100 Things That Could Go Wrong On Marathon Day
And exactly what to do about every single one of them.
Let’s be honest with each other.
Marathons don’t always go to plan. In fact, they almost never do completely. Something will happen on race day that you didn’t expect — the weather turns, your stomach revolts, your legs stop cooperating somewhere after mile 18, or you simply lose your mind for a few dark miles in the middle.
That’s completely normal. That’s marathon running.
The runners who have the best races aren’t the ones who had perfect days. They’re the ones who knew what to do when things went sideways. They’d thought through the problems in advance, so when those problems showed up — and they will — they had an answer already loaded.
This is your contingency plan. 100 of the most common problems runners face on marathon day, and a clear, direct solution for every single one.
Before the Race
You forget to pick up your race bib
What to do
Set an alarm the day before to collect your bib. Lay everything out on the floor the night before — bib, pins, shoes, belt — so nothing gets left behind.
You can’t find your confirmation email at registration
What to do
Screenshot your confirmation and save it to your phone’s camera roll. Don’t rely on spotty race-day WiFi.
You arrive at the start line with no time to spare
What to do
Add an extra 45 minutes onto whatever time you think you need. Factor in parking, queues, bag drop, and toilet stops.
Your GPS watch dies before the start
What to do
Charge it the night before and keep it on the charger until 30 minutes before you leave. Bring a backup analogue watch or download a pace chart to your phone.
Your phone dies mid-race
What to do
Start with 100% battery, turn on battery saver mode, and close all background apps. A small clip-on battery pack is a great backup.
You can’t find the bag drop
What to do
Study the race map the week before. Screenshot or print it. Arrive early enough to explore before the stress kicks in.
You get stuck in a massive bag drop queue
What to do
Arrive at least 90 minutes before your wave. Use a cheap disposable bag so you don’t care about damage.
You lose your bag drop token
What to do
Pin it to the inside of your shorts. Write your name and number on the bag itself as a backup.
You can’t find your start corral
What to do
Study the start layout in advance. Ask a marshal — they’re there to help. Give yourself a 20-minute buffer before your wave.
There are enormous toilet queues
What to do
Wake up 2–3 hours before race start so your body can do its thing at home. At the race, use portable loos at quieter spots further from the start.
You need the toilet right before your wave starts
What to do
If the queue is too long, know where the first porta-loo on the course is. It’s better to lose 3 minutes than to spend 26.2 miles uncomfortable.
You forget your headphones
What to do
Pack them in your race kit bag the night before. Some races ban headphones anyway — know the rules and have a mental playlist ready.
You can’t connect to Bluetooth before the start
What to do
Pair your devices at home the night before. Switch airplane mode off and back on to reset connections quickly.
Your playlist randomly shuffles to the wrong vibe
What to do
Create a specific race playlist in order, name it “MARATHON DAY”, and lock your phone screen so it doesn’t change.
You forget your energy gels
What to do
Pack your nutrition the night before as part of your kit-lay-out ritual. Most big races also have gels on course — check the race guide.
You eat a bad pre-race breakfast
What to do
Stick to what worked in training. Race day is not the day to try a new café or an exciting new food. Plain, familiar, and tested only.
You’re too nervous to eat anything
What to do
Liquid calories are your friend — a banana smoothie, oat milk, or a sports drink can replace solids if your stomach is in knots.
You get terrible pre-race sleep
What to do
One bad night won’t ruin your race. The sleep two nights before matters most. Focus on that one instead.
You wake up with a stiff back or tight muscles
What to do
10 minutes of gentle mobilisation — cat-cow, hip circles, light leg swings. Don’t stretch cold, just move slowly.
You realise you haven’t tapered properly
What to do
What’s done is done. Trust your training bank. A few extra miles in the final week won’t make a significant difference now.
Kit & Gear
Your running shoes feel different on race day
What to do
Never wear new shoes on race day. Race in the shoes you trained in. Save the shiny new pair for after.
Your laces come undone mid-race
What to do
Double-knot before you start. Tuck the loops into the sides. Lock laces or elastic laces are even better.
Your shorts or leggings cause chafing
What to do
Apply Body Glide or Vaseline to every high-friction area before the start — inner thighs, underarms, nipples, feet. Carry a small sachet for reapplication.
Your sports bra digs in
What to do
Apply Vaseline under the band and straps. Wear the same bra you’ve trained in for months.
You get a blood blister from your socks
What to do
Wear technical, seamless running socks. Double-layer socks like Wrightsocks can be a game-changer. Never race in cotton socks.
Your race vest or belt bounces annoyingly
What to do
Adjust it before the start. Tighten straps. Fill bottles symmetrically. If it’s been fine in training, it’ll settle.
Your sunglasses steam up or fall off
What to do
Anti-fog wipes are cheap and brilliant. Make sure your sunglasses have a good rubber nose grip.
You’re wearing the wrong kit for the weather
What to do
Check the forecast three days out. Have a warm layer to ditch at the start. Wear a bin bag for warmth at the start line if needed — it’s a classic for a reason.
Your race number tears or gets wet and falls off
What to do
Use all four pins. If it’s going to rain, secure with extra pins at the bottom or use a race belt.
Your GPS watch is tracking wrong distances
What to do
Don’t panic over splits. The course is measured correctly. Weaving around other runners adds distance — stay as close to the tangents as you can.
Weather
It’s much hotter than expected
What to do
Slow down immediately — don’t try to run the plan you trained for in cooler conditions. Use every water station, pour water on your head and wrists.
It’s much colder than expected
What to do
A bin bag over your kit adds surprising warmth. Old gloves and a hat you can ditch once you warm up are essential.
It rains heavily
What to do
Vaseline in your shoes helps. Accept you’ll get wet. Adjust your expectations — rain adds time. Cap the peak of your hat to keep rain out of your eyes.
There’s heavy wind on the course
What to do
Tuck in behind other runners on exposed sections. Don’t fight it — just relax your shoulders and shorten your stride.
The sun is blindingly bright
What to do
Sunglasses, a cap with a brim, and high-SPF sweat-proof sunscreen on exposed skin. Apply sunscreen before you dress.
The road surface is slippery from rain
What to do
Shorten your stride and lower your foot closer to the ground. Avoid road markings and painted lines — they become ice rinks when wet.
You get sunburn during the race
What to do
Prevention is everything — apply SPF 50+ to your face, neck, shoulders, and arms. Reapply at the halfway point if possible.
You overheat and feel dizzy
What to do
Slow to a walk immediately. Pour cold water over your head. Seek a medic if dizziness persists. This is not the time to push through.
The Course
You go out way too fast
What to do
The first mile should feel embarrassingly easy. If you feel great at mile 5, you’re probably still going too fast. Bank that energy for later.
You hit the wall at mile 20
What to do
This is normal. Shorten your stride, slow down, focus on getting to the next mile marker only. Keep taking on fuel and fluids.
You get overtaken by hundreds of people early on
What to do
Let them go. Smile. You will pass a lot of them after mile 18. Run your own race, not theirs.
You get completely blocked in a bottleneck
What to do
Ease off, find a gap, don’t weave wildly. Starting in the right corral next time will help enormously.
You accidentally miss a water station
What to do
Don’t panic — there’s another one ahead. If you’re really struggling, ask a spectator or marshal. People are kind on marathon day.
You drop your gel or drink at a water station
What to do
Keep moving — don’t stop and create a hazard. Grab the next available gel or drink at the station.
The course has more hills than you expected
What to do
Walk the uphills if needed — you’ll save energy for the rest. Lean slightly forward, shorten your stride, and pump your arms.
You can’t read the mile markers
What to do
Your GPS watch, your phone app, or simply counting time will keep you oriented. Ask another runner if completely lost.
You get lost or take a wrong turn
What to do
Follow the other runners, the course markings, or ask a marshal immediately. Don’t sprint to make up time — settle back into rhythm.
The road camber hurts your hips or knees
What to do
Move to the crown of the road where it’s flatter if it’s safe. Alternate sides of the road slightly.
The course is more crowded than expected
What to do
Relax into it. Weaving burns energy. Settle behind a group running your pace and save yourself for later.
There are cobblestones or uneven surfaces
What to do
Shorten your stride and look a few metres ahead. Slow slightly on tricky surfaces — a fall costs far more time than a cautious 30 seconds.
Your Body
You get a stitch
What to do
Exhale forcefully when your left foot strikes. Press two fingers firmly into the stitch. Slow down slightly until it passes.
You get terrible stomach cramps
What to do
Slow to a walk. Avoid taking in more gels — sip water only. If it passes, reintroduce nutrition slowly.
You need to use the toilet urgently mid-race
What to do
Use a porta-loo. Seriously. Losing 3–5 minutes is far better than the alternative. It happens to elites too.
Your legs cramp up
What to do
Slow down, stretch gently as you walk. Take on electrolytes at the next station. Magnesium sprays can help quickly.
You get a sudden sharp pain in your knee
What to do
Walk immediately — do not try to run through sharp joint pain. If it eases after walking, try a gentle jog. If it returns sharply, stop.
You feel nauseous
What to do
Ease back, sip plain water only. Salty snacks like pretzels at aid stations can help settle the stomach. Slow breathing helps.
You feel a blister forming
What to do
There’s probably nothing you can do mid-race without stopping. Adjust your laces for pressure relief and push on. Deal with it at the finish.
Your toenail is causing pain
What to do
Loosen your laces slightly over the toe box. Short of stopping, there’s limited intervention. Prevention: keep toenails short before race day.
You get shoulder or neck pain from tension
What to do
Do a body scan every mile. Drop your shoulders, unclench your fists, relax your jaw. Shake your arms out loosely.
Your breathing feels out of control
What to do
Slow down until your breathing steadies. Focus on a rhythmic exhale pattern — try breathing out for three steps, in for two.
You get a side stitch that won’t go away
What to do
Stop briefly, bend forward, and push firmly into the pain with your fingers. Slow diaphragmatic breathing for 30 seconds before resuming.
You feel your energy completely crash
What to do
Walk. Take on sugar immediately — gel, sports drink, cola at aid stations. Give it 5–10 minutes before expecting to feel better.
You start shivering despite running
What to do
This can be a sign of hypothermia. Ask a marshal for a foil blanket. Slow down and get your core temperature up.
You feel lightheaded
What to do
Stop and walk. Take on fluids and sugar. Sit down if needed. If it persists, see a medic immediately — don’t push through.
You vomit
What to do
Rest for a moment. Sip plain water. Let your stomach settle. Decide honestly whether you’re okay to continue — there’s no shame in stopping.
You feel your heart racing abnormally
What to do
Stop running. Walk. If it doesn’t settle within a few minutes, seek medical attention immediately. Never ignore this.
Mental Game
You have a complete motivational meltdown at mile 18
What to do
This is completely normal. Break the race into the next lamp post, the next marshal, the next mile sign. Tiny targets only.
You start catastrophising about your time
What to do
Let go of the time goal and focus on finishing. You can analyse the splits after. Right now, just keep moving forward.
You want to quit
What to do
Walk for 5 minutes before making any decision. Eat something. Very often the urge to quit passes completely once you’re moving again.
You start comparing yourself to other runners
What to do
Every runner at this race has a different history, training, and story. Your race is against the course, not other people.
Negative self-talk spirals out of control
What to do
Prepare a short power phrase in training and deploy it now. Something like “I am strong, I keep moving” repeated rhythmically works wonders.
You’re overwhelmed by the crowd noise
What to do
Use it as fuel. Smile at spectators — it genuinely helps. If it’s too much, put your headphones in and find your zone.
You see your family at the wrong point and it throws your rhythm
What to do
Prepare your supporters with specific locations and instructions beforehand. A quick wave and keep going.
You hit a section with no spectators and it feels lonely
What to do
This is where your training mantras earn their keep. Focus internally — breathing, form, cadence. These quiet miles are where races are won.
You start bargaining with yourself to stop
What to do
Every experienced marathoner has been there. Agree to run to the next marker. That’s all. One marker at a time.
Your mind goes completely blank and you can’t think straight
What to do
This is normal cognitive fatigue. Switch to counting footsteps in sets of 10, or match your breathing to your steps. Simple rhythms help.
Nutrition & Hydration
The course gels are a brand or flavour you’ve never tried
What to do
Carry your own tested gels. Never rely on race-provided nutrition without testing it first in long training runs.
You take a gel and feel sick immediately
What to do
Wash it down with water, not sports drink — avoid doubling up on sugars. Sip slowly and wait it out.
You forget to take your gels on schedule
What to do
Set watch alerts for every 45 minutes. Don’t wait until you feel terrible — by then it’s too late to recover quickly.
You over-hydrate and feel waterlogged
What to do
Back off water and take on electrolytes instead. Don’t drink at every single station — drink to thirst, not on auto-pilot.
You feel desperately thirsty but the water station is busy
What to do
Slow to a walk, let the crowd thin slightly, then grab your cup. Never sprint through a water station.
The sports drink on course tastes awful to you
What to do
Carry small electrolyte tablets or sachets in your belt. Drop one into plain water for your own personalised mix.
You run out of gels too early
What to do
Accept whatever nutrition is available on course. Bananas, orange slices, and cola are classics that actually work brilliantly.
You feel a sugar crash between gels
What to do
Take your next gel slightly earlier. In future training, experiment with smaller, more frequent doses rather than big single hits.
You can’t stomach anything solid after mile 20
What to do
Liquid carbs only — cola, sports drinks, or gels washed down well with water. Your stomach at that point often prefers liquid.
You cramp badly from electrolyte imbalance
What to do
Grab salt sachets, electrolyte tablets, or a sports drink at the next station. If available, pickle juice works surprisingly fast.
Logistics & People
You can’t find your supporters on the course
What to do
Agree on very specific, numbered mile marker meeting points before the race. One person with a bright, distinctive sign helps enormously.
Your supporters miss you at their agreed spot
What to do
Keep running — don’t stop and wait. They’ll cheer someone else along. Meet at the bag drop after.
You get separated from your running group at the start
What to do
Agree in advance: if separated, run your own race. Meet at the bag drop after. Don’t sacrifice your race hunting for each other.
Another runner trips you or cuts you off
What to do
Stay calm. Assess quickly for injury. If you’re okay, reset and carry on. It’s almost always accidental.
A marshal gives you wrong directions
What to do
Follow the course markings, not only verbal directions. Blue line, arrows, and cones are your most reliable guides.
You realise you’re in the wrong pace group
What to do
Ease off and let the group go ahead, or push slightly to find a better-fitting group. Don’t lock yourself into someone else’s wrong pace.
Spectators crowd the road and block your path
What to do
Slow briefly, move toward the centre of the road, and call out “runner coming through” calmly. Keep momentum.
Your headphones fall out constantly
What to do
Ear-hook style earphones stay in far better than standard earbuds. In future, test all kit properly in long runs.
You lose your race belt mid-race
What to do
Pin your gels to your shorts or vest instead. Tuck a small sachet in your bra or waistband. Always have a backup.
At the Finish
You have nothing left and still have a mile to go
What to do
This is the most common experience in marathon running. Walk if you need to. Every shuffling step gets you closer to the line.
You get emotional and can’t control it
What to do
Let it happen — it’s part of the experience. Cry, laugh, whatever you need. The finish line is an emotional release like nothing else.
You collapse or feel faint after crossing the finish line
What to do
Keep walking — stopping suddenly after 26.2 miles is hard on your body. Volunteers are trained for this. Let them help you.
You lose your finisher medal or goodie bag
What to do
Ask a finish line volunteer immediately — they usually have spares or can direct you. Keep everything in the bag they give you.
Your finish photo looks terrible
What to do
Practice your finish line face in training. Seriously. Look for the camera gantry 100m out, lift your head, and smile. You earned this.
You’ve got this.
You’ve trained for this. You’ve prepared for this. And now you’re prepared for the unexpected too.
Something will go wrong on marathon day. Now you know exactly what to do about it.
See you at the finish line.
