__NOTOC__ [[File<html><div class="thumb tright"><div class="thumbinner" style="width:203px;"><img alt="" src="http:Tired Runner//newsimg.bbc.co.uk/media/images/39986000/jpg|right|thumb|300px|The bitter taste /_39986144_paula_race270.jpg" class="thumbimage" /> <div class="thumbcaption"><div class="magnify"></div>Paula Radcliffe after dropping out at mile 23 of failurethe Athens' Olympic Marathon. Photo by [<a href="http://wwwnews.sxcbbc.huco.uk/sport2/hi/olympics_2004/athletics/profile3589138.stm" class="external text">The full story from the BBC.</mzacha mzacha]a>.</div></div></div></html>Having run and [[Thoughts on Marathon Pacing| paced]]over 90 marathon+ races, I've split this seen a lot of mistakes. This is list of is the marathon of biggest mistakes into those made on I've seen in the marathon race itself , and those made in training. I focused on mistakes that have a specific to the marathon distance, though there is obviously some overlap to other types separate list of racing and running. The prioritization is based on the severity of the mistake combined with the likelihood of it happening.=[[Top 10 Marathon Race Training Mistakes=# Over-hydration# Breaking [[The Golden Rule of Racing| marathon training mistakes]] # Going out too fast# Unreasonable expectations# Lack of fuel in the race# Even pace rather than even effort# Not making allowances for heat/humidity# Racing with injuries# Lack of fortitude# Missing caffeine. ==Race Mistake 1 - Over-hydrationOverdressing==''Main articlearticles: [[Practical Hydration]] and [[Hydration 101Running in the Cold]]''
Over-hydration The most common mistake I see is runners overdressing for the conditions. For most runners, the ideal temperature is where about 40f/4c, and anything above that will slow you drink beyond your thirstdown even if you're minimally dressed. Wearing additional clothes just makes this worse, and can lead to a condition called [[Hyponatremia]]I commonly see runners wearing far too much, soaked in sweat or covered in salt stains. Over-hydration tends to be a problem for Most of the slower marathon runnersI pass who have been reduced to walking are overdressed, typically slower than and they're not cold even when moving slowly. Part of the problem is that when a four hour finishrunner is likely to overheat, the subconscious reduces muscle fiber recruitment well ahead of their core temperature becoming dangerous. Over-hydration This means that a runner will lead feel tired rather than hot, especially in temperatures below about 60f/15c. When running a marathon you should aim to weight gain which will impair performancefeel slightly cool, but not shivering. HoweverIf you're sweating, then you need to shed clothes until you're in rare instances it can become life-threatening and equilibrium or you've reached the point of being minimally dressed. If the temperature is one of cool at the start, then wear extra clothes on the few things start line that you can do throw away in a marathon race that will kill youthe first mile or so. It is vital After that you drink want to be able to quench control your thirst onlytemperature, so having a top that you can take off or unzip, along with hat/gloves can work well. ==Race Mistake 2 - Not making allowances for heat/humidity==''Main articles: [[Impact of Heat on Marathon Performance]], [[Running in the Heat]], [[Heat limited running pace]], and [[Optimum Running Temperature]]''
If the race temperature is above 40f/4c, then you will be slower than you would be in colder conditions, sometimes a lot slower. Failure to allow for this heat stress will mean a catastrophic slow down later in the race, and can result in heat illnesses. Wearing dark clothes can make the heat far worse, so wear white. Ideally you will have chosen a race that's going to be chilly, but if not you will need to adjust your race goal. ==Race Mistake 2 3 - Breaking The Golden Rule of Racing==
''Main article: [[The Golden Rule of Racing]]''
Most runners tend to break [[The Golden Rule of Racing]] to one extent or another. The rule is 'never do something in a race you have not practiced in training'. Most of the time these breaches are minor, such as running with [[Using a marathon pace group|a pace group]], or trying a new flavor of [[Comparison of Energy Gels| Energy Gels]]. However, some breaches of the rule have more serious consequences. The classic breach is to run in new shoes [[Shoes]] which can often lead to blisters. This race Often this mistake is linked to training mistake number three, 'lack of race simulation[[Race Simulation]]'. In some ways the worst thing about this mistake is that the runner concerned is usually aware they're being foolish and continue anyway. ==Race Mistake 3 4 - Going out too fast==
''Main article: [[Going out too fast]]''
[[Going out too fast ]] at the start of the marathon is one of the most common problems I seeremarkably. This is caused partly by the excitement of the race, but also by the optical illusion of having runners around you. On most training runs we have nobody blocking our vision, so we see our forward motion represented by the ground and scenery appearing to move towards us. At the start of most marathons all we can see is other runners, and many of them are going faster, so it appears we are either stationary or going backwards. This optical illusion makes it hard to judge the actual pace. The consequence of going [[Going out too fast ]] can last for the whole race. This initial high intensity creates an oxygen debt that increases glycogen [[Glycogen]] usage and can upset in the metabolic processes. ==Race Mistake 4 5 - Unreasonable expectations==Expecting to be able to run a marathon in a much faster time than your ability will allow is a far more common mistake than it should be. In most marathons I run, I come across people walking slowly towards the finish line from about mile 18 onwards. These runners had an unreasonable expectation and set out at a pace that they could not maintain. It is vital that each runner spends time predicting their race performance, and these predictions should be based on hard evidence, not guesswork. There are workouts such as [[Yasso 800s]] that can help predict marathon performance, but the best predictor is from a shorter race. Ideally this should be a half marathon run a month or two before the main race, but a 10K, or even a 5K can help. The performance in these shorter races can be used in a calculator such as my [[VDOT Running Calculator]] to predict marathon performance.==Race Mistake 6 – Not using the pacers==''Main article: [[Using a marathon pace group]]''
Many marathons provide pacers that will help you stay on pace. These are normally experienced runners who can hit their target time without much effort, and will keep things steady. They will help you avoid going out too fast, and can provide motivation late in the race to stay on pace. I've had many runners come up to me after I've paced a race to thank me, and I've also had runners tell me how much they regretted not using the pace group, often after I pass them late in the race. ==Race Mistake 5 7 - Lack of fuel Energy Gels in the race==
''Main article: [[When to eat Energy Gels in the Marathon]]''
Few runners seem to take sufficient fuel during the marathon. It is generally impractical to get enough calories from the provided sports drink. Unless you actually stop running it is very hard to drink more than a couple of fluid ounces from a paper cup, and most of the time the sports drink is poorly mixed and all you're getting is colored water. The primary source of fuel in a marathon should be gels [[Comparison of Energy Gels| Energy Gels]] as these provide a convenient and predictable supply of calories. These gels should be taken throughout the race, rather than leaving it until the latter stages.I recommend taking the first gel just before the start of the race, then space them evenly through the distance. ==Race Mistake 8 - Even pace rather than even effort==On hilly races runners will sometimes try to keep their pace even, which means they are running at a much higher intensity on the uphills and a much lower intensity on the downhills. This is a bit like doing sprints in the middle of the race, which causes premature fatigue. Also, because [[Glycogen]] consumption increases disproportionately to pace, the higher intensity on the uphills will deplete the [[Glycogen]] reserves more quickly. This [[Glycogen]] depletion is a classic cause of 'hitting the wall'. Instead of maintaining an even pace on the hills, you should aim for an even effort. If you have a [[Heart Rate Monitor]] it will give you a good indication of your effort. Alternatively your [[Breathing]] and general feel should give you a sense of intensity. You may find that you need to slow up more than you expect on the uphills, as well as speed up more on the down hills. If you've practiced [[Downhill Running]] then you'll be efficient on the downhill sections and overtake those that passed you on the uphill. ==Race Mistake 9 - Racing with injuries==''Main article: [[Racing while injured]]''
==Race Mistake 6 - Even pace rather than even effort==On hilly races runners will sometimes try to keep their pace even, which means they are running at a much higher intensity on Racing the uphills marathon distance requires dedication and a much lower intensity on courage but sometimes the downhills. This is a bit like doing sprints in the middle of the race, which causes premature fatigue. Also, because [[Glycogen]] consumption increases disproportionately strengths can lead to pace, the higher intensity on the uphills will deplete the glycogen reserves more quicklyrunners ignoring injuries that should prevent them from competing. This [[Glycogen]] depletion is a classic cause of 'hitting Carefully weigh the wall'. Instead risks and consequences of maintaining an even pace on the hills, you should aim for racing with an even effort. If you have a heart rate monitor it will give you a good indication of your effort. Alternatively your breathing and general feel should give you a sense of intensity. You may find that you need to slow up more than you expect on the uphills, as well as speed up more on the down hillsinjury. ==Race Mistake 7 10 - Not making allowances for heat/humidityLack of fortitude==''Main articles: [[Impact of Heat on Marathon Performance]], [[Heat limited running paceMental fortitude]], and [[Optimum Running TemperatureThe Last 10K]]'' Heat and humidity has a huge impact on race performance especially at the marathon distance. If a race is hot, all hot and humid, then you will not be able to perform as well as you would in the cold. The ideal race temperature for the majority of people is about 40f/4c. Failure to allow for the heat stress will mean a catastrophic slow down later in the race, and can result in heat related illnesses.
Racing the marathon distance always involves suffering. A well raced marathon will mean [[The Last 10K]] is a living hell, barely holding on to the race pace. (If the living hell is accompanied by dramatic slowdown in pace, then it is not a well raced marathon but an example of hitting the wall.) It is important to mentally prepare for the marathon distance by both building fortitude and learning techniques for dealing with the suffering.==Race Mistake 8 11 - Racing with injuriesMissing Caffeine==''Main article: [[Racing while injuredCaffeine]]''
Racing It is well known that [[Caffeine]] improves athletic performance, so taking [[Caffeine]] before and during the marathon distance requires dedication and courage race is worthwhile. The flipside is when a runner routinely takes [[Caffeine]] except for race day. I once met a runner who would routinely drink 3 or 4 cups of coffee every morning before running, but sometimes took none on the strengths can lead to runners ignoring injuries race day. This means that not only were they lacking the performance benefits of [[Caffeine]], they were actually going through [[Caffeine]] withdrawal during the race. This will not only hinder performance, but cause headaches, [[Muscle| muscle]] pain, lethargy and depression; none of these make for a good race. Ideally you should prevent them from competing. Carefully weigh cut down your [[Caffeine]] intake during the taper to maximize the risks and consequences benefits of racing with an injurythe [[Caffeine]] on race day, but at the very least you need to maintain your normal intake. ([[Caffeine]] is not generally a diuretic.)==Race Mistake 9 12 - Lack of fortitudeOver-hydration==''Main article: [[Practical Hydration]] and [[The Last 10KScience Of Hydration]]''
Racing Over-hydration is where you drink beyond your thirst, and can lead to a condition called [[Hyponatremia]]. Over-hydration tends to be a problem for the slower marathon distance always involves sufferingrunners, typically slower than a four hour finish. A well raced marathon Over-hydration will mean the last 10K is a living hell, barely holding on lead to the race paceweight gain which will impair performance. (If the living hell is accompanied by dramatic slowdown However, in pace, then rare instances it can become life-threatening and is not one of the few things you can do in a well raced marathon but an example of hitting the wallrace that will kill you.) It is important vital that you drink to quench your thirst only. This was my number one mistake, as it's the one that's most likely to mentally prepare for kill you, but over the years the marathon distance advice to drink excessively has been gradually replaced by both building fortitude and learning techniques for dealing with the suffering"drink to thirst".==Race Mistake 10 13 – Pre- Missing caffeinerace meal==It is well known Getting your pre-race meal right can help ensure you're not starting off [[Glycogen]] depleted. However, it's even more important not to eat something that caffeine improves athletic performance, so taking caffeine before causes [[Running and during the race is worthwhileLower GI Problems| digestive problems]]. The flipside This mistake requires careful practice on your [[Long Run]]s, especially if your long run is when at a runner routinely takes caffeine except for race different time of day. I once met a runner who would routinely drink 3 or 4 cups of coffee every morning before running, but took none on the from your race day. This means that not only were they lacking the performance benefits of caffeineSome runners like to eat oatmeal (porridge), they were actually going through caffeine withdrawal during the race. This will not only hinder performanceothers banana or bagels, but cause headaches, muscle pain, lethargy and depression; none of these make whatever works for a good race. Ideally you should cut down your caffeine intake during the taper to maximize the benefits of the caffeine on race day, but at the very least practice is repeatedly until you need to maintain your normal intake're sure. (Caffeine is not a generally a diuretic.)[[Category:Beginners]][[Category:Racing]][[Category:Marathon]]
