1. How to set a goal for your first marathon?
Finishing your first marathon is already a victory—don’t set the bar too high. It’s recommended that your training pace for your longest distance before the race be slightly slower. For example, if you’ve run 30 kilometers in 3 hours and 20 minutes at a pace of 6:40 minutes per kilometer during training, you can aim for a pace of around 7 minutes per kilometer, which would put you at about 5 hours for the full marathon. It’s not advisable to use your 10,000-meter time and calculate based on a coefficient for your first marathon, nor is it recommended to rely on online running calculators—they’re designed for athletes with more systematic training.
2. How to train three weeks before the race?
You should start gradually reducing your training volume three weeks before the race. You can do some pace runs of 10–16 kilometers at your target race pace to get used to it. In the week before the race, just jog 6–8 kilometers each time and take appropriate rest days.
3. How to manage diet and nutrition before and after the race?
Before the race: Stick to your normal diet. Try to avoid foods you rarely eat to prevent stomach issues. Drink 2–3 liters of water daily before the race—don’t dehydrate yourself just to control weight. In terms of sleep, go to bed early and wake up early to stay well-rested.
During the race:
Hydration: Adjust your water intake based on the weather conditions of the day. Follow the principle of drinking small amounts frequently—just take a few sips at each water station. If you’re drinking while running, you can crush the paper cup slightly to avoid choking. If you’re running at a slower pace and expect to finish after 4 hours and 30 minutes, grab a bottle at the water station around the 30-kilometer mark and fill it up, as there may be no water later. In the second half of the race, drink less plain water and focus more on sports drinks.
Energy replenishment: It’s recommended to bring 4 energy gels and consume one at the 10, 20, 30, and 35-kilometer marks. Alternatively, you can bring some raisins as a cost-effective substitute. Some people with higher sweat rates take a salt tablet at the halfway point or chew preserved plums to replenish salt.
Some races provide food like bananas, and spectators may also offer snacks—feel free to accept these as extra fuel.
After the race: Replenish with mineral water or electrolyte drinks at regular intervals to help your body recover gradually. After cooling down with some light walking post-race, eat promptly, preferably something with protein to help repair damaged muscle tissue.
4. What gear should you prepare?
Race gear: Running shoes, socks, running top, running bottoms, waist pack, energy gels (or raisins or alternatives), timing chip (attach it the night before), bib number, GPS watch/phone (if it might rain, cover your phone in a plastic bag), Vaseline/band-aids (apply them in advance to areas prone to chafing like the chest and armpits; men or women can use band-aids), gloves (if it’s cold enough), multifunctional headbands (wrap around your arm to wipe sweat), sun hat and sports glasses (essential for courses with lots of sun and little shade)
Backup gear: Jacket, spare change, transit card, clothing storage bag, disposable raincoat (if it’s cold, wear it after taking off your jacket before the race starts for warmth, then discard it after the start), spare socks (to change into after the race)
Adjust the item list according to your own needs and check everything in advance.
5. How to run during the race?
Warm-up: If the race pace is slow, you can do some light jogging or stationary running to warm up just before the start—or consider the first 2 kilometers as your warm-up.
Pacing: The most crucial thing is to start slowly. Going 1 minute faster at the beginning might cost you 5 minutes later.
Control your speed for the first 10 kilometers. Don’t get influenced by the crowd. For the first 2–5 kilometers, it’s recommended to run about 20 seconds slower than your planned pace. Managing your speed early on will help preserve energy for later. In the final stages, many people will be walking, and you’ll feel great overtaking them with ease.
When encountering uphill sections, reduce your stride length and increase your cadence slightly. Don’t charge up the hill—it’s too exhausting.
Many people think they can run faster at the beginning and walk if needed to finish—but isn’t it better to run the whole marathon within your ability? Also, once you start walking, it gets harder and harder to start running again, so it’s better to keep jogging, even if slowly.
Of course, if you really can’t keep running, alternating between running and walking is fine—but don’t stop completely.
Pacing with a rabbit (pacesetter): It’s not recommended for beginners to follow a rabbit. Most rabbits maintain a steady pace throughout, which beginners often struggle to match. Trying to keep up with them when you should be slowing down to adjust can lead to burnout later. Of course, having a good friend act as your personal rabbit—who helps with hydration and support—is great and can save you a lot of effort.
6. Other details you might not know. Most race brochures provide detailed information about the event, but some are very basic or even nonexistent. Therefore, it’s recommended that first-timers choose gold-label races like the Beijing Marathon, Shanghai Marathon, or Xiamen Marathon.
Collecting gear: You can usually pick up your race gear a few days before the event at a designated location. Just bring your ID—last year’s Shanghai Marathon required a health certificate.
Using the restroom: Restroom availability at large races is often limited, with long lines. For example, at the Beijing Marathon, you can get off a couple of stops before Qianmen Station on the subway to use the facilities. Also, the Beijing Marathon has a tradition of “watering the red wall”—you might want to try that. Additionally, if needed, find out in advance where public restrooms are located along the route, especially for female runners.
Storing clothes: For larger races, clothing is stored by bib number zones. It’s recommended to arrive early and store your clothes promptly. (At the Beijing Marathon, getting from the subway exit to the baggage area and start line involves multiple security checks and a long walk, and it can get very crowded.) For races where the start and finish are in different locations, a gear truck will transport your clothes to the finish area.
Cramping: If you get a cramp, straighten your leg forcefully, pull your toes back, and pinch the cramped area hard with your fingers. Alternatively, ask another runner or volunteer to help pull your foot.
Water Cooling: In the second half of the race, use the sponges provided by the event organizers to pour some water on your head and body. This helps lower your temperature and heart rate. You can also pour leftover drinking water on your head, but be careful not to get it in your eyes.
Sweep Vehicle: If you’re running slowly but can still finish within the cutoff time, ignore the sweep vehicle and police urging you to quit. Keep running at your own pace, but watch out for vehicles—they may have already been released onto the course.
Withdrawal: If you experience severe pain that doesn’t ease even with slow running or stopping, or if any other serious accident occurs, withdraw from the race. It’s already an accomplishment to have made it to the starting line—rest well and try again.
After the Race: If it’s cold after finishing, warm up promptly, walk slowly for a while, stretch and massage to relax, and replenish your energy.