Helpful hints for family life Tips for first time marathon runners

The carbs are being eaten, the hard work has been done. But what should you keep in mind on the day itself? However prepared you may feel for your first marathon, it is still a huge challenge, and nerves will be inevitable. As the London Marathon (April 23) is approaching, what can we learn from seasoned long-distance runners?

1. Get there early

‘Give yourself plenty of time to get to the start,’ says

Alice Ball, who has run six marathons. ‘That includes enough time for one final trip to the portaloo. Queues for portaloos can be long.’

2. Do it in chunks

‘Don’t stand on that start line thinking about the looming 26.2 miles you have to run. Chunk it up into smaller distances: a 10k, a half marathon, one final Parkrun when you’re near the finish,’ suggests Ball.

3. Visualise success

‘I picture myself crossing the finish line at every race, the feeling of wearing that medal. I tell myself ‘You’ve got this’ repeatedly throughout the race and at points when it’s feeling hard,’ says Ball.

4. Create a ritual

Whether it is wearing one specific hat, eating porridge with the same toppings before every long run or even a pair of lucky pants, use routine to get you in the mood.

5. Accept that the real challenge is mental and prepare for that too

Sally Brider ran the 2023 Tokyo Marathon aged 59 and is set to complete her sixth World Major in 2024. She advises: ‘Prepare your mind as well as your body. Our mind often gives up long before our legs do! What often helps here is to ‘Remember your why’. Are you running for a charity, in memory of someone special or is it for a personal goal? Everyone running on marathon day has their own reason. When things get tough tap into this reason and a positive mindset. Tell yourself you can do this and most definitely eliminate any negative mind chatter.’