With two marathons conquered, I wanted to share some invaluable "top tips" that I sincerely wish had been shared with me before I tackled my very first 26.2 mile journey. In 2022, I crossed the finish line of the Manchester Marathon with a time of 3hr 32mins, and in 2023, I made it through the hilly streets of Brighton in 3hr 23mins. Now I'm gearing up for my third marathon, with a confirmed place at London Marathon 2024! My sights are set on smashing a sub 3hr 15mins this time - wish me luck!
Follow a plan: Before you lace up those running shoes and embark on your first marathon training journey, here’s an essential piece of advice – find and follow a structured plan! The digital universe is brimming with tailored marathon training regimens, whether you're aiming for a "sub-3-hour" finish, striving for a "sub-5-hour" accomplishment, seeking a plan for "beginners," or gunning for an "advanced" strategy. You name it, there's a plan out there for everyone. Online plans usually span from around 16 to 20 weeks, providing the framework you need to elevate your training. Following a structured plan is a necessity, helping you stay disciplined and committed - no more skipping out on those crucial runs! It's your roadmap to success, and will ensure that you don't waste precious time training ineffectively or logging unnecessary miles. With a plan in hand, you'll train smart, steadily enhancing your fitness levels, and it will include a well-planned taper period as the marathon day nears – the perfect strategy to ensure you're primed for the big race.
Diversify Your Running Sessions: Brace yourself as we delve into the exciting realms of marathon training! When searching for the perfect training plan, a critical element to your progress will lie in the variety of runs you incorporate into your sessions. Interval Runs: These short, fast bursts of running with slower recovery in between are super-effective for speed work. This will teach your body to work at higher intensities and helps you to get faster! Hill Runs: Conquer those inclines with determination, and watch your strength and endurance levels advance. Easy Runs: These aren't just for recovery – they're your passport to logging essential miles, whilst giving your body a chance to recharge. Steady Runs: Find your rhythm and strike the perfect balance as you navigate this vital middle ground between medium/fast pace and cruising. Marathon Pace Runs: These are the dress rehearsals for the big day, where you fine-tune your pacing and prepare your mind and body for marathon glory. The magic of it all? You have the power to tailor your plan to your abilities and goals. Your training journey is unique to you. If you find a plan that's nearly perfect but is missing that one crucial element, don't hesitate to customise it and make it your own. By mixing sessions up, you'll find significant improvements with your running by race day!
Master the Art of Weekly Planning: Hold onto your running shoes because we're about to kick your training routine into high gear! To thrive on your marathon journey, it's imperative to be in control – and that starts with meticulous planning. Plan Your Week Ahead: Picture this: it's Sunday evening, you’re feeling determined, crafting a roadmap for the week ahead. It's a bit like assembling a 'to-do' list, but this one is your path to running. Writing up your runs in advance is like laying the foundation of your commitment and accountability, ensuring you stay focused on your marathon aspirations. The best part? Each day, you get the joyous feeling of "ticking off" your runs, watching your progress unfold with each stride. There's something undeniably satisfying about witnessing your improvement day by day, one checkmark at a time. And then comes 'rest day' and oh does it feel good, the ultimate reward for your dedication. So, imagine a week where you're not just chasing your goals but actively planning for them. A week where you're making each day count. Planning ahead will promise you progress, accountability, and the sweet satisfaction of achievement – time to watch your marathon adventure reach new heights!
Challenge Yourself: Are you ready to take your marathon training to the next level? Training isn't just a routine; it's a journey of self-discovery, pushing your boundaries, and unearthing your hidden potential. Test Your Limits: Like any great adventure in life, training is your opportunity to explore, experiment, and uncover your capabilities. It's a space for trial and error, a place where failing is just another step towards success. If you ever find yourself walking those last few KM’s in training, it's not a setback – it's a lesson. You've dared to try, and with each attempt, you discover a little more about your strengths and areas for improvement. But that's not all! Challenging yourself in training goes beyond just physical progress - it's your secret weapon to conquer the mental hurdles that await you on marathon day. Running 42 KM’s is no walk in the park, and even the great Kipchoge faces his fair share of challenges. By pushing your limits in training, you're preparing yourself to conquer those inevitable tough moments. You'll learn how to overcome them, turning every hurdle into a stepping stone on your marathon journey. I'm not suggesting you sprint out of the door on Day 1, faster than ever before. Instead, let's talk about gradual progression. After a few weeks of getting to know your pace and your body, introduce some incremental challenges. It could be as simple as shaving one second off your per KM pace in your steady runs each week. Trust me, these seemingly small challenges will add up - By the end of a 16-week plan, you could find yourself a whole 16 seconds per KM faster, a testament to the incredible progress you've made. Challenge yourself, and prepare to conquer the marathon like a true champion!
Track your journey: The Power of Data: Whether you're scribbling in a trusty notebook, jotting down notes on your phone, or using an app like Strava – always track your runs. This will be the roadmap that unveils your progress and reveals future improvement prospects. Beyond the Run: It’s not just about running data; it's about everything that influences your performance. Track your diet – what you've devoured that day or the night before. Monitor how each run unfolds, noting moments of personal triumph, times when you pushed your limits or times of struggle. With this information you'll be able to uncover trends - Why did you feel like you had more energy on a particular run? Why did conquering that hill feel easier in this week? As an example, if you’re anything like me, you might discover that pasta (or similar carbs) the night before a big run is an absolute must for you, and that without this, the struggle is real! Tracking your diet and how the run went will help you recognise patterns of "I felt great today!"
Elevate Your Training with Gels and Nutrition: Get ready to supercharge your marathon journey by delving into the thrilling world of performance-enhancing gels and nutrition. This isn't just about surviving the race; it's about thriving, and that all begins with your training ground. Trial and Triumph: Training isn't just about clocking miles; it’s your chance to experiment and practice what nutrition works best for you and your body. Just because something works like magic for someone else, does not mean it’s the solution for you. Avoid the Horror Stories: You've probably heard the dreaded tales of "bad tums" (to phrase it nicely) caused by overconsumption of sports gels - this is mostly down to the amount of fructose and caffeine in the gels. Sadly, I can vouch for this one too – and it's a lesson you don’t want to learn on race day. If you haven't put it to the test in your training, it's a risk you'd be wise not to take. In the world of marathons, every minute is precious, and you certainly don't want to find yourself pausing for longer than a pit-stop bathroom break on race day.
Listen to Your Body: The Wisdom of Fatigue: If you’ve been feeling fatigued for days and every step feels like an epic battle, your body is sending you a message – "I need a break!" It's in those moments that your body yearns for some extra care, listen to it and add in some extra rest days. Don't underestimate the power of recovery. It’s the secret which can prevent you from pushing yourself to a point of no return. The sooner you listen to your body, the faster you'll be back on the track, feeling revived and ready to go!
*Calling all Londers: Unlock some training location tips here: If you're a Londoner on a marathon journey, keep reading! We live in Crystal Palace, but venture out to the picturesque Richmond Park when the long runs beckon, and let me tell you – it's ground-breaking. In comparison to our normal running route options, twists and turns are replaced by the sheer joy of a straightforward 11.5 KM pathed loop of the park. It’s a seamless and uninterrupted route with minimal road crossings, making it perfect for those epic long runs. But here's the icing on the cake – for those of us with, let's say, 'less robust' bladders, Richmond Park is a lifesaver. You'll find not one, but two potential pit stops along the way. And at the journey's end, a delightful café beckons, promising a well-deserved coffee and the sweet temptation of cake. You've earned it! So, if you're a Londoner in search of the perfect training haven, Richmond Park is the perfect spot. It’s definitely worth the trek for a seamless and scenic running experience.
Paws and Park: For those who like to run with their four-legged companions, Richmond Park is a canine paradise too. Our trusty 3-year-old vizsla is our running buddy, and this park is his joy. However, a word of caution, be sure to keep your pooch on lead if they have a fondness for adventure, as the resident deer are a sight to behold.
*Training Plan suggestions
TCS London Marathon Plans: Whether you're just dipping your toes into the world of marathons, striving for improvement, or ready to tackle more advanced challenges, TCS has you covered. They offer training plans for everyone, from beginners to advanced runners. I chose the 'Advanced' plan for my last marathon, and it was a game-changer. Get ready to turn your marathon dreams into reality!
Runners World Training Plans: If you've got a specific marathon time goal in your sights, Runner's World is your go-to. They offer a diverse range of training plans, tailored to help you achieve anything from a "sub-3 hour" to a "sub-5 hour" marathon. For my upcoming marathon, I've set my sights on a 3hr 15mins goal, and I've chosen the "sub-3 hour" plan as my trusty companion. To make it my own, I'm tweaking it slightly by swapping out one run per week and replacing this with a legs strengthening session (as a past gym enthusiast I still hold on to my love for strength workouts). So, elevate your marathon game and chase your goals with Runner's World!
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