Marathon training tips: How to make longer distances fun
Signing up for a running challenge can feel equal parts exciting and terrifying. But whether you’ve never jogged further than a parkrun or you’ve already conquered a half marathon and are eyeing up your next challenge, training for a longer distance doesn’t have to be intimidating. As someone who prefers muddy trails to tarmac and has completed both trail half marathons and marathons (without, if I’m honest, ever being the fittest person, the fastest runner or the best at nutrition), I’ve got lots of tips for improving your running – without it taking over your life. This is how to make levelling up your running easy – and dare I say it, fun?
Start where you are
One of the biggest mistakes new runners make is trying to do too much, too soon. If you’re completely new to running, begin with a run-walk approach and focus on building stamina before worrying about distance or pace. Even short sessions help (once round the block totally counts!), and those easy early runs lay the foundations for bigger goals.
Pick a plan (but don’t become a slave to it)
There are plenty of free marathon and half marathon training plans available online, and having a rough structure can be really helpful. A good beginner plan will gradually increase your mileage over several months and should include rest days as well as longer weekend runs. That said, life happens. If you miss a session because of work or family commitments, don’t panic. Consistency over time is what matters most.
Build your long runs slowly
The long run is the heart of half marathon and marathon training. It’s where you build endurance, confidence and mental resilience. But I believe in not worrying about pace during your first long runs. Slow and steady is great – in fact, most marathon training should feel comfortable enough that you could hold a conversation. Gradually increasing your longest run each week gives your body time to adapt and reduces your risk of injury.
Don’t underestimate walking
As a trail runner, I’ve spent plenty of events hiking up steep hills before running down them. Walking breaks can help you cover longer distances, recover on hills and build confidence when you’re starting out. The goal is time on your feet, not proving anything to anyone.
Find routes you actually enjoy
Not every run has to be a loop of the same city streets. One of the reasons I’ve stuck with running is because I switched from pounding pavements to exploring trails. I jog or cycle to nature reserves or to my local park to explore off tarmac, and being surrounded by nature makes runs feel less like exercise and more like an adventure. Unsurprisingly, research also suggests that enjoying the activity you’re doing makes it easier to stick with long term.
Get kitted out
The right running clothing – and most importantly, shoes – really are the keys to comfort and performance. The good news is you only need to invest in a few bits of quality kit – and they don’t need to be expensive. I love my Nike running trainers – they’re Nike Juniper Trail shoes from Very and they’re waterproofed with Gore-Tex for rainy runs but are still breathable over long distances. In hot weather I wear Sweaty Betty’s brilliant Tempo shorts, which have stretchy inner shots, a wide waist band and pockets for my phone and keys, paired with a comfy cropped Adidas tank top.
Fuel up
On distances longer than 10 miles you’ll need to rehydrate. Women’s specific running vests like Salomon’s Running Active Skin 12 lets you carry soft water bottles, snacks and your keys within easy reach, and I find it fits Salomon’s design fits my body snugly without moving about thanks to adjustable bungees. Experiment with snacks to work out what suits you mid-run. I don’t like protein bars – energy gels (and the occasional jelly baby) see me through bigger runs.
Remember why you signed up
Running isn’t always glamorous. There will be rainy runs, early alarms and days when the sofa seems much more appealing than chucking on your trainers. But there will also be moments when you realise you’ve just run further than ever before, discovered a beautiful new trail, or just made your day that bit better by getting some fresh air. Whether your goal is a marathon, a half marathon or simply running your first 5K, focus on progress rather than perfection. Run your own race, and the finish line will take care of itself.
