Marathon Survival Guide

Whether you are running your first or your fifth marathon, crossing the finish line is an accomplishment that typically doesn’t come without pushing through some low points. Experienced marathoners may have a few strategies under their belt on how to avoid the low points, but through experience, they have also developed a mindset that allows them to push through the pain regardless of the conditions.

We gathered our most veteran distance runners here at Running Warehouse Australia and asked them to share their wisdom. The strategies below are the tried-and-true methods they use to help get through the fatigue and mental battles while running marathon and ultramarathon distances.

While there is no way to prepare for every unknown, putting in the effort to train for the low points of a long distance event will help reduce the inevitable stress that creeps in when things don’t go to plan.

• Be sure to plan out your training with sufficient time leading up to the event. Most runners should spend at least 16 to 20 weeks doing specific training for their first marathon. By gradually increasing the length of your weekly long run, your body will be able to appropriately adapt to the stress and will minimise any potential for serious physical fatigue.

• Trust the process. Know that if you’ve put in adequate training for the distance, then your body is capable of finishing strong.

• Make things as easy for yourself as possible. Plan out and prepare every detail, like your nutrition strategy, equipment choices, and logistics.

Most often, if you are feeling lousy during a marathon, there is a physiological reason for it. The good news is that there is a lot we can do to manipulate our physiology during an event to help get our bodies and minds back on track.

• Keep calm. Many runners use meditation and visualisation techniques in order to help cope with the excitement and stress of race morning. Letting yourself become too anxious or hyped up may make you run differently than you would in training, which can lead to issues as the run progresses.

• Keep a mental checklist and check in on yourself periodically throughout the race, particularly when you reach a low point. Consider factors such as your pace, nutrition and hydration strategy as well as any pain or discomfort.

Possibly one of the simplest yet most neglected strategies is to create (and stick to) a nutrition and hydration game plan. Fueling your body appropriately is absolutely vital to avoid bonking and spiraling into a hole that can be hard to climb your way out of.

• During a race, you will have so much on your mind that it can be easy to forget to stick to your plan. Consider using an alarm that goes off at regular time intervals to remind you to eat and drink.

• Avoid waiting until you are hungry or thirsty to eat and drink. By this time, it may be too late, and you will be trying to play catch-up for the remainder of the event, putting even more stress on your body.

• Remember that factors such as temperature and humidity play a major role in your hydration and electrolyte requirements. If the race day conditions differ greatly from what you’re used to, make sure to take this into account.

When things start to go downhill, it can be tempting to talk yourself into stopping and resting just for a moment. Resist the temptation to tell yourself this story, and remind yourself that continuing to move forward is your main objective.

• You can always put one foot in front of the other, even if that means walking until you can pick up the pace again. Moving at a slower pace will always be better than stopping - or worse, sitting down. By the time your body recovers a little, you will be further along the road or trail without wasting valuable time.

• There will most likely be some point in the race where you just want to be finished. While you may feel like throwing in the towel or stopping for a moment, keep in mind that as long as you’re physically capable to continue moving forward, you will keep getting closer to the finish line!

When it all starts to get a bit much, it can become very disheartening to think about how much of the race you still have to complete. Try focusing on the moment to avoid fuelling these negative thoughts.

• Have a mantra that you can fall back on. It could be something as simple as “run smooth” or “just one step at a time.”
• Focus on your breathing and your form, trying to keep your running as efficient as possible.
• Focus on the spectators, notice all the funny signs, and high five some strangers. It really does help pass the time, and it can remind you why running is such a great sport.
• For some runners, music is a big motivator that can also help keep the mind present and unworried.

Perhaps the most important thing to know is that any low point will eventually pass.

• Slow your pace to allow your body to recover. Take in some nutrition and you will likely get a second wind soon after.
• The longer the race, the greater the likelihood that you will experience an issue. Many runners who compete in ultramarathons have become more comfortable with low points because they recognise them and are familiar with the fact that they will pass.
• Experiencing a low point does not mean that your entire race is doomed to be a failure. Have faith that you will bounce back and finish strong.