Running

Fundraiser of the month - Ryan

“I’m raising money for the Meningitis Research Foundation and for me, raising awareness is equally as important.”

How did you first start fundraising? What was your motivation?

My brother, Graham, passed away from a rare strain of meningitis in 2019, aged 20. Since then, life hasn’t been the same for myself, my family, or  his friends. This is  something that will never make sense. Graham didn’t have any of the usual meningitis symptoms; he was fit, healthy and young. The illness took him within hours.

Why did you choose the Meningitis Research Foundation (MRF)?

Since Graham’s death, I’m committed to raising as much money as I can for the Meningitis Research Foundation and for me, raising awareness is equally as important. When you’re at university, you think you’ve got your whole life ahead of you, but meningitis can strike very quickly. I encourage everyone to look up the symptoms of meningitis. It can affect anyone at any time. Being knowledgeable about this killer disease could help save the lives of those close to you.

What support do you get from the Meningitis Research Foundation? 

The MRF are very supportive. They offer  regular fundraiser check-ins, training webinars, a Facebook group for fellow marathon runners and  of course, massage and plenty of food and drinks at the end of the marathon!

What do you get from fundraising?

The key benefit for me personally is raising awareness, so I feel like I’m making a difference. There are also other benefits I’ve found such as meeting other people who have sadly suffered similar loss. I’ve made lots of friends through running and it’s given me the chance to spend time with like-minded people.

For people starting out, what are your top tips?

You don’t have to be a runner to run a marathon. Running events are about bringing people together and doing something positive. The main thing is to enjoy it. Pushing yourself out of your comfort zone also gives you a great sense of achievement and is great for building resilience.

What are some of the most memorable ways you’ve raised money for MRF?

The Richmond Half Marathon was the first event I ran in Graham’s honour. Lots of Graham's friends and family ran it too. Most of us had never ran 5k prior to this, but everyone completed it. It was the first time I realised I could use running as a ‘force for good’, and since then I’ve ran in five events on behalf of MRF.

What are your goals for this year?

My personal running goal is aiming for a PB of sub 3hrs 25 in the 2024 TCS London Marathon . I’d better continue with the training!

My ongoing life goal is to raise both money and awareness for the Meningitis Research Foundation. So far we’ve raised over £36,000 in memory of Graham and I will continue to fundraise to defeat meningitis. If I can help raise awareness and it saves another family from going through what my family have been  through, then I will have made a difference.

I think Graham would be really proud of us. My just giving link is https://www.justgiving.com/fundraising/RyanW2024

Learn more about MRF and how you can get involved here.

Top reasons to sign up for a charity run today

Looking for fresh training motivation? Want to make a difference with your running? Signing up for a charity run may just do the trick.

Looking for fresh training motivation? Want to make a difference with your running? Signing up for a charity run may just do the trick. Other than raising money for a great cause, there are SO many reasons to get involved. Here, we take a look at why you might like to sign up for a charity run. 

Enjoy extra support

Once you’ve signed up for a charity run, you’ll find you get plenty of support from your chosen charity before, during and after the race. Each charity has its own way of supporting runners but fundraising tips, training plans and branded T-shirts are all pretty common. Some charities even offer post-race massages and parties, or waterproofs and extra kit on the day, to make sure unpredictable weather can’t rain on your parade. 

The fun of fundraising 

The joy of charity running can begin long before the start line. If you plan to go the extra mile with your fundraising, what better time to arrange a social event and help spread the word? Whilst pre-run fundraising events aren’t a requirement, they’re the perfect excuse to get creative, get your friends together and get your sponsorship form filled. 

The roar of the crowd

Most charities have designated cheering points where supporters can give you an extra-loud cheer and shout out your name on the way past. They’ll usually direct your friends and family here, too, so they can get a good view. A roar of cheers from family, friends and other supporters will have you feeling like a superhero for the day. 

Make a positive difference

Lacking motivation? Nothing gets you up and running like making a difference to a cause you care about. When you’re on those last few miles and your energy might be flagging, the thought of running for a charity close to your heart will help spur you on to the finish line. This is your moment to give something back. 

Raise awareness

With lots of spectators and even the chance of media coverage, marathons and other running events are the perfect place to spread the word about your chosen charity. Plus, any fundraising efforts in the lead-up to the event provide a precious opportunity to chat to your sponsors about how your charity makes a difference. 

Raise extra money through Gift Aid

If your sponsors are UK tax payers and fill out a few extra details on your sponsorship form,  the charity you’re running for can claim tax relief, which puts even more money into the charity pot. This is known as Gift Aid and makes a huge difference to your fundraising efforts. 

Reach your goals

Training for a charity run will boost your fitness, help you to set and achieve new personal bests and give you motivation to achieve your goals. On those days when you’d rather snuggle back down under the duvet, having your charity at the heart of your training will give you a good reason to get up and achieve great things. 

Socialise and have fun 

You can always count on a charity event to play host to all sorts of weird and wonderful costumes and of course, plenty of fun. They’re also a great opportunity to network with like-minded people and make friends. The positive atmosphere and sense of camaraderie at these events can be addictive.  

The charity runner’s high

There’s the runner’s high and then there’s the charity runner’s high. Can you imagine completing the race and thinking about how all your hard work will help to change lives? Not much can beat that finish-line feeling after a charity run. 

Runner's wishlist

The Let's Do This team's Christmas wishlist

From swanky running socks to backpacks and running assessments, there’s no need to check this list twice – we’ve rounded up the best gifts for runners and cyclists, with a wishlist made by our team of running experts.

From swanky running socks to backpacks and running assessments, there’s no need to check this list twice – we’ve rounded up the best gifts for runners and cyclists, with a wishlist made by our team of running experts. Look no further for the ultimate present inspo from the Let's Do This team.

The ultimate running backpack - Venturelite 18

"I'm looking for a new running backpack for work and to hit the trails at the weekend and this Venturelite 18 pack looks like it covers all bases".

Oscar, LDT Team member

A triathlon-ready racebelt - Zone3 racebelt

"This is my favourite little upgrade to my running / triathlon race kit. It's great for holding my bib number so I don't have to poke holes in my favourite tops or risk poking myself with those dreaded safety pins! Plus it's great to keep my gels handy, and easy to take on/off (especially during the many kit changes during a triathlon!).

Steph, LDT Team member

Some swanky running socks - Satisfy running socks

"When it comes to Christmas presents, I love using them as an excuse to add a little luxury to 'standard' items that I use every day. And who doesn't love swanky running socks?! At £50 a pair, they are definitely on the expensive side, but they are so soft and cushioned - I'm hooked!"

Sam, LDT Team member

Marathon-training trainers - Brooks Ghost Max

I've signed up for my first ultra next year (!), so I'm really looking to up my cushioning game given all the miles I'll be doing! And the new Brooks Ghost Max look perfect for this.

Lisa, LDT Team member

Running-worthy bobble hat - Ronhill bobble hat

"I've always found winter hats to be very functional and plain – not only does this look fantastic it looks like it'll keep my head warm for days. And who wouldn't want a reflective bobble to keep you seen on dark winter days."

Sim, LDT Team member

A lux waterproof running jacket - Soar All Weather jacket

"It's dark, it's cold and there's a chance that it's raining sideways. Running in winter sucks, so if there's anything that makes it easier or more comfortable I'm in. SOAR's All weather jacket looks incredible. Breathable, warm and insulated. Sure, it's pricey but I've always found SOAR to deliver in terms of performance and durability."

Luke, LDT Team member

Personalised race-day tags

"The perect motivation when you lace up your shoes to go for a run"

Harry, LDT Team member

Cosy Running Gloves - Trailheads power gloves

"There is nothing worse than chilly fingers on a run"

James, LDT Team member

Cross Country Running Spikes - Nike Zoom Dragonfly

"It’s been very wet already for XC season and my current spikes have a huge hole in the top of them - time to be treated to a new pair!

Simon, LDT Team member

Massage gun - Recovapro SE 1.0 Massage Gun

Steph D, LDT Team member

Community-spotlight-Esme

Community spotlight No. 4 - Esme

This month we're talking to Esme - a runner from London, who rekindled her love of running in lockdown and has never looked back.

Shining a light on you – our incredible community members. We’re sharing your amazing stories, training tips, hacks and more. These inspire us all to keep showing up on the track, road, bike, or in the water.

This month we're talking to Esme - a runner from London, who rekindled her love of running in lockdown and has never looked back.

A bit about you:

What’s your story? How did you get into running?

I have a similar story to a lot of people - I started running during lockdown. I was a keen runner as a kid, competing in athletics and cross country at a regional level, but I only fell in love with the sport when I was older.

What’s your favourite thing about running?

For me, running is a huge part of my life and allows me to be a happy, functional person. I love many sports, but the runner's high is incomparable to anything else.

What’s your favourite running route? (We’re always looking for new recommendations!)

Running around the Queen Elizabeth Olympic Park in Stratford

What’s your best piece of advice for anyone starting out with running?

Variety! It’s really easy to fall into the trap of running the same distance, at the same pace every time you lace up.

Run to how you’re feeling and don’t limit yourself to the same 5k route!

Best running training hack?

Have your running kit laid out (or easy to find) for the days when you don’t feel like it. Don’t overthink it. Just get dressed and soon you’ll be out the door.

What’s in your training belt / backpack?

I love running with a vest for any longer runs and you can guarantee it will always be filled with snacks, and an emergency packet of sweets.

Any pre or post-training rituals?

I’m still working on my post-run routine and I am by no means perfect at it but I do have a couple rules. E.g. don’t sit down when you get back from a big run or you won’t be moving for a while.

You and events:

What event(s) are you most looking forward to doing next?

My next big event is UTS (a UTMB race in Snowdonia). I’ve covered the distance before, but the biggest challenge will be the elevation — over 3000m 😳

If money and distance were no object, what event would you love to take part in?

If money were no object, I would gather my friends and set off to run around the coast of Europe, just for the adventure. I'd love to see how far we'd make it and raise money for charity along the way.

Best event you’ve done?

My favourite ever event was Cambridge Half! It was the perfect race for me and I achieved a big personal best as a bonus.

Quick-fire round:

Best running song?

Dancing in the Dark by Bruce Springsteen

Favourite pre or post-run snack?

Pre-run: Bagel, peanut butter and a banana.

Post-run: Protein shake and anything / everything in the fridge.

Morning or evening run?

Evening

Trainer of choice?

Vaporfly 3 Nike

Best running product or accessory?

The COROS watch

Music, podcasts, or nothing at all?

Nothing at all!

Favourite supporting exercise for running?

Calf raises

Favourite running app?

Strava

Describe your ideal rest day in emojis… 3,2,1, go!

☕🚶🥐🐶🧑🍳🛏️

In one word, what motivates you?

Achievements

Community Spotlight No. 3 - Alex

Shining a light on you – our incredible community members. We’re sharing your amazing stories, training tips, hacks and more. These inspire us all to keep showing up on the track, road, bike, or in the water.

This month we're talking to Alex - a marathon runner from London, who's love of the sport has seen him travel all over the world from New York, to Berlin, Copenhagen and beyond!

A bit about you:

What’s your story? How did you get into running?

I was a strong runner in school and so decided in 2009, after uni, I'd run the London marathon. Having run 1:30 at the Silverstone half, I assumed I'd simply double that at London. However... it was MUCH harder than I anticipated. In hindsight, I didn't know how to train. It took me 4hrs and 27mins - the most painful of my life. From there, I became obsessed with wanting to better my time. I've always been driven by this pursuit of improvement. When I moved to NYC, I found my running home with the Henwood's Hounds Racing Team and my coach (still to this day) John Henwood, who changed everything. I was encouraged to push myself and learn from faster runners. I eventually managed to break 3hrs in 2017, a full eight years after my first stab at the marathon. It taught me the value of patience and showed me how long you sometimes have to wait to reach your goals.

What’s your favourite thing about running?

I love the mental and physical freedom I get from running. It allows me to disconnect from the world and process what's going on in my life. I enjoy the comfort of running through familiar places, mixed with the excitement of exploring local areas I’ve never seen before. Plus, physical movement always makes me feel great afterwards.

What’s your favourite running route? (We’re always looking for new recommendations!)

Hampstead Heath - iconic! It offers amazing views of London and makes me feel great about living here. It's rugged, beautiful, hilly and challenging.

What’s your best piece of advice for anyone starting out with running?

1. Go slowly. There's often pressure to meet certain goals or feel like you should reach a milestone, but I think it's important to go at your own pace.

2. Love the process. There's more to running than smashing your personal best on race day. No one is making you run – it's your choice – so make it enjoyable.

3. Don't compare yourself with others. You're where you're meant to be. It could take years to get where you want to be.

Best running training hack?

Shorts with a discreet pocket – good storage is key. I like the Tracksmith Half Tights.

What’s in your training belt / backpack?

GU Energy Gels, phone, keys

Any pre or post-training rituals?

A pre-training coffee, always. Then post-training, another coffee, and a lemon drizzle cake (provided I've earned it!) I look forward to my Saturday morning run because it often turns into a coffee meet-up with a mate. No demands or requirements – just time to catch up after doing something that's good for us, and that we both love.

You and events:

What event(s) are you most looking forward to doing next?

The London Marathon and Berlin Marathon. I'm also looking forward to the Battersea or Regent's Park run series with Run Through – these are good for speed, as they're nice and flat. Plus, Parkrun – a reminder of the running community's beauty and welcoming nature.

If money and distance were no object, what event would you love to take part in?

The Tokyo Marathon – it's part of "the big six", that I'm still yet to do.

Best event you’ve done?

The Copenhagen Marathon. As a runner at this event, you feel like a celebrity in the city. The whole city is overtaken by race-day participants and you wear your medals with pride afterwards, no matter where you go. I visited a fancy restaurant after the race with a mate who had also done the marathon. We went in our kits with our medals on – something I don't think you could do in London, but in Copenhagen, you can on marathon day!

Quick-fire round:

Best running song?

"You & Me", by Disclosure

Favourite pre or post-run snack?

Lemon drizzle cake

Morning or evening run?

Morning, every time.

Trainer of choice?

Nike Vaporfly

Best running product or accessory?

Garmin watch

Music, podcasts, or nothing at all?

Nothing at all!

Favourite supporting exercise for running?

Weights

Favourite running app?

Strava

Describe your ideal rest day in emojis… 3,2,1, go!

📺 🛌 ☕️

In one word, what motivates you?

Progress.

Autumn Training Tips

Autumn Training Tips

The days are getting shorter, mornings are cold and evenings are rainy, so we can lack motivation to get out the door for our daily dose of exercise. Here are our top 5 tips to keep your training going in the right direction!

The days are getting shorter, mornings are cold and evenings are rainy, so we can lack motivation to get out the door for our daily dose of exercise. Here is Olympic marathon runner and Runna coach Steph Davis' top 5 tips to keep your training going in the right direction!

1. Invest in Winter kit

Running in the rain and cold is hard at the best of times, but even less fun if you don’t have the right kit to protect you from the elements. Running kit to keep you dry and warm is imperative. A pair of gloves, some warmer socks and a few lightweight waterproof layers is really useful - you never know when you will be caught in a downpour!

2. Tell a friend / find a training buddy

You’ve just finished work, it is dark and raining. It is so tempting to head home, have a nice dinner and cosy up in front of the TV. If we arrange to meet a friend for a run or commit to going to a club session, it holds you accountable. We don’t want to let others down so by committing to a day and time, we won’t procrastinate or convince ourselves not to go. Even if your friends won't run with you, you can still tell a friend about the run you are planning to do. You’ll feel better for doing it when they ask you later how that run went… 

3. Cross Train

There will be days where you just can’t face going outside for your run but you can still get in a good workout. Over the winter, you can add variety to your training by swapping some of your runs for cross training in the gym. Activities such as swimming, cycling and elliptical trainer will keep your fitness levels up and shelter you from the rain and cold.

4. Sign up for an event

An event in the diary gives you a reason to resist the temptation to snooze the alarm clock and brave the cold and dark mornings. Finding the determination to push through a tempo or interval session can be hard at the best of times, but with a race fast approaching, we have something to aim for and a purpose for pushing through the session. Here are some of our top events for 2024.

5. Find a training plan

Deciding what training to do today can be the hardest part. If we can’t think of anything, we might end up doing nothing. By signing up to a training plan which sets out each run for you, you don't have to think about how far and what sort of run to do - the work is done for you. This will keep you on track with your training so that when summer rolls around again, you are ready to set all new PBs.

p.s. grab 2 weeks free with Runna, the No. 1 rated training app, with the code LETSDOTHIS.

Join now.

Ask us Anything

Ask Us Anything Edition 02

From duathlon recommendations, to race day shoes, breathing techniques, bike repair courses and more, here is what you've been asked us this month.

From duathlon recommendations, to race day shoes, breathing techniques, bike repair courses and more, here is what you've been asked us this month.

p.s. please click here if you want to submit your own question.

Question | 1

Do you know where I can find a list of in-person (not online) basic bike maintenance classes? I'd just like to learn how to look after my bike properly, and check it is safe every time I go out. (Chloe, The Midlands)

Answer | 1

Great question. Admittedly none of the team actually live up in the Midlands currently, however we have done some research and found some options below that are local bike shops offering a variety of bike maintenance courses for different skills.

  • Birmingham Bike Foundry - a great small class option for covering the basics (which seems to answer your brief!)
  • Future Cycles Training in Leicester: - these look like they offer a great range based on different levels so you can always do more with them as you advance
  • Women in Tandem - While this isn't a course but a network of women who are into cycling, they offer a variety of  free 'Dr Bike' sessions where I'm sure you could learn how to fix any issues your bike has.  


From Lisa, Let's Do This team member, seasoned runner and aspiring cycling enthusiast

Question | 2


I am keen to avoid swimming! Can you recommend suitable duathlon events for me - First timer - so sprint event preferred initially, ideally with closed roads or v minimal traffic for the bike element near London [Mark]

Answer | 2

I think a great option will be Dorney triathlon/Duathlon - it's a great location with the iconic Dorney lake (famed for rowing in the 2012 Olympics) which sees both the run and cycle happen within the grounds (so no traffic)! There are plenty of options to compete with both the standard and sprint distances and even a relay if you wish to team up and tackle the disciplines. They also have swim/bike options and the full triathlon to really complete the menu for all things multi-sport!

From James, Let's Do This team member and seasoned triathlete

Question | 3

Hi - I have a question about breathing and running. What’s the best breathing techniques for long distance running? I.E. half marathons. What exercises can you do to practice this? Thank you

Answer | 3

For breathing keep it rhythmic and regular -breathe in for two steps and breath out for two. So it’s a constant in in, out out. If you start panting or irregular breathing then you won’t get the oxygen in.

From Frankie, Let's Do This team member and runner / triathlete-extraordinaire

Question | 4

When training for a half marathon do I need to incorporate additional protein into my routine? If so, when is best / any brands you recommend? [Emily, Surrey]

Answer | 4

When doing any training, the 'gains'/'improvements' come from your recovery. When you exercise whether that's running, lifting weights, cycling etc your muscles get broken down and the key component in their repair is protein. This doesn't mean you need to be smashing protein shakes every time you work out or even every day but a good rule of thumb is to eat around 1-2g of protein per kg of bodyweight. Personally, I'm 62kg and all I do is ensure I have 20-30g protein in each meal (through meat/fish, beans, lentils, scoop of protein powder in my morning oats etc) and that works for me. On an extra hard day I might have a recovery shake that has 20g protein but it's not the be all and end all. Best tip: fuel your body properly with good, whole foods, lots of carbs, plenty of fruit and veg etc - now is not the time to be trying any sort of fad diet!

Please note I am not a registered nutritionist or dietician, this is just my advice from years of training for triathlons, running, hockey etc. Please speak with your GP or registered dietician if you are going to be making any drastic changes to your diet

From Frankie, Let's Do This team member and runner | triathlete-extraordinaire

Question | 5

Do I need to buy a separate pair of trainers for race day? How much of a difference will they make? [Sara, Dorset]

Answer | 5

Rule number one in racing - nothing new on race day and this includes clothing, footwear, food and drink! However, it is recommended to have a separate pair of race trainers for race day only and even a 'shoe rotation' during your training. Each time you wear a pair of trainers, it compresses the foam and insole making it less absorbent to the impact when you are out running which could in turn lead to greater risk of injury. You need to give your shoes time to relax after each run.

Personally - I have a few pairs of shoes I use in my rotation;

Saucony Triumph 20 - slow, long runs

Saucony Endorphin Speed 3 - tempo efforts

Saucony Pro 2 - track or interval/max effort work

Nike AlphaFLY (carbon plated) - race day only (I always wear for an effort 5k before I race in them so they're not brand new on race day).

Each brand of shoe has their own version of the Saucony ones listed below - Brooks, ASICS, Adidas, Nike etc. It's about finding the right shoe that works for you. Now I admit this might be a bit on the extreme end of shoes and you can easily do your training in one pair, you just need to find the best 'everyday trainer' from your preferred brand.

To go back and answer the question properly, no you do not need to buy a new pair of trainers for race day but, it will make a hell of a difference on tired legs if you have fresh shoes! Barely used foam and padding and a lighter shoe will give you a spring in your step and it'll help stop your legs feeling as tired at the end of the race. If you opt for a carbon plated shoe, you could be looking at anywhere between 2-5% faster - there's a reason all the top athletes and professionals choose these types of shoes for race day!

From Frankie, Let's Do This team member and runner | triathlete-extraordinaire

Ask Us Anything

Think of us as your active-lifestyle agony aunt. From gear recommendations to running hacks, we’ll answer all your event-related questions. Our favourites will feature across our social pages and in these newsletters.

Think of us as your active-lifestyle agony aunt. From gear recommendations to running hacks, we’ll answer all your event-related questions. Our favourites will feature across our social pages and in these newsletters.

To get your questions answered, either DM us at @letsdothis_ or email in at askusanything@letsdothis.com.

The best ones we’ll share here on our blog, in our newsletters and across social media to help others in our community. 

To view the latest questions and answers from our community, click here.

A few things to bear in mind:

  • While we will endeavour to get back to as many questions as possible, we sadly can’t commit to answering every question submitted.
  • By submitting the question you give us permission to publish your question alongside your first name + city.. If you would prefer for us to anonymise your question please let us know.
  • As none of us are trained physios or medics, we can’t offer any advice relating to injury (preventing or rehab) and/or health
  • The responses and recommendations shared are on behalf of our team members who are passionate participants in the various sports we offer on the platform - they don’t necessarily reflect the views of Let’s Do This.
  • We are not paid for any of the recommendations we provide
  • Let’s Do This are not responsible for any action(s) taken in light of the answers received.
  • We reserve the right to block / remove comment and posts that are not in keeping with the tone of our channel and that we or others may find offensive
  • Please limit your questions to only running / cycling / triathlon events, equipment or training- related questions. As much as we want to be there for you, we’re not qualified to answer questions beyond this scope
|||||

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.

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.

Find your marathon

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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