With autumn marathons underway, you may be popping along to support a friend or loved one. Maybe you’ve followed their training journey, from long Sunday runs to the excitement (and nerves!) on race day. If you’ve been inspired to take up running or want to know how to get into running after watching a marathon, you’re not alone! Whether you’re new to running or already running regularly but want to step up to that marathon goal, this post is for you.

I’m here to give you some friendly tips on how to get started or take the leap to marathon distance. Ready? Let’s go!

Start where you are: Build a running habit

One of the most important things to remember when you start running is that everyone begins at different levels, and that’s okay. Whether you’ve never run before or only do the odd jog now and then, the key to success is consistency.

Top Tips for New Runners:

Walk-run method: If you’re starting from scratch, try a walk-run approach—for example, alternate between running for 1 minute and walking for 2 minutes. Gradually increase your running time as you get stronger.
Set a routine: Aim for 2-3 runs per week to build the habit. Find a time that works for you—morning, lunch break, or evening—and make it part of your weekly schedule.
Celebrate small wins: Your first 5 minutes of non-stop running? Celebrate it! Every small victory is a step towards your bigger goal.

Don’t rush. Running is a journey, and the key is consistency. Once you have that, the distances will start to increase naturally.

Increase your mileage gradually

Once you’re comfortable with shorter distances, it’s time to increase your mileage slowly. But remember, the key word here is *gradually*. It can be tempting to increase your distances quickly, but this is where injuries can creep in. A good rule of thumb is the 10% rule, where you don’t increase your weekly mileage by more than 10%.

Tips for building mileage:

Long runs: Incorporate a weekly long run. It doesn’t have to be super long at the beginning—start with something manageable like 5K and increase it by a small amount each week.
Listen to your body: Some days will feel tougher than others, and that’s perfectly normal. If you feel tired or something hurts, rest or cross-train instead of pushing through.
Rest days matter: Recovery is as important as training. Make sure to have at least one rest day per week where you do no running at all to allow your body to rebuild and get stronger.

Find your motivation

Running a marathon or getting into running at any level requires motivation and mental strength. There will be tough days, and it’s on those days that finding your “why” is crucial. Maybe it’s that sense of achievement, the desire to get fitter, or the thought of crossing the marathon finish line that keeps you going.

Ways to stay motivated:

Sign up for a race: It doesn’t have to be a marathon just yet! Look for a 5K or 10K event to give you a tangible goal to work towards.
Join a running group: There’s nothing like running with others for motivation. Whether it’s an in-person group or an online community, sharing your journey with like-minded people can be a real boost.
Track Your Progress: Use a running app like Runna to track your runs and see your improvement over time. Progress can be subtle at first, but tracking it keeps you motivated and focused.

Stepping up to the marathon distance

If you’ve already got a running base and have been wondering whether you could take on the challenge of a marathon, I’m here to tell you that you absolutely can do it! The idea of running 26.2 miles might feel overwhelming at first, but with the right mindset and preparation, it’s more achievable than you might think. Marathons are one of the biggest achievements for any runner, but they aren’t just for elite athletes. They’re accessible to anyone willing to put in the time and dedication. With the right plan and a gradual build-up of your endurance, you’ll surprise yourself with how far you can go!

Tips for Marathon Training:

Follow a structured plan: A marathon is not something to dive into without preparation. Following a structured training plan like the ones offered by the Runna app (use code RWR2 for a discount 😉) will ensure you build up your mileage gradually and safely.
Increase your long runs: The key to marathon training is building up your endurance with long runs. As you progress, these should gradually increase until you’re able to comfortably run 20 miles in training (hard to believe, right).
Pace yourself: Marathon pace is typically slower than your 5K or 10K race pace. Learning to run at a comfortable, conversational pace during long runs will prepare you for the marathon distance without burning out.

Fuel Your Runs and Recovery

Nutrition and hydration are vital when training, especially as your runs get longer. Your body needs fuel to keep going, and recovery food is just as important to help repair muscles. Use your training to work out what works best for you and your body.

Nutrition Tips:

Pre-run fuel: For runs longer than an hour, it’s a good idea to have a small snack beforehand. Bananas, porridge, or toast with peanut butter are all great options.
Stay hydrated: Carry water on longer runs or consider using electrolyte drinks to replace lost salts.
Post-run snacks: After a long run, try to eat a snack with both carbs and protein within 30 minutes of finishing. This helps your body recover faster and reduces muscle soreness.

Embrace the journey

It’s easy to get caught up in the end goal, whether running a marathon or completing your first 5K. But running is so much more than the destination. The journey of getting fitter, stronger, and more confident is where the magic happens. You’ll learn a lot about yourself along the way, and that’s something to celebrate!

Whether you’ve been inspired by cheering on a marathon or have always wanted to try running, it’s never too late to start or push yourself to the next level. The running community is here to cheer you on every step of the way!

So, lace up your trainers and get ready to embark on this exciting journey. You’ve got this!

Key Takeaways:

  • Start small and build up gradually. Whether it’s your first 5K or marathon, consistency is key.
  • Find what motivates you— signing up for a race or joining a running group.
  • Follow a structured training plan for marathons and be mindful of recovery, nutrition, and hydration.
  • Enjoy the journey and celebrate every step, big or small.

Now that you’re feeling inspired, what’s your next goal? A 5K? A marathon? Let’s get started—you’ll be amazed at what you can achieve!