Tips for the Marathon
Exactly one month left until the Rotterdam Marathon 2025! Ten years ago, I ran my very first marathon in Rotterdam, and since then, we have come a whole lot of (ultra)marathons. There is so much I wish I had known back then, and that is why I am sharing my best tips here.
Golden rule: no experiments on marathon day! The most important thing is that you do not do any experiments on race day. There are always things we cannot influence, but you do have a lot of control over the preparation. Make sure you have tested everything you do during training.
Establish a fixed breakfast routine. Know what you eat and how far in advance. You don't want to start hungry, but certainly not with a stomach that is too full either. Practice and experiment with this during your long runs, so that on race day you know exactly what works for you.
Create a nutrition plan. Ensure you consume approximately 60 grams of carbohydrates per hour and practice this during your long runs. Stick to this plan during the marathon.
Drink plenty of fluids Make sure you consume approximately 500ml of fluids per hour. This can be water or a sports drink. At the marathon, they have water and AA Drink-Iso Lemon. If you plan to drink AA along the way, it is useful to have tested it beforehand.
Test your gear. A marathon is not the time to wear new gear, as you risk blisters or chafing. Make sure you have worn everything before and definitely do not wear new socks or shoes!
Make sure you are well-rested at the start. In the last week, it is better to run too few kilometers than too many. Try to get plenty of rest and sleep well.
Carbohydrates: Make sure you eat enough carbohydrates during the last few days to replenish your glycogen stores. Do not overdo it and do not engage in any crazy experiments here either.
Make a checklist . I love lists. That way, I know for sure I won't forget anything and I don't waste energy figuring out what time I want to have breakfast or what time I was supposed to leave the house.
Don't start too fast. It is tempting to get off to a fast start, but begin at your planned pace. You will need that energy later.
Break the marathon down . Break the marathon into manageable chunks. What I like to do myself is always run from aid station to aid station (5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 km). That way, it's actually just 8 x 5 kilometers + 2. I never think about the entire distance I still have to run.
Mindset
A marathon is a challenge not only physically but also mentally. There will always be moments when you struggle. It is up to you how you handle these moments. Think of all the kilometers you have covered, your goal, and the reason why you are running this race. Stay focused on your task and keep your thoughts positive. Every step you take is one closer to the finish line!
Stay flexible
Sometimes preparation doesn't go as planned and you have to adjust your goal. Don't dwell on this for too long and focus on the positive. The marathon isn't going anywhere.
Visualize your success . I wrote a visualization for the marathon here. You can do this at home in peace and quiet, but also during your long run.
Enjoy! It might just be the most beautiful day of the year. Enjoy the day itself and the journey leading up to it!
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