Marathon Running Tips for Beginners: Your Journey to 26.2 Miles

Wondering how to run a marathon? In this article, I'll guide you through the essential marathon running tips for beginners, so your journey is safe, enjoyable, and successful.

Taking on a marathon will test your body and your mind like nothing else. But with the right approach and a dash of determination, you can cross that finish line with your arms raised high.

So, let me start by congratulating you on taking on this monumental challenge. And let's get into tip #1 with a look at the size of that challenge...

Marathon Running Tips for Beginners #1 - Don't Underestimate the Size of the Challenge

One of the first questions you may have is, "How long does it take to prepare for a marathon?"

I'll start with my preferred approach. Then I'll talk about the alternatives.

The marathon is a long way, and you want to have some experience of long-distance running under your belt before you attempt it. So, build it up. Ideally, I'd like to see you go from:

• 0 to 30 minutes of non-stop running in 12 weeks with this Beginners Running Program. It's a run/walk program, so you start gently.
• 30 minutes to a 10k (10 kilometres, or 6.2 miles) in another 12 weeks, with the 10k Running Program. By the end you can run about 60-70 minutes non-stop.
• 10k to a half marathon (13.1 miles) in another 12 weeks, with the Half Marathon Running Program.

And then take 16 to 20 weeks to prepare for your first marathon. That's an approach that takes about a year, or a bit more. The marathon is tough. Training for the marathon is tough. It takes a lot of dedication.

It's a plan that works, too. I've had plenty of people work through these programs and write to me to say it was totally doable. That they love how their fitness has changed, and that they never thought it was possible. In other words, you can do this too.

Already have some fitness? Then you might be able to start halfway, or skip a step. That's your call. As with all running programs, feel free to make adjustments. Repeat a week if it feels too hard, skip one if it feels too easy. There's no one-size-fits-all approach.

Not everybody wants to take this long though. So, let's move on to the next tip.

Marathon Running Tips for Beginners #2 - How About a "Couch to Marathon" Running Program?

I see lots of beginning runners get into a "couch to marathon" running program enthusiastically. Only to drop off along the way, because the build-up is too tough and the training is too demanding.

If I were your coach and had full say over your running program, I would say: let's first build up to 30 minutes of running. Then let's build up to a 10k. Then a half marathon. Along the way you get all the benefits of running. You build your endurance, and you get fitter and faster. You get used to running three or four times per week, and to a regular weekly long run of well over 60 minutes. Then you have much of the building blocks in place to start a marathon campaign.

But, you might say, I don't have that much time. My marathon is nine months away, six months away, maybe only four months away.

Well, you can get ready for a marathon in three or four months. It's just that I want you to go into this with eyes wide open. You are taking some shortcuts. Unless you are quite fit already, you would be wise to focus on "just" finishing, without lofty time goals. You may have to use a run/walk approach, both in your long runs and in the marathon itself. And you do run a bigger risk of getting injured.

But if this is your timeline and your plan, I'm not going to stop you. And yes, you can still successfully complete a marathon. Alright, that's enough of the brutal awakening. If you've decided to stop listening to this Debbie Downer, that's ok. I can only try to be as clear as possible about the challenges ahead.

Marathon Running Tips for Beginners #3 - The Importance of Consistency and Number of Runs per Week

However long your journey to the starting line is, consistency is the backbone of successful marathon training. Make a schedule and stick to it, as best you can. Sometimes stuff happens. Life gets in the way and you might miss the occasional session. But be honest with yourself. Consistently missing sessions? Then your marathon will suffer.

Consistent running helps your body adapt and improve over time. Funnily enough, it also reduces the risk of injury. You get more time to build up gradually, and your body gets used to the stresses of running. Dropping off, or thinking you'll be fine with a few weeks of lighter training, is dangerous. You stagnate, and once you've dropped a few sessions you're likely to drop more.

How often should you run per week? I have seen marathon running programs with only three runs per week. I don't think that's ideal. I'd like to see you run four times per week at least, and four to five days per week once you're in full marathon training mode.

It does depend on your goals. Want to run the whole race? Then you'll need more training than somebody who plans to use a run/walk approach. It also depends on how much cross-training you're willing to do (more on that later). You can be reasonably successful with a little less running, compensated by a lot more cross-training. There are multiple ways to get to the finish line. But one way or another, you have to build your endurance. For a 26.2 mile foot race, you'd better get used to running.

The only exception is the taper: the final two or three weeks before the race when you cut back. Some programs drop to three sessions per week, others keep four or five sessions but severely reduce the mileage.

And not every run needs to be a full-blown long run or a tough workout. Quite a few will be easy five to eight milers, which take 45 to 70 minutes or so. But getting that mileage in matters. Whether you're running three, four, or five days a week, consistency is key.

Marathon Running Tips for Beginners #4 - The Long Run

There are different guidelines when it comes to marathon preparation. However, even the most basic marathon running programs will get you to run a long run of 20 miles, at least once. I'd like you to get there a few times if you can.

That may seem daunting. But you build up to it over time, and it's not about running at a blistering pace. It's about covering the distance. Your long runs are where you build the mental and physical stamina you need on race day. They are the most specific preparation for your marathon.

Do you need to run the full 26.2 miles in training? No. On race day you'll be rested, your adrenaline will be flowing, and your body will be ready for the extra miles.

The weekend is usually the easiest time for the long run. If you have a flexible work week, you can do it midweek instead. You just need to find that solid block of time.

Back it up with a second, mid-week semi-long run of at least 90 minutes. Once you've finished the half marathon program, you've done a few 90 minute runs already. In marathon training you build on that. When you run for 90 minutes or more at a time, your body learns to use its energy reserves more efficiently. And you need that. The marathon distance is actually too long for most of us to run on our stored energy.

Your body stores carbohydrate as glycogen, its easy-to-burn fuel. At some point, most of us burn through it. Then the body has to switch to burning mostly fat, which is a lot slower. That's the moment many runners recognise as "the lights going out". They go from feeling strong to feeling completely empty. Lots of longer runs, plus good fuelling (see tip #6), help guard against that. They also get your mind used to the idea of running for a very long time.

An interesting strategy if you're a beginner aiming to finish the marathon: add some walk breaks to your long run. You still cover the distance. However, recovery from a run/walk is much faster than from a continuous run. I'd recommend keeping a ratio of at least 75-80% running to 20-25% walking.

Marathon Running Tips for Beginners #5 - What About Speed?

Yes, speed comes into the picture. Maybe not quite as much as you'd like. I know many starting runners who run every session like it's their last. Not you, I hope?

Running way too fast is a real mistake. It's less enjoyable, causes more injuries and burns you out. When you're starting out, put more focus on endurance and time on your feet than on so-called quality workouts like tempo runs (sustained, comfortably hard running) and intervals (fast repeats with recovery breaks). The marathon is, by definition, an endurance event.

That said, you make the most improvement when your training covers a range of running speeds. A good marathon program balances easy runs with some faster work, rather than just easy run after easy run. Most of your weekly runs should be easy, with one long run and one semi-long run as your main workouts, plus some shorter runs.

If you'd like a program built around your own situation, have a look at the running coaching I provide.

Marathon Running Tips for Beginners #6 - Marathon Diet and Fuelling During the Run

When you run a lot, you need to eat properly. Simple as that. A good diet has plenty of carbohydrates and protein, plus "good fats". You probably need a bit more food than the rest of us, because you're logging so many miles.

You may lose a few pounds with all the running, and that might even be one of your goals. But I urge you NOT to follow a harsh diet in the midst of marathon training. You need to feed your body properly. If you don't, you'll be very fatigued and you'll increase your risk of injury. Your weight is only one part of the picture. Check out the Runner's Diet page for more info, and for some warning words about RED-S (Relative Energy Deficiency in Sport). That's what can happen when you don't eat enough to support your training.

Is your long run well over 60 minutes? Are you hitting 90 minutes and more? Then start practising a fuelling and hydration strategy. Gone are the old days when runners ran for hours to "train their bodies" to cope in an energy-deprived state. It's simply better to hydrate and fuel properly. You recover faster and get more benefit from the long run.

Two other things help you avoid running out of energy on race day:

• Carb loading - what you do in the last few days before the marathon to top up your glycogen stores.
• Pacing - a smart pacing strategy helps you stay strong throughout the race. Check out the marathon pacing page.

For all the details about fuelling during the run and eating while preparing for the marathon, see the marathon training nutrition page.

Marathon Running Tips for Beginners #7 - Increasing Mileage Safely

Building your weekly mileage is crucial for marathon success, but it has to be done safely. In any given year, a big share of runners get sidelined by injury. Why? Mostly because we're stubborn and push and push when we should take it a bit easier.

Hard / Easy Principle
Train hard one day, take it easier the next. On the hard day you could do a longer run. On the easy day you could do a shorter run, rest, or cross-train. Rest days are when your body repairs and strengthens itself, so don't skip them.

Suppose your schedule has you running three days in a row, 6 miles on each, 18 miles in total. That's not hard/easy. I'd much rather see 7 miles - 4 miles - 7 miles. Still 18 miles, but with a clear hard/easy pattern.

Listen to Your Body
The 10% rule you may have heard about (don't increase your weekly mileage by more than 10%) is not too bad. But in reality it needs to be balanced with the key rule of listening to your body. Start doing that. Seriously.

Check out all the information you need on my page about increasing mileage safely.

Marathon Running Tips for Beginners #8 - Staying Injury-Free

Injury prevention is paramount during marathon training. Strength training and cross-training can be your secret weapons.

Strength Training
I can't overemphasise the importance of strength training enough. I simply don't know a runner who hasn't benefited from it. It makes you stronger and faster. Most importantly, in a marathon build-up it helps get you to the starting line injury-free, which keeps you consistent.

So, include strength exercises for your core and leg muscles. The added stability can help reduce the risk of injuries such as knee pain and IT band issues. The strength training for runners page has a lot more information.

Cross-Training
Cross-training, like swimming or cycling, gives your running muscles a break while maintaining your cardiovascular fitness. Generally, if you want to improve your running, more running is the answer. But there may be reasons why that isn't the case for you. Maybe you have some niggles from the relentless pounding of the streets. Rather than doing another run and getting injured, cross-training may be the answer.

If you do get injured, cross-training helps you keep some of your fitness while you recover. And it gives you a mental break from running every day. See the cross training for runners page for more.

Marathon Running Tips for Beginners #9 - Take Care of Yourself

On your days off, get plenty of rest. Marathon training puts a lot of demand on your body, so take very good care of yourself. A crucial part of that is how much sleep you get. Your body does much of its repair work while you sleep, so treat sleep as part of your training.

Keep an eye on your weight as your training progresses. If you're carrying extra weight, it's fine to lose some while getting ready for your marathon, as long as you're eating well (see tip #6). If your weight is already in a healthy range, make sure you aren't losing too much. When you don't have much fat to lose, the weight that goes is likely to be muscle, and that makes you weaker. If you notice you're getting lighter and more tired, eat a bit more.

Final Thoughts

Remember, running a marathon is a significant achievement, and your journey should be as rewarding as crossing the finish line. Embrace the process, celebrate the small victories along the way, and don't be discouraged by setbacks.

With dedication, consistency, and smart training, you can transform yourself from a beginner into a marathon finisher.

So lace up those running shoes, find a training plan that suits you, and start your marathon journey today. The road ahead may be long, but every step brings you one stride closer to your marathon dream. Good luck, and may your training be filled with joy, determination, and the knowledge that you're becoming a stronger, healthier, and more resilient version of yourself. See you at the finish line!

Still feel overwhelmed by the challenge of the marathon ahead of you? Take the guesswork out of your training and check out the running coaching I can provide or my training app, PlanMyRace. A marathon is a big undertaking, and you will do so much better when you train with a running program specifically tailored to you!

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