Top 5 Marathon Tips to smash your Race Day! Pacing, Nutrition, Kit and Mindset!

[@amylowe6790]

My tip - make sure your name is on your top! No better feeling than strangers shouting your name for encouragement!

[@Matt-ks7bp]

Amy, that's a genius idea!

[@travymoto1]

Recently had a big race where they printed names on the bibs if you signed up early enough. Must say it was awesome to have spectators and aid station volunteers call you out by name to encourage you.

[@alisonwoodrow6424]

Can I say if you're having a bad day at the race by mile 23 it's grating....

[@BAJF93]

Interesting...

[@jh230377]

I agree I did this at the York Marathon and people shouted my name all the way through the race!!!

[@notmyrealname6272]

My top tip is :trust yourself. You’ve got more in there mentally than you’ve probably ever accessed before. It’ll be there if you need it. Remember why you do this-in my case because I’m grateful that I can. I don’t take my mobility for granted and that helps me enjoy every step. ❤️

[@newbluerugby]

“I’m grateful that I can. I don’t take my mobility for granted…” right on! Me too!

[@Top-Comment-1]

The Marathon is the Victory ✌️ Lap of all those Months and Miles of training so enjoy!

[@conordelaney1274]

Love that analogy!

[@willsym1605]

Race day tip - start at the back of a slightly faster group, rather than the front of a slower one. It will prevent weaving around people and save the legs for the last few miles ☺️

[@aviattri_9]

how do you manage to do that?

[@paulwilliams2814]

That’s a great tip! Brilliant, thank you.

[@alexanderdigkas7429]

My race day tip: Arrive at least 1 hour and 30 minutes prior to the starting area. Store your items, use the bathroom and warm up. Take things slow and relaxed..avoid being in a hurry. Also the bathroom queque can have you waiting for quite some time.

[@RaffaRuns]

Keep running as straight/close to the fences as much as possible to avoid adding extra distance to your run. (Ended up adding over a km on my last marathon accidentally because I was swinging left and right overtaking people)

[@PRESIDENTPRIMEMINISTERGODKALKI]

🙏🏻🙏🏻🙏🏻🙏🏻🌞

[@danmapp6608]

Great video Ben. My top tip: Don’t change anything for race day. Stick to the plan! And let the legs do the talking. 💥

[@swenderich]

Great tips! Marathon day coming up (April 24th), getting psyched and watching videos like this helps 😊 My additional tip: when the going gets tough and fatigue sets in, correct posture and cadence, repeat every few minutes!

[@Sungers18]

Southampton marathon ?

[@swenderich]

@@Sungers18 Enschede (Netherlands)!

[@runningoneddie]

Good tips Ben. As usual, nothing new on race day. The other one is - dial in your pace based upon the weather / course. If you have trained for a 3 hour marathon for instance, but the day is windy or it is unseasonably hot, you MUST adjust your expectations. Your marathon experience will likely be dependent upon how well you nail the first 5 miles. And finally you gotta put in the work If you haven't or sluffed through training, adjust your expectations accordingly.

[@martynsylvester5102]

Top tip - know that you’ve run a marathon, no matter what your time - enjoy every moment 🙏🏻

[@michieldebuck]

Thanks, will be taking into account these tips for my next marathon next week in Rotterdam. Going for 2h50. Cheers Ben.

[@jimjamthebananaman1]

Good luck

[@mikejames3148]

Enjot! Rotterdam is great! I love the community singing "you'll never walk alone" before and the fact that the last finisher meets the mayor and appears on Dutch TV. Tremendous support on the flat course.

[@romainjousse7115]

Doing it too, see you out there smashing that race !

[@fatrunner]

My top tip, book the following day off work. I have a desk job working at home but still stuggled on the following Monday, felt like I had the mother of all hangovers!

[@garethmaccauley3507]

At the start don’t go dashing left or right to get ahead of a group or catch up on time as you’re a few seconds behind. Relax and ease into it. Don’t rely on people to hand you stuff on course you need. Can easily miss them. Adrenaline is a wonderful thing that will give you a boost. Break the race down as 26/42 is a lot. 10 is a much easier

[@lucaantony3452]

Thanks Ben, this video got me going again. I had a great training but a lot of non-running things got in the way of the perfect taper. Wish me luck for my first marathon this Sunday Milan ❤️🤞

[@Rimraz]

Top Tip. Have fun!!

[@Dannyner6]

my top tip for a race: smile! :D

[@nmmerri]

a smile = 10 seconds per mile! ;-)

[@chrisshaw2810]

Top tip: don't be fixated by gels. It's all very well for BP because at one every 40 minutes he's finished before he gets sick of the taste of sugary goo. A marathon (and especially an ultra) is essentially an excuse for a picnic, and you wouldn't just eat sweets at a picnic. If your body tells you it wants to eat a sausage roll or a sandwich or a packet of crisps, or a banana, then eat that.

[@ml3609]

my top advice: Enjoy yourself out there! Have fun during your race and smile for the cameras so that you have good pictures after!!

[@davidisonyt]

My top tip is this: If you are going to use a water station, either stop completely or walk while drinking. So many people try to grab the water and drink while running, they save almost no time, spill half the water and inhale the other half.

[@nmmerri]

David W, this is so true for me and my partner, so many times have we ended up couging and spluttering that we did a few trials and the time lost to "*W*alking the *W*ater" was always paid back by the hydration and rest we got whilst doing it.

[@Warriors_and_Wanderers]

Wicked tips as usual mate!! Gutted my Manchester marathon got binned off for the year with injury

[@robbiegreenslade]

Ben - thanks for doing this. Manchester is going to be my first marathon in 2.5yrs. (Marathon no.6) I’ve been tying myself up in knots for the last few months (returning from a lengthy injury/Covid etc) Got my last short run tomorrow and then away we go!!! Thanks for the positive messages - they really helped!!!! Gutted you won’t be running! Hope to see you at another race soon!

[@Teamgym]

Thanks mate - Nice to Watch this before Copenhagen Marathon tomorrow 🤩

[@BenParkes]

Good luck!!

[@ianlowe4126]

If it’s cold on race day take things you can take off and throw away as you warm up in the race for eg in New York it was cold at the start so I wore a pair of football socks with the feet cut off as arm warmers and took them off and dumped them at about mile 5. Worked a treat !! Great video Ben thanks.

[@notmyrealname6272]

Oooo thanks. Good one.

[@kierenkd]

Throw them in the bins not in the floor

[@ianlowe4126]

@@kierenkd what made you think I would do that ? I’ve done enough races to know the etiquette thanks

[@kierenkd]

You've published advice on a global platform - I added a bit. I wasn't "at-ing" you or direct messaging specifically. If you dump in the bin, good for you, the local community and race organisers.

[@pauljohnston-s3x]

Been accepted for London 2025🎉 first attempt at a marathon so all these tips very helpful 😊

[@neilwtalbot1]

Great Video....MY TIP - Put in the miles, put in the time, have a disciplined plan, and as much as possible stick to it. I learned the hard way. I ran my first sub 4 marathon a couple years ago, half-assed my training last year & thought that because I had broken 4 once it would just happen again...it doesn't ...put the miles & time in and everything should be ok.

[@rgweaver]

It might sound crazy, but my tip is to warm up before the race with an easy jog of 1km or so, especially if your marathon pace is on the fast side. Otherwise it can be really tough to run those first couple of miles at race pace.

[@royfr8136]

Top tip down a black coeff 1.5 hours before you leave the house and get pooping

[@danthomasburton]

My best tip is to enjoy the training! A marathon is a victory lap and training shouldn’t be miserable. That said it will be tough at times, because you are training for a marathon!

[@kate8336]

Thank you - I am going to run my first half marathon in a few days, and I will be using these tips!!!

[@NicBen]

Love the tips!! Lots that resonate with us! Our top tip would be - get your head up, soak in the atmosphere and smile!! 😊💪🏻🏁

[@december25guy]

This is a great tip! All the people along the course really help keep spirits up!

[@Jonathan-fz8di]

I have used dehydration solution mixed with water on the go and after a long run/race, like the stuff you might have during a bit of dihorrea. It seems to help replenish salts well but not exactly sure if it's a usual thing other runners might consider..

[@jon496]

Top tip is to enjoy the race. I am taking part in my 1st half and unfortunately towards the end of training I got covid and it has really effected my running and breathing so I will just enjoy the race but have come to the understanding I won’t be running it all and I’m fine with that

[@floparker6894]

So needed this! First Marathon Loch Ness tomorrow. Wonderful community support here too!

[@margomaits4223]

My top tip: prepare slowly but systematically - take a rest during last days and make sure your have all preparations done which concerns your running gear and other equipment.

[@jacintascanlon9529]

Segue into the store plug was *chef's kiss*

[@woody_runs]

Tip: Don't rely on your hotel for breakfast, as I did. I was staying out of town so had to leave before the kitchens opened. Ended up running my first marathon on 2 croissants!! Didn't end well 🤦🏻‍♂

[@James-Henderson]

I had porridge pots in my hotel room so I didn’t have to use the hotel breakfast

[@RunThePlanet]

Great tips Ben ! Great show as always ! I wonder, how many runners have gone sub3 in Ben Parkes running hat, best hat in the business I heard somewhere

[@olegundel169]

Literally the perfect video now since I’m about to compete at my first half marathon race on Sunday!

[@superman110206]

Thanks Ben! Doing Manchester this weekend, started the training block with an injury from London, then developed knee issue about 7 weeks ago (which is getting better now) and caught Covid 2.5 weeks ago. Written myself off after all 3 but going to get to that start line and give it my best

[@lisabox2404]

Good luck I hope it goes well

[@Roeban89]

Thanks for sharing these top tips! I’ve just got the news that I’ve been selected to run the New York marathon 2022! 🥳 So those tips come in handy! 👍🏼

[@MrMeowNow]

just go and do it, no preparation is needed!

[@balrajsingh776]

I have found hydration salt tablets to be very effective in preventing serious cramping after mile 20! (in addition to doing plenty of yoga/stretching during training). I ran my last marathon with a hydration vest, I felt it made a huge difference actually - mainly fueling on my own.... but taking in solid foods (fruits mainly) at aid stations.

[@mikejames3148]

My tip would be don't skip the taper if you are behind your planned mileage and don't walk about too much seeing the sights the day before the race, (and don't beat yourself up if you fail to acheive the time you want)

[@guyholbrow5143]

TIP - Make sure you’ve worked out your race pace, by inputting a time trial or race time for either a 10k or half marathon into race time calculator that can predict your marathon time.

[@pennyrusbridge5725]

Great tips Ben. Next marathon is Sunday at Manchester. Going for sub4

[@alexanderjames8615]

Thanks Ben! Just getting ready for Manchester - think I've got everything but your race checklist will be very useful to go through to ease the worrying that I've forgotten something 😅

[@indyrunnerii]

My tip to keep you from stopping at the Porta Potty...1 hour and 15 minutes before the start STOP drinking....the potty just before the start...and take a small sports drink of your choice to the start. Just before the start...start drinking the bottle you took. What this does it allows getting liquid through your system so you don't have to stop...and it tops off your liquid requirements for the race. Best of luck to all of you in your upcoming races!

[@matthiassventoest6800]

very helpful.., always great to get reminders of what to do.., and not to do

[@georgehillman5767]

Paris Marathon on Sunday will be my 3rd marathon. I’ve really tried to concentrate on getting my fuelling right during training and it’s made a huge difference so far and so this would be my top tip.

[@janettrigwell8851]

You check out Tilgate parkrun in Crawley with the Famous Chevron hill.

[@rodolforodriguez2592]

Thank you! 🎉

[@robbiegreenslade]

My tip regarding pacing is that you can download a Marathon Finishing Time Predictor onto your Garmin. Every time you look at your watch it will tell you what your finishing time will be. Really helps me to stick to my desired pace and not set off too fast!

[@Tomcat304]

I break up races into smaller races. Break a half marathon into 4x5Ks or Marathon into 8 blocks of 5ks. Hit each one and you're on pace!

[@owkelly]

My best tip is to have a disciplined taper. Most of a taper should maintain the same frequency and same intensity of your runs. What changes is the duration, you start to shorten over that taper time period (less reps). Then 4 or 5 days before the race you take extra recovery/rest days, eat proper food and get well rested. I think lots of people start to alter their running way too much in the last 3 weeks. for me, it remains mostly the same (except for distance) until 5 days prior.

[@davebowerman9869]

I'm running the London landmarks half marathon course for the first time and undecided whether to wear my After shokz snd/or a hydration vest.

[@sheva_sd]

Thank you for inspiring! Today I have finished my march runs and hit my PR for the month- 100k. Huge milestone for me. Looking forward to Midnight Sun half in Norway in June which I signed up for also thanks to you my man! Hugs from California

[@PRESIDENTPRIMEMINISTERGODKALKI]

🌞😀

[@ljukherrecker]

Top tip: Get a training plan to prepare For the actual day: Make a plan how you get carbs in, do you have friends who can give you the gels during the race or do you get them at aid stations. Simulate gel taking in hard trainings.

[@waynehearne5498]

Got my first marathon in Brighton on April 10th. Planning 9 minutes miles so I can hit a sub 4 hour marathon. So looking forward it. 😀

[@paulpro2010]

Wayne go easy on them early hills, had people sprinting past me on them. Crazy soon passed them later... hopefully distance will be correct this time.

[@lisabox2404]

Same!! Might see you there amongst the thousands lol ! Good luck 👍

[@waynehearne5498]

@@lisabox2404 I will be wearing a yellow Royal Wootton Basset Club vest on so easy to spot. 😁

[@waynehearne5498]

@@paulpro2010 Hills are our friends. Cheers for the advice I have a plan and going stick to it. Did the Fusion 20 a couple weeks ago in Gloucester and average 8:58 per mile for the run so hoping to keep that up for the full 26.2 miles. 😀

[@lisabox2404]

@@waynehearne5498 I will be wearing a grassroots vest and pink hydration vest so easy to spot too 🤣

[@jordans1712]

Have a target goal pace, do not fly right outta the gate! Be steady and stay positive! Not every mile will feel great but you can get it done.

[@dedoenambelas]

My first virgin Marathon upcoming is Berlin in 25 September, thanks ben for the tips.

[@PRESIDENTPRIMEMINISTERGODKALKI]

🌞

[@H.so.]

I just ran 19 miles and it was so hard. I have my first marathon on Sunday I hope I can pull through.

[@bruceblumberg1480]

use the first 13 to fuel for the last 13

[@romanbrcar6640]

Great tips Ben. My best tip. never ever try something new on race day!

[@welcometomathy]

Got marathon in the 24th, have to say didnt train enought, will try to sub 5h at 7.30 avg on marathon pace 6.50, didnt train much been having trouble with sleep and will just be rolling the 42km very easy. got a big blister on my foot from training a 8km a few weeks ago and cant see to recover from it and its been anoying me try to rest alot but 2 weeks to go I should be doing a bunch of miles and Im not. will have to rely on gel powerade and cabs to keep up. very sad this year already but sure will pick it up on my next that will be the london october 2nd

[@nickstafford01]

Run the first third with your HEAD. The second with your LEGS. And the last third with your HEART!

[@joemag22]

Don’t drink too much water before the race!!

[@Weegie2]

The bigger the race the more you don't try and run on the shortest route as that's where everyone wants to be. Instead run your own race including your own racing line. Psychologically you're taking control of your own racing rather than following what someone else is doing.

[@nmmerri]

Absolutely agree! If I have a race pace / strategy in mind, and people are overtaking me in the early stages, my brain presses play on the Fleetwood Mac song - "You can go your own way" but replaces the words with "you can run your own race". My brain turns up the volume as I pass them later in the race.

[@2spoons]

Nerves, nerves, nerves.... don't worry the adrenaline at start line is insane

[@koproinsias]

A tip from experience. If you are even slightly injured it’s ok not to run. I did and took a year to recover.

[@hannahlok4381]

My marathon top tip would be to not worry about people going past you at the beginning! You will catch them up in the 2nd half of the race as they will have gone out too quickly! But also make sure you enjoy the day!

[@DrProfX]

Hi Ben, Any tips for sunny, sunny and hot races?! Other than to stay out of them 😂👍

[@guillerunning]

My tip: Smile all the way 😀🤘🏼

[@lifeinblackshort]

My top tip is don't shit yourself 👍

[@nigelhills9287]

My top tip. You will get chaffing in places you never got in training, liberal use of body glide, not forgetting feet/toes.

[@Crookie57]

My tip: ENJOY IT 👍🏃‍♂️🥳

[@tonyreeves5083]

Don’t mess with your tech! I changed some settings on my iPhone 2 weeks prior to London Marathon last October, hoping to extend battery life, and it threw out the distance and pacing by over 10%. Not good to be running a marathon that much faster than planned!

[@gokiwi2642]

Excellent tips Ben, my tip for people that haven’t run a marathon before would be, don’t even attempt to do a marathon until you have built up good bass milage in your training, if you can regularly run a 30km slow pace long run in your training & feel comfortable uncomfortable you’re ready for a marathon, go for it, because it will make a marathon a lot easier, than trying to do a marathon with out any long runs in your training :-)

[@AugherAndy]

my top tip....focus on Mile you're in. anything can happen

[@keno.bowman9079]

Smile

[@alisonwoodrow6424]

If you are following a pacer make sure they are running to pace.....

[@lucadriussi474]

top tip: start slowly. ALWAYS

[@simonfitzmaurice9752]

Best marathon tip: 20 miles is half way.

[@acemaxtec]

nice video, and what your camera for recording? thanks

[@dol1030]

5:13 Two words, Nip Guards

[@carlosparra85]

Top tip is do a 1/2 marathon ~4 weeks out. From that race you can figure out a very approximate race pace plan. Also, the more miles, and the more used to "suffering" while training (of course not every workout, but you need to suffer on your hard workouts), the easier it'll be.

[@IRunThings]

my tip: it's going to hurt, so be prepared

[@runningcafe1]

My top tip - don’t be stupid like me and forget to bring more than 2 energy gels for the Brighton marathon in the blistering hot sunshine. Not a fun experience, bought a race belt to store gels in immediately after the race for next time!

[@bh4560]

My tip is to not get sciatica 3 weeks before manchester! ☹️

[@leslie7922]

Body glide is horrible. If you sweat heavy like me, use TRISLIDE.

[@golrush007]

Hi Ben. You say you try and eat breakfast 2-3 hours before your marathon. I'm curious what time of day your races usually start? All the marathons I've ever run start at 05.30 and 06.00. That would mean eating breakfast at around 3AM. I find it almost impossible to eat before such early starts. So I normally take my first food of the day about 40-60 minutes into the race. That has served me okay so far, but I've got my first ultra marathon coming up next month (Two Oceans). I'm hoping that I don't come unstuck in terms of nutrition in that one.

[@gwilymeades]

I mean, just bam, bam, bam, you hit all the important points, in the right order, with no extraneous information...I totally agree with you, and it is helpful to have these reminders! Just run the pace you want to run consistently, and run each mile on its own terms, fuel well and don't do anything new. Mind/nerves, you go a long way towards putting us at ease and you note the biggest motivating factor, which is making it fun and using the crowds and atmosphere of race day to advantage. Thank you!

[@GinnyBerch]

I've got my first marathon on Sunday. The weather forecast said it would be around 18 degrees, so I invested in shorts with pockets so I could carry all of my gels and phone. Now it says it will be around 5 degrees when we start.. I just don't know what to wear as I wouldn't know where to store my gels in my long leggings.

[@AlexM-hm2wb]

Probably wear shorts, I wear shorts regardless of conditions because you'll heat up in the race. Maybe wear tracksuits ontop and take them off after warm up

[@davidisonyt]

Maybe you have tried it and are fine with it but something as heavy as a phone in a pocket could easily become annoying constantly hitting your leg during a marathon. You can get belts that hold gels and a phone, and they stop those items from moving around

[@nmmerri]

I would definitely plan for wearing clothing as if it were at least 10 degrees hotter as you will be generating a lot of heat just from running. Take a cheap, warm, charity shop jumper to ditch at the start line and you could also cut three holes in a bin bag to wear on top (I really feel the cold so also take my (running) partner along for a cuddle whenever possible!). Some of my best races have been where I was freezing at the start because of what I intended to race in and I have never been too cold for the entirety of any race (including a -3.3C half in shorts and a T-shirt!). Depending on your own body, gels can fit without too much issue in the small of the back/the opposite side of the body to that point or the middle of the chest area. Another option is to find out and train with the nutrition that will be available on the course to see if that might work for you and save you having to carry so much.

[@GinnyBerch]

@@davidisonyt My shorts are perfect, I don't feel the phone and gels at all. Nike Epic Luxe trail.

[@GinnyBerch]

@@AlexM-hm2wb The tracksuit is already packed, I'm just terrified of being cold while running.

[@Ek251090]

The best and only tip for the first marathon HAS to be - Remember to enjoy the race. You have properly put in alot of KM/Miles. Now its time to earn you way!

[@Lescoureursfoudelasco]

Top tip: 200mg caffeine before the start. You’re welcome.

[@seanbolger7371]

My Tip : Taper off at least 3 weeks in advance, better to be really fresh than fit on race day, if you over train it will come back to haunt you, trust me I know

[@vishal7181]

Hydrate properly

[@davidodoherty349]

It's nice to be called a Patreon Legend but I think I'd prefer the title of "BENefactor" 😁👍

[@brytonfocus8395]

Hello Ben, your advice please. I recently did my first marathon and my first 21 was quite fast and ok and at 23km i started to get cramps struggled for the remaining kn and finished 45 mins off my target. I know my hydration was a problem because this always happened even in long easy runs more than 25km. Now, is there anything you can advise for my kind of situation? Any electrolyte drink i can use may be?

[@notmyrealname6272]

My main question is-how to cope with the cold on the start line. I get so so cold and start shivering uncontrollably. Might be partly nerves. Not sure.

[@nmmerri]

Me too, adrenaline really kicks in for me. In a way, (cough) that helps to improve my power to weight ratio but it also risks me being a shivering wreck at the start. I used to also max out on caffeine but realise now that just made things miserable. What I do now is try to focus on enjoying the race, surviving the toilets, and wearing a warm top from a charity shop which I ditch at the start. Most races collect these tops and give them to other charities so your 'rental' of the warm top does good in three different ways.

[@notmyrealname6272]

@@nmmerri I’m a caffeine nut too. Does that make you shiver? I don’t have loads before the race but I drink a lllllot of coffee the rest of the time. Does that contribute to this problem? I’m going to do the top thing next time. Thanks!

[@nmmerri]

@@notmyrealname6272 Absolutely, Adrenaline, Caffeine, Cortisol - I thought dosing up would help but it really doesn't. I also know people who preemptively take aspirin/paracetamol/ibuprofen but think this is a really dangerous way to go when you are maxing out what your body is supposed to be trying to do.

[@notmyrealname6272]

@@nmmerri ohhhh. This is all news to me! Thanks! (But I love coffee!)

[@lcpholman]

Here's a tip - don't get a chest infection 2.5 weeks out 😮 1.5 weeks to go until my first marathon and have had chest infection the last week. Starting to shift now. Only actually missed 2 runs at this point as in taper, but pretty sure will miss tomorrow's. Glad it was during taper though, and not for those last couple of really long runs. Nothing will stop me doing this now though, even if I have to walk/run - but that is certainly not the intention. What it has sealed is whether I'll do another - I can't not do another after this disruption - time to find an Autumn marathon