Seven Tips to Run a Marathon Without Stopping

Running a marathon knowing that you'll be able to finish it, requires good preparation. It's also beneficial to keep in mind certain factors. These seven tips will help you achieve your goals. 
Seven Tips to Run a Marathon Without Stopping

Last update: 18 April, 2019

So, you want to run a marathon without stopping? Running a marathon from start to finish is a dream goal for many people. Currently, sports brands promote these races in cities, but…can anyone complete the entire race?

Actually, each body is a universe of different possibilities. Nonetheless, with the right preparation and proper guidance, we can run a good race. Next, we’ll see how to reach this goal that every amateur runner has.

Suggestions for running a marathon without stopping

1. Load up on calories before you start running

A fundamental part of running is nutrition. To be able to complete events that last between three to four hours you must increase your calorie intake in the hours before the race.

In light of this, it’s essential to consume between 500 to 1000 calories a couple of hours before the race. Carbohydrate intake will cover the energy demands that running a marathon implies.

2. To run a marathon without stopping, visit the restroom before competing

It seems logical but many amateur runners make the mistake of going to the restroom a long time before the competition. The outcome: they abandon the race in order to alleviate their needs. We can all hold it back for a while, but a marathon is a long event.

It’s recommended to visit the restroom just before starting the race. This way, we’ll have more time before we need to go again. Remember that avoiding hydration is not an option. Depriving ourselves of liquid could cause severe dehydration during the race.

nutrition for running marathon

3. Control your effort and speed and run a marathon without stopping

One of the most common mistakes is starting too fast at the beginning. The energy levels at the beginning of the race are too high and therefore deceitful. Actually, the most important aspect of a marathon is to manage your energy by controlling your efforts.

That’s why at the beginning we need to pace ourselves to be able to push hard and have energy later on. This type of race is not about speed, endurance is the only factor that will get us to the finish line.

4. Constant hydration is key

Previously, we have seen that drinking water and energy drinks are necessary to run a marathon without stopping. In practice, the best competitors take advantage of almost every stop to drink water and hydrate.

Actually, the idea is not to drink great amounts of water in motion or we could suffer from colic. It’s also not about accumulating too many liquids and having to stop to urinate in the middle of the race. It’s best to stop every three miles and take drink small amounts to replenish liquids.

5. Taking iron is fundamental: run a marathon without stopping

Iron is a key component for the distribution and flow of oxygen to the body. In this way, runners must make sure they have sufficient amounts of this element in their bodies. The best way to achieve this is by watching your diet and consuming a complementary supplement.

Many people may have an iron deficiency. Vegetarian people and women after menstruation often suffer this inconvenience. Older people and even athletes are sometimes affected too.

6. Take a medical examination

Before running a marathon, it’s important to take a medical examination. A doctor will check your health and will tell you if you’re fit for completing the race. It’s hard that these specialists prevent us from executing these activities so we should not be afraid to consult with them.

However, the doctor will tell us what we need to improve. One of the things we may verify is the iron levels in our blood. It’s also important to have the condition of your heart checked.

marathon runner

7. Running a marathon, prepare yourself well

If we arrive at a marathon without the proper preparation, it will be very difficult to finish. The only way to achieve physical endurance is by constantly performing physical activity. In this case, it’s all about the race.

Ideally, you should train several days a week prior to the race. You can clock your minutes per mile and above all, keep a record of the distance you can resist. The more you train, the longer the distance you’ll be able to run.

Finally, it’s always helpful to do this kind of exercise with a relative or a friend.  It’s been proven that practicing sports with people close to us can motivate us to improve our performance. In this discipline, it’s not about speed: what’s important is endurance and the psychological factor.


All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.