Preparing for a marathon? As the weather warms up, give your spring training regime a makeover with these top tips from the experts on how to train for a marathon…
1. Build your miles slowly
‘The biggest risk of injury is related to doing too much, too soon,’ explains physiotherapist Danny Brunton. ‘The best piece of advice would be to build your miles slowly. A good rule to follow is the 10 per cent rule, which advises you not to increase your weekly mileage by more than 10 per cent each week.’
‘Also, don’t only think in distance with this,’ he says. ‘Running too quickly all of the time can also put you at risk of injury. Another good rule to follow is that of the 80:20. This recommends 80 per cent of your miles are nice and steady while only 20 per cent are at that quicker pace.’
2. Prioritise hydration and electrolytes
‘When training for a marathon, it’s important to drink plenty of fluids during the day, not just when running,’ explains PT Sarah Campus. ‘For long runs, use a hydration vest/belt, or plan water stops, and replace electrolytes (sodium, potassium, magnesium) with sports drinks or salt tablets to avoid cramps and dehydration.
‘I like FourFive, RePowr and Liquid I.V., but there is no one size fits all when it comes to fuelling – so try different ones out while training to find what suits your gut and body,’ she adds. ‘Also, be sure to monitor your urine color: dark yellow means that you need more fluids; you ideally want it to be straw coloured.’
3. Choose breathable undergarments
‘Breathable underwear is a must for warmer weather training,’ says Runderwear founder Jamie Smalley. ‘It’s essential to avoid excessive moisture build-up as this can cause chafing. Under the arms or between the legs are a few of the common places that runners experience the dreaded chafe – it can be very uncomfortable and distracting! Technical fabrics and seamless designs, like those from Runderwear, will keep you comfortable so you can focus on your run.’
‘Make sure you’ve got some good anti-blister socks, too,’ he adds. ‘Blisters are often caused by excessive moisture in your socks. A pair of double-layered, anti-blister socks can help prevent painful blisters as the additional layer reduces the friction between your skin and your trainer.’
4. Have a flexible training plan
‘Structure and routine are vital for your training,’ says Brunton. ‘However, one thing I see regularly is runners getting upset if they don’t complete or carry out the session they have scheduled on that day. We all have lots of commitments and sometimes “life” just gets in the way. Try not to get too fixed on the plan and use it more as a guide.
‘As we move into spring and summer, the weather may have other ideas for your run time, too,’ he adds. ‘Choose mornings for cooler hours, or later in the day as the warmer temps pick up. And remember: one or two missed runs won’t make a big difference in the “long run”!’
Strength-training workout for runners
5. Make sure your shoes are comfortable
‘You don’t have to spend hundreds of pounds on the latest carbon-plated shoes or even worry too much about getting that gait analysis,’ Brunton tells WF. ‘Research has shown the most important thing is to pick a shoe you find comfortable.
‘A great way to help make your shoes more comfortable is by using a cushioned running insole, such as Enertor’s Running Insoles (£40, enertor.com),’ he adds. ‘Not only will they make the miles more comfortable, but because they absorb the shock of every step, they’ll also help you stay injury-free, with faster recovery.’
6. Supercharge your run
‘Many runners reach for a gel or bar, but a simple cup of coffee trumps all as the ultimate pre-run fuel,’ explains Exhale Healthy Coffee founder Alex Higham. ‘Enhancing energy production, endurance and recovery, coffee’s power to stimulate the central nervous system, increase endorphin release and reduce the perception of effort allows you to push harder for longer, and can improve your performance by as much as 11-12 per cent.’
‘It also contains more than 1,000 health-boosting compounds, including powerful polyphenols,’ he adds. ‘These are antioxidants that improve circulation, reduce inflammation, and support endurance performance.’
7. Don’t forget about recovery
‘Recovery is essential and just as important as running,’ says Brunton. ‘Rest days and recovery are where those adaptations to all your hard work take place.’ ‘Supplements, massage devices and ice baths all boost recovery,’ he adds. ‘However, it’s been proven that sleep, eating well and keeping hydrated benefit you the most, particularly in the warmer months.’
The final countdown for how to train for a marathon
If you’re only a few weeks away from an upcoming marathon, prepare your mind and body with these last-minute tips from Sarah Campus:
1. Taper properly: Two-to-three weeks before your race, look to reduce mileage by 30-50 per cent to allow full muscle recovery. You can maintain some intensity (e.g. race-pace runs) but look to shorten your workouts to save your body for the big day. It’s also very important to prioritise sleep, hydration and nutrition for optimal recovery, so your body and mind is ready and not tired or overworked.
2. Do a dress rehearsal: Look to do a short run (6-10 miles) wearing the exact gear you plan to race in, ensuring it’s comfy, supportive and doesn’t chafe. And break in your race shoes if they’re new (but not too new!). This is also a good time to test your race-day nutrition strategy (gels, hydration, etc.).
3. Fill your tank: Focus on nutrition and hydration, in particular carb-loading, in the last two-to-three days before race day. Don’t overdo it and be sure to stick to familiar foods that you are used to. Stay well-hydrated but avoid excessive water intake before the race, and electrolytes are key – especially if it’s going to be a warm day.
4. Avoid overtraining: Don’t cram extra miles in at the last minute. It won’t help and may actually cause fatigue. Doing some gentle stretching and mobility is good, but avoid any new and aggressive routines. Perhaps think about foam rolling and some light massage to aid muscle relaxation.
5. Plan your race strategy: Start at a relaxed pace – don’t go out too fast – then break the race into manageable sections (e.g. first 10 miles easy, then pick up the pace). Don’t try anything new: your pace and strategy should already be planned. Visualise yourself finishing strong to build mental confidence.
6. Prepare mentally: Prioritise rest and mental preparation by getting extra sleep in the days leading up to the race. Stay off your feet the day before the marathon to ensure they are rested. Think about managing your pre-race nerves – which are completely normal – with deep breathing or meditation.
Race day checklist for how to train for a marathon:
- Stick to your plan. Don’t try any new foods, shoes or pacing strategies.
- Arrive early, do a light warm-up (e.g. easy jog, dynamic stretches) and go to the toilet.
- Fuel consistently (with gels or sports drinks).
- Enjoy the experience, let the crowds energise you, pace smartly and push in the final miles.
- Remember the hard work is done – this is your victory lap!
