Marathon Training Must-Haves: 4 Essentials for Race Day Success

Signed up for a marathon? Whether you’re eyeing your very first 5K or gearing up for your 26.2-mile marathon debut, one thing is for sure: you will have to train for it. 

Running is simple at its core. You need nothing but energy to fuel your stride. But to make training smoother and a bit more comfortable, having the right gear is important. After all, it will get you through the weeks of training and, ultimately, race day itself. 

Here, we’ll share the must-haves for your marathon training journey that will keep you comfortable and injury-free. 

#1 Well-Fitted, Broken-In Running Shoes

The most essential piece of gear for marathon training? A pair of running shoes. 

Your feet will carry you for about 26.2 miles. They need the right support and cushioning to prevent injury and reduce fatigue. 

Opt for a well-fitted pair that complements your foot shape and stride. It should support your specific foot type, running style, and mileage demands. 

Before you lace up and start piling on the miles, go to a reputable running store. Look for shoes specifically designed for long-distance running, like those with ample arch support. They will be super comfy. Don’t pick a pair just because they are on sale or because you like the color—though style points are always nice.

To purchase the right pair of running shoes, Runner’s World advises going to a specialty running shop. There, a salesperson will observe your gait and recommend options tailored to your foot’s shape and running style. Once you have the right pair, make sure you break them in gradually—no one wants blisters, arch pain, or black toenails. 

#2 Comfortable Running Clothes 

Running hours at a time means you’re bound to work up a sweat. 

Gone are the days of cotton tees that get heavy and chafe when wet. Today’s running gear is all about lightweight, breathable fabrics that wick away sweat to keep you cool and dry. 

Look for shirts, shorts, or leggings made of moisture-wicking materials like polyester blends. These help prevent uncomfortable rubbing and chafing. 

Prefer something breathable and lightweight? Opt for a workout tank like Sean Abrams did for the TCS 2022 New York Marathon. The senior editor at Men’s Health ran 18 miles in a tank top. 

Workout tanks are great for marathons since they give more freedom of movement. They will keep your arms and shoulders comfortable while you clock those miles. 

Be sure to consider the material when you shop for a workout tank, urges Men’s Health. Advanced material, 3D-Lite, is a worthwhile option. According to ASRV, this material integrates groundbreaking Lycra Spandex fibers, which outperform standard elastics in strength and durability.

For cooler months, layering is key: start with a moisture-wicking base layer and add a light jacket that’s easy to take off as you warm up. Don’t forget a sweat-wicking hat or visor. They will keep the sun off your face without overheating. 

#3 Fuel to Keep You Moving

If you’ve ever felt like you hit a wall mid-run, it’s probably because your body ran out of fuel. For marathon training, you’ll need more than just a good breakfast. 

Energy gels, chews, and bars are specifically designed to be easy on the stomach and provide a quick energy boost when you need it. Experiment with different types and flavors to find what works best for you.

In a recent Good Housekeeping article, sports nutritionists suggest looking for energy products with ingredients like glucose and fructose, maltodextrin, electrolytes, and caffeine. Energy gels, chews, and bars with these ingredients will raise your energy levels and push you toward that finish line.

#4 Hydration Gear for the Long Haul

Dehydration can sneak up on long runs. That can affect your marathon performance. 

Invest in hydration gear. A handheld water bottle is simple and works well for shorter runs. But lugging a bottle can be a hassle. When you’re covering more mileage, a hydration belt or vest are great options. 

A belt holds small water bottles around your waist, which keeps your hands free and weight evenly distributed. A hydration vest with pouches for water reservoirs is even better for those extra-long training runs. It distributes weight across your torso, making it feel surprisingly light, and usually has space for snacks, too.

Don’t gulp water during a race, though. Sip as you run—Runner’s World advises that. Gulping can overload the stomach, which can cause it to stretch. That can lead to discomfort as well as nausea, says Justin Mullner, M.D., a board-certified primary care sports physician. 

Now, You Are Prepared for the Marathon

Running a marathon will be easier when you have the right gear. From the right pair of shoes to energy snacks, each essential item will keep you comfortable and help you avoid setbacks. 

Training isn’t just about racking up miles but about learning what works best for your body. Hence, refine your routine accordingly. Don’t skip on recovery, however. Be kind to your muscles, and stick to your plan—but listen to your body if it needs a break. When race day finally comes, you’ll feel confident, prepared, and race-day ready.