How should beginners train for a marathon?
In our experience, the post London Marathon ballot day leaves us either feeling totally amped to get training or seriously disappointed about missing out. If you’re in the disappointed camp, time to set your sights on something else.
For those raring to go ahead of marathon day, this post will give you the lowdown on everything you need to get through your marathon-whether it’s your first or you’re prepping for a PB.
So, how long does it take to train for a marathon?
Generally speaking it can take anywhere between 12 to 24 weeks to train for a marathon–depending on your fitness level and how regularly you already run.
There are plenty of marathon training plans out there, but to begin with it can all seem very overwhelming.
Your first step is to decide on your goals and work out whether they are attainable. Do you currently run 3 days a week? Then don’t choose a training plan that wants you to be running 6 days a week–your body will be overwhelmed with all the extra mileage and you’ll most likely get injured.
While you’ll be excited to start running further distances, try to trust the process and listen to your body. The risks of not increasing your mileage sensibly could end in a trip to the physio and your marathon plans in the balance.
To avoid this, make sure to book your marathon well in advance and set aside a good few weeks of light, easy running to begin to increase your mileage before starting your training plan.
TOP TIP: When building up your mileage you should be increasing it by 10% each week at the very most. This is so your body can acclimate to the extra strain of the added distance. If you’re a complete beginner, try to book your marathon 6 months to a year in advance to ensure you have plenty of time to prepare.
Do I need to run the marathon distance before I run a marathon?
This one’s completely up to you, but most coaches and training plans strongly advise against it. If you’re aiming for a specific time (especially if it’s not your first marathon), the most you may want to run in training is around 22-24 miles.
How to pace for a marathon
One thing you definitely should be doing is running at your marathon goal pace.
For example, if you want to run the marathon in 4 hours, you should be adding marathon pace mileage into your runs in accordance to that time.
A good way of doing this is to add pacing into your longer runs. For example you could run 1 hour at an easy pace with the last 30 minutes at your goal marathon pace. This type of run is a great way to prepare your body and acclimatise to the pace that you’ll be aiming for during the race.
Do I need to be running races in the lead up to a marathon?
It’s a great idea to get a feel for racing before you tackle a marathon race.
If you’re following a 16 week training plan, it’s worth racing once a month as you slowly increase your distance. The week of your races you should be aiming to run less distance to ensure you’re ready for the higher intensity of the race..
For example after the first 4 weeks, you could try your local park run or a 5k race. Experiencing multiple race days will help get your legs prepared for running longer distances at your goal marathon pace (or faster if you’re having a good day!) and your mind prepped for dealing with the excitement of the day.
After your 5k race you can then begin to increase your mileage further for 3 weeks and then tackle a 10k race.
You can treat these races as a rehearsal for your marathon in more ways than just aiming for a higher intensity workout. You’ll get used to running in a crowd, pick up tricks for establishing your toilet routine, work out how your body functions on long and exciting runs, and learn what pre-race fuel works well for you.
Half marathon training runs
A perfect way to test out your fueling is by doing a half marathon. A half marathon is the perfect distance and duration for testing out how to fuel well during a race, as most guidance suggests that you should be eating on any run above 12k.
What fuel do I need to use during a marathon?
During a marathon, nutrition is key. You should be practicing fuelling correctly on training runs as well as in your races leading up to the marathon.
A general rule of thumb in a marathon is to start fueling 1 hour into your race, and then every half an hour after the first hour. Remember everyone is different and it is up to you to decide how much fuel you need.
What to eat during a half marathon
Many runners use electrolyte gels. Gels contain a high concentration of carbohydrates and sugars to keep you going. There are plenty of brands out there to try, and best of all you can fit two or three in a running bum bag or a zipped pocket in your running shorts.
If you don’t like gels there are plenty of alternatives, such as sweets as well as nutritional snacks like nuts that work in the same way. Ultimately, everyone is different, so it’s essential to make sure you test out your fuel to see what works.
Ultimately, whether you’re taking on your first or fiftieth marathon, it’s an incredible achievement and a truly memorable experience. By preparing and thinking about your mileage, training plans, nutrition and race technique, you’ll help to make sure you can get the most out of your marathon experience.
Happy training!
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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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