If you’re reading this, it’s likely you are one of the record-breaking 500,000 London Marathon ballot entrants who actually beat the odds to secure your place for the 2024 race.
It’s also likely that you’re completely sh**ting yourself.
But don’t worry because you and I are in exactly the same boat. I happen to be running the 2024 TCS London Marathon for Samaritans and let me tell you, it’s a daunting but also exciting thought.
After all, I get out of breath just running up the stairs, let alone running 26.2 miles – however, it’s for an amazing cause that is extremely close to my heart, and I want to give it my all.
So if you’re wondering where to start, I’ve got you covered with some expert advice to help you take those first sweaty steps towards smashing the London Marathon next year.
Sean Willers is an online fitness and nutrition coach, ex-British military and founder of Willers Fitness – not to mention he’s run multiple marathons – and he tells Metro.co.uk some simple tips to get started.
So, what is the first and most important step towards starting marathon training and why?
‘A good pair of trainers is absolutely essential,’ Sean says. ‘You want to ensure you’ve tried and tested them before the race to ensure they’re comfortable and help prevent injuries.’
Sean recommends the Nike Vaporfly 3s, which he uses for his longer runs.
While the marathon is many months away, it doesn’t hurt to start getting some runs in now as it can only help you in the long run (pun intended), but if you’re not quite ready to dive in to training just yet, how long do you need?
Sean says: ‘I would suggest training for a marathon for a minimum of around 16 weeks. This duration allows your body to adapt gradually, reduces the risk of injuries, and covers different training phases.
‘Include long runs, speed workouts, tempo runs, and rest days. I also suggest running at least one 20-mile distance during training before the race.
‘Increase your mileage gradually, incorporate strength training, maintain a balanced diet, stay hydrated, listen to your body, cross-train, prioritise good sleep, and consider participating in shorter races for practice.’
But Sean also says it’s important to ‘stay positive and set realistic goals,’ which will help you to stay motivated.
Marathons require mental and physical resilience and it’s vital that you don’t compare your training or progress to others around you.
Sean adds: ‘Remember, everyone’s marathon experience is unique. Listen to your body, adjust your plan as needed.
‘Enjoy the journey, stay consistent, and celebrate your progress. Best of luck with your marathon training!’
James Dixon, a personal trainer who specialises in training for marathon-level endurance also has some useful quick tips to add, which you may not have thought of.
He tells Metro.co.uk: ‘A secret weapon that many underestimate is strength training, particularly core exercises. Not only does it boost your performance, but it’s also a shield that guards against potential injuries.
‘Alongside this, maintaining a consistent hydration and fueling strategy can’t be overstressed.
‘Your body is an engine, and just like any engine, the fuel you feed it affects its performance.
‘While a 5k might not demand in-race refuelling, longer races like half and full marathons do. And remember, hydrating is not just a race-day activity; it’s a daily habit.’
Incorporating variety into your marathon training:
Incorporate other forms of exercise, such as swimming, cycling, or yoga, into your training routine.
Our bodies are incredible at adapting and getting used to what we do. So even when we are exercising and thinking we’re doing good, repeating the same exercise over and over again, our bodies are going to get used to it and they’re going to plateau.
You’re going to stop seeing those improvements that you want to see and that’s going to get you a little bit disillusioned with what you’re doing making it likely to lose motivation.
Strength
Often people are a little bit fearful of this because they think of lifting heavyweights in the gym, but weightlifting is fantastic for all groups.
There are different ways you can do strength training, but ideally, we want to be working against some kind of resistance.
And if you’re unsure about this, find someone who perhaps does do some weight lifting to do it with you or ask the advice of a trainer in the gym.
Perhaps seek the advice of a strength and conditioning coach who can show you how to safely and effectively do what’s best for your body.
Flexibility
Next is flexibility and stability. We spend quite a lot of time talking about this in Pilates. It’s the kind of thing that comes to mind when you think about Pilates.
We want to make sure that our bodies are able to move with ease and effectively. So we’re really looking at slowing things down, looking at the quality of the movement.
Have you got the flexibility you need? Have you got the control and stability in your body to look after your joints and remain injury-free?
Pilates, yoga, or Tai Chi, finding a way of getting that control of your body and really being able to get into your body with mindful exercise achieves the quality of movement we need.
(Source: Helen O’Leary, physio and director at Complete Pilates)
James also points out that it can be easy to get swept up in the marathon excitement and try to keep up with everyone, but this is a big no no.
He says: ‘Pacing strategy plays a crucial role too. In marathon running, going too fast too soon is the Achilles’ heel of many runners.
‘A gradual pace increase helps in maintaining energy levels and prevents the infamous “hitting the wall”.
‘The journey isn’t always linear. Listening to your body, taking sufficient rest, and having a buffer period to account for setbacks is crucial.
‘On race day, the key is to channel your excitement and nerves into a steady pace to achieve your race goals.’
Do you have a story to share?
Get in touch by emailing MetroLifestyleTeam@Metro.co.uk.
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