London Marathon Tips: What You Need to Know Before Race Day

Each year, over 50,000 people take to the streets of London for the London Marathon, and somehow, twice, I’ve been one of them.

The 26.2-mile route takes you past some of London’s most iconic landmarks (and a few less glamorous bits) before finishing on The Mall, just down the road from Buckingham Palace.

It’s one of the world’s greatest mass participation sporting events, with everyone from elite professionals to fun runners raising money for charity, which all adds to the atmosphere on the day.

Ever since I watched it on TV as a kid it was my dream to take part and I still can’t quite believe I’ve managed to cross the finish line twice (2012 and 2016).

I’m not going to give you expert running advice. There are plenty of sites out there offering far better tips than I could. I’m still amazed I managed it once, let alone get round again. Instead, I’m here to share what it’s actually like and a few lighthearted lessons I learnt along the way.

London Marathon tips: the things no one tells you

Race Preparation

Get your kit ready the night before

You won’t sleep until about an hour or so before it’s time to get up. So, the last thing you want to be doing at 5am is running around trying to find your running top or trainers while still half asleep.

Don’t wear anything new on race day

If you haven’t worn it on a long run before, don’t wear it on race day. Blisters and chafing are not what you need at mile 18.

Triple check your route to the start

Double check which start you’ve been allocated and how you’re actually getting there.

Both times I ran the London Marathon, there were engineering works on the trains. The first time, I got the DLR to Greenwich thinking that’s where I needed to be.

It wasn’t.

My start was on Blackheath, which is quite a walk from Greenwich, so I’d already walked a fair distance before I’d even started. The journey to the start line ended up feeling like a marathon in itself.

Put your name on your running vest

One thing most people mention after running the London Marathon is the incredible crowd support. They really do get you around the course.

Hearing people shout your name and cheer you on will carry you through the first 15 to 20 miles. After that, it might start to annoy you.

Also, don’t be surprised if your arm aches after about 10 miles from waving to thank people.

Choose your race fuel wisely

Fuelling your body properly is more important than you probably realise, especially later on in the race.

I didn’t really get on with gels, so I used jelly babies. Fourteen years later, I still can barely look at a bag without wanting to throw up. Needless to say, I chose a different fuel second time round.

The start…

Don’t ignore the recommended station closest to your start line

As I mentioned earlier, check your start line and use the recommended station.

I didn’t do this the first time and ended up with about a mile walk before I’d even started. Second time, I made sure to use the nearest station, even though it was more awkward to get to.

Runners lining up at the London Marathon start line

Go to the toilet. Then go again. Then again.

The queues for the portaloos will be unlike anything you’ve seen before. Go, then get straight back in the queue and go again. Repeat until the start time.

Avoid the female urinals. I mean, WTF?

And the state of the portaloos… well, just avoid if you can. Trust me.

However, by mile 21, none of this will matter anyway.

Acknowledge the volunteers

The London Marathon staff and volunteers are amazing. They do an incredible job on the day.

They’ll be cheering you on before you’ve even started, which was such a nice surprise the first time and still just as good the second.

Give them a wave or a high five as you make your way to the start line.

Try not to set off too fast

It’s all too easy to set off like Mo Farah. Remember, he can keep up that pace. You probably won’t even make it a mile.

It’s easy to get swept up with everyone else. I ran my fastest ever 5k (at the time) in my first marathon, and then had to slow right down after that, otherwise I’d have paid for it later.

The 26.2 miles…

Start slowly (I cannot stress this enough)

The first few miles you’ll feel on top of the world. Enjoy it while it lasts. By mile 23, you’ll be questioning why you signed up.

Break the race down mentally

Don’t think of it as 26.2 miles. Break it down into smaller chunks. It feels much more manageable that way.

I trained up to 20 miles, so I had six “unknown” miles. Cutty Sark is around six miles in, so once I got there I thought, right, I’ve done the unknown bit. I know I can do 20 miles.

Reverse psychology at its finest.

Drink little and often

Don’t wait until you’re desperate for a drink. Take small sips at the water stations as you go. There are plenty of them along the route.

Watch out for the bottles thrown on the floor, it’s easy to trip or slip on them

Try to take in the sights

There’s nothing quite like running in London.

You’ll pass so many iconic landmarks along the route, although in reality, you probably won’t notice most of them.

Enjoy running over Tower Bridge

Running over Tower Bridge is one of the highlights of the marathon. The noise from the crowds is incredible, it’s one of those moments you won’t forget.

As you come off the bridge, try not to look left or across to the other side of the road. You’ll see runners heading towards the finish line, already around mile 22 or 23, while you’re only about halfway. You’re turning right and heading off towards Canary Wharf.

Trust me, it’s gutting. Although, character building.

High five the kids lining the route

They love it.

Just be careful who you high five. If it’s a St John’s Ambulance volunteer, you might end up with a hand covered in Vaseline.

I learnt that the hard way.

That said…vaseline is your best friend

Put it everywhere you think you might need it… and probably a few places you haven’t thought of.

Watch out for the incline near Canary Wharf

London is a flat course, and on a normal day you wouldn’t even notice the incline.

On marathon day though, the incline as you come out of Canary Wharf feels like a mountain. It definitely caught me by surprise first time round.

Keep your chin up even a rhino or hot dog passes you

At some point, you will be overtaken by someone in fancy dress. Try not to get too downhearted.

I can confirm there is nothing more soul-destroying than being overtaken by a pink lady apple.

Follow the blue line

You may not be an elite athlete, but you can run like one. The dashed blue line indicates the shortest route and exact marathon distance. It’s what the elite runners follow.

The first time I did London, I ran almost 27 miles, weaving past other runners and taking the outside lanes. Second time? I took the corners like Lewis Hamilton at Silverstone.

Soak up the atmosphere when you can

There aren’t many chances you’ll get to run through closed London streets with crowds cheering you on. Even if it’s just for a few seconds, take it in.

Take in every moment of final the turn

There is no better feeling than turning onto The Mall and seeing the finish line.

It’s one of those moments that stays with you. I remember thinking, “I can’t believe I’m actually going to finish the London Marathon.”

Followed quite quickly by, “I still have to run how far?”

I thought the finish line was right as you turned onto The Mall, but it’s actually a bit further down.

Post-race tips

Wear your medal with pride

It’s totally acceptable to wear your medal for at least a week.

Ignore anyone who says otherwise.

Walk down stairs backwards

Trust me on this one, it’s much easier than going forwards after a marathon.

Want to run the London Marathon too?

Running the London Marathon is still one of the best things I have ever done.

I’ll never forget crossing the start line, the roar of the crowds lining the route, and the indescribable feeling of running around the last bend and seeing the finish line come into view.

It was such an amazing day that I went back and did it again four years later, despite being injured and my legs being strapped up to within an inch of their lives.

That didn’t put me off either. I was due to run it again in 2020, but a pandemic and a cancer diagnosis had other plans.

Yes, it’s a big commitment, but it’s worth every second. I’d run it every year if I could skip the training. It’s an experience I think everyone should have the chance to do.

Keep an eye on the official London Marathon site for details of when the ballot opens each year.

The last word

The London Marathon is one of the biggest running events in the world.

Whether you run it or cheer from the sidelines, it’s something really special to be part of.

And if you do run it?

Enjoy every second, even the painful ones.

London