Marathon Preparation: What You Need to Know Before Race Day

Thinking about tackling a marathon? You’re not alone. Hundreds of UK runners lace up each year, and most of them start with a solid plan. Below you’ll find the most useful steps to get fit, stay healthy and feel confident on the start line.

Build a Smart Training Schedule

First off, don’t jump straight into long runs. Your body needs time to adapt. A typical beginner plan mixes three key runs each week: a short easy run, a mid‑distance run at a steady pace, and one long run that adds a few kilometres each week. Aim for a total weekly mileage that feels challenging but doable – usually between 30 and 45 km for new runners.

Include a rest day after the long run. Rest isn’t lazy; it’s when muscles repair and get stronger. If you feel sore, replace a run with a low‑impact activity like cycling or swimming. This keeps the cardio benefits without overloading the legs.

Speed work helps later in the program. Try a 400 m interval session once a month – run fast for 400 m, jog back, repeat 6‑8 times. It improves leg turnover and makes the marathon pace feel easier.

Fuel Right, Run Strong

Nutrition plays a huge role, especially once mileage climbs above 30 km a week. Focus on a balanced diet: carbs for energy, protein for muscle repair, and healthy fats for overall health. A simple rule is to fill half your plate with whole‑grain carbs, a quarter with lean protein, and the remaining quarter with veggies.

During long runs (over 90 minutes), practice your race‑day fueling. A mix of water and a small amount of carbs – like a sports gel or a banana – every 45‑60 minutes prevents the dreaded “bonk.” Test this in training, not on race day, to avoid stomach surprises.

Hydration matters every day, not just on the run. Aim for at least 2 litres of water daily and more on hot days. If you sweat a lot, add an electrolyte drink once a week to keep salts in balance.

Don’t forget your post‑run meals. Within 30 minutes of finishing, grab a snack with a 3:1 carb‑to‑protein ratio – a chocolate milk, a turkey sandwich, or a protein shake with fruit. This jump‑starts recovery and reduces soreness.

Finally, gear up right. Choose shoes with enough cushioning and a slight drop that matches your foot strike. Replace them after about 600‑800 km; worn shoes can cause injuries that stall your training.

Stick to this plan for the 12‑ to 16‑week build‑up, and you’ll walk into the marathon feeling prepared, not exhausted. Remember, consistency beats intensity – a steady routine, proper fuel and smart rest are the trio that gets you across the finish line.