When it comes to the marathon, you may have heard it described as a ‘a Herculean task or a “different type of beast”. The truth is that, yes, running a marathon is a considerable challenge in which good preparation is key.

The good news is that we’ve covered the essential ‘dos and don’ts’ for your training – so that you can enjoy the ride and crush your goals. Let’s delve into the essentials so that you can make it – not break it – on the big day.

THE ‘DO’ LIST

1. FOLLOW A STRUCTURED TRAINING PLAN

A well-designed marathon training plan is your roadmap to success. This plan should be easy-to-follow and include different types of training sessions and essential rest days. A great example of comprehensive plans are our adidas and Best Athletics training plans which cater to all abilities, from ‘novice’, ‘intermediate’ and ‘advanced’.

2. INCREASE MILEAGE GRADUALLY

It’s crucial to increase your weekly marathon training mileage gradually to prevent overtraining and reduce the risk of injury. A good rule of thumb is no more than a 10% increase in your previous weeks distance (keep track of this manually or on apps like Strava). Remember: patience in key in marathon training. Rome wasn’t built in a day, and neither is marathon-ready endurance.

3. LISTEN TO YOUR BODY

Running brings huge health benefits, but there’s no doubt it can be taxing on the body. Especially during marathon training, pay attention to signs of fatigue, soreness, or pain and rest when needed. Never ignore persistent pain or discomfort – it could be your body’s way of signalling potential injuries.

4. GET THE RIGHT SHOES

Don’t underestimate the importance of a quality pair of running shoes which can increase comfort and help you stay injury-free during training. Find out how to choose your running shoes here with the adidas range.

5. PRACTICE EVENT DAY STRATEGY

Use your long runs to practice with the clothes, nutrition, and timings you plan to use on event day (such as at what time you will eat breakfast – and what exactly that breakfast will be). This will help you understand what works for your body, and help you build an event day routine.

THE ‘DON’T’ LIST

1. OVERTRAIN

No matter how motivated you are to hit your training goals, stick to your training plan and resist the temptation to push your limits excessively. Overtraining can lead to burnout and increase the risk of injuries.

2. SKIP WARM-UPS AND STRETCHING

A proper warm-up sets the stage for a successful run as it helps prepare your muscles and joints. Similarly, a cool down and stretching is importance to recover effectively and avoid injury.

3. IGNORE SIGNS OF INJURY

Persistent pain or discomfort should never be ignored. Seek professional advice if needed, as addressing injuries promptly is crucial for long-term success.

4. SKIP THE TAPER

Tapering means decreasing your mileage and prioritising rest in the final few weeks before the event. It can be tempting to try to make up for lost training or ‘prove’ your fitness during this time. Avoid this: trust the process.

5. PANIC (!)

Unexpected setbacks or changes in your schedule may occur, but this is all part of the challenge of marathon training. If you have a busy week, try to prioritise your long run above all and avoid comparing yourself to others!

 

We hope you enjoyed this handy list of ‘do’s and don’ts’ and you feel ready to get started on your marathon journey!