With the Brighton Marathon just behind us and the London Marathon fast approaching, thousands of runners are taking on the challenge of long-distance running. Whether you’re chasing a personal best, raising money for a cause close to your heart, or simply stepping out of your comfort zone, it’s important to prioritise your health and wellbeing – not only throughout your training but also on race day. In this blog, we explore what marathon training tips can help you prepare smartly and feel your best, both physically and mentally, as your big day draws closer.
What Marathon Training Involves: Tips for Success
No matter how experienced you are, nobody simply “wings” a marathon. Reaching the finish line, whether you’re chasing a personal best or soaking up every spectator high-five, takes planning, commitment, and preparation that starts well before race day.
Marathon training isn’t just about running further each week. It’s about looking after your body and mind along the way, with a balanced focus on endurance, rest, strength, nutrition and mindset. With the right approach, you will set yourself up for a day to remember and an achievement to be proud of.
Essential Marathon Training Tips: Core Runs to Include
One of the most important marathon training tips is to include a variety of run types that target different aspects of fitness and recovery. From building stamina to improving speed and supporting recovery, each run serves a specific purpose in helping you reach the start line feeling confident and well-prepared.
- Long Runs: The foundation of marathon training, long runs are designed to gradually build endurance. Run at a steady, conversational pace, and follow the 10–15% rule: increase your long run distance by no more than 10–15% each week.
- Tempo Runs: These runs involve maintaining a “comfortably hard” pace to improve your ability to sustain speed over distance.
- Interval Runs: Short bursts of high-intensity running followed by recovery periods help build speed and cardiovascular fitness.
- Recovery Runs: Easy-paced runs that promote blood flow, support muscle repair, and reduce soreness after harder sessions.
- Hill Repeats: Running uphill at a hard effort, followed by a slow recovery, improves leg strength and running economy.
- Fartlek Runs: A mix of steady running with varied bursts of speed that help develop both aerobic and anaerobic fitness.
Marathon Training Tips for Mental Strength and Focus
Marathon training isn’t just physical; mental preparation plays a crucial role in staying motivated and focused. A strong mental approach can make all the difference on race day. Here are some useful tips:
- Plan your marathon route mentally and identify points where fatigue may set in. Arrange for friends or family to be stationed at these spots for an encouraging boost when you need it most.
- Set achievable goals and celebrate progress to build confidence.
- Use techniques like journaling, meditation or positive self-talk to manage stress and stay on track.
- If you find social media or tracking apps overwhelming, take a break to protect your mindset.
How to Choose the Right Footwear for Marathon Training
Choosing the right running shoes is one of the most important steps in preparing for a marathon. The correct footwear can help prevent injury, reduce fatigue, and improve overall comfort during long-distance training. Because every runner has a unique gait and foot shape, it’s essential to select shoes that match your running style and training goals.
Look for running shoes that offer the right balance of cushioning, support, and fit. They should feel secure without being too tight and provide enough comfort to carry you through longer runs without discomfort or strain.
Strength Training Tips for Marathon Runners
Incorporating strength and conditioning into your marathon training routine is vital for preventing injuries, improving performance, and supporting long-term running efficiency. Targeted strength training helps stabilise the muscles and joints most active during running, allowing your body to absorb impact more effectively and maintain proper form over longer distances.
Focusing on key areas such as the core, glutes, and lower legs can significantly reduce the risk of common injuries like shin splints, pulled muscles, and stress fractures. Aim to include two to three strength sessions each week to enhance your overall running ability and help you feel stronger, more stable, and more confident on race day.
Marathon Nutrition and Hydration: Fuel Your Performance
Getting your nutrition and hydration right is essential for maintaining energy, supporting performance, and promoting recovery during marathon training. What you eat and drink before, during, and after your runs can have a big impact on how you feel.
- Practise fuelling during long runs so your body is used to energy gels or race-day nutrition.
- Stay hydrated consistently throughout the day and during runs. Consider adding electrolytes to your water on hotter or longer training days.
- Carb load in the days leading up to the marathon to maximise glycogen stores and help maintain energy levels during the race.
A balanced approach to carbohydrates, hydration, and protein can help you recover faster and perform at your best.
Summary
Marathon season is an exciting time for runners, but preparing for race day takes more than just clocking up the miles. These marathon training tips – from choosing the right footwear to fuelling your body properly – all play a crucial role in your performance and wellbeing. By focusing on both physical preparation and mental readiness, you will give yourself the best chance of enjoying the experience and crossing the finish line feeling proud, strong, and accomplished.
Disclaimer: The information provided in this blog is intended for general guidance and informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always consult with your GP, a physiotherapist, or a qualified healthcare professional before starting any new training programme, particularly if you have any existing health conditions or concerns.