kicked in and all I'd need to do is follow/ pass the person in front.

I tend to view HMs as a 10mi run and a parkrun. I saw my marathon as a 20mi run (which I'd already done!) and a 10k race. And every step of that 10k race was a new pb for distance!

I jeffed. I'd been injured and deferred a year earlier so was cautious, but actually it's great zone 2 training and keeps fatigue down. I also did a plan where I did my long run every other week and a mid-length run between to allow for recovery. My other runs were short and I ran 3-4 times a week plus keeping up strength. I kept up with parkrun and that was my faster running. I also allowed some flex for life getting in the way- which it did with the snow, hotly followed by illness from DS.

Being used to HMs, it was only really mastering 14, 16, 18 and 20mi that was new. Just 4 long runs! Mentally that made the plan much easier. I'd actually gone from the start of C25k to 26.2 in a year and after each stage of training had a few weeks consolidating and recovering at each level. However that's easier for having retained experience even if the body is rebuilding.

Other than the 20mi, I genuinely enjoyed the training and race.

DaisyDukesAuntie · 08/11/2024 22:33

So much great advice here so I won't duplicate, but having run 4 marathons, the one I enjoyed the most -

I didn't have a time in mind
I set out to smile as much as I could - and I did (makes a huge difference when you are in real pain and it gets hard)
I high fived with all the kids I could see along the route, any "touch here for a power up" sign I saw, I touched it!

Try and enjoy it. Running a marathon will change your life in my opinion. When I'm having a hard day I think to myself "Daisy, you've run 4 marathons FFS, you can do anything!"

user1471548941 · 09/11/2024 10:07

Brilliant advice! Yessss to the poster who mentioned struggling to eat after a long run- generally your body shuts down digestion running for that long so have something like a protein shake or chocolate milk ready for when you get back.

Also yes to eating everything in sight the next day!!!

Also, good kit!!! Seamless T shirts (I wear Sweaty Betty Featherweight Athlete T shirts as I get seams chaffing under my arms) and tight cycling style shorts.... I tore my inner thights to shreds with chaffing from about mile 15 in my first one and it was the single most painful thing in the whole experience. The running will be painful enough, good preparation and kit testing can help you avoid "other" pain and issues like blisters and chaffing that can really slow you down. Slowing down because it's hard and it's your first marathon is one thing, it's experience, but slowly down because you have a pesky blister between two toes or something ridiculous is incredibly frustrating!

hamstersarse · 09/11/2024 10:11

2triangles · 08/11/2024 10:38

And don't wear anything new on the day, whether it's under or outerwear make sure you have completed several long runs in it.

I made that mistake in a marathon. It was an unusually warm day so decided to wear shorts instead of tights, and by the end of the marathon I had chaffing so bad between my legs it looked like I had grown gonads and there was blood pouring down my legs.

Fizbosshoes · 09/11/2024 11:17

If the marathon is in April you basically have to be prepared for any type of weather, and be flexible about expectations. The last 2 London marathon I've done were one that snowed at the start (got my course pb but wore more layers than i might have anticipated) and one that was about 25° and sunny (dropped any expectations of a time, focus on finishing, and took on water at every water stop , instead of less frequently)
I've also spectated at a few where it's poured with rain

Ti7ch · 09/11/2024 11:57

Fizbosshoes · 08/11/2024 17:15

I often think of all sorts of treats to have once I've done the marathon.....but I generally find it difficult to eat after a long run (18+ miles)

Then the next day I eat everything in the house! 🤣

I woke up with the munchies at 1am after my ultra. So annoying!

I can eat if it's little and often post run - snacking basically! But would also have a protein shake.

In my drop bag I'll always pack clean socks and a pair of sandals. Bit easier to put on than shoes. I'll also have something warm to wear.

SlB09 · 09/11/2024 23:58

Thanks so much everyone this is so helpful. I run a little already and have always hiked/outdoorsy so appreciate the kit comments. Marathon is in June, includes some trail. To be honest my main concerns are fuelling - I have such a hard time finding things that suits and aren't used to fuelling that far, I'm concerned dill shit my pants and vomit! I'm also worried about the sheer distance and whether my body can actually go that far and the changes of becoming seriously ill as PP said. But prep is the key, I won't do it if I don't feel adequately prepared.
I have a half booked in April that includes trail which I'm thinking will be a good test of all things! Also will be getting myself some short tights, normally wear shorts and never thought re chafing at this distance.

Absolute wealth of advice thanks so much everyone

OP posts:
user1471548941 · 10/11/2024 00:22

My find was that all the artificial sugar is what causes the issues with gels etc!

So I think don't be scared of eating "real" food, especially with some trail. I aim for 60-90g carbs per hour so my schedule is on the hour- eat Sorreen bar/flapjack (approx 30g of carbs), second half of every hour, Clif Shot Bloks- usually 3/4. Practice whether you can shove it in whilst running or whether you need to walk to at least chew it and swallow. My preferred pattern is running 9 mins and walking 1 throughout, so I time my food for the 1 min walk!

SlB09 · 10/11/2024 00:24

Fab advice thanks @user1471548941 I'm going to try that in training I think

OP posts:
Redcrayons · 10/11/2024 06:51

To add, don’t neglect your strength training. I didn’t do it consistently with my first and paid the price on race day.
If it’s a trail there’s likely to be some hills, so add a hill training to your week.

Don’t panic when it’s time to taper. Feels counter intuitive to reduce training so much, but it’s worth it.

The training is the hardest, it’s relentless. Your whole life is about running and you will have a meltdown at some point.
If you can incorporate races into your training it will seem easier. For a Saturday long run I would squeeze park run into the middle or make it my last 3 miles.

Have you got anyone to train with?

2triangles · 10/11/2024 08:12

SlB09 · 09/11/2024 23:58

Thanks so much everyone this is so helpful. I run a little already and have always hiked/outdoorsy so appreciate the kit comments. Marathon is in June, includes some trail. To be honest my main concerns are fuelling - I have such a hard time finding things that suits and aren't used to fuelling that far, I'm concerned dill shit my pants and vomit! I'm also worried about the sheer distance and whether my body can actually go that far and the changes of becoming seriously ill as PP said. But prep is the key, I won't do it if I don't feel adequately prepared.
I have a half booked in April that includes trail which I'm thinking will be a good test of all things! Also will be getting myself some short tights, normally wear shorts and never thought re chafing at this distance.

Absolute wealth of advice thanks so much everyone

It can be a good idea to trial food/drink/gels on your shorter midweek runs before you actively need them on longer runs. It is not pleasant to have another 9 miles or so to go while bringing up jelly babies.

justusandthecat · 10/11/2024 08:33

@Redcrayons does the strength training make that big a difference? I am training for a half not a full but although I'm getting my runs in I do really struggle to motivate myself with strength training so it's been, shall we say, a bit haphazard so far.

brooksghost · 10/11/2024 09:27

Buy a heart rate monitor and train mostly (80% of total run time) in zone 2.
It will feel super slow, but the base will build and as it does, you will naturally get faster. You'll also feel less fatigued so will be able to run more often.

FeelinTwentySixPointTwo · 10/11/2024 10:50

does the strength training make that big a difference

Yes. It does. I avoided it for years, mainly due to lack of time, but fitting in yoga and strength sessions has made a massive difference for me in terms of injury reduction.
My times haven't got much quicker (I do a 1:35 ish half and a 3:30 marathon, for context) but major injuries that knock me out for weeks don't happen like they used to. Fingers crossed.

Redcrayons · 10/11/2024 10:53

justusandthecat · 10/11/2024 08:33

@Redcrayons does the strength training make that big a difference? I am training for a half not a full but although I'm getting my runs in I do really struggle to motivate myself with strength training so it's been, shall we say, a bit haphazard so far.

Definitely did for me. It helped me stay injury free.
First marathon, I was the same as you, started with good intentions, then it dropped off my radar and just didn’t bother. I got injured during the race. Legs were willing but my hips and glutes were on fire.

Second marathon, I joined a gym and was religious about the weights class and yoga. I wouldn’t say the race was easy, but it definitely helped.

There’s tons of runners workouts on YT, it doesn’t need to be anything more than 20/30 minutes. I joined the gym because I knew I wouldn’t be consistent at home.

If when I do another, I would do the same, but add some low impact cardio into the mix.

TiramisuThief · 10/11/2024 11:16

You often have to train your stomach to cope with gels once you're getting into marathon distance. So take them on board a bit at a time, don't just squeeze them into your mouth as quickly as possible. If you start feeling your stomach rebel stop. Next time you go out for a run, approaching the danger point slow down so have one or two an hour instead of 3 etc see if you can finish the run without any issues even if you're a bit underfuelled. Next run try a bit more etc.

Real food takes longer to digest & diverts blood flow from your muscles into your digestive system. Which might be fine depending on the pace you want to run, but if you're aiming for race pace that might cause digestive issues by itself.

It's all a balance and needs time to work out, it's a slow process unfortunately! And there's always imodium.

FeelinTwentySixPointTwo · 10/11/2024 11:19

Real food takes longer to digest & diverts blood flow from your muscles into your digestive system. Which might be fine depending on the pace you want to run, but if you're aiming for race pace that might cause digestive issues by itself

Absolutely this. On a fell race when I'm not going as quickly, I can take real food on, but on a road marathon there is no way. Real food isn't digested at all and I either crash or throw up immediately. But this is the stuff you can only learn through trial and error!

BuzzieLittleBee · 10/11/2024 11:52

Real food is a nightmare during normal running. I was training by HR a few years ago and ran along the canal for 6 miles, including up a long flight of locks (over 2 miles). At the top I stopped and had a cereal bar.
Coming back, where it should have been easy to keep my HR at the same level or lower (because it was downhill most of the way), I just couldn't keep it down. It was a good 10bpm higher. I couldn't believe the amount of effort which was clearly being put into digesting food.

I get on well with Torq gels (their flavours are more interesting than some other brands), but also Velo Forte chews. And Kendal Mint cake got me through my last marathon. It feels quite refreshing too, which is a bonus.

Fizbosshoes · 10/11/2024 12:10

My first marathon was fuelled by 5 jelly babies, I had them in my pocket and ate 1 every 5 miles. I can just about deal with jelly babies or haribos, when running (although gels are easier) but once I asked DH to buy jelly babies, and he couldn't see them so got wine gums. That was a bad idea they took absolutely ages to chew!

get on well with Torq gels (their flavours are more interesting than some other brands)

Rhubarb and custard is my current favourite! (You can get flavourless ones as well. I'm not sure how I feel about that)

TiramisuThief · 10/11/2024 12:11

Lol at trying to eat wine gums while running...my God 😂

2triangles · 10/11/2024 12:15

TiramisuThief · 10/11/2024 12:11

Lol at trying to eat wine gums while running...my God 😂

You'd be amazed at what some ultra runners manage to eat while running!

Ti7ch · 10/11/2024 12:31

2triangles · 10/11/2024 12:15

You'd be amazed at what some ultra runners manage to eat while running!

We were given sandwiches at a checkpoint. The soup was welcomed too!

I did once try pretzels and nearly bought them back up!

Happy with Tailwind. But do get to a stage where I want proper food.