Marathon Training: The Complete Guide to Preparation, Performance & Race Day

1) Build a Smart Marathon Training Plan

Most marathon plans run for 16–24 weeks, using gradual progression so your endurance improves without overwhelming your muscles, tendons and joints. The key is consistency: steady training weeks with deliberate recovery are more valuable than the occasional “hero” long run.

Key components of a balanced week

• Easy runs to build aerobic fitness and aid recovery.
• One long run to develop endurance and practise pacing/fuelling.
• Quality session (tempo, intervals, hills) to improve efficiency and speed.
• Strength & mobility (2x per week) to build resilience and reduce injury risk.
• Rest or active recovery to absorb training and keep fatigue in check.

2) Choosing the Right Running Shoes for Marathon Training

As mileage rises, the wrong shoes can turn minor niggles into long-term problems. The “best” shoe is the one that matches your mechanics, feels comfortable at slower paces, and still feels stable when fatigue hits.

What to look for

• Comfort first: no hotspots, pinching, or rubbing—especially on longer runs.
• Cushioning vs. responsiveness: more cushioning can help on high-mileage weeks; some runners prefer a firmer, more responsive feel.
• Stability needs: if you tend to roll inward (overpronation) or feel “wobbly” late in runs, a stability-oriented option may help.
• Fit and toe room: feet often swell on long runs—ensure you have space in the toe box.

Consider a simple shoe rotation

Many marathoners rotate shoes to balance comfort, durability and speed:

• Daily/long-run trainer: reliable cushioning and durability.
• Faster-day shoe: lighter for tempo/interval sessions.
• Race-day shoe: often lightweight with performance features (e.g., plated options), used sparingly in training to get familiar before the event.

3) Gait Analysis: Why It Matters (and What You’ll Learn)

Gait analysis is an assessment of how you run—often using video on a treadmill—to look at things like foot strike, pronation, cadence and how your hips/knees/ankles track through each stride. It’s useful for choosing suitable footwear and identifying movement habits that can contribute to inefficiency or injury.

What gait analysis can help with

• Shoe matching: whether you’ll likely be more comfortable in neutral or stability shoes.
• Efficiency cues: small tweaks (like cadence or posture) that may reduce wasted motion.
• Injury prevention: spotting patterns such as excessive inward collapse or asymmetry, then supporting it with strength and mobility work.

At SpeedHub, we provide in-store gait analysis to help you find the perfect running shoes for your stride and training needs. Even better, we offer a discount on gait analysis when you purchase any trainers from us, making it easier to train with confidence and comfort.

4) Nutrition for Marathon Training: Fuel the Work

Marathon training increases your energy demand and recovery needs. Good nutrition helps you train consistently, adapt faster, and show up on race day with full batteries.

Daily nutrition basics

• Carbohydrates are your primary endurance fuel—prioritise quality sources like rice, oats, potatoes, pasta, and fruit.
• Protein supports muscle repair—aim for regular servings across the day.
• Fats support overall health—include nuts, olive oil, seeds, oily fish, etc.

Fuelling during long runs

Long runs are the perfect time to practise race-day fuelling. For sessions longer than about 60–75 minutes, consider taking in carbs mid-run (gels, chews, sports drink) so energy stays stable and you reduce the risk of hitting the wall.

Pre-run and post-run habits

• Pre-run: a familiar carb-focused meal/snack 2–3 hours before longer sessions (or a smaller snack closer to the run).
• Post-run: carbs + protein soon after training supports glycogen replenishment and muscle repair.

5) Hydration: Before, During & After

Hydration isn’t just about water—it’s also about electrolytes (especially sodium) and consistent habits. Dehydration can raise perceived effort and increase risk of cramping, while overdrinking plain water can also be risky.

Simple hydration strategies

• Hydrate daily, not just right before you run.
• On long runs, sip regularly and consider electrolytes—especially in warmer conditions or if you’re a salty sweater.
• Use training to learn: experiment with bottle/vest options and how often you drink.
• Check your cues: very dark urine can signal you’re under-hydrated (though supplements can affect colour).

6) Race Day: Putting It All Together

The week before

• Taper (reduce training load) so fatigue drops while fitness remains.
• Don’t change anything major: shoes, socks, gels, breakfast—keep it familiar.
• Prioritise sleep and easy movement; nerves can affect the final nights, so focus on the whole week.

Race morning checklist

• Eat a tried-and-tested carb-rich breakfast 2–3 hours before the start.
• Have your planned gels/chews accessible (and a backup gel if possible).
• Dress for the conditions and warm up lightly.
• Start conservatively—your best race often begins with patience.

During the marathon

• Pace: keep the early miles controlled; avoid surges.
• Fuel: take small, regular doses of carbs as practised in training.
• Hydrate: sip regularly; include electrolytes if that’s part of your plan.

Final Thoughts

The best marathon training blends structured running with smart recovery, the right footwear (supported by gait analysis where helpful), and practised nutrition and hydration. Nail those pillars and you’ll turn marathon day from a survival test into a performance you can enjoy.

Note: This article is for general information. If you have a medical condition or a history of injury, consider speaking with a qualified healthcare professional or sports physiotherapist.