My First Lisbon Marathon: What to Expect

Why I wanted to run the Lisbon Marathon

When you first take up running and complete your first 5k, it's natural to start thinking how far you can run. Entering a 10k feels like a huge step, and you ask yourself whether you’re capable of doing it. In training, you rarely run the full race distance. Once you’ve completed your first 10k though, running 10kms becomes part of your regular routine. Gradually, as your runs get longer, they feel less daunting, and what once seemed tough becomes the new normal.

In 2021, I signed up to do the Cardiff Half-Marathon. Lockdowns put paid to that, and I never managed to take part. It was moved to 2022 in April, but I got COVID about 2 weeks before and didn’t recover in time.

Last year, I signed up to the Lisbon Marathon 2023 and got ill again a few weeks before. This dream I had to run long distance just seemed to keep slipping through my fingers. Despite the setback last year, I persevered and got a ticket for the 2024 race. Running in the Lisbon Marathon appeals as it is alongside the coast road from Cascais to Lisboa and is relatively flat. The road undulates but never more than a gentle rise by 10-15 meters or so.

It's also on my doorstep. I live just about an hour north of Lisbon, so to have a world class race so close by seems too good an offer to give up.

Training

I began following a 16-week BUPA marathon intermediate training plan:

However, I switched about half way to follow solely on my Garmin 955 watch , which has adaptive training plans. The adaptive plan suggests workouts to get you into shape, and alters depending on how well you're sleeping or training. It uses the huge number of metrics the watch generates to put together a more suitable plan than an off-the-shelf plan could hope to do.

Both plans had a mix of running, from easy runs, and tempo running to build up stamina. Both suggested similar distances and times. For example, on Tuesdays was always a timed event on BUPA and Wednesdays a distance event. On the BUPA plan Mondays were always a rest day, whereas the Garmin could have you running every day, and would throw in a rest day when it felt you needed it.

The main aspect to the training element is that you need to fit it around your schedule. If you have a wife and kids, you need to fit to their schedules also. I find that the only sure way of getting my run in for the day was to get up and be out on the road by 6am. After a training run, I’d be fresh for the day. I wouldn't have to worry about trying to fit in a run before going to bed.

Mental Toughness

I’d read early on in one of the books that I read to get my head around running a marathon. It said that the half-marathon is 80% fitness and 20% mental toughness, but for the marathon this switches round. You must get mentally strong to do this race or think about taking it on. The long runs helped get my head together and watching the mileage build up each week. Always marginally more than the previous week, and it helps you see that you are improving and that it is going to be possible to run.

Living in Portugal, going for early runs is a benefit as your heart rate will be lower in the cooler morning temperatures. Do the same run at the end of the day forces you to go much slower to keep the heart rate within the narrow range, e.g., 118-141 Beats per minute. This is much easier over the winter or early in the morning.

The long runs on Saturdays/Sundays give you a chance to build up the endurance and help you get used to running for more than an hour. It also gives you a chance to build up the confidence of eating and how to eat while on the move. During the marathon there are regular water stations, every 5kms or so, so you won’t need to worry about carrying water with you, but you will need food.

Race Preparation

My gut doesn’t like gels and sugary snacks, so I keep off them. When I ran the Sanguinhal 25kms , I had a bag with mixed nuts and raisins, which worked well. For yesterday’s Lisbon Marathon, I did the same and took with me 200g in a zip lock bag. I run with a running vest to store my phone and food and has a few pockets, so I can carry plenty if needed. I planned on having a handful of this nut mix every 5 kms at each water station starting at 15kms.

My Running Kit.

• Shoes: Hoka Clifton 9 – the most comfortable running shoes that I have run in - Before settling on the CloudStratus I ran a head-to-head comparison — the Hoka Challenger 7 vs On CloudStratus shootout is worth a read if you're weighing up both.
• Socks: Danish Endurance – Quarter Prop Running Socks – keep my feet dry and blister free
• Shorts: New Balance 5 inch running shorts – the most comfortable running shorts I have
• Vest: Adidas singlet or vest – it gets hot, and this top helps keep me cool
• Sweat Bands: Raquex cotton bands
• Hat: GripGrab Neck Warmer, which you can use as a hat – not worn, but in a pocket
• Glasses: Running glasses from Decathlon – nothing special
• Running Vest/Backpack: Salomon Active 4 – prefer this to any kind of belt around my waist

Technology:

• Watch: Garmin 955 Forerunner
• Sensors: HR10 from Polar, and Garmin Running Pod

Food:

• 200g of mixed nuts, pistachio, almond, dates, raisins, walnuts

In the days leading up to the race, was involved with getting the race number and official race jersey at the MEO Arena. This was set up like a huge trade show with all the top brands with stands and offers and discounts on all kinds of running kit. It would have been great to have had a bit more time to browse.

The last job I had on the afternoon before was to go to pick up water and bananas to keep in the car for the trip back home after the race.

Getting to bed early was high on my list, so I could cope with an early 4:30am start. I went to bed about 7pm and slept fitfully, not ideal, but to be expected. I kept waking up to check my watch to make sure I wasn’t oversleeping.

The Marathon

I had all my kit laid out ready, so it was just a matter of getting dressed. I’d checked the battery levels of all my tech and ensured that my watch was fully charged the day before. This included my ageing iPhone 12 mini, but even though I started out with 100%, I was left with just 10% at the end of the race, whereas the Garmin 955 still had 80%. Luckily, I wasn’t relying on the phone for Strava. I also started drinking lots of water, and for breakfast I had a large bowl of overnight porridge.

Driving to the centre of Lisbon, was easy, there wasn’t much traffic around at that time, though getting into the car park involved negotiating groups of people whose night was coming to an end. But there were plenty of runners making their way to the main railway station that was giving free rides to Cascais and the start of the race. I drank water all the way to Lisbon and should have stopped at a service station before getting into the city. I was too busy listening to a playlist that I’d put together and wasn’t concentrating. When I arrived at the car park there were no toilets, and by now had a full bladder!

Toilet Facilities

A note to make for future runs is that there is not much in the way of toilet provision for the runners. There were no toilet facilities at either the main station, Cais do Sodré, nor Cascais. The only toilets that I came across were the 10 Portaloos in the main square at Cascais, and with about 40 people in each line that would mean more than an hour of waiting and missing the start.

I can pee against a wall, but for the ladies racing that isn’t really an option, but along the route women did hop into the bushes at the side of the road because there really isn’t any choice. Along the route there were about 10 lots of 2 x Portaloos and always with a queue. Thankfully I only need to pee, but both times I did was against a wall. So, if you’re reading, Lisbon Marathon Organisers , you need to have way more toilet facilities!

Tips from Other Marathon Runners

I felt much better after that and headed to the start. With an elevated heart rate I was just trying to keep a cool head. I kept thinking to all the training runs that I’d been on, and that the first 10kms would be the most important. There was a thread on Instagram by Runners World that asked those who had run a marathon what they would have liked to have known before the race. Many said that you deserved to be there, not to doubt yourself, which I liked to see. August was a month of doubts and I had a wobble missing about 10 days of training. I also read that you should run much slower in the start, to have enough energy at the end. Made a note of that one too.

The energy at the start was wonderful, you almost pick up the energy from everyone around you and it’s infectious.

The Scenery & Music

The initial run out to the Cabo Raso Lighthouse was tough, but the weather was perfect for running in. Cloudy and overcast. Nothing like the previous year that had temperatures of over 30c. There was a great crowd at the start to see off the runners at 8am when the race started. The support from the crowd is always uplifting. It gives you an edge, and for me it’s seeing your home flag and commenting so that the spectators know you’re from the same country. It makes their day and makes yours too.

There is a lot of support along the way, from Cascais, Estoril, Carcavelos, Caxias, Algés, and more as you get closer to Belém, but the biggest crowds are waiting in the Praça do Comércio at the finish line. There must be 10 deep with fans waving and taking selfies, pictures and video of family as they cross the line. The marathon shares the same finish area as the half-marathon that takes place at the same time. Support from the local Portuguese was huge, with many shouting, “Parabens (congratulations)” or “Força (go-go-go)”. Saying a simple “obrigado” (thanks), brought out the smiles and they really are willing you on, and the support helps to lift you to a higher level.

For me, the Brazilian samba band was the highlight, it was just the right thing to hear and get you in the mood. It must have been about the 30kms mark and signified just 12kms left. Hearing that band kept me going for a few kms more, until we passed more live music with a group singing, “Summer of ‘69”, and there were DJs blasting out music along the way, which was great to hear.

Digging Deep

The last 7kms of the race was when I had to dig deepest. I had enough energy, but my toes were hurting, and legs were cramping up. Walking hurt more than running, so I ran, but it felt like it was taking forever to do those last kms. Easting more of my nut mix, which was quite salty and another bottle of water in the last water station helped the cramps subside. That was my “wall”. Some people told me that the 30kms mark, or 20 miles is when you normally crash into the wall, but I didn’t experience that. I think the nutrition I had really helped, and keeping off the gels and sugary drinks also helped.

Some spectators take the effort to stand there, but don’t offer much motivation, with signs like this, “Toenails are overrated”, “Try not to shit yourself”, and at 1km a sign saying, “Just 41km left”. Why?!

Nearing the End

Very near the finish I heard my youngest shout, “Daddy”. I wasn’t sure if my family would make it or not, or that I would even see them, but to see them just 300m short of the finish line was very emotional. Part of the emotion is that doing something like a marathon takes a lot of effort, and you want your kids to see that things don’t come easy, that you have to work for the things you want. They’ve been with me the whole part of the training journey, and it was wonderful to see them there. Then, around the corner crossing the finish line and being presented with the finisher medal, one more for the collection, made everything worthwhile, all those early morning runs, all those doubts quashed.

I did it.