What to bring to a marathon? With checklist
You've signed up. The date is set. But what do you really need to run a marathon?
Your choice has been made. Maybe you're running your very first marathon, or you already have a few to your name and want to be really well prepared at the start this time. Either way, one thing is certain: you don't just run 42.195 kilometres "like that". And certainly not with blisters, an empty stomach or socks that are too thick.
When it comes to preparation, many people mainly think about training – which makes sense. But the right gear is at least as important. Think of comfortable running shoes that already have some kilometres in them, clothing that suits the weather on the day, nutrition that gives you energy at the right moment, and small things like Vaseline or a race belt that give you just that little bit of extra comfort on the long road to the finish.
In this blog I take you step by step through everything you need to run a marathon well prepared. You'll get a handy checklist, clear explanations per product category and lots of tips that I've collected myself over the past years as a runner (and through my work in the triathlon world). Practical, reliable and focused on what really works in practice.
So: are you ready to prepare properly for your big day? Let's get started.
In this blog about everything you need to bring to your marathon:
Running shoes and socks: your foundation for 42 kilometres
If there's one thing you want to get right for a marathon, it's your running shoes and socks. Because no matter how strong you are, blisters, too little cushioning or pinching shoes can ruin your entire race. And believe me, you don't want problems to suddenly start halfway through your run.
Running shoes: comfort above all
The right running shoe is personal. It depends on your running style, pronation, weight, goals and even the type of surface you train on. Whether you're a neutral runner or need a bit of extra support, make sure you choose a running shoe that suits your body and technique.
No idea where to start? In this blog I give you 7 handy tips for choosing the right running shoes.
Above all: break your shoes in properly. Buy them at least a few weeks before the marathon and use them for several long runs. You want to be sure they stay comfortable, even after 25 or 30 kilometres. A new pair on race day? Never do it – you're guaranteed to run into problems.
Running socks? Even better: compression socks
Many runners don't give their socks a second thought. Yet a good pair of running socks makes a considerable difference. Avoid cotton (it holds moisture = blister alert) and choose technical, breathable materials that fit snugly around your foot.
If you really want to make a difference, compression socks are a smart choice. They give your calves extra support, improve blood circulation and help reduce muscle vibration and fatigue – ideal for long distances. I never run without compression socks anymore. In this blog I explain exactly what compression socks are and why they work so well.
Running clothing for every type of weather
The weather during a marathon can be your best friend… or your worst enemy. Too hot? Then there's a risk of dehydration. Too cold? You can get cramp. Rain? Watch out for chafing. But the good news is that with the right clothing you're prepared for (almost) anything.
So what you wear on marathon day depends heavily on the conditions. But one thing is certain: your clothing must be breathable, quick-drying and comfortable. And very important: test everything during your long training runs. Whatever you do, don't put on new clothing or gear on race day.
In warm weather, go for airy and light
Is sunshine forecast? Then you want running clothing that wicks sweat away quickly and doesn't stick. Choose a lightweight running shirt or singlet, breathable running shorts and a cap or visor to keep your head cool. Don't forget your sunglasses and sunscreen either – your shoulders burn faster than you think, especially on a beautiful sunny day.
In rainy or changeable weather, go for layers and protection
Is the weather not on your side? Don't let that stop you. Marathons usually go ahead in rainy weather too. But here too: with the right clothing you'll finish the race with ease. Choose a lightweight rain jacket or windbreaker – it keeps you dry and warm without overheating. Then combine it with a quick-drying shirt and good running tights or leggings.
In colder weather, go for functional and warm
Running in the cold? No problem, you'll definitely manage, as long as you're smart about it. Start with a thermal base layer, put a breathable shirt over it and possibly a windproof jacket. Long tights, gloves and a beanie complete the outfit. Bear in mind: once you're a few kilometres in, you'll warm up naturally. So dress as if it's 10 degrees warmer than it actually is.
Care and anti-chafe products: small difference, big effect
You can be as well trained as you like, with perfect shoes and the best running clothing… but if after a few kilometres you start to feel pain or irritation under your arms, between your thighs or on your heels, you know: this is going to be a long, extra challenging run.
Chafing and blisters are the silent wreckers of your marathon. Fortunately, you can largely prevent this kind of discomfort with the right precautions.
Anti-chafe products: prevention is everything
Experienced marathon runners know it: a good anti-chafe cream or stick is just as indispensable as your shoes. Before the start, apply Vaseline or a special anti-chafe product to sensitive areas such as the inside of your thighs, your armpits, nipples and heels, and if necessary also your feet and the edge of your sports bra. This prevents friction, irritation and ultimately painful sores.
Nipple guards and sports tape
For many men, irritated or even bleeding nipples are a well-known but rarely discussed problem. You can easily prevent this with nipple guards or even two small plasters.
Blister plasters & foot care
Your feet also deserve extra attention. Use blister plasters or tape on known pressure points before you set off, not when it's already too late. Do you quickly suffer from friction or damp feet? Then consider applying a thin layer of Vaseline to your toes or using a talc powder that absorbs moisture.
A marathon isn't just about the kilometres, but also about good preparation down to the last detail. Experienced runners know: the less your body is distracted by pain and irritation, the better you can focus on your pace, your breathing and the road to the finish line.
Sports nutrition and hydration
You don't run a marathon on willpower alone. Your body also needs fuel – before, during and after the race. If you're not well prepared for this, you run the risk of hitting the infamous 'wall' or suffering serious dehydration. There's no need for that, as long as you know what you're doing.
Carb loading: start in time
A good marathon actually starts two to three days before the race itself. In this phase you increase your carbohydrate intake (pasta, rice, oats, white bread) to top up your glycogen stores as much as possible. This gives you enough energy in the tank during the race, which is especially important if you're aiming for a constant effort without dips.
For many runners, a carbo loader or sports drink with extra carbohydrates is a handy addition to their diet.
What do you eat on race day?
- 3 to 4 hours before the start: an easily digestible breakfast with plenty of carbohydrates (think white bread with honey, oats with banana, pancakes). Avoid too much fibre, fat or protein.
- 1 hour before the start: possibly a bar or gel with slow-release carbohydrates.
- Last 10 minutes: a fast-acting energy gel or caffeine gel can help you start sharp.
Important: the same applies to nutrition: always test it during long training runs. Your gut doesn't like surprises, and that's not something you want to find out in the middle of your marathon.
During the marathon: gels, bars and electrolytes
During the run your body burns more than 2,500 calories, far more than you can replace. Still, you can limit the damage by regularly taking in energy from the 30 to 45-minute mark onwards, through:
- Energy gels: compact, quickly absorbed and ideal to take every 30–45 minutes.
- Sports bars: slightly harder to digest, but nice for variety.
- Electrolyte drinks or tablets: replace the salts you lose through sweat, helping to prevent cramp, dizziness and a drop in performance.
After the marathon: start recovering
Your recovery starts within 30 minutes of the finish. Give your body what it needs: enough fluids, carbohydrates and protein. A recovery shake or something simple like a banana with chocolate milk or a bar works wonders.
Accessories for extra comfort
Once you've sorted the right shoes, clothing and nutrition, you're already a long way there. But it's often the smaller accessories that make the difference between 'tough but doable' and 'unforgettably tough'. Think of carrying your sports nutrition and various small items. These are the accessories you really don't want to forget.
Hydration within reach with a hydration belt
It's always nice to have some hydration to hand yourself. Yes, there are almost always aid stations along the way, but then you have to wait until you reach that point. A hydration belt with soft flasks is ideal for carrying sports drink or water. In running, the rule is: what you carry, you shouldn't feel. So choose something light that fits snugly against your body.
Want to carry nutrition such as gels or bars, your keys or your phone? Then a race belt is a handy option. You can attach your race number to it, and these belts often have extra elastic loops where you can put gels or bars. With a race belt, you also no longer need to poke holes in your running shirt.
Keep your head cool with a running cap or visor
An underrated accessory, but extremely valuable during a long run in the sun: the running cap or visor. Especially at spring or autumn marathons, when the sun can still shine brightly, wearing a cap is no unnecessary luxury. It protects your head and face from the sun, helps prevent overheating and keeps sweat out of your eyes.
Torn between a cap and a visor? A cap offers more protection and is ideal in bright sunlight, while a visor gives extra ventilation and is great on warm days when your head needs to lose heat easily. Both are lightweight, breathable and specially designed for sport – so don't pull a thick cotton cap out of the wardrobe.
And the best part? You only notice how nice it is when you've forgotten it.
Post-race: think ahead
You might not think of it straight away, but accessories are indispensable after the finish too. Your body cools down quickly and your energy is gone. So make sure you have a bag ready with:
- Warm, comfortable clothing (jumper, joggers, dry clean socks)
- Flip-flops or comfortable shoes
- A towel
- Snacks and drinks
- A power bank for your phone
These accessories may seem small, but they largely determine your running experience. As a marathon runner you know: it's precisely the details that make sure you arrive at the start comfortable and well prepared – and make it to the finish.
Technology: sports watches and headphones
Anyone who's serious about running a marathon doesn't rely on feel alone. Technology plays an important role these days, both during your training and on race day itself. Smart technology helps you run more efficiently, pace yourself better and, above all, adjust in time.
Sports watch or heart rate monitor
In our view, a good sports watch with GPS isn't a luxury but a must-have for every marathon runner. Not only during your preparation, where it helps you keep track of paces, distances and recovery, but above all on the day itself.
With a watch or heart rate monitor you can:
- Check your heart rate zones and pace your effort
- Follow your pace and split times in real time
- View your splits to stay on schedule
- Analyse your race afterwards so you can learn from it
Headphones: focus and rhythm in your ears
For many marathon runners, music is the perfect boost to keep their rhythm and get through mental dips. But only with the right headphones.
For long distances we recommend open-ear sports headphones, such as those from Shokz. They keep you aware of your surroundings (safety first!), while you can still enjoy music or motivating podcasts. They're light, sweat- and rain-resistant and stay securely in place, even during a long effort.
You don't have to make it complicated, but know this: with a good watch and a comfortable pair of headphones, you'll always have an edge.
Practical tips for race day
A marathon is no ordinary running day. Everything counts: how you sleep, what you eat, what you wear and even where you stand in the start pen. On a day so full of nerves, you don't want to have to think about anything – just pure focus on the running itself. With these tips you'll get the most out of your race day.
Get up in time (and plan ahead)
Count back from the start time and decide what time you need to get up. Think of:
- Having breakfast at least 3 hours before the start
- Time for a last toilet visit
- Travelling to the start location
- Checking in and possibly dropping off your bag
Extra tip: the evening before your race, lay out absolutely everything, from your running outfit to your breakfast and charging cables. You don't want any stress on the day itself.
Warm-up and start pen: stay in control
Do a light warm-up to raise your heart rate gently. A few minutes of jogging and some dynamic stretches are usually enough. Waiting a long time in the start pen? Keep yourself warm with an old jumper or rain poncho that you leave behind before the start – sometimes these are collected for charity.
Extra tip: dress as if it's 10 degrees warmer than it actually is. You warm up quickly once you're running.
Don't get carried away – start in control
Especially at bigger marathons, the pace at the start is often far too high. Don't be tempted into a fast first kilometre; save your energy for later. Stick to your own plan. Your sports watch or heart rate monitor is your best friend here.
Experienced runners often go for a negative split: running the second half of the marathon just a little faster than the first. This works surprisingly well, both mentally and physically.
Don't wear anything you haven't tested
We say it often, and not without reason: no new clothing, shoes or nutrition on race day itself. Test everything, really everything, in your previous long training runs. However nice those new shorts or new gels may seem: the marathon is not the time for experiments and trying things out.
Know the course and your feeding moments
Check in advance where the aid stations are and what they offer (water, sports drink, gels?). Plan your own nutrition and drinking moments around them. If necessary, write on your hand at which kilometre you'll take which gel – that way you avoid mistakes in the chaos of the race.
Ready for the 42.195 km
Whether you're running a marathon for the first time or have crossed that magical finish line before: good preparation makes everything better. In this blog you've seen that it's not just about your training, but also about your gear, nutrition, care and smart race planning. Because the less you have to think about discomfort while running, the more room you have to enjoy the moment, the crowd, the rhythm, the adrenaline and, finally… the finish.
Use the checklist, test your gear during your training and make sure you start the day itself with calm, confidence and focus. That way you increase not only your chances of a strong performance, but also of an unforgettable experience.
And remember: we at Triathlon24 are here to help you further, with advice, quality products and our own experience as endurance athletes. Do you have questions or are you still missing something? Feel free to contact us, visit our triathlon shop in Volkel or browse our running collection for your ideal marathon gear.
Good luck, and above all, enjoy your run!
You're ready for it.
Free marathon checklist
Use this marathon checklist for every race you do, so you never forget anything again:
[Download the free marathon checklist here (PDF)]
Running clothing
[ ] Running shoes (broken in!)
[ ] Compression socks (preferred over regular socks)
[ ] Running shorts or long running tights (depending on the weather)
[ ] Running shirt or singlet
[ ] Sports bra (for women)
[ ] Thermal shirt or base layer (in cold weather)
[ ] Running jacket or rain jacket (in cold or rain)
[ ] Beanie or cap (depending on the weather)
[ ] Running gloves (in cold weather)
[ ] Arm or leg warmers if needed
[ ] Old jumper/jacket for the start pen (throwaway clothing)
Care
[ ] Anti-chafe stick or Vaseline
[ ] Nipple guards or sports tape
[ ] Blister plasters / tape
[ ] Wipes or tissues
[ ] Sunscreen (waterproof)
[ ] Talc powder (for sensitive feet)
Nutrition & hydration
[ ] Carbo loader / sports drink
[ ] Breakfast (easily digestible and tested)
[ ] Energy gels (4 to 6, depending on your plan)
[ ] Sports bars
[ ] Soft flasks for hydration / hydration belt
[ ] Electrolytes / salt tablets
[ ] Recovery bar or recovery drink for after the race
[ ] Snacks (e.g. banana, nuts, chocolate milk)
Accessories
[ ] Race belt
[ ] Sports headphones (preferably open-ear)
[ ] Sports watch
[ ] Sunglasses (if sunny)
[ ] Running cap or visor
[ ] Bag or backpack for drop-off
[ ] Power bank (for longer trips/weekend away)
For after the race
[ ] Dry clothes (T-shirt, jumper, trousers, socks)
[ ] Flip-flops or comfortable shoes
[ ] Towel
[ ] Cleansing wipes / flannel
[ ] Deodorant
[ ] Water / recovery drink
[ ] Snacks or a light meal
[ ] Optional: massage gun, foam roller or magnesium
Your own additions
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