Marathon running tips

Marathon running tips to get you through your first event

Running your first marathon is intimidating. Between working out how far you need to run in training, your diet and which training plan suits you, there is a lot to think about. Add to that the nerves on race day. But don't worry: even the best marathon runners have been there. Over race after race, experienced runners develop habits that help them reach the finish line, and many of those habits are simple enough to use straight away.

These marathon running tips can help you improve your time and get round the whole course in one piece. They are based on widely shared advice from coaches and experienced club runners.

Half marathon tips

The half marathon is one of the most popular race distances for runners in the United Kingdom. It is a manageable challenge: you get the elation of finishing a long race without the wear and tear of the full distance, and you recover quickly enough to run more than one in a year.

Start preparing for a half marathon at least 12 to 13 weeks before the event. That gives you enough time to build up safely with weekly sessions and mileage goals. If you run a lot, consider having two pairs of running shoes on the go. Rotating between them gives the cushioning time to recover and lets you notice early when a pair is wearing out. Read more about choosing running shoes.

Learn more about race types

Races come in different shapes and sizes. The 10 km race is an excellent first goal and a useful benchmark. Signing up for one gives you insight into how training works while keeping you motivated and disciplined.

A full marathon is a significant event for any runner, and most beginners need at least four to six months of training. Pacing is critical: set yourself realistic targets and practise running at a steady pace before race day. Expect to feel tired in the later miles, and prepare yourself for the possibility of hitting "the wall".

An ultramarathon is any race longer than a marathon, and many are 50 km or more, often on trails. Because ultras vary so much, there is no single strategy. You need patience, restraint and to be comfortable with very long days. Training for ultras is often based on time on your feet rather than distance, and some runners spend a year preparing for one race.

Race-week and race-day tips

• Nothing new on race day. Wear shoes, clothes and fuel you have already tested on long runs.
• Sleep well in the days before. Nerves often spoil the last night, so the nights before that matter more. Put screens away in good time and read a book instead.
• Warm up gently. A few minutes of easy jogging and mobility work beats a long, tiring warm-up.
• Start slower than you think. The adrenaline at the start makes a fast pace feel easy. Hold back for the first few miles.
• Use the drinks stations. Most big races have water along the course, so many runners prefer to run without carrying a bottle. Sip regularly rather than gulping.
• Stay relaxed. Don't run with clenched fists or hunched shoulders; tension wastes energy. Keep your breathing steady and your arms loose.

Above all, enjoy the journey. You have put a lot into your marathon running preparation, so savour the experience on the big day. If you have any health concerns, check with your GP before you start training.