26 Top Tips for Marathon Training
- Sam Evans
- Jun 6
- 2 min read
Updated: 3 days ago
As you prepare for your marathon, it's important to keep in mind the key points that will help you succeed. Here is a concise summary of 26 top tips, providing you with a quick reference to ensure you're ready for race day.
Your health: Before starting any period of training, consult you doctor if you have any concerns.
Consider your Why?: Having a strong reason for running a marathon will keep you motivated on those tough days and long miles.
Training plan: A structured plan will help train your body for the intensity and distance of a marathon, but do ensure your plan is suitable for your level.
Gradually increase your distance: Take your time and increase your miles by no more than 10% every week to avoid injuries.
Invest in good running shoes: Properly fitted running shoes are essential.
Celebrate small wins: Celebrate milestones like your first 5K or 10K to boost motivation.
Don't compare yourself to others: Everyone's journey is different, do your thing.
Warm up and cool down: Warm up with moving stretches and cool down with non-moving stretches to prevent soreness and injuries.
Proper hydration and nutrition: Drink plenty of water and keep electrolytes topped up. Upgrade your diet and increase your food intake to compensate for the calories burned, focusing on carbohydrates, protein, and healthy fats.
Strength training and cross-training: Incorporate strength training and other sports to stay injury-free and strengthen running muscles.
Don't skip long runs: Long runs are vital for building endurance.
Speed work and hill training: Including these will improve efficiency and performance on race day.
Know your marathon course: Familiarize yourself with the course details, course map and key information.
Smart Watch: Some form of fitness watch will enhance your training, as a really useful tool to record your distance and pace.
Get plenty of sleep: Sleep is crucial for recovery and adaptation.
Keep your plan flexible: Life outside of your training still happens, so be prepared to rearrange workouts or miss some without feeling like you're giving up.
Recovery and rest: Absolutely essential, as rest periods are when your body repairs and strengthens muscles.
Stay consistent: Consistency leads to progress.
Injuries: You may well suffer from an injury during your training, ensure you take the required time to recover before picking things back up again.
Document your training: So you can reflect back, a good idea is to take photos or write about your training in a journal.
Practice fuelling and clothing: Try your kit and fuelling strategy during your training. Don’t do anything new on race day.
Taper before the race: Decrease training intensity in the last few weeks to be ready and rested.
Prepare for all weather conditions: Be ready for any weather on race day.
Have a race strategy: Plan how you'll run and what to do if things don't go as planned.
Support: Know who will support you throughout your journey and also on race day.
Enjoy the Journey: It's a long road, with plenty of ups and downs, but enjoy the self discovery and the reward as you cross that finish line.
