Everything You Need To Know About Marathons But Were Afraid To Ask

You’ve got many questions about your upcoming marathon.

Some of these are very common questions that most of us have: Is my longest long run enough? What does tapering for a marathon mean? How do I carb-load for a marathon? 

And then there are the questions you’re afraid to ask. The weird and specific questions, the personal questions, the unique worries that you have before a marathon, and all the concerns you have about using the toilet.  

Don’t worry, we’ve got the answers to more than 50 questions relating to running a marathon.  

Everything you need to know about running a marathon!

Will running a marathon hurt?

Yes, almost certainly! There will be times when you struggle in the race, physically and mentally, but overcoming that and getting to the finish is one of the best feelings in the world. Don’t fear the discomfort, but find ways to help you get through it. 

I don’t feel ready! Am I ready?! 

You’re ready! 

How do you deal with pre-race nerves?

Work on your mental strength and resilience. Do the things that help you to feel relaxed and try to follow some familiar pre-run routines that you use during training. Remember that nervousness and excitement share similar feelings and physiological responses. Frame your nerves as excitement. This is an exciting thing to take on. You’re about to do something amazing.

I’m anxious about the start of my marathon. Help!

Arrive early. Take all the food and drink that you need. Take extra clothing. Get to the start area, use the toilet before the queues get long. Find somewhere quiet to sit and relax. Use some relaxation techniques which work for you – listen to music, read, meditate, stretch.

How do I pace a marathon?

Don’t try to bank time by starting out fast and anticipating you’ll slow down. That plan never works. Start out slightly slower than goal pace and gradually get to the pace you want to run at. If you’re feeling good, then try to speed up in the final 5k.

Where do you put your bib?

Pin it to the front of your top so that it’s visible as you run. Use a safety pin in each corner of the bib. If it’s a cold race and you think you’ll want to run with a top layer (like a jacket or sweatshirt), then pin it to your t-shirt or singlet but make sure you can easily show race officials the bib when you need to. You could also pin it to your shorts, but this isn’t typically advised in a road race (even if you do see shirtless men running with their bib on their shorts!!).

Will my toenails fall off?

Maybe! But you won’t know until after the race is finished, so don’t worry about it.

Where are you most likely to chafe?

Anywhere that your skin rubs against more skin, or where an item of clothing could rub. Inner thighs, armpits, your toes, your butt, your nipples, waistband, a phone in your pocket, sleeves… Unfortunately you aren’t likely to know where you’ll chafe until it’s too late, so do at least one long practise run in your exact racing kit in training to see if you might have any issues. 

Can you prevent chafing?

Yes! Use anti-chafe in all the areas where you think it’ll rub. There are specific brands of anti-chafe or Vaseline is a common choice for runners to use. Consider taking a small pocket-sized container (plus some wet wipes) to apply in the pre-race area.

Do I need nipple protection?

Have you had bleeding or sore nipples in training? (Particularly when wearing your race top). If not, then you’re probably OK. But small nipple plasters, or using micropore tape, are essential pieces of kit for some runners. They may be more important on a rainy day when your top is heavier and clinging. Get some just in case and use them in a training run. You don’t want your finish line photo ruined by two red circles of blood!

What happens if I get cramp during the run?

Slow down, or stop for a moment if it’s really bad. Most cramps can be stretched out and will feel better. Try to make sure you’re staying hydrated during your race, as this may help. If the cramp comes from a lack of muscular strength and fitness then if you decide to run another marathon then try to do some longer long runs in your next race (unhelpful advice in your current situation, we know, so just stretch it out and do your best to carry on). 

Is it safe to run a marathon while on my period?

Yes. It’s perfectly safe to run a marathon on your period. However, we know that every person who has a period has different symptoms. For some people it may be harder, or more daunting, than others. If you feel nervous about it, look into what provisions will be available at the event (many larger races have sanitary products available at the start, finish, in medical tents and sometimes at water stations) that you’re doing and plan ahead to make sure you are as comfortable as possible. You should also consider taking your own provisions in a small plastic/ziplock bag. If you suffer badly with your periods or want to find out what options are available to you to help make the experience more manageable, then please speak to your General Practitioner who will be able to advise accordingly.

Do different stages of my menstrual cycle make a difference? 

Potentially, yes. As we mentioned above, every person who has a period will have different symptoms and respond differently to training throughout their cycle, so unfortunately there’s no one size fits all approach. However there is some research to suggest that different stages of your menstrual cycle can affect performance due to fluctuations in hormones. During the first half of your cycle, oestrogen levels rise gradually and it’s in the early stages of this phase where some athletes have reported a boost to performance, with energy levels higher and endurance peaking. As your body prepares for your period in the second half of your cycle, progesterone levels increase and it’s been reported by some athletes that this is when they notice a drop in performance, feeling sluggish and slow to accompany it. If you want to understand how your menstrual cycle could affect your performance then it’s worth tracking how you feel in a calendar over time as you may notice some trends which can better help you plan for your race experience.

What food should I avoid before a race?

Spicy foods, high fibre foods, any food which you know gives you a dodgy stomach or wind. In the 24 hours before the race, exclusively eat foods which you know are easy on your stomach because you’ve practised eating them ahead of and during your long training runs.

Will there be toilets at the start? 

Yes, there will be lots of toilets at the start. You might need to queue for a while though. There are often urinals for men which can speed up the process.

Will there be toilets in the start corral?

Sometimes, but not always. If you know you’ll need a last-minute trip to the toilet then you might be able to jump into the corral late, or you’re going to have to hold it in and use an on-course toilet. There will also be people who just pee in the corral, but think about the others around you and have some decency and respect for the event!

What if I need to pee during the race?

Find the nearest portaloo! If you need to use the toilet then stopping for 30 seconds will be much better than trying to run while feeling uncomfortable, which will ultimately end up slowing you down much more than a quick stop. 

What if I need to poop during the race?

See above, just with more urgency to find a portaloo.

What if I can’t find a portaloo on the course?

Are we talking a number one or a number two? How desperate is the situation? Could you pee by the roadside? Or are you passing a business that you could run into and use their toilet? Most races have toilets every few miles. If you feel like you may need to go then do it as soon as you see a toilet.

What if I can’t find a portaloo and pee/poop myself during the race?

This is a rare event, but it happens occasionally. Stop at the next portaloo and take a moment to sort yourself out. 

Is it acceptable to pee while running?

Are you trying to win the race? If so, go for it. If not, then why would you want to run with pee in your expensive shoes? Just take a very quick portaloo break and you’ll feel much better for it – you can easily make up the time over the next few miles. 

Should I carry toilet paper during a marathon?

Yes. Put a few pieces inside a small plastic bag so it doesn’t get wet. 

Will anyone hear if I fart while running?

Almost certainly, but better out than in!

Can I trust race day fuel?

There are gels and energy drink on the course. Great! But have you tried those gels in your training? If not then be careful and remember: nothing new on race day. You might be OK trying that new gel, or you might be rushing for the nearest portaloo. This extends to candy that strangers hand out on the course. Use your own judgement as to whether you want to take this or not. The best advice is to carry the fuel you know you’ll need – use belts, half-tights with shorts, or even a running pack to carry your items (just check race rules as some don’t allow packs).

How do I manage stomach cramp or a side stitch during a marathon?

Normally you’re going to have to slow down as just slightly easing back and focusing on your breathing can often help. Sometimes the cramp could be from taking on water or gels and may require a burp or two to help release some air. 

How do I manage nausea during a run?

Deal with this early rather than pushing through. Slow down for a short period and try to sip water. Sometimes electrolytes can help. A lot of people have nausea during long runs and marathons. You may also physically be sick. Just step off the course and do your best to take on more water after. Stop in a medical tent if you’re concerned with your health. 

If I stop during a marathon, should I pause my watch?

No! If you stop to use the toilet, to walk, to talk to friends, or whatever else, then you should leave your watch running as your official time is ‘chip time’, meaning it starts the moment you cross the start line and ends when you cross the finish line. 

Is it OK to walk during a marathon? 

Of course! Some people will use a walk-run or ‘Jeffing’ approach for their whole marathon. If you want to walk then just be cautious when slowing down, and try to walk in an area where you won’t block runners. 

If I walk during a marathon does it still count as running a marathon?

Definitely! Whether you run or walk, you complete your marathon and collect your medal. You did it!

What if I have to stop? / What if I can’t finish the race?

These things happen and sometimes stopping is the most sensible or necessary thing to do. If you need to step off the course then try to do so at a convenient location, like a medical tent. Some smaller races and trail races will need you to contact the race organiser to let them know that you’ve decided to stop your race, but in a big city race you can just decide to stop. Unless you’re unable, you’ll need to find your way to meet friends and family. 

My training hasn’t gone to plan. What should I do?

Difficult one. First of all, do you feel able to take on the distance? Are you fit and healthy enough to walk the distance if you needed to? If not, then many races will allow you to defer entry to the following year, or you may just need to DNS (did not start). If you feel able to start your race then adjust your expectations. Start slow, consider a walk-run approach, walk when you need to. 

What if I get injured or feel a niggle during the race?

Listen to your body. Are you able to carry on running at a slower pace? Can you use a walk-run approach? A big question will be how serious do you think the issue is? If you think you have a major issue then sometimes you just need to stop. 

Should I start a marathon if I’m ill or injured?

No. You’re only going to make yourself worse. Unfortunately you can pick up illness or injury at any time, and sometimes it’s on your race weekend. It sucks but you have to look after yourself and make the right choice for your long-term health.

What if I fall ill during the race?

Stop running and seek medical help as soon as possible. See the answer below.

What if I need medical attention during the race?

All races will have medical professionals throughout the course. Most big marathons will have someone at each aid station, though this won’t be the case for a smaller marathon. If it’s a medical emergency then stop running and call for help. All bibs will have an emergency contact or dial the emergency services.

Will I get a medal if I don’t finish the race?

Probably not, but you could contact the race organiser after the race to see if they have one they can send to you.

Will I hit the wall?

Maybe! There are two ‘walls’ we face in a marathon. One is to do with the amount of energy you have, so taking gels and energy drink can help you avoid that specific wall. The other is about your muscular fitness and conditioning, which is to do with your training.  

What should I do if I hit the wall in a marathon?

Things are going to get tough. You’ll have no option but to slow down. Try to take on water and energy at every water station. Head up, one foot in front of the other, and just keep moving forward.  

What if it rains on race day? 

You’ll get wet but you’ll deal with it. Just check the weather in advance and dress appropriately (wear a poncho to the start, or even keep it on during the race), plus consider anywhere that may chafe if you’re wet and add some anti-chafe.

What if it’s really hot on race day?

Wear a hat and sun protection. Drink extra water the day before and before you begin the race, and try not to skip any hydration on course. You will probably need to adjust your pace expectations and slow down from the beginning. The races with the highest drop-out rate are those with unexpectedly high temperatures.  

Will I be cold on the start line?

Maybe! Take an extra top, plus other clothes like hat and gloves, and you can discard this before the race. Most races collect these and donate them to charity.

If I start next to a pacer but drop back and notice another pacer running the same time is not far behind, am I still on for that pace?

Not necessarily. The pacer behind you may have been from a different corral and may have started a few minutes behind you. Try to stay with the same pacer throughout the race, if you can. If you fall back then you can use a running watch to help know what pace to maintain. Some runners also choose to write splits on their hand or arm to help them stay on pace.

Will I run further than a marathon in the race?

Probably, yes. It’s common that you’ll run further than 26.2 miles or 42.2km and this is because you won’t always run the official race line as you weave around other runners, plus there may be discrepancy in the GPS readings. You could potentially run an additional 0.3 mile or 0.5k, so if you’re chasing a certain time then check your watch to see if it looks like you’re running longer, and factor that into your pace. Your chip time is what the race records for you as your official time, not the time that your watch hits 42.2k. 

Could I get lost in a marathon?

If you’re in a big city marathon then it’s very unlikely that you’ll get lost as the courses are fully marked and often lined with supporters. If you’re in a smaller race or a trail race, then it may be possible to miss course markings so it’s always best to upload the course map onto your running watch (if you’re able) or have the course available on your phone.

What if I miss a water station on a run?

Don’t panic and don’t suddenly stop and run back to the water stop. These areas can be congested during a race, so always be careful, and also know that there will almost certainly be another water station in the next mile or two. If you’re concerned then slow down and walk through the aid station to ensure that you can get the water you need, and have the time to drink it. Most races (but not all, so check your race briefing) allow you to carry your own hydration in the race which can alleviate some of these worries. Some also have water to refill personal bottles.   

Can I carry my phone?

Of course. A lot of runners will take their phone with them, plus it can be a good way for friends and family to track you. You can put your phone in a belt, pack or shorts or tights with pockets. 

Can I wear headphones?

You need to check the official race rules. Some races allow headphones, others do not. Often bone-conducting headphones are allowed.

Will it be easy to spot my friends and family?

Do you know exactly where they’ll be waiting on the course? If so it should be relatively easy to spot them. If not, then it could be difficult, especially in a big marathon with a lot of spectators. If the race has an app or live tracking then friends and family can follow your progress (often to the nearest 5km), or you could have a tracker on your phone or carry something like an AirTag. Just one warning: when you see your family and friends you’re going to want to run straight to them, but watch out for other runners. 

Will there still be crowds if I’m a slower runner?

The crowds in big races have even more endurance than the runners! They come out before the race begins, and many stay until the back-runners come through. 

What if I don’t meet cut off times? 

Most races have cut off times and a sweeper vehicle. Some races are strict and will force you to end your race, others are more lenient but may ask you to run on the side of the course. Check your race’s official rules if you think you’ll be close to the cut off. 

Will I cry at the finish line?

Maybe! Let it all out. 

How do I meet friends after a marathon?

Plan a place where you agree to meet. They should be able to track you in most races and will know when you finish. In most bigger races it can take 30+ minutes to get from the finish line to outside of the finish area and back into ‘real life.’

Will I get the marathon blues after the race?

If you hated your training and didn’t enjoy the race then you might be glad it’s all over, but if you enjoyed seeing your progress, and had a great race experience, then you may feel a little down after your race. This is natural. A marathon can take up a lot of your thoughts and time for many months, and after the race it’s all over. There’s a good chance – whether the race went well or not – that you’ll want to sign up to another race. 

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Here’s Andy, Sarah and Rick talking all about your most-asked marathon questions.