How to start a marathon and get the best results may surprise you. Normally, the starting line of a marathon is electric. The atmosphere buzzes with energy, nervous excitement, and the collective anticipation of thousands of runners waiting for the gun to go off. For many, it’s the most dangerous moment of the entire race—not because of the distance ahead, but because of how easy it is to make the wrong move in those first few kilometres.
The Common Traps
1. Starting Too Fast
The biggest mistake most marathoners make is letting the race vibe dictate their pace. You feel light, strong, and almost invincible. The taper has left your legs fresh, your glycogen stores are full, and adrenaline is flowing. Surrounded by others sprinting out of the blocks, it feels natural to match their stride.
2. The Taper Effect
After weeks of reduced mileage, you’re finally free to run. Your body is itching to go, and because you feel so good, it’s tempting to push harder than your race plan allows. What feels like an “easy effort” at the start can be 10–15 seconds per kilometre too fast—a margin that will cost you dearly later on.
3. Following the Pack
Human instinct is to stick with the crowd. On race day, this can lead you into a pace that isn’t yours. Whether you’re drawn to the energy of the masses or tucking in behind faster runners for comfort, the risk is the same—you’re spending energy you’ll desperately need in the final third of the race.
Why Starting Too Fast is a Marathon-Killer
At the beginning of a race, your heart rate lags behind your actual effort. You may be running at what feels like a sustainable pace, but physiologically, your cardiovascular system hasn’t caught up yet. Once it does—usually within the first few kilometres—your heart rate spikes, revealing that you’ve been running well above your target intensity.
The result? You burn through glycogen more quickly, accumulate fatigue sooner, and your muscles tighten earlier than expected. By halfway, you’re already fighting to maintain rhythm. By the final 10 kilometres, that “free speed” from the start comes back to haunt you, often costing you minutes, not seconds, off your finishing time.
In other words, what you gain in the first 5 kilometres, you lose—multiplied—in the last 10.
How to Avoid the Pitfalls
Now that you know the 3 pitfalls, here are 4 ways to avoid them
1. Know Your Numbers
Have a target pace or heart rate range in mind before the gun goes off. Stick to it religiously in the first 5–10 kilometres, no matter how good you feel. If it feels almost too easy—you’re doing it right.
2. Break the Race Into Phases
Think of the first 5 kilometres as a controlled roll-out, not the real race. The marathon doesn’t truly begin until at least 30 kilometres in. Remind yourself that holding back early is an investment in the final stretch.
3. Run Your Race, Not Theirs
Trust your training, not the runners around you. The athlete pulling away at kilometre two might be on a completely different plan—or might be setting themselves up for disaster. Your job is to execute your strategy, not theirs.
4. Practice Race Starts in Training
As a coach, I’ve seen how powerful this can be. I use specific sessions designed to simulate the excitement and difficulty of controlling pace at the start of a race. These workouts teach athletes how to settle quickly into target pace after a fast first kilometre, and how to hold discipline even when the body feels effortless. By the time race day comes, they’re ready for the challenge of the opening kilometres.
Final Word
Marathons aren’t won in the first 5 kilometres, but they can be lost there. The key to success is patience, discipline, and trust in your preparation. Start controlled, let your heart rate settle, and build into the race. By avoiding the early traps, you’ll not only finish stronger—you’ll finish faster. This is how to start a marathon!
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