Training tips

In association with Up and Running

Running a marathon is mentally and physically challenging.

However, by following a training plan, you can achieve your goal of completing the 26.2 mile distance.

Before beginning a training plan, you should make sure you can run comfortably, without breaks, for at least 30 minutes.

The following tips can help you get started and stay motivated.

• Keep a record of your training programme.
  This will boost your motivation and show a record of your progress.
  You can also record details like the routes you have taken and your average heart rate or add variety by doing a speed session or a hill run.



• Don’t overdo it.
  Listen to your body and learn to rest when your resting heart rate is higher than normal.
  You should feel tired after running but not exhausted.
  If you have a core fitness routine, four days training per week may be enough - just make sure you include a long weekend run as well.



• Drink lots of fluids.
  Aim for two litres of water a day and use a water bottle or bottle belt when running to prevent dehydration.



• Eat a diet that is rich in carbohydrates.
  Carbohydrates are essential for training. Energy bars, drinks and gels can help boost your energy levels when running.



• Pay attention to injuries.
  If you are feeling ill or suffer an injury, don’t run. This could cause more harm than good and ruin your training schedule.



• Run with others.
  Training with a partner or a group boosts motivation and allows you to share your experience with others.
  The Up and Running website has a forum where you can chat with other marathon runners.
  You could also try running with a club once a week.



• Run a race.
  Experiencing the atmosphere of an event will help you prepare for the marathon and motivate you.



• Use the correct equipment.
  The right shoes and clothes are vital for marathon running so protect your joints with proper shoes and socks and keep warm with lightweight, breathable fabrics.
  Choose technical T-shirts to keep you dry while running and opt for proper running socks to avoid sweat and prevent blisters.



• Wear the right shoes.
  Three times your body weight will 'strike' the ground when running so proper footwear is essential.
  Make sure your shoes fit properly and are well cushioned.



• Run the route.
  Familiarise yourself with the Marathon route beforehand so you know what to expect on the day.



• Be confident.
  Marathons are mental challenges, as well as physical, so believe in yourself!

More information

The Up and Running website has more tips and hints about preparing for the Marathon.

Help and advice

Want some tips?

Log onto www.runrunrun.co.uk and talk to physiotherapists and nutritionists about your training programme.

There is also a forum where you can share tips and hints with other runners.