The Most Common Marathon Mistakes to Avoid

1. Running without the right training plan

Without a doubt, this is one of the most common mistakes runners make. Running a marathon puts your body under serious stress. Covering 42.195 km is no small feat. Unfortunately, many runners reach the start line with an inadequate training plan. We are not talking about runners who show up with no training at all.

What does the right preparation look like? Quite simply, it means following a structured training plan designed around the runner’s fitness level, race goal and running experience. It also needs to account for your overall workload, including work, family and other activities. And that is not all. Proper preparation also means including marathon-specific sessions, easy mileage, strength training and REST. Weekly mileage should increase gradually. For a runner who already has a solid running base, marathon training should ideally last at least three months.

Our advice: do not hesitate to work with a coach or use a coaching platform to prepare for your marathon.

2. Underestimating the importance of nutrition

This is the kind of mistake you regret on race day, even though plenty of people warned you about it. You need to fuel during a marathon. It is essential. We all know someone who has fallen victim to the dreaded “bonk”. It happens when blood sugar levels drop too low. Holding your pace becomes difficult, you sweat heavily and headaches may set in. Often, the only option is to stop and refuel. A good runner will spend around four hours on the course. To keep your legs moving, your body needs energy, and that energy comes from what we call carbohydrates. You can get them from gels, sports drinks, bars and purées. For a strong recreational runner, taking in at least 40 grams of carbohydrates per hour is generally recommended. One gel contains roughly 25 grams of carbohydrates.

Our advice: not every runner absorbs carbohydrates from gels, bars, drinks or purées in the same way. During your training, practise with different products on easy runs and key workouts.

3. Training too fast

The golden rule: run slowly to run fast. Around 80% of a marathon runner’s weekly mileage should be run at an easy, aerobic pace. Easy running is popular because it is, well, easy. Most easy runs and recovery runs should be done at this pace. Easy aerobic running generally sits around 70% of maximum heart rate and 60% of VMA, or maximal aerobic speed. Why learn to run slowly? Easy running is the foundation of training. Working at low intensity brings a host of benefits. By learning to run slowly and stick to your easy pace, you avoid the exhaustion that can follow some runs, improve your cardiovascular system and teach your body to handle more training volume. Not bad for a future marathoner, right?

Our advice: being able to speak and hold a conversation is a simple way to check that you are running easy during your run.

4. Skipping rest days

Marathon training means a long and demanding build-up. Preparing for a marathon requires several weeks of training: easy runs, key workouts, strength sessions… But what about rest? Let’s get straight to the point: it is essential if you want to get through the training cycle and avoid injury. Yet some runners skip rest because they do not feel tired, or worse, because they are afraid of falling behind. A day off is an integral part of training and contributes to your overall progress.

Next time: if you want to stay focused on your marathon during rest days, use them to sort out the race logistics, book your accommodation and prepare a route sheet for your supporters.

5. Trying to do too much in the final days

Who does not have that one friend whose marathon preparation was anything but consistent and disciplined? Often, it is the same friend who logs their biggest training week just a few days before race day. And they are also the one who arrives at the start exhausted. Trying to do too much in the final week is a common beginner’s mistake. They are afraid they are not ready or will not make it. In a marathon build-up, the final two weeks are for easing off and “making some juice”, as runners say. In other words, it is time to recharge your batteries fully. Trying to do too much in the final week is therefore counterproductive.

Our advice: you have a training plan, so stick to it as closely as possible. You will have fewer doubts during race week.

6. Ignoring race-day logistics

It may not be the first thing you think about when setting out on a marathon adventure, but poor planning can create unnecessary stress or hurt your performance. Planning every detail carefully, from the weather and transport to accommodation and how you will manage aid stations, will clear your mind for race day, when you will have more than enough to think about.

Our advice: make a checklist and a detailed schedule covering everything you need to do before, during and after the marathon. Gather as much information as possible from the race website.

7. Starting too fast on race day

Let’s be honest: who has never made this mistake? We have all regretted it a few kilometres later. We have all told ourselves, “That’s the last time I start too fast!” Getting carried away by the excitement and running too hard from the gun is easy. With the crowds and the race-day buzz, you can quickly find yourself running far faster than planned. In a marathon, the opening kilometres will feel easy and you probably will not feel any muscular fatigue. That is precisely why it is so important to stick to your planned pace. Otherwise, you may pay for it a few kilometres later when you hit the infamous marathon wall.

Our advice: work out your split times in the days before the race. You can write them on your hand on race morning so you do not have to remember everything. Find your own bubble and keep an eye on your pace with your GPS watch during the opening kilometres.

8. Underestimating the importance of the right gear

Gear does not make the runner, but it contributes to comfort, performance and injury prevention. Testing and wearing equipment suited to your runner profile and goal is essential. A mistake we hear about regularly is trying out a new pair of shoes on race day. The same goes for socks, a singlet and so on. More often than not, it ends badly. Hello blisters, chafing and sometimes even muscle pain. A shame after preparing diligently for weeks. Do your research on the gear you buy and ask running experts for advice, even if it means spending a little more. You will not regret it during the race.

Our advice: visit a specialist running store for a gait analysis and advice on the right pair of running shoes. Use your key sessions to test all your race-day gear.

Taking on a marathon is a formidable sporting challenge, but with structured preparation and by avoiding these common mistakes at your next marathon, you can maximise your chances of success. Remember, the best way to learn is by making mistakes. Some errors are inevitable, but you are now better equipped to tackle the common pitfalls that could derail your next marathon.