Every marathoner knows 26.2 miles is no joke. But even with months of training under their belt, many runners still sabotage their race with two major and avoidable mistakes: poor fueling and bad pacing. Whether you’re aiming to finish strong or set a new personal best, avoiding these two errors can make the difference between a breakthrough race and a brutal bonk.
1. No Fueling Plan (or a Bad One)
One of the fastest ways to hit the wall is to run out of fuel. Yet, runners often show up on race day with a vague idea of when they’ll eat or drink or worse, they just “wing it.” That’s a recipe for disaster.
Why it matters:
Your body only stores enough glycogen to power about 90 minutes to 2 hours of running. After that, unless you’re replenishing, you’re burning fumes. The result? Sluggish legs, foggy brain, and that infamous death march to the finish.
How to fix it:
- Train your gut. Practice your race fueling strategy during long runs so your stomach can handle it.
- Start early. Begin fueling within the first 30–45 minutes of the race, before you feel tired.
- Aim for 60–100 grams of carbs per hour. Gels, chews, sports drinks—whatever works for you, as long as it’s consistent.
- Don’t skip water. Hydration supports digestion and energy delivery.
The best runners fuel like it’s their job because, during a marathon, it is.
2. Pacing for the Shape You Wish You Were In
A marathon doesn’t care about your goal time. It cares about your current fitness. Too many runners pace for the time they want not the time they’re actually ready to run.
Why it matters:
Go out too fast, and you’ll pay for it later usually around mile 18. When your effort exceeds your fitness, the marathon exposes it mercilessly. What felt like a “comfortable” pace at mile 3 can feel impossible at mile 20.
How to fix it:
- Be honest about your training. Base your race pace on actual long runs, tempo workouts, and recent race results not on wishful thinking.
- Use a pacing tool or calculator. Plug in your training data to get realistic projections.
- Run negative splits. Aim to run the second half slightly faster than the first. It takes discipline early and pays off late.
- Start slower than you think. The marathon is a long game. If you feel like you’re holding back early, you’re probably pacing it right.
Running within your fitness is the key to unlocking your best possible race on that day.
Final Thoughts
Fueling and pacing are the great equalizers in marathoning. They don’t care how talented you are, how expensive your shoes are, or how many miles you’ve logged. Nail both, and you set yourself up for a strong, confident finish. Miss them, and you’re in for a long, painful day.
Plan your fuel. Respect your pace. Conquer the marathon.