Whether you’re crossing the line for the very first time or going for a PB, follow these tips to optimise your marathon time.
Running a marathon may seem like a nearly impossible task, but it’s entirely doable for most runners with the proper training.
When it comes to cutting down your marathon time, it’s actually easier to knock off minutes than most races – thanks to the long distance!
In this post, find out how long it takes to run a marathon for the average runner, see what factors can affect your marathon time, and see six tips that will help you improve your marathon time.
How long does it take to run a marathon?
The first thing to remember is that however long it takes you to run a marathon, you’ve still run a marathon!
Many people can run a marathon in anywhere from four to five hours with proper training. Some aim to run a marathon in under four hours, some expect seven or more. Plan your training around your ability and goals.
What’s a good marathon time?
Ultimately, there’s no such thing as a good marathon time – only different times depending on your goals.
Elite runners run just above a 2 hour marathon - with Kelvin Kiptum holding the current world record on eligible courses with his 2:00:35 time at the 2023 Chicago Marathon.
But for most of us, aiming for a time under four and a half hours is challenging enough.
More experienced runners often look for a marathon time around the four hour mark. A common goal time to aim for is under four hours for men and under four and a half hours for women.
5 factors that affect your marathon time
No two marathons are the same. But equally, it’s all about marathon preparation.
The following factors will directly impact your marathon time:
- Training: the more time you dedicate to training, the better your marathon performance will be.
- Nutrition and hydration: focus on proper nutrition and hydration leading up to your race (and during) for optimum performance.
- Weather: you can’t control it, but you do need to be aware of it. If it’s hot or humid, expect to run slower than expected.
- Course conditions: is the course flat, hilly, will there be a headwind? Research the course and race day conditions to best prepare.
- Pace: a marathon is a race, but you don’t need to sprint off from the beginning. Pace yourself properly to finish the race around your predicted time.
6 tips to improve your marathon time
Whether it’s your first marathon and you’re looking to beat your friends, or you’re just looking to run a little quicker than last year, there’s various things you can do to increase your marathon pace:
- Include interval training in your running program
- Practice your race pace
- Nail down your nutrition and hydration
- Include strength training in your program
- Respect your rest days
- Follow a training plan
Include interval training in your running program
Interval training is when you mix fast and hard efforts with slow jog recoveries.
Running short intense efforts will increase your lactate threshold, teaching your body to run faster with less effort.
Practice your race pace
Your marathon race pace is likely to be slower than some of your training. Besides, you’ve got 26.2 miles to cover - it’s a little further than your standard sixty-minute loop around your local area.
Practice running your race pace to get a feel for the sustained effort.
A great way to do this is by running your easy days at your target marathon race pace.
Nail down your nutrition and hydration
26.2 miles is a long way, but don’t let that put you off!
It just means you get to eat more snacks on the way, right?!
Practice your marathon nutrition and hydration strategy during your weekly long runs and see what works best for you - this could be gels, sports drinks, or water bottles containing sugars and electrolytes.
Include strength training in your program
Training in the gym is intimidating for many runners. But as little as one or two gym sessions a week will help reduce your risk of injury and will make you a faster runner.
Include exercises such as squats, walking lunges, core exercises, and wall sits to become a better runner.
Find strength exercises for runners and strength training plans.
Respect your rest days
If you’re preparing for your first marathon, it can be tempting to run excessively to squeeze in more training.
While we’re glad you’re feeling motivated and excited, you need to respect your rest days.
Include at least one, but maybe two or more rest days a week - this is when your body recovers, ultimately making you a better runner.
Follow a training plan
Finally, follow a training plan.
While unstructured training may work for a while, if you’re not following a training plan with structured workouts (interval training, long runs, easy runs, and tempo efforts), then it’s easy to lose motivation.
You might also fall out of routine, not running as quickly as you’d like come marathon day.
If you’re more experienced, you can create your own training plan. But we’d recommend following one prescribed by a coach or found online. We recommend trying out our partner Runna's personalised training plans for any distance fro 5k to marathons and even ultras. Use the code LETSDOTHIS to get a 2 week free trial when signing up.
To summarise
Achieving your best marathon time all comes down to training and preparation.
If you stick to a routine and follow the advice listed in this article, then you can absolutely achieve your fastest marathon time yet.
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Brooks Trainer 101
With the help of Brooks, we debunk the wonderful world of jargon and help you make informed decisions about your running footwear...
When it comes to running, the right pair of shoes can make all the difference. But with so much technical jargon thrown around, choosing the perfect pair can feel overwhelming. Terms like "pronation," "drop," and "stack height" can leave even seasoned runners scratching their heads. With the help of Brooks, we debunk the wonderful world of jargon and help you make informed decisions about your running footwear. Whether you're a seasoned marathoner or you keep it casual, understanding these key concepts will help you to find the perfect fit for your needs. Let's simplify the world of running shoes and get you on the path to better, more comfortable runs.
Overpronation
In episode one we learn about overpronation. Understanding overpronation is important to finding the right shoe that supports your natural gait and prevents injury. We'll break down exactly what overpronation is and show you how Brooks designs their running shoes to accommodate this style of running. Whether you're a seasoned runner or just starting out, knowing your natural gait will help you make smarter footwear choices and enhance your running experience.
Cushioning
Next up, we dive into the world of cushioning. Discover how different cushioning technology is designed to provide the perfect balance of comfort and support, enhancing your running experience. From the soft, responsive feel to the way it protects your joints with every stride, learn how the right cushioning can make all the difference in your run.
Trail shoes
Join us as we delve into the rugged and resilient world of trail shoes. Designed to handle the toughest terrains, trail shoes provide exceptional grip, stability, and protection. Whether you're navigating rocky paths or muddy trails, learn which trail shoes you need to ensure you stay secure and comfortable.
Speed shoes
In this video, we explore the world of speed shoes. Discover how these lightweight, performance-driven shoes are engineered to help you achieve your fastest times. With cutting-edge technology and sleek designs, speed shoes offer the perfect blend of responsiveness and agility. Tune in to see how these shoes can give you that extra edge on race day.
Trainer jargon
Get ready for a fun and informative session with our trainer jargon translated video! We put Brooks expert James on the spot to break down the weird and wonderful world of running shoe jargon. This rapid-fire Q&A is packed with valuable information to help you pick the next pair of shoes to elevate your runs!
Find your perfect shoe
Hopefully you’re now equipped the navigate the world of running trainers with confidence. So what are you waiting for? Brook’s shoe finder will get you to the pair that’s right for you in just minutes
Beat the Heat: Essential Tips for Running in Warm Weather
As the warm summer weather persists, so does the challenge of running in warm temperatures. Whether you’re training for a race or just trying to stay fit, summer running requires extra preparation. Here’s a guide to help you stay cool, safe, and energized during your warm-weather runs.
As the warm summer weather persists, so does the challenge of running in warm temperatures. Whether you’re training for a race or just trying to stay fit, summer running requires extra preparation. Here’s a guide to help you stay cool, safe, and energized during your warm-weather runs.
1. Time Your Run Right
Timing is everything when it comes to running in the heat. The early morning or late evening hours are your best bet to avoid the peak heat. Not only are temperatures cooler, but the sun's rays are less intense, reducing the risk of sunburn and heat exhaustion.
2. Hydrate, Hydrate, Hydrate
Staying hydrated is crucial. Start hydrating well before your run and continue sipping water throughout the day. For runs longer than 60 minutes, consider an electrolyte drink to replenish the salts lost through sweat. A hydration belt or handheld bottle can make it easier to carry fluids with you.
Product Recommendation: The Karrimor Running Water Bottle is a designed specifically to fit comfortably in your hand. It has a pull-top sports cap for easy hydration on the move making it the perfect running companion.
3. Dress for Success
Lightweight, moisture-wicking clothing is a must for summer runs. Look for fabrics that pull sweat away from your skin and allow it to evaporate quickly. Loose-fitting clothes in light colors will reflect the sun's rays and allow your body to breathe. Don’t forget a hat or visor to shield your face and sunglasses with UV protection to protect your eyes.
Product Recommendation: The Hypercraft Sunglasses are designed for runners, offering no-slip, no-bounce performance with polarized lenses. They provide complete full-spectrum UV protection and come in a variety of stylish colors.
4. Slather on the Sunscreen
Sunscreen is non-negotiable when running in the summer. Opt for a sweat-resistant, broad-spectrum SPF 30 or higher, and apply it liberally to all exposed skin. Reapply if you're out for a long run or sweating heavily.
Product Recommendation: The Neutrogena Ultra Sheer Dry-Touch Sunscreen offers broad-spectrum protection in a lightweight, non-greasy formula that won’t clog pores. It's water-resistant for up to 80 minutes, making it ideal for sweaty summer runs.
5. Adjust Your Pace
Heat and humidity can slow you down, and that’s okay. Listen to your body and adjust your pace accordingly. It’s better to run slower and complete your workout than to push too hard and risk overheating. If necessary, incorporate walk breaks to keep your heart rate in check.
6. Fuel Right
Your body needs extra energy to cope with the heat, so don’t skimp on your pre-run fuel. A light snack rich in carbs, like a banana or a handful of pretzels, can give you the boost you need without weighing you down. After your run, replenish with a mix of protein and carbs to aid recovery.
7. Consider Cooling Gear
Cooling towels or neck wraps can provide relief on particularly hot days. These items are designed to stay cool when wet and can help lower your body temperature. Simply soak them in water before your run and drape them around your neck or shoulders.
Product Recommendation: The Mission Cooling Towel stays cool for hours when wet and can be worn around your neck or head for instant relief from the heat. It’s perfect for keeping your body temperature down during and after a run.
Running in warm temperatures can be challenging, but with the right preparation and gear, it’s possible to stay safe and enjoy your training. Listen to your body, stay hydrated, and don’t forget to reward yourself with a well-earned cool-down treat!
Get Ready for Race Day with Olympic Heptathlete, Chari Hawkins
Autumn race season is almost here, and whether you're doing something completely new or looking to shave seconds off your personal best, now is the perfect time to fine tune your training. To help you get race-day ready, we caught up with Olympic Heptathlete Chari Hawkins, who shares her top tips for maximising your training.
Autumn race season is almost here, and whether you're doing something completely new or looking to shave seconds off your personal best, now is the perfect time to fine tune your training. To help you get race-day ready, we caught up with Olympic Heptathlete Chari Hawkins, who shares her top tips for maximising your training. Plus, we’re excited to introduce the newly launched Brooks Hyperion Max 2—a shoe designed to make fast feel good.
Q: As an athlete that competes across multiple distances and disciplines, how do you train to ensure you can perform at your best?
Being a Heptathlete throws a lot at you – hurdles, high jump, shot put, 200m, long jump, javelin, and the 800m. That means my training needs to be versatile to accommodate for each one of the events. However, there is a core part of my training that stays consistent! Drills.
Doing proper warm-up drills are so good for the body, running longevity and overall performance. It doesn’t matter where you are on your running journey, they are the secret weapon in your training arsenal. Drills may seem simple, but they build muscle memory, improve form, and prime your body for efficient movement. Whether you're a seasoned competitor or a first-time runner, incorporating drills into your routine will pay off big time on race day.
Q: How much do you taper for races? What does race week look like for you?
Race week is all about fine-tuning. Yes, I taper down on training volume, focusing on peaking for the race, keeping my body loose and ready to explode. It's a balance between staying sharp and not overdoing it on the track and in the weight room. Physical therapy is also crucial so I can show up on race day ready to go.
Q: How important is it to have a rotation of shoes for training and racing?
Using a variety of shoes has helped me stay healthy and enabled me to be more consistent with my training. Different shoes offer different benefits – some prioritise cushioning, others responsiveness. It helps prevent overuse injuries and keeps my training fresh.
My current go-to is the new Hyperion Max 2. It gives me impact protection and relief on my hips, knees. Shins and feet due to the amazing cushioning and support. Having a quality shoe is so important for any runner - staying healthy is the biggest advantage that you can have.
As I do seven events being able to pick out a pair of shoes that is suitable for my specific training session, whether it is speed, endurance, jumping or weight training. The rotation of the shoes allow me to get the most out of the workout.
Q: What is your morning routine for race day?
My goal is to always keep it the same. My focus is on staying consistent with what I do each morning before practice so that the competition feels the same as how I practise. Mornings are all about setting the right tone. Early wake up, at least 3.5 hours before I compete, grab a healthy breakfast packed with protein to fuel my body, and drink plenty of water/electrolytes.
I get to the competition and warm up with my trainer for about 30 minutes before I hit the track and start getting ready for my first event, the 100M hurdles, roughly 1 hour before race time.
Q: Finally, what’s your one golden mantra you say to yourself when you’re standing on the start line waiting for the gun to go?
Here are a couple:
- It doesn't have to be perfect to be good.
- See - Feel - Trust. (see yourself do it, feel yourself do it, trust yourself to do it!)
Final thoughts
As you prepare for your autumn races, remember that preparation is key to success. With the expert advice from Chari Hawkins and the fast and protective design of the Brooks Hyperion Max 2, you have everything you need to make this race your best yet.
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