Training for a marathon isn’t just about turning up on race day and hoping for the best. It’s a months-long commitment that tests both your body and your mind. From sweaty summer miles to dark winter evenings, marathon prep asks for consistency, patience, and a good dose of grit.
The good news? With the right mindset, a structured plan, and kit that actually works for you, marathon training is totally achievable, whatever the season. In this guide, I’m sharing my favourite marathon training tips I’ve learned over years of running – from finding the right plan and fuelling properly to staying motivated when life gets busy.
Pick the Right Marathon Training Plan
The backbone of marathon success is your training plan. Without one, it’s all too easy to either overdo it or under-train. The best plan for you depends on your lifestyle, current fitness, and running goals.
Most traditional marathon plans are 12 to 16 weeks long. If you’re starting from scratch, you may want to build a base of consistent running before diving into a full plan.
Personally, I love using Runna because it takes away the guesswork. It builds a personalised plan based on your current fitness level, your target race, and how many days a week you can realistically train. It also includes mobility and strength sessions, which often get overlooked but are game changers when it comes to avoiding injury.
Tip: Add in your race date and see how your training fits around real life. Flexibility is key – missing the odd run won’t ruin your progress!
Layer Up (or Down) with the Right Kit
One of the biggest barriers to marathon training is simply getting out the door. Having kit that feels good and performs well makes it so much easier, especially when the weather doesn’t play nice.
A few essentials I swear by:
- Sweaty Betty Power Leggings – flattering, supportive, and great for colder days. They even have a pocket big enough for your phone!
- Shokz OpenRun headphones – for music and podcasts without blocking your surroundings.
- Good running socks: They’re underrated, but they’ll save your feet on long runs.
Having kit that adapts with the seasons helps remove one more barrier to getting out the door. Bonus points if you lay it out the night before your run!
Tips for Training in Bad Weather
Don’t let rain, wind, or cold keep you from your miles. Dress in layers, wear moisture-wicking fabrics, and keep a lightweight rain jacket handy. On icy paths, shorter strides and trail shoes with good grip can reduce slips. Training in less-than-perfect conditions builds mental toughness – and prepares you for unpredictable race day weather.The Importance of Recovery
Recovery isn’t optional – it’s when your body actually gets stronger. Include rest days, gentle yoga, foam rolling, and stretching in your schedule. Sleep is crucial too: aim for 7–9 hours per night, especially after long runs. Using tools like compression socks or massage rollers can also reduce soreness and improve circulation.
Gear & Tech Tips
Besides clothing, consider gadgets that make training easier. GPS watches or running apps help you track pace, distance, and heart rate. Hydration packs, reflective gear, and head torches for early mornings or dark evenings are lifesavers. Investing in shoes that suit your gait and foot type will prevent injury and make runs more enjoyable.
Incorporating Cross-Training for Better Performance
Marathon training doesn’t mean running every day. Cross-training helps build strength and balance, giving your joints a much-needed break.
Cycling, swimming, yoga, or even a Pilates class all count. I aim for two short strength sessions a week, focusing on glutes, core, and quads. Moves like squats, lunges, glute bridges, and resistance band work are brilliant for runners.
If you struggle with motivation, apps like Peloton, Fiit, or even free YouTube workouts are great options for squeezing in a quick 20-minute session at home.
Master the Long Run
Long runs are the backbone of marathon training, but they can be intimidating — especially solo ones. Think of them as mental training as much as physical. They teach you how to keep going when things get tough.
A few tips to make them more enjoyable:
- Plan your route: Out-and-back or loops feel less daunting.
- Save your favourite podcast: It gives you something to look forward to.
- Add variety: Try progression runs or add a few marathon-pace miles at the end.
- Stay safe: Use tracking apps like Strava Beacon or Garmin LiveTrack, or simply text your route to a friend.
Remember, these are the runs that build confidence and resilience. Every mile counts.
Nail Your Marathon Nutrition
Marathon training is as much about what you put into your body as the miles you run. Practising fuelling during training is crucial – you don’t want race day to be the first time you try a gel.
Here are some of my go-tos:
- Maurten gels – easy on the stomach and work well for me. Lots of people swear by SIS or High-5 – its personal preference. Use your training to find out what works best for you.
- Electrolyte tablets – great for replacing lost salts on warm days.
- Recovery shakes – I like a protein shake or chocolate milk post-run.
And don’t forget to refuel with real food too. Your body needs it to recover and rebuild.
Mental Strategies for Marathon Training
Training isn’t just physical – it’s a mental game too. Visualisation is a great tool: imagine yourself crossing the finish line, hitting your target pace, or conquering tough miles. Positive self-talk can also keep you motivated when fatigue hits. Some runners even create mantras like “One mile at a time” or “I’ve got this” to repeat during long runs. Mental preparation can make the difference between struggling and thriving on race day.
Listen to Your Body
It’s tempting to push through tiredness, but smart training means knowing when to rest. If you’re feeling run down, sore, or overly fatigued, ease off. Missing one run won’t derail your training — overtraining might.
Use rest days wisely. Walk, stretch, foam roll, or do absolutely nothing. Recovery is where the magic happens.
Plan Ahead for Race Day
Even if race day feels far away, it’s worth preparing early. Test your race kit, fuelling strategy, and pre-run meals in training.
If you’re running a spring or autumn marathon, sign up for a half marathon or 10-miler a few weeks before. It’s a great confidence boost and helps you practise pacing.
Trust the Process
Marathon training is never a straight path. You’ll have great runs that make you feel unstoppable, and tough ones where every step feels like hard work. Both are part of the process, and both make you a stronger runner.
So be kind to yourself. If you’re feeling a bit lost with structure or want that extra bit of accountability, Runna is there to help. Use my Runna discount code RWR2 to get started.
You’ve got this. Now lace up and take it one run at a time.
