With a 4 a.m. start and a first aid station setup by 5:50 a.m., I was ready to support the incredible runners of the Stanchart Marathon. (To be honest, getting out there that early almost felt like running a marathon of my own!)
The turnout was impressive, with tickets completely sold out. I want to first congratulate every participant for their dedication and effort—whether you finished strong, struggled through, or had to stop due to injury, just being out there was an accomplishment!
But, as with any large event, certain issues popped up that could have been avoided with better preparation. Here’s a look at what I noticed on race day and some recommendations to help future runners stay safe and perform their best.
1. Lack of Training for Sponsored Runners
Many runners sponsored by their companies hadn’t done any significant training, which led to muscle strains and exhaustion. Running a marathon, especially if you haven’t trained, is a tremendous physical challenge. Muscle strain was a common issue for these participants, who often had to pause for treatment or stop altogether.
Recommendation:
For corporate teams and individual runners alike, training is crucial. Starting a few months in advance with a mix of running, strength training, and stretching will reduce the risk of strain and ensure your body can handle the distance.
2. Inappropriate Footwear
Some runners wore shoes that weren’t designed for long-distance running, leading to blisters, friction burns, and discomfort. This was especially common with shoes that didn’t offer proper arch support or were too tight in the toe box.
Recommendation:
Investing in quality running shoes is key. Make sure they fit well, are appropriate for your foot type, and have been broken in before race day. Visit a specialty running store for advice on the best shoe for you.
3. Inappropriate Running Clothes
Clothes that are too tight, too loose, or made from non-breathable fabrics can lead to chafing and overheating. I noticed many runners wearing cotton or other non-wicking materials that retained sweat, causing discomfort.
Recommendation:
Opt for breathable, moisture-wicking fabrics designed for exercise. Test out your race-day outfit during your training runs to make sure it’s comfortable over long distances.
4. No Socks
Surprisingly, quite a few runners skipped wearing socks, leading to painful friction burns on their toes, heels, and the sides of their feet. Socks can significantly reduce the risk of these issues.
Recommendation:
Always wear socks! Look for running-specific socks that provide padding and wick away moisture. This simple step can prevent blisters and help keep your feet comfortable.
5. Declaring Medical Conditions
I was impressed to see one participant with a clearly labeled medical condition on her race tag. However, others didn’t declare conditions like hypertension, diabetes, or previous injuries, which could put them at significant risk. One runner, for example, completed the 21 km despite a previous knee injury—and by the end, his knee was visibly red and swollen.
Recommendation:
If you have a medical condition, let the event organizers and medical team know. Wear a tag or bracelet indicating your condition. And, if you have an injury that isn’t fully healed, consider sitting out until you’re back in full health. Marathons can be grueling, and safety should always come first.
6. Pushing Through Pain
In a marathon, it’s easy to get swept up in the momentum and push through pain to finish. I noticed many participants—high achievers by nature—resisting advice to slow down or stop, even when it was clearly needed.
Recommendation:
Listen to your body! Pain is a signal that something might be wrong, and ignoring it can lead to serious injury. It’s better to slow down, adjust your pace, or even stop than risk long-term harm. There’s always another race!
7. Dehydration and Lack of Hydration Strategy
Hydration is crucial during a marathon, especially over long distances. Some runners didn’t carry water or plan their hydration, leading to dehydration, which can cause dizziness, muscle cramps, and fatigue.
Recommendation:
Develop a hydration strategy that includes drinking small amounts of water or electrolyte drinks throughout the run. Many marathons have hydration stations along the route, so plan to take advantage of these regularly without over-drinking.
8. Skipping Warm-Up and Cool-Down
Rushing into a run without a proper warm-up can strain cold muscles and lead to injuries. Similarly, ending abruptly without a cool-down can cause soreness and stiffness.
Recommendation:
Always warm up with a light jog or dynamic stretches to get blood flowing to your muscles. Post-run, cool down with gentle stretching or a slow walk to gradually bring your heart rate down.
9. Lack of Nutrition Planning
Some runners didn’t plan their pre-race meals, leading to a lack of energy mid-race or stomach issues. Eating too little or too much—or the wrong foods—can greatly impact performance.
Recommendation:
Experiment with pre-race meals during training. A light, balanced meal with carbs, a bit of protein, and minimal fat about 2–3 hours before the race can provide the fuel you need without digestive issues.
10. Mental Preparation and Race Pacing
Mental fatigue is real, and many participants struggled with pacing, either starting out too fast or slowing down too early. This led to burnout before the end of the race.
Recommendation:
Practice pacing during training. Start slower than you think you need to, gradually increase your speed, and reserve some energy for the end. Mental preparation—visualizing the course and your strategy—can also help keep you focused.
11. Skipping Rest and Recovery
The excitement of training and race day can make it tempting to keep pushing, even on tired muscles. But skipping rest days can lead to overuse injuries, inflammation, and fatigue.
Recommendation:
Schedule regular rest and recovery days. After a marathon or a long run, give your body time to heal and recover with low-impact activities, stretching, or simply resting to prevent injury.
Final Wrap-Up
Whether you’re a seasoned marathoner or a first-timer, each race is a learning experience. These pointers aren’t just about avoiding injury—they’re about making sure your experience is positive and that you’re able to keep doing what you love. Here’s to smart training, staying mindful, and most importantly, enjoying the journey as much as the finish line. See you in the next marathon!
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