The following are the tips for runners while running their first marathon race:

1.  Drink plenty of water or fluids. Take at least 2-3 “gulps” of water every 3 -4 kilometers. If you don’t have any water or hydration belt, don’t miss every water station to drink. If the weather is hot and warm, you can pour water over your head or body.

2.   Start at the middle or back of the pack. Run slowly (within your ability and training) and be conservative on your average pace. To be safe, a 3o-second slower time with your average pace for a kilometer or mile is acceptable. But if you feel you can pick-up the pace on the last 10 kilometers, slowly increase your pace and observe any pain that comes out from your legs or body.

3.   Maintain a good running form. “Shuffle” and don’t sprint. Use a short, economical stride, bringing the knees up just enough to move your legs. Use the heel-ball footstrike. Maintain a comfortable breathing rythym. Relax your shoulders and arms. Arms should be swinging not higher than the nipple level and going down on the side of your running shorts. Remember the “talk-test” while running (you should be comfortable talking while running). 

4.   If you are injured or feeling sick or ill—walk! If the symptom remains and the pain increases, ask for medical assistance. Leave the race! Don’t be a hero for continuing, but you will be considered a fool for insisting. Many people had died already in marathon races.

5.   If you have cramps and feel you have reached the “wall”, start to walk and “listen to your body”. Drink more water/liquids, take in your sports gel and walk briskly. It would be better for you to alternate brisk walking and jogging/running and think of finishing the race.

6.   Nobody has ever said that running a marathon is a “walk in the park”. If you have trained properly and don’t feel any sickness and have no injury during the race, then you should be able to finish the marathon race. Running the last 6 miles or 10 kilometers is all “mental or an exercise of positive attitude”. Get the support of other runners around you. Find a group of runners whom you can run with during the race and help one another through period of weakness. Keep moving, take one step at a time, one kilometer marker at a time, and show that “big smile” when you cross the finish line!

7.   Lastly, do not cheat! Don’t be tempted to ride on a vehicle running/passing along the route. Do not make any shortcuts!