Marathon running and traditional fitness running are a process of quantitative change leading to qualitative change. You must make yourself someone who understands running in order to become a runner who enjoys the marathon. Below are some widely recognized basic marathon running experiences, hoping to help those who are just beginning this long, painful, and joyful journey into marathon running.
Clothing Suggestions
1. Wear an elastic short under your regular running shorts to avoid chafing.
2. Cotton socks can cause blisters; it’s best to buy socks specifically designed for running.
3. Don’t skimp on a sports bra—though it may be more expensive than your shoes, it’s worth it.
4. Buying a nice-looking running outfit can motivate you to run.
5. Shop for new shoes at the end of the season to take advantage of discounts on last season’s models.
Team:
6. Join a local running club—you can inquire at your local running store’s sports center or recreational community.
7. Volunteer at races—you’ll meet runners and connect with your team.
Etiquette:
8. Remember to say “thank you” to volunteers during the race (like when you take a cup of water from an aid station) and to your supportive family and friends.
9. Empathize sincerely with other runners, walkers, and cyclists.
10. Get used to finding balance between running and your loved ones, and create a plan that includes and considers everyone.
11. Don’t make drastic changes easily, as it may only disappoint those who run with you.
12. Don’t focus solely on running and talking about running to the neglect of your family and friends.
Motivation:
13. Once you feel ready, sign up for a race.
14. Find a running partner who depends on you—knowing someone is counting on you makes it harder to skip a run.
15. Remember that there will definitely be plateaus in your progress and some
16. Take it easy.
17. Not every runner can be the best—accept that.
18. Remove “can’t” and “never” from your vocabulary.
19. Don’t compare yourself to others. Run your own race—for yourself.
20. Don’t expect to improve every time you run; it might lead to injury.
21. Don’t overthink it, or you might never get started.
22. Even if you don’t run well, just run.
23. If you’re used to running with music, try going without—it’s better to hear your footsteps, your pace, and your form.
24. Don't get discouraged even if you don't lose weight right away.
25. Start a running blog and regularly read other people's running journals.
26. Running isn't an excuse to eat twice as much — runners can gain weight too.
Nutrition:
27. You can buy ingredients to mix your own sports drink instead of buying pre-made ones — it’s much cheaper and closer to the race-day mix.
28. Every pound lost will make running easier.
29. Make drinking water a daily habit.
30. If you're going for a long run, make sure to replenish electrolytes adequately.
31. On long runs, you should eat something every hour — whether you feel like it or not.
32. If you don’t want to carry water on a long run, bring some change in your clothes or shoe bag. Run along routes with convenience stores so you can take a short break, hydrate, or even shower.
33. Avoid spicy foods the night before running and especially before a long run.
34. The first hour after running is the best time to aid recovery through food and hydration.
Protection:
35. If your thighs chafe, use petroleum jelly or massage lotion to help prevent blisters and skin abrasions (guys, don’t forget your nipples).
36. Don’t increase your weekly mileage by more than 10%.
37. Guys: put a band-aid on your nipples before a long run to avoid chafing in case of rain later.
38. Keep track of both your running distance and how many miles your shoes have covered. Either going too far can lead to injury.
39. If you tend to have calf fatigue or pain, try running on soft surfaces and racing on asphalt.
40. Don’t do intense runs two days in a row.
41. Ice wounds and sore spots immediately.
42. Pay attention to your posture and run lightly to reduce impact, which can cause injuries.
43. Reduce your training load by at least 30–50% every 4 or 5 weeks to allow for recovery.
44. When running on trails, watch out for low-hanging branches.
45. Neosporin ointment (or any antibiotic ointment) helps with scrapes (if you’re not using your massage lotion).
46. Keep your toenails trimmed short to avoid pressure on your feet.
47. Apply some massage lotion between your toes before a long run.
48. Be mindful not to always run on roads that slope to one side — it puts a lot of stress on your hips, knees, and iliotibial bands.
49. Don’t stretch before running. Walk or jog lightly to warm up.
50. Don’t ice any one area for more than 20 minutes.
51. Don’t take a hot shower after running — it increases inflammation and hinders recovery.
52. Frozen peas can serve as an ice pack for injuries. Wrapping them in a towel makes the cold compress more comfortable.
Race:
53. Race day is not the day to try new shoes, eat new foods, or wear new clothing.
54. Don’t run a marathon as your first race.
55. For races over 5 kilometers, start slower than you think you should.
56. If you conserve some energy in the first half of the race, you’ll be able to run well at the end.
57. When taking water at aid stations, slightly squeeze the paper cup to make it easier to drink while running.
58. Bring a plastic garbage bag on race day—it’s a popular and cheap makeshift raincoat.
Safety:
59. Watch out for bicycles coming from behind, and run on the right side of the street, especially when listening to music.
60. Run facing traffic.
61. Don’t assume that drivers can see you.
62. When running on trails, give horses plenty of space—walk past them unless you want to get kicked.
63. Carry some form of ID with you—you never know what might happen.
Running Shoes:
64. Try on shoes in the afternoon, when your feet are slightly larger.
65. Tie your shoelaces twice to ensure they won’t come undone while running.
66. Buy real running shoes from a proper running store, because wearing the wrong athletic shoes can hurt your feet and legs.
67. Choose the right type of running shoes for your needs.
Training:
68. The legendary long-distance runner Walt Stack once said an immortal line: “Start slow… then taper off.”
69. Start by running shorter distances and at a slower pace to avoid getting injured and quitting.
70. If you’re breathing heavily, slow down or walk until you feel comfortable again.
71. Choose routes close to home—the more convenient it is, the easier it is to stick with it.
72. Find a beginner training plan to prepare for your first race.
73. Set realistic short-term and long-term goals.
74. Keep a training journal.
75. It’s normal to feel a bit off in the day or two after a run (usually in the form of muscle soreness).
76. Time spent on fancy training plans or food can’t replace every second, minute, hour, day, and week you spend on the road.
77. Don’t be afraid to walk.
78. Subscribe to a running magazine or buy one or two running books.
79. On a college track, every four laps equal one mile.
80. Practice weightlifting.
81. Walking as a break is great (run for 1 minute, walk for 1 minute, then gradually progress to running for 10 minutes and walking for 1 minute).
82. Vary your running routes to prevent boredom and to avoid getting too used to the same environment.
83. Speed training doesn’t have to be overly scientific. Try sprinting to one streetlight and jogging to the next.
84. Pay attention to your breathing and the sound of your feet hitting the ground when running on uneven roads.
85. Build speed on the foundation of endurance.
86. Increase the difficulty of your run in the second half.
87. Breathing from your diaphragm can help prevent side stitches.
88. If you can’t find time to run, run to work.
89. If possible, run on trails—it can make things easier and help you enjoy running more.
90. Schedule rest days in your plan. Rest is just as important as your training.
91. Be kind to yourself. Overly ambitious plans often lead to frustration and cause you to give up on your running routine. If you don’t hit a goal or mileage, let it go and focus on the next opportunity.
92. Mix up your plan. Make sure your training isn’t overly focused on one type of workout. No matter your level, your training should include four key elements: endurance, speed, rest, and cross-training.
Weather:
93. Dress for temperatures about 10 degrees warmer than what the thermometer shows.
94. If the sun is strong, remember to wear sunglasses and a hat—even in winter.
95. Running in the early morning or evening helps you avoid the midday heat.
96. If running on ice, wear traction devices (like Yaktrax).
97. In winter, dress in layers (using Coolmax or similar materials), and wear a headband over your hat to protect your ears.
98. Invest in quality socks for cold weather (often available at sporting goods or ski shops).
99. To stay comfortable in hot climates, wet a silk scarf with cold water, wring it out, and wear it around your neck.
100. In hot weather, place a bottle of water in a shaded spot halfway through your route, so you can drink more when you reach the end.