Running any marathon is gruelling, but your first one will always be an epic endeavour and a journey into the unknown. Now that those long dark months of winter training are over, you can look forward to what will be a truly memorable day. The secret, however, is to make it memorable for the right reasons and not have it scorched into your brain as a living nightmare.
In many ways, it’s a very simple undertaking: point yourself in the right direction, follow the crowd, and don’t stop until you’ve got a medal around your neck. But there’s a minefield of blisters, cramps, chafing, hydration and fatigue to negotiate between the start and finish. Here are 10 small tips that could make a big difference on the day.
1.
Get to the start in plenty of time – but don’t get there too early. You’ll be amazed how much faffing around there is once you are at the starting paddock, but don’t make the mistake of arriving so early that by the time the gun goes off you are bored, tired, cold or a mixture of all three. Soak up the atmosphere and relish the buildup. Your nerves will be tingling but for all the right reasons.
2.
Toilet breaks. Nerves and a sleepless night mean you will probably be up earlier than you hoped. This is a good thing. It gives you time to have a proper breakfast. It also means you will have time to process your breakfast and sit on the loo until the job is done. Portaloos at the start of marathons are places where hope goes to die – they can be so dire they’d make a medieval trench latrine look like a luxury spa. You do not want to use one unless you have to. Remember to put a few sheets of paper and some hand sanitiser in your pack just in case you do have to confront “loomageddon”. Also, don’t worry about your lack of sleep. No one on the start line will have had a good night. Adrenaline will carry you through and you can sleep for weeks afterwards.
3.
Never wear anything new. This is so obvious, but you will be shocked at how many fellow runners you see lining up in boxfresh trainers or brand-new shorts and vests. Everything you wear should have accompanied you on several long training runs. You’d be amazed at the discomfort a label or a prickly seam can cause over many hours. Equally, don’t eat or drink anything new the day before the race. An untried energy drink might really disagree with you. Stick with things you know and that your body expects.
4.
Lube is your friend; friction is your enemy. Like with so many things in life, a little lubrication can go a long way. It’s strange that Vaseline is not a headline sponsor of this event because you will see your fellow competitors shovelling handfuls of it in places the sun doesn’t usually shine. Rub it on anything and everything that rubs: inner knees, inner thighs, between your legs, between your buttocks, on your nipples, under your armpits. It feels a bit gross and sticky, but in an hour’s time you will be so grateful. Also, think about sunscreen, you could be out there for a long time. If it’s sunny a cap or sunglasses will make you more comfortable. If it’s cool and drizzly with no wind - rejoice, these are ideal running conditions (but not so good for the crowds).
5.
Don’t drink too much. You’ll be told over and over to keep drinking. But over-hydration is as serious as under-hydration. Try and drink when you feel thirsty rather than grabbing liquid at every water station. There’s one at every mile marker and they never run out, so you will not go short.
6.
Run happy. There will be tough patches but remember you signed up for this and you are lucky to be here. A positive attitude works wonders. Don’t grimace – smile. People drop out before the day, but if you have made it to the start line you have a very high statistical chance of finishing. Last year, 56,640 people started the London Marathon and only 1,699 dropped out during the race – that’s 3%.
7.
Start slow. Don’t hare off. It’s a long race. A good piece of advice is: “Start slow and get slower.” If in the unlikely situation you still have plenty of bounce at the end you can put on a glorious sprint finish, but otherwise, it’s better to finish in a slower time than not to finish at all.
8.
Organise your support. Friends and family along the route are an incredible lift to your spirits. But it can be hard to spot them. Work out where they might be then you can look forward to passing them. Get them to wave a big sign or hold a helium balloon to make them easier to pick out.
9.
Be prepared to tear up your plans. Most entrants will have a time they’d like to beat. That can be a brilliant motivator but don’t worry if you start to fall behind. We run differently on different days. People talk of grey miles and silver miles. If it turns out to be one of those “grey” runs, lean into it and change your goals. “I want to finish in under five hours” can easily become “I just want to finish!” That’s your goal for today.
10.
Enjoy it! This is the single most important thing you can do. Soak up the memories. You are doing something extraordinary. Homer Simpson might have said: “If something is hard it’s not worth doing!” But he never finished a marathon. As they say in France: “Bon courage!”
Do you know someone running the London Marathon today?
In next week’s Observer, every London Marathon finisher will be named in a special 48-page supplement. Pick up your copy on Sunday 3 May.
Photograph by Andy Hall for The Observer
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