Why You Should Incorporate Smaller Races Into Your Marathon Training

I love running, but I do not love racing. I find that races suck out the joy of running for mental clarity, and replace it with long bathroom lines. And yet, I'm addicted to crossing that finish line after 26.2 miles.

This week, after running a half-marathon where I improved my race pace by about a minute per mile, I'm feeling a greater appreciation for the value of smaller races leading up to the big day. Outside of pacing, smaller races are important practice mentally and logistically, so you know exactly what to expect on race day. Smaller races provide invaluable opportunities to practice your race-day routine. From what you eat for breakfast to your warm-up routine, these events allow you to fine-tune every aspect of your preparation. By the time your goal race arrives, you'll have a tried-and-true routine that feels like second nature. Here's how to maximize the benefits of racing during your training cycle.

Mental training

Compared to your standard training runs, racing is when you appreciate just how much running is a mental sport. Smaller races help you build mental toughness and confidence in a way that a normal run simply can't deliver. You'll learn to manage pre-race jitters, pace yourself effectively, and push through discomfort. Each race is a chance to strengthen your mental game, making you more resilient when it really counts.

Nutrition and hydration strategies

Race day nutrition can make or break your performance. Use smaller races to test different fueling strategies. Experiment with various energy gels, sports drinks, or whole foods to find what works best for your body during race conditions. I've written before about what to eat before and during your long runs, which plays a critical role in how you recover-check out those tips here. And if you're interested in how my weekly gels are hitting, check out my Gu Review stories on my Instagram here.

A rehearsal of sorts

There's a reason plays have a dress rehearsal before opening night. Have you ever arrived at a race unsure about where to park, where to pick up your bib, or how to find the starting line? Participating in smaller races familiarizes you with typical race day logistics. You'll become adept at navigating crowded start areas, using portable restrooms efficiently, and managing your gear-all skills that reduce stress on the big day.

Pacing practice

One of the most crucial aspects of racing is pacing. Smaller races offer a low-stakes environment to experiment with different pacing strategies. You might discover that a slightly faster start works well for you, or that maintaining a steady pace throughout yields the best results. From the adrenaline of crowds cheering, to the pressure from hundreds or thousands of fellow runners, it's tough not to accidentally speed up. But going too fast right out of the gate will screw you over by mile 20. Here's my post on the power of what I call cruise control" running.

Gauge your progress

Training races serve as excellent benchmarks for your fitness. They provide concrete data on your current capabilities, allowing you to adjust your training or goals if necessary. Seeing improvement in these races-like shaving a minute off your per-mile pace-can be incredibly motivating and affirming of your training efforts.

What else to keep in mind

If you do incorporate races into your training, don't skimp on recovery. The post-race period is just as important as the race itself. Smaller races give you the chance to refine your recovery routine. You'll learn how your body responds to race efforts and what helps you bounce back quickly, ensuring you're prepared for optimal recovery after your goal race.

If you can find races on courses similar to your goal race, even better. You'll gain experience with similar terrain, elevation changes, and weather conditions. This familiarity can give you a significant mental edge when you toe the line for your target event.

While it's tempting to save all your energy for one big race, try to fit smaller events into your training. They offer a holistic approach to race preparation, addressing everything from mental preparation to logistical planning. By treating these races as dress rehearsals, you'll arrive at your goal race confident, prepared, and ready to perform at your best.