Top Tips For The Marathon
Compiled by Helen Smethurst
January 2007
Run Training
Take 2-3 years of building up mileage before attempting a first marathon – unless you are purely a ‘Fun-Runner’. — Stephen Whiting
It‘s good to follow a program, and also to keep a record of times and distances. I think it motivates you when you can see how far you‘ve come on since your training started. — Colin Stevenson
Google pedometer is good for working out your distances with reasonable accuracy. First time I trained for marathon, I thought I was running further than I actually was. — Colin Stevenson
Gels can be good to boost you mentally and physically during a run, but it's important to try them in training runs because they can have side effects. There are different flavours, brands, with or without caffeine. — Colin Stevenson
For long runs on Sunday mornings I used to put a bottle of water in a bag under a bush along the route somewhere. That means you've got to cycle or drive there earlier or the night before to hide it though! But it’s better than carrying the water with you all the time when you are running. — Colin Stevenson
Plan your long runs so that you are ‘entertained’. Run somewhere different or run with others. — Helen Smethurst
Take some essentials on your long run. Maybe some money, your mobile or Oyster card in case you have problems. — Helen Smethurst
Accept offers of assistance from anyone who offers to train with you or go out running with you - colleagues, friends, people in the club even if maybe their pace isn’t the same. Variety helps you keep going. — Colin Stevenson
Don’t over-race before the marathon. Use longer races as ‘hard training runs’ not 100% efforts. — Stephen Whiting
Your marathon pace should feel easy. — Stephen Whiting
Use the food on your long training runs and work out which is best for you. — Mark Forrest
Ensure you do the long runs and at least one or two 20+ milers beforehand. — Andy Atkins
Last 10km – I ran the last 10K of the marathon on the previous Saturday, to get acquainted with the route. It was helpful but not essential. — Niv
Cross Training
Incorporate a non-running element into your schedule. I swam and had a sauna/steam room session once a week, which improved my breathing and was very relaxing. — Leila
Some cross training e.g. swimming helps you build up strength and recover from runs. It's hard to fit in when you are focussed on getting miles in, but I think it’s worth it. — Colin S
Regular massages help tried legs to recover from hard sessions. If you can’t afford them have a go at massaging yourself. — Helen
Diet
My top tip for people who are a bit overweight (like myself) is make all efforts to lose weight. if I put my mind to it - with the long-distance training and controlled diet - I have lost as much as 10kg, which is a lot less to carry round 26.5 miles! So every kilo lost is a few minutes off my time. Makes such an enormous difference to my times. In my case only the long distance running seems to burn the fat. — Wayne
Tapering
There’s a debate in running publications about tapering. A lot of the advice is 3 weeks, some people just do 1 but I think 2 is about right. — Colin Stevenson
Do taper during the last week, even if you were injured, ill, etc. in previous weeks and did not get enough miles in - tired legs will not last 26.2 miles or will slow you considerably down. — Ozoda
Pre Race Week
Make sure you are getting enough sleep int he pre-marathon week, for you may be too nervous to sleep the night before the event (which will not hinder performance if you stocked up on sleep in the previous nights). — Ozoda
The Night Before Race Day
Making a time line ‘to do’ list the night before, of what do on the morning of the race. E.g. 0520 bath; 0545 breakfast (& what this will consists of, precisely); 0630 take Immodium; 0730 take caffeine pill; 0745 catch transport... Etc. Also laying out all kit, breakfast items etc the night before. Helps me relax so that I can get a good night’s sleep! — Zoe
Don’t line up with an injury, you will get another chance. — Stephen Whiting
Don’t run if feeling unwell, as the consequences will last for a year or two if you do. — Ozoda
Taking Immodium ‘instant’ pills 2 hours before the race (dunno about anyone else but nerves play havoc with my digestion!) — Zoe
Take lots of Imodium. — Wayne
I’ve found caffeine pills really effective for generating a positive buzz in the first part of the race. — Zoe
Pacing And Crowds
Write your split times on your hand to maintain your speed. — Wayne
Go off slow and then slow down further — with the other runners and the crowds you might still find yourself being dragged along quicker than your target pace. — Andy Atkins
Start the race slowly and don’t worry about anyone else but yourself. Gaining seconds in the first half of the race is a false economy as you could lose minutes in the second half. — Helen
On the run itself, don’t go off too fast at the start. In London especially, if you are down the field you find yourself walking quite a lot in the first two miles because it's so crowded. There's a temptation to try to make up lost time by going too fast once there is more space but you can end up tiring yourself out. Better to keep a steady pace and wait your chance later. &mdash Colin Stevenson
Running in the lee of bigger runners (even when it’s not particularly windy), maintaining a position almost right on their heels. — Zoe
Position your supporters well — you’ll think about the next ‘meeting point&rsquo rather than the how many miles left etc. — Andy Atkins
Run with someone you know or chat to someone going at your pace to encourage each other. Miles will go quicker and it will make it much more difficult to stop to walk. — Andy Atkins
Everyone else around you is also in pain at 20 miles – don’t give up.— Stephen Whiting
During The Race
Writing on the back of my hand at which miles I’ve planned to take my energy gels. — Zoe
My mistake was not to carry any food/gels etc. By the time you reach 20 miles you are sick of Lucozade Sport (the official drink at London). — Mark Forrest
Whilst running, take water at least at every 3rd water station – even if you are not thirsty, sip a little (it makes a difference immediately) and it may be too late to wait till the next one. — Ozoda
Look out for banana and orange slices offered by people on the course: they are better than chocolate and jelly babies (which are on top of all contain gelatin and are not suitable for vegetarians). — Ozoda
Avoid the gangs of St John’s ambulance people eager to catch your hand to smudge it with an unpleasant sticky substance, which you later discover is not edible and not easy to get rid off (Vaseline). — Ozoda
Smile (facial muscles do not participate in the actual process of running, therefore, smiling will not deplete your much needed glycogen store) it helps you think of something nice (preventing you from thinking of stopping). — Ozoda
Post Race
Don't stop straight away, keep walking – it will not only help your heart rate to return to normal and get rid of lactic acid, but also allow you to show off your medal and bravery to more people around and you might get some BBC coverage. — Ozoda
Have a light massage and take a bath the day after, walk for 20-30 minutes and eat, eat, eat, eat – guilt free! — Ozoda
