Race day
What to wear for a marathon: the race day guide
Months of training, dozens of long runs, a plan for every aid station. And then, the night before the race, you stand in front of the wardrobe with no idea what to wear. Here is the guide so that does not happen to you.
The golden rule: nothing new on race day
Everything you wear in the marathon should have been tested on at least one long run. Shirt, shorts, socks, shoes, even the race belt. Kilometre 30 has an excellent memory for every seam you ignored.
The shirt: tech fabric beats cotton
Cotton soaks up sweat, gets heavy and rubs once it is wet. For race day you want a technical shirt made of light, breathable fabric that moves sweat away and dries quickly. Look for flat seams and a fit that neither flaps nor squeezes. In sunshine, a fabric with UV protection helps.
Tip: if you want to race in the shirt of your city, order it in time and wear it on a training run first instead of unpacking it on race morning.
Chafing: the underestimated problem
Over 42 kilometres a little friction becomes a big story. Typical spots are armpits, nipples, inner thighs and the edge of a sports bra. An anti-chafe balm or petroleum jelly there is not a luxury, it is mandatory. Many runners also tape their nipples. Sounds odd, but it spares you the iconic finish photo with two red stripes down the shirt.
Cold start, warm race
You often wait a long time in the start area, and mornings are chilly. A few kilometres in, you warm up. The answer is a layer you can lose: an old jumper you drop shortly after the start (many races collect and donate these clothes) or a poncho or bin bag with a hole for your head. Dress for the race so you feel slightly cold while waiting. Then it will be just right from kilometre 5.
Socks and shoes
Running socks without thick seams that you know well. Shoes with a few long runs in them, but not worn out. Brand new carbon shoes straight from the box are a race day bet that rarely pays off.
Small things that make a big difference
- Pin your bib clearly on the front, a race belt saves holes in your shirt
- Cap or sunglasses in the sun, sunscreen on neck and shoulders
- Store gels or snacks where you can reach them while running
- Pack your bag for afterwards: a dry shirt, a warm jacket, comfortable shoes
And after the race?
Then you have earned something that lasts longer than the medal on the hook. A shirt with the skyline of your city and 42.195 on the back, for example from Munich, Berlin, London or New York. You ran for it, so wear it.
