Race Advice for First-Time Marathon Runners

The early morning air is heavy with dew, helicopters buzz overhead, and the crowds are buzzing like children high on blue Smarties. The atmosphere is electric — fear, excitement, anticipation all rolled into one.

And somehow, you’re part of it. Months of solid (and sometimes not-so-solid) training have brought you here, now it’s time to take a breath, soak it all in, and get ready for the 26.2 miles ahead.

Respect the Miles

26.2 miles is a very long way. It’s not “just two half marathons.” A half is physically exhausting; a marathon is emotionally exhausting. Respect the distance.

If you treat the marathon with care, it will carry you to the finish with strength and pride. If you underestimate it, it will chew you up and spit you out.

Don’t Get Carried Away at the Start

By the time you cross the start line you’ll feel like a jack-in-the-box, exploding into freedom. Resist the urge to sprint. Ignore the crowd around you. Stick to your plan. Banking time early never works.

Start slower than you think you should. You’ll thank yourself later.

Expect Every Emotion

Over the course of 26 miles you’ll feel everything:

• Tears when you see a sign saying “We’re proud of you, Mummy/Daddy!”

• Gratitude when a stranger shouts your name or pats your shoulder.

• Irritation (sometimes rage!) at loud music, dropped gels, or unsolicited jelly babies.

You may even think things you’d never normally say out loud. That’s normal. The marathon will strip you bare, but it will also show you what you’re made of.

Don’t Listen to the Quit Voice

There will be moments when you’ll want to stop. The little voice that whispers “just quit” will pop up again and again. Learn to mute it. Remind yourself: how I feel in this moment isn’t the final word on what I’m capable of.

Practical Things No One Tells You

• Water stops: move to the opposite side if you’re not stopping — avoid flying bottles.

• Other runners: some will “Jeff” (run/walk) and stop suddenly in front of you.

• Supporters: expect buggies, dogs on leads, Boris bikes weaving across the course.

• Finishers: yes, you might see people wearing medals before you’ve even hit halfway. Try not to hate them. (Joking. Kind of.)

More Than a Number

At the end of the day, you are not defined by your bib or your finish time. You are more than a statistic. You are someone who took on the marathon — one of the toughest and most rewarding challenges there is.

Whatever happens on race day, crossing that line makes you a marathoner.