Running a marathon asks a great deal of the body. You need sustained energy, careful pacing, plenty of muscle endurance and smart hydration. But it asks just as much of the mind. At some point, almost every runner has to deal with nerves, discomfort, self-doubt or the creeping sense that the finish line is still very far away.
Successful marathon running is not just about fitness. It is about fuelling well, thinking clearly and responding effectively when the race starts to bite. Whether you are lining up for the Brighton Marathon this weekend or training for a future race, these are the strategies that make the biggest difference.
Brighton Local Angle
The Brighton Marathon course is one of the most atmospheric in British running — the seafront finish, the crowds along the Old Steine, the noise through Kemptown. That atmosphere is an asset if you use it correctly. Brighton’s running community is one of the most active in the south east, and race day here has a character that experienced runners say makes the second half easier than it looks on paper. Use the city to your advantage.
Fuel Properly
For runners, carbohydrates are not the enemy. They are the body’s main fuel source at marathon pace. Once the race begins, your glycogen levels steadily deplete — for many runners these reserves begin to run low after roughly two hours of continuous effort, which is one reason people hit the wall.
Proper race-day fuelling helps delay that point. Aim to consume around 60 grams of carbohydrate per hour during the race. Gels, chews or sports drinks — often available at aid stations along the Brighton Marathon route — are the most practical ways of topping up carbohydrate stores. Race day is not the moment to gamble. Whatever you plan to use should already be familiar from training.
Hydration is equally important and just as personal. Some runners lose fluid quickly while others cannot comfortably drink large amounts while running. A useful benchmark is to limit fluid losses to around 2-3% of your body weight during the race. The practical approach is to drink to thirst — taking small, regular sips rather than large volumes. This helps avoid both dehydration and the opposite risk of drinking too much, which can lead to discomfort or in rare cases hyponatraemia.
Use the Atmosphere
Brighton Marathon offers something many races do not — a genuinely electric atmosphere from the start line to the seafront finish. The crowds, noise, music and volunteers can all work in your favour psychologically, shifting attention away from the discomfort you will inevitably experience at some point.
Do not be afraid to take the day in. Smile at spectators. Acknowledge the cheers. Let yourself be lifted by the event.
That said, excitement can also be costly. A marathon punishes early overconfidence. The occasion may tempt you to run faster than planned, especially in the opening miles when adrenaline is high and the legs still feel fresh. The best marathoners are not those who ignore the noise. They are the ones who use it well while still listening to their bodies.
Remember Your Motivation
For many runners, the marathon is about much more than a finishing time. Some are running for a cause, as a way of connecting with someone, or proving something to themselves. That deeper reason matters — especially when the race becomes difficult.
Be clear about why you are doing it. If nerves surface at the start line or pain arrives in the harder miles late on, reconnecting with that reason can steady the mind and restore perspective. At those moments one of the most powerful thoughts can be a very simple one: it is a big race but the race is not bigger than me.
Be Kind to Yourself
Most runners will have a difficult patch at some point. That does not mean the race is going badly. This is just the reality of running a marathon.
Before race day, decide what you want to say to yourself when things get hard. The most effective phrases are usually not dramatic. They are believable, calming and constructive — things like: I have trained for this. Keep moving. This is tough but so am I.
Write the phrase down. Keep it with you on race day. Use it when the doubts arrive. One of the most valuable psychological skills in endurance sport is not pretending the challenge does not exist. It is responding well when it does.
Because in the end, marathon running is not just about getting to the finish. It is about how you fuel, think and cope along the way.
This article draws on research from Andy Galbraith, Associate Professor, and James Beale, Senior Lecturer in Sport Psychology, both at the University of East London, republished from The Conversation under a Creative Commons licence.
Related Reading
- Brighton Marathon Weekend Is Here — and Brighton Has Never Had More Reasons to Step Outside
- What’s On in Brighton This Weekend — Gigs, Theatre and Events 18-19 April
- Events in Brighton: Your Complete Guide to What’s On in 2026
