How to Train for a Marathon

To train for a marathon is to go on a journey of dedication, preparation, and perseverance. Completing 26.2 miles requires not just physical fitness but also mental resilience. Here’s a step-by-step guide to help you prepare.

Build a Training Plan

Begin by establishing a structured training plan, typically lasting 16–20 weeks. Gradually increase your mileage each week, with one long run scheduled to build endurance. Incorporate rest days and lighter weeks for recovery to avoid overtraining.

If you struggle to stay motivated to keep with your training plan, see if you can find a local running club – or join an online community where you can build friendships and support each other. If you’re on TikTok there is a big community there!

Start Slowly

If you’re new to running, avoid overdoing it early on. Start with short runs and gradually increase both distance and pace. This minimises the risk of injury and allows your body to adapt.

Include Variety

Training isn’t just about running. Incorporate cross-training activities like swimming, cycling, or yoga to improve overall fitness. Interval training and hill runs can boost speed and endurance.

Focus on Nutrition

Fuel your body with a balanced diet rich in carbohydrates, proteins, and healthy fats. Stay hydrated and practise eating during training runs to find the right snacks and gels that suit your digestion for race day.

Rest and Recovery

Rest days are as important as training days. Sleep well, stretch regularly, and consider massages or foam rolling to aid muscle recovery. You don’t have to do the cold plunges many swear by if you don’t want to!

Practise Race Day

Simulate race conditions during your long runs. Wear the gear you plan to use on race day and practise pacing strategies to build confidence.

Mental Preparation

A marathon is as much a mental challenge as it is physical. Visualise yourself crossing the finish line and develop strategies to stay motivated during tough moments.