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Your first marathon? Your first Paris Marathon?
A few random tips from an old regular, gathered over the miles and my 28 Paris Marathons.
Since 1996, I’ve run the Paris Marathon every year.
Each time, it’s a unique adventure, a rediscovery of my city, the course, my limits… and the deep joy of crossing the finish line.
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Feeling stressed?
That’s normal…
You’ve been preparing for weeks, the anticipation is high, and stress is to be expected.
You might have trouble sleeping the night before – it’s happened to me often, once to the point of literally soaking my sheets in sweat while dreaming of the race!
It’s all okay: until the start, you’ll have the “jitters,” with shaky legs, feeling even sick sometimes…
But your prepared body will know how to mobilize…
Trust it!
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The Start on the Champs-Élysées
The wait combines apprehension and excitement. You’re “hungry”—to run! Run!
Go, it’s started, the stress is over.
The Champs-Élysées, prestigious avenue with a slight downhill!
Electrifying, euphoric.
It’s hard to resist the temptation of speed created by the collective energy of all the runners!
At that moment, you feel like the king or queen of the world, invincible…
But be careful! Resist the temptation of speed to avoid a final crash…
Stick to your planned pace.
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The Sensations During the Race
The 42km distance can feel mentally heavy. For example, in the Bois de Vincennes around the 15th kilometer, fatigue begins to set in…
It’s strange—why the fatigue when you’re going slower than during a half-marathon, where you’d feel fresher at the 15th km?
Here, in fact, it’s the mental anticipation of the remaining kilometers that weighs on you, not the distance already covered.
Rest assured, your body is still fresh!
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The Sensations During the Race
You’re feeling a bit sluggish: “That’s it, I’m tiring, I can’t go on.”
In fact, it’s likely that you’re on a slight incline that you haven’t noticed, slowing you down—it’s normal.
It’s not you faltering; it’s the slight uphill… You’ll feel better soon!
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The Sensations During the Race
“Wow, this avenue is really long, this straight line…”
Don’t be intimidated—it’s shorter than you think. You’re thinking like a walker; running, you’ll be much faster to reach that “distant” point you visualize.
And once you’re there, reassure yourself: “Oh, I’m already here!”
Similarly, focus on what you’ve accomplished rather than what’s left to do.
“Already 30” is better than “still 12,” or even “just 12.”
Supporters, review your cheering accordingly!
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Crowd and Loved Ones
Let the crowd carry you along, smile, thank them… It feels great.
At Bastille, for example, the atmosphere is electrifying. Keep your rhythm: don’t get carried away by the excitement.
Embrace the crowd, smile at them. It helps me…
… and with age, the encouragements change: Go JC… Come on… Come on, Mister… Go, old man… Go, the ancient one! 😁😁😁
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Crowd and Loved Ones
If your loved ones are waiting along the route, even if you’re exhausted, give them a smile, a thumbs up. Reassure them!
Otherwise, if you react to their worried faces with a dejected look, it could affect your morale and your race…
Hands stretched out for high-fives, smiles… Yes, go for it! But remember: at full speed, a simple “check” can become a shock.
👋 Don’t slap, gently tap—especially with kids!
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Photos and Videos
Even in the effort, smile at the photographers! You’ll be glad later to have a positive image of those moments.
Under each arch (often every 5 km), cameras are filming you: raise your arms, don’t look at your watch even if you’re passing a kilometer marker.
And above all, place your bib in front. Despite its name, a bib on your back (I still see it) won’t get you a recognizable photo.
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Random Tips
Long tunnel at the 27th km: no need to scream like some do. Save your energy.
If it’s sunny = 2 hours (for the best!) to 6 hours in the sun! A little sunscreen can prevent, in addition to sore muscles, having fiery cheeks the next day (trust me on that!).
It’s hot, and that water jet spraying the road looks tempting—beware, soaking your shoes might cause discomfort later… Also, some people pour their water cup on their head, causing a thermal shock that can be uncomfortable…
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Random Tips
Be prepared for the repetitive movements of your stride…
Personally, my hands rub the bib while running, and it often stings. So, I fold the corners (watch out for the chip!).
I often see runners slowed down by undone shoelaces. I slide the loops under the laces to avoid this.
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Random Tips
I was disappointed to walk during my first marathon. It’s not shameful: the Cyrano method recommends this strategy. One of my sub-3h marathons was completed using this technique.
To the “VG” who might fear the marathon: rest assured, the image of the weak, underperforming vegan is a cliché. I’ve run marathons under 2h50 while vegetarian, and under 3h after 50, having become vegan.
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The Finish
41st kilometer: it’s tough, but savor it. The marathon is almost (already!) over: go for it, but enjoy!
The Paris Marathon only happens once a year, mark this finish as a fantastic memory.
42nd kilometer: no false modesty, raise your arms, you are a champion!
The last 195 meters on Avenue Foch, despite the 42 km in your legs, you’re flying towards the arch, whether you reached your goal or not, enjoy the moment.
Crossed the finish line, set a new record? Awesome! If not, it’s okay—there’s always next time, but rejoice, you’ve finished a marathon (again or for the first time)!
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After the Finish
And then?
No particular effort, you’re drained of all energy (once, I made the mistake of lifting my granddaughter, all confident, and that led to a fainting spell and a medical tent…).
Be careful!
Walk a little. Hydrate.
Don’t sit down too quickly, or you might struggle to get back up.
Your body will be sore, but your spirit will be on cloud nine.
Congratulations to you!
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And if you’re running Paris this Sunday: good luck, from the heart!
Hope to see you there!
