Thinking About Running a Marathon? Read This First.

Marathon running is more popular than ever — but that doesn’t mean you should race one just yet.

And there’s one mistake on this list that I see all the time — one that has a massive negative impact on performance. It might surprise you.

1. Don’t Race a Marathon Straight Away, Get Faster First

The first — and by far the biggest — mistake I see runners make is jumping head-first into the marathon.

Most people should not race a marathon straight away.

Elite marathon debuts are often exceptionally fast. Why?

Yes, elites train hard. They’re genetically gifted. They have access to world-class coaching and resources.

But the biggest reason they debut so fast is simple: they wait.

They don’t start with the marathon. They spend years racing on the track and at shorter distances, gradually building speed and strength before moving up.

Recreational runners often do the opposite. They jump straight into the marathon, which usually leads to sluggish, painful performances.

And don’t get me wrong — it’s great that social media is bringing people into running. But just because someone on Instagram says you need to run a marathon doesn’t mean it’s the right thing for you — at least not yet.

To race a marathon well, your body needs both endurance and speed, and that takes years to build.

If you race a half-marathon and then jump straight into marathon training, you’ll realistically end up running the marathon at close to your half-marathon pace — without the endurance or speed to sustain it properly. Your results will reflect that.

We’ve covered this in more detail in another article.

2. Choose the Right Race

So let’s say you are ready to race a marathon. The next question is:

How do you choose the right race?

Because the race you choose really does matter.

Marathons come in all shapes and sizes, each with its own pros and cons.

Smaller races tend to be more casual, cheaper, and less stressful — and you’re far more likely to be competitive or even finish on the podium.

Larger races, on the other hand, are often expensive and involve long waits in start pens, which can make warming up properly difficult.

Races packed with runners and spectators can trigger what’s known as the Audience Effect — a phenomenon where the presence of a crowd improves performance. The energy, noise and support can genuinely pull faster times out of you.

3. Don’t Run More Than Two Marathons Per Year

If you want to perform well in the marathon, you really shouldn’t run more than two road marathons per year.

This is a mistake I see all the time.

Elites don’t do it — and neither should we.

Some elites are now racing three marathons a year thanks to super shoes, but that is very much the absolute upper limit.

The reality is that properly racing a marathon is brutal on the body, regardless of one's pace.

The race itself is 26 miles of repeated impact on hard roads. But that’s only part of the picture.

There’s also the training and recovery.

A proper marathon build usually lasts up to four months. After the race, you’ll need anywhere from two to four weeks of recovery.

That means one marathon cycle can easily take five months from start to finish.

If you cram your year full of marathons, you won’t have enough time to train effectively and recover properly. You’ll be exhausted, under-trained, and your performances will suffer.

Focus on quality, not quantity.

4. Forget the Goal, Focus on the Day-to-Day

Setting goals is essential in running. Whether it’s breaking three hours or simply finishing the race, having a goal gives your training direction.

But once the goal has done its job — planning your training and motivating you — it’s often better to stop thinking about it.

Constantly fixating on your goal can add pressure and stress without helping your day-to-day training.

“Choking” in sport is very real. It’s the feeling of having the fitness, but being unable to execute on race day because of pressure — often pressure created by overly rigid goals.

There’s a better way.

Instead of obsessing over the outcome, focus on showing up each day, executing the session as planned, and enjoying the process.

If you show up consistently, day after day, the results usually take care of themselves.

Of course, not everything goes to plan. On race day, things can always go wrong — the weather, your stomach, your legs.

That’s why it’s important to set A, B and C goals. If your main goal slips away, having a backup — a slower time, finishing strong, or simply enjoying the race — can remove a huge amount of pressure.

5. Use Super Shoes, But Use Them Sparingly

If you’ve been running for a while, you’ve probably seen carbon-plated “super shoes”.

The top 10 fastest marathons by men and women were all set in the last 7 years, and super shoes are the reason.

These shoes have completely changed distance running. They’re lighter, more responsive, and made with materials that improve energy return, increasing running economy by around 4%.

That efficiency gain can translate to a 1–2% improvement in race performance, which is massive over the marathon.

So yes, if you can afford them, super shoes are a no-brainer for race day.

But be careful how you use them in training.

I use super shoes for tune-up races and a few key sessions close to race day — and that’s it.

I used to do all my workouts in them. Then I realised that because super shoes make running easier, they also make workouts easier — which means less physiological benefit.

Think of it like a weighted vest. Train with resistance, then remove it on race day, and you get a boost.

The same applies here. Train in regular speedwork shoes, then bring out the super shoes on race day.

As a bonus, using them sparingly also makes them last longer, which helps justify the hefty price tag.

6. Seriously, Start Stretching

It’s astonishing how many runners complain about feeling tight or getting injured, and then admit they don’t stretch.

People hate stretching. It’s boring. It adds time. I get it.

But stretching is essential.

A few years ago, my hamstring completely blew up in the final 10K of a marathon. Every step felt like it might snap.

When I saw a physio afterwards, the diagnosis was simple: a tight hamstring.

The solution? Stretching.

Since then, I’ve stretched after every session and added standalone flexibility sessions each week. I’ve had no issues since.

If you’re not stretching, you’re setting yourself up for injury - and it’s so easy to avoid.

Warm up with dynamic stretches before every run, then do around 10 minutes of static stretching afterwards. On top of that, aim for a 20-minute flexibility session at least twice a week.

And if time is tight, remember: stretching is passive. You can do it in front of the TV, at work, or anywhere it fits into your life.

7. Learn How to Pace Properly

Pacing is absolutely critical in the marathon.

While even pacing works well for shorter distances, it doesn’t translate perfectly to 26.2 miles.

For most runners — elite and recreational alike — the optimal marathon strategy is to run most of the race just below your lactate threshold.

This is the fastest pace you can sustain aerobically for long periods.

Go above it too early — as many first-time marathoners do — and you’ll feel great for the first 10 miles… before hitting the wall.

A common strategy is to race the first 20 miles at or just below threshold, then gradually build towards faster running in the final 10K. This creates negative splits, where the second half of the race is faster than the first.

And here’s the most important pacing advice of all:

Hold yourself back.

On race day, if you’ve trained and tapered well, you’ll feel incredible early on. That feeling is a trap.

Before race day, set a pacing plan and commit to sticking to it conservatively for the first 20 miles. Don’t exceed your target pace — not even by a few seconds per mile.

Save that energy. If everything goes to plan, you’ll be ready to truly race in the final 10K.

8. Fuel Properly

Poor fuelling is one of the main reasons runners hit the wall in the marathon.

First rule: don’t try anything new on race day. No new gels, drinks or foods.

The day before the race, stick to familiar, plain foods.

During the race, hydration is critical — even in cool conditions. Dehydration thickens the blood, making it harder to deliver oxygen to working muscles.

Aim to take at least a small sip of water at every aid station.

When it comes to energy, gels are the most effective option. Take one around 30 minutes before the start, then every 30–40 minutes during the race, always with water.

They’re expensive, but did you know that you can make your own at home for a fraction of the price? Check out the video below.

Personally, I don’t use isotonic drinks on race day due to logistics, but many runners do. Just make sure whatever you use is something you’ve practised with.

9. Smile

This one might sound a bit cringe, but it works.

Studies have shown that smiling during exercise reduces perceived effort. In other words, it makes hard work feel easier.

I’ve tested it myself in races, and it checks out.

That said, smiling only really helps if you’re prepared and feeling reasonably good. It’s not a magic fix for poor training.

But if you’ve trained well, a smile can give you a small mental boost — and even if things don’t go to plan, it helps you appreciate what you’ve achieved.

You’ve just run a marathon. That alone is worth smiling about.

Final Thoughts

Is this everything there is to marathon running? Absolutely not.

We haven’t even touched on training plans, long-term nutrition, or sleep — all huge topics in their own right.

The marathon is a deep rabbit hole, and we’ll be covering more of it in future articles and videos.

If you want to go further, that’s where to head next.