4 Keys to a Faster Marathon

As marathon season is now in full swing for the fall and winter, with the Houston Marathon on the horizon for us Texas runners, you’re likely deep into the grind of your regular weekend long runs—the foundation of every solid training plan. Here’s the thing, though: the long run isn’t just about slogging through miles. It’s also an opportunity to test your pacing, fueling, gear, and mindset.

No doubt, putting in miles will make you stronger for the marathon. However, putting in those miles with quality and intention will make you even better. Let’s dive into four practical tips to make your long runs count with purpose.

In this short article, we will cover:

Fueling
Pacing
Gear
Mindset

Fueling: Train Your Gut

Have you ever had your stomach rebel against you mid-race? Have you ever tried to hydrate by taking in a ton of liquid at once because you didn’t plan ahead? Or have you hit the wall around mile 20 and trudged your way to the finish line? Trust me—I’ve been there.

You may already know that a fueling strategy can make or break your race, particularly in the marathon. You may also wonder, How am I supposed to take in all these liquids and carbs while running? The good news is that the gut is highly adaptable—but you must train it to take in carbohydrates at the paces and heart rates you’ll be racing at.

Nearly every long run leading into your marathon should be an experiment to test your fueling. This is an underrated concept because it requires some planning, math, and intention. You shouldn’t just use whatever is on sale; instead, you should practice with the same nutrition (gels, chews, fluids) you plan to use on race day. If you intend to use what’s provided on the course, then you should practice with those exact products.

Fueling Tips

Experiment early. Start experimenting 3–4 months before your marathon with a variety of food options to determine what works best for you. This includes what you eat the day before, the morning of, and during the run. You must practice this in training. If you plan to use on-course nutrition and find it doesn’t work for you, then you can develop an alternative plan that involves carrying your own fuel.
Carbohydrate loading. Increase your carbohydrate intake moderately 2–3 days before the race. This doesn’t mean overeating—it simply means a greater percentage of your calories come from carbohydrates. Because your training volume is lower during race week, you don’t need as many calories overall.
Carbohydrates during long runs. Build up to taking in 50–60 grams of carbohydrates per hour during your long runs. Some of the latest research shows runners performing even better at 80–90 grams or more per hour. A helpful rule of thumb is 0.7–1.0 grams of carbohydrates per kilogram of body weight per hour.
- Slower runners (4+ hours) or those prone to GI issues may aim closer to the lower end.
- Faster runners near the 3-hour mark need to train themselves to take in more fuel—even though blood flow to the gut is reduced—because glycogen is depleted more rapidly.
A typical setup might include two gels per hour (about 25 g each) combined with a sports drink. Always take gels with water, and alternate sports drink separately. For example, gels every 30 minutes (30, 60, 90 min) and sports drink at 15, 45, and 75 minutes.
Hydration and sweat rate. Know your sweat rate in similar conditions and at similar paces. Most runners can empty about 24–28 oz of fluid per hour. Aid-station cups typically hold about 5 oz, and realistically you may only get about 3 oz while running. Aim to replace roughly 50% of what you’re losing.
Fuel timing. Dial in a fueling plan where you take fuel every 15–30 minutes. In warmer conditions, smaller and more frequent sips are often better than taking in too much at once.
Practice relentlessly. This cannot be overstated. Be proactive in training exactly as you will be on race day—same fuel, same handhelds, hydration belt, or cups. You may even want to run a short loop with a table of water cups set up in your yard so you can practice grabbing cups on the move.

Pacing the Marathon: Controlled Start, Strong Finish

The long run is the most critical training session for the marathoner. However, it shouldn’t always be a straightforward, easy-paced run from start to finish. You need to practice how you plan to race.

Executing a negative split strategy in training and racing improves energy conservation through glycogen sparing, better thermoregulation, and reduced cardiovascular drift. Easing into the race prevents excessive heat buildup early, slowing the rise in core temperature. This is especially important in hot or humid conditions.

A controlled start also helps maintain efficient ground contact time and delays breakdown in stride mechanics, reducing injury risk. The result is delayed fatigue and improved efficiency in the second half of the race—leading to less breakdown and a faster finish.

Despite it being well known that negative or even pacing strategies lead to better finishing times and placements, most runners still start too fast. They burn through glycogen early, fade badly in the second half, and “hit the wall” around mile 20 as they’re forced to rely on slower energy systems. Practicing proper pacing trains both your physiology and your psychological patience.

Despite it being well known that negative or even pacing strategies lead to better finishing times and placements, most runners still start too fast. They burn through glycogen early, fade badly in the second half, and “hit the wall” around mile 20 as they’re forced to rely on slower energy systems. Practicing proper pacing trains both your physiology and your psychological patience.

At the 2025 NYC Marathon, Kenyan Benson Kipruto won in 2:08:09. He ran the first half in 1:05:19 and the second half in 1:02:50—2.5 minutes faster in the second half, a 3.8% improvement.

For most marathoners, I recommend starting 10–20 seconds slower than goal pace in the first half. You can practice this with progression long runs: start easy, move to moderate, and finish strong.

Example Marathon Pacing Strategy

0–13.1 miles: Marathon pace + 10–20 seconds
13.1–20 miles: Marathon goal pace
20–26.2 miles: Marathon pace − 10–30 seconds

Beyond the scope of this article is the use of run power metrics and accounting for course demands such as hills, wind, and heat—all of which should be factored into your pacing plan if you know the course well.

While many recreational runners struggle with negative splits due to training limitations, race-day excitement, or poor pacing control in crowds, staying calm at the start—and using wearables and mile markers—can make negative splits achievable. This strategy teaches your body to burn fat efficiently early, slows glycogen depletion, and allows you to finish with confidence instead of survival mode. Over time, you’ll develop an intuitive sense of pacing that keeps you strong when others fade—assuming your fueling is dialed in as well. If you’ve attended a major marathon expo, you know the temptation: new shoes, new nutrition, and gear promising instant performance gains. But there’s a saying among marathoners: “Nothing new on race day.”

If you’ve attended a major marathon expo, you know the temptation: new shoes, new nutrition, and gear promising instant performance gains. But there’s a saying among marathoners: “Nothing new on race day.”

In the weeks and months leading up to your marathon, all nutrition and gear should be tested either in training or in a low-key tune-up race. Your key long runs are your experimental lab for testing shoes, shorts, sports bras, and even anti-chafing products.

Fundamental Gear Checklist

Hydration & Nutrition: Have you tested everything? How will you carry it—vest, belt, handheld? Will you rely on aid stations?
Shoes: There’s no proven research showing one shoe type is universally better based on foot strike or pronation. Try multiple options and choose what feels best to you—regardless of what a foot scanner or salesperson says. In warm conditions, make sure your shoes drain well and don’t turn into a splash pad.
Clothing & Chafing Check: Make sure nothing rubs, rides up, or causes discomfort—socks, tops, bras, shorts, vests, and belts. Apply anti-chafing products proactively, and avoid overdressing, which can lead to overheating.

Testing your gear is a dry run for every possible scenario. Eliminate surprises so you can step onto the start line confident that everything works exactly as needed.

Mental Prep & Visualization

When it comes to the marathon, mental training is just as important as physical training. Your long runs are the perfect place to develop mental tools you’ll rely on when fatigue sets in and your brain wants you to slow down—or quit.

Use your long runs to practice:

Positive self-talk: Replace “I can’t” with “I’ve done this before” or “I’ve got this.”
Mantras: Short, repeatable phrases like “strong and smooth,” “one mile at a time,” or “quick turnover.”
Focus cues: Shift attention to posture, breathing, or cadence. Use landmarks—cones, turns, or mile markers—to break the run into manageable pieces.

Visualization is a core part of this approach. It allows you to experience success before it happens and prepares both mind and body. Visualization should be done in the past tense, as if the race has already occurred, and should include challenges and how you handled them successfully.

How to Visualize

Set a timer for 15 minutes.
Sit or lie down in a quiet place and focus on your breathing for one minute.
Visualize every aspect of your race—from the night before to race morning, the race itself, and how you felt afterward. Imagine describing it to someone the next day.
Picture your biggest fears coming true and see yourself responding exactly as planned.
Fill in sensory details: breathing, pacing, movement, sights, sounds, smells, cue words, and gratitude.

Final Thoughts

The marathon rewards preparation—not just long miles, but attention to detail. Each long run gives you the opportunity to refine your fueling, pacing, gear, and mindset until race day feels like a well-rehearsed performance.

So this season, don’t just run long—run smart. Practice your plan, listen to your body, and prepare your mind. When race day arrives, you’ll be ready—and the finish-line smile or tears will be the only thing you didn’t rehearse.

Sources:

https://pmc.ncbi.nlm.nih.gov/articles/PMC12307312

https://results.nyrr.org/event/M2025/result/5?_gl=1*1q4eu0z*_gcl_au*MTgxNTM1NjQ1OC4xNzY0NjAyMDI5

William Ritter, from Tyler Texas, enjoys working with athletes that are looking to improve their performance in triathlon or running. He specializes in coaching triathletes and runners of all abilities. Ritter’s coaching is extensive and focused on the individual athlete, blending the art and science of coaching. Ritter is the Head Coach at Fly Tri Racing with over 15 years of coaching experience and 30 years of competitive experience. Coach Ritter is a USA Triathlon Level II Short & Long Course Coach, USA Triathlon Level 1 Youth & Junior Coach, USA Track & Field Level III Endurance & Youth Coach and USATF Cross Country & Marathon Specialist. Including a TrainingPeaks Level 2 and Power Certified Coach, Ironman U, Tri Sutto Coaching Certified, USA Cycling Coach.