THE JOURNAL
Tom Hanks in Forrest Gump (1994)
So, you’ve signed up for a marathon. Bravo. Maybe it was the rush of a well-run Parkrun. Or a moment of misguided optimism after one too many beers. Either way, just remember that 26.2 miles is no casual jog – and your body will let you know it. What’s the difference between crossing the finish line triumphantly and hobbling through the last six miles like someone questioning their life choices, you ask? Answer: being smart. That means more than just racking up miles. It’s about pacing, recovery, nutrition and, ultimately, keeping yourself in one piece throughout the block. Here’s some expert guidance to help you on your way.
01. Long runs are your new best friends
A marathon is about endurance, which means you and long runs are about to get very cosy. Gradually increasing your distance helps your body adapt to sustained effort. Keep the pace comfortable – the goal is time on your feet.
“Long runs build endurance, muscle strength, improve energy efficiency and help build confidence for race day knowing you’ve been there in training,” says Jonny Mellor, a professional marathoner and running coach with a PB of 2.09. “It’s hard to mimic in training how the final 5-10km will feel in the marathon, but the long run is the closest way of trying to achieve this without going the full distance.”
02. Keep it varied
Marathon running isn’t just about endurance, though – you need balance. Interval training, where you alternate between faster efforts and recovery periods, boosts cardiovascular fitness and improves running efficiency. These kinds of sessions push your lactate threshold, helping you sustain a faster pace for longer. They also train mental toughness, when race day gets tough, your body will remember what it’s like to push through discomfort.
“As a marathon runner, it’s too easy to become ‘one-paced’, so it’s important to go fast even when training for longer distances,” Mellor says. “I regularly keep at least one faster interval session in my plan every fortnight to keep things varied.”
03. Recovery is key
Training stress only makes you stronger if you recover properly. That means taking easy days seriously, getting seven to nine hours of sleep and incorporating active recovery methods like foam rolling and mobility work. Don’t ignore post-run nutrition, either: getting in carbs and protein within 30 minutes of a session helps kick-start muscle repair. Training hard is one thing, but training smart ensures you make it to the start line in peak condition.
“Electrolytes are essential, especially as your training volumes increase,” says Rhian Stephenson, founder of natural supplements and nutrition company ARTAH. “Magnesium is also an excellent mineral for marathoners and athletes; it helps muscle recovery, muscle fatigue, exercise performance, and can also help support sleep and stress, which will have a knock-on effect on your recovery and training.”
04. Play the marathon mind game
A marathon is just as much a mental challenge as it is a physical one. Long runs and hard sessions provide the perfect opportunity to practice mental strategies: break the race into smaller chunks, use mantras and visualise success. Learning to embrace discomfort and push through tough moments in training prepares you for the inevitable rough patches on race day. Confidence is built over weeks and months – trust the process and remind yourself of the work you’ve put in.
“Mentally preparing for a marathon involves setting realistic goals, visualising what experience you would like to have and focusing on breaking down the race into sections,” says Andre Coggins, a lululemon ambassador and sub-three marathoner. “Around mile 20, I would break the distance into two manageable 5km chunks, stay positive with affirmations and remind myself of why I am taking part in the marathon.”
05. Fuel your body – with carbs
Carb-loading before a marathon doesn’t mean eating more, but eating right. The goal is to maximise glycogen stores for sustained energy on race day. Focus on easily digestible, high-carb foods such as pasta, rice, potatoes and oats, while keeping fats and fibre low to avoid stomach issues.
“The night before the race, your meal should be primarily carbohydrate, but try to make it early so that you wake up hungry rather than bloated and sluggish,” Stephenson says. “This will help you maximise digestion and be able to fuel properly before the race. A common timeframe for carb loading before a marathon is about three days, but it’s important to practice this in the six weeks leading up to your race. Trialling any new nutrition strategy for the first time before race day can be risky.”
06. Don’t neglect the taper
Many amateur and professional runners struggle with “the taper”, the final two-to-three weeks of reduced mileage before race day. The key is cutting volume while maintaining some intensity. Your longest runs should be behind you, but shorter, faster efforts help keep your legs sharp. Use this time to rest, focus on hydration and trust your training.
“Rest and recovery is prioritised more than ever and my diet is kept simple [during a taper],” Coggins says. “The week is usually spent gathering inspiration and connecting with likeminded individuals who are set to take on the [same] challenge.”