A marathon is a long race, and the thought of running 26.2 miles can be daunting. Breaking the race into smaller, manageable segments can make the distance feel less overwhelming and keep you focused on one step at a time.

Expert Tip:

Divide the race into 5K segments: Mentally divide the marathon into multiple 5K (3.1 miles) sections. At each 5K, check in with yourself. This gives you a sense of progress and allows you to adjust your pace or mindset as needed.
Focus on landmarks or mile markers: If you’re running a well-known marathon like the NYC Marathon, use city landmarks, bridges, or mile markers as mini-goals. Each small goal you reach can give you a sense of accomplishment, keeping your spirits high.

Your body needs fuel to run a marathon, and running out of energy is a surefire way to hit the wall. It’s important to stay hydrated and fuel your body properly throughout the race.

Expert Tip:

Hydrate regularly: Drink water at every aid station, but don't overdo it. Hydration is key, but too much water can lead to bloating or cramping. Stick to small, frequent sips.
Fuel early and often: Use gels, chews, or sports drinks to fuel your body. Take in carbohydrates and electrolytes every 30-45 minutes. Don't wait until you feel hungry or fatigued — staying ahead of your nutrition needs is vital to preventing energy crashes.

Marathons are as much a mental challenge as a physical one. During the race, you may face moments of self-doubt, pain, or fatigue. Having a mental strategy to stay motivated is crucial for pushing through these tough moments.

Expert Tip:

Use positive affirmations: Create a list of affirmations or motivating phrases to repeat during the race, like "Strong and steady," "I’ve trained for this," or "One mile at a time."
Break through the "wall": Many runners experience a point of extreme fatigue, known as "hitting the wall," typically around mile 20. When this happens, remind yourself that the discomfort is temporary and that you’ve already conquered so much. Focus on small goals, like running to the next water station or the next mile marker.
Create a mantra: Some runners find it helpful to have a mantra they repeat, such as "Keep moving forward" or "Every step is progress." This keeps you focused and can be a powerful tool for pushing through difficult moments.

Having your friends, family, or fans cheering you on can be incredibly motivating. Support from your loved ones can make a huge difference when the going gets tough.

Expert Tip:

Plan ahead: Let your friends and family know where they can find you along the course. Cheer zones or water stations are ideal spots for them to show up.
Stay connected mentally: Even if your support crew can’t be at every mile, keep their encouragement in mind. Visualizing their support can help you power through challenging stretches.