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How to Run a Marathon

Updated: Apr 9, 2023


Want to run a marathon? It is a common inclusion in many people's bucket lists. And for good reason - 42kms of running. Epic. In fact, only 0.01% of the world's population will run a marathon in their life time!

The world record time for running a marathon is 1:59:59 by Kenya's Eliud Kipchoge. This is simply incredible! But, for the average person, our first goal should simply be to finish a marathon.

So, how do you get started? It can be overwhelming to think about all the details involved in preparing for this massive undertaking. Check out these 6 tips to help you cross that finish line!

1. Get your gear together

You should get a good pair of running shoes. It's important to choose the right gear for your body type and running style, so you can avoid injury.

If you're going to run a marathon, it's important that you look good while doing so! The best way to do this is by having some nice clothes and accessories on hand.

2. Find a training regimen and stick to it

The most important thing to remember when running a marathon is that consistency is key. You need to keep at it for months and months, not just a few weeks or days.

If you are new to running, think about what your goal is: how long do you want to run? What kind of shape are you in? If this runs counterintuitively with the idea of working out consistently for months at a time, don't worry! It's okay if some days feel better than others—that's part of the process too! And don't forget that everything is okay as long as tomorrow comes around sooner rather than later (which will probably happen).

3. Pace yourself

You’re going to be running, and while you may have heard that it’s important to pace yourself, not everyone knows how or why.

Pacing refers to the split between your warm-up and cool-down periods. In order for you to finish the marathon in a healthy way, it is imperative that you keep up with this pace. If someone is already walking halfway through their race (or even midway through their second half), they won't be able to finish at all!

To determine how fast or slow each mile should feel for your first two marathons, run two different distances on flat ground using the same distance (say 5000 meters). The first time around should be at an easy pace where there are no hills or turns—just straight lines across town! Then after finishing this run (which takes about 20 minutes), repeat again but this time do it on hilly terrain so that by the end of each distance there should be some inclines involved--this will help prepare runners for what's coming next.

4. Take care of your feet and legs

To avoid injury and to be prepared for the race, you'll need to take care of your feet and legs. Here are some tips:

  • Wear shoes that fit properly. Your shoes should feel comfortable and support your feet, with no pain or discomfort after an hour or so of running. If you're using a new pair of shoes for this marathon training session, try them out by walking around the block a few times before getting started on your run; if they don't feel right at first, try another style until you find one that works well for both comfort and stability—and remember not everyone has the same foot shape!

  • Don't wear the same pair of shoes every day (or even every week). Getting used to different kinds of footwear will keep things interesting throughout marathon training season so there isn't any monotony involved when it comes time for race day! Plus there's nothing worse than having blisters because someone else wore their old favourite sneakers which caused friction against top layer skin layers."

5. Fuel your body right

You can boost your energy by eating well before, during and after exercise.

  • Eat plenty of low GI carbohydrates before the race! This will give you sustainable energy to help power you through the 42kms! Be sure to allow 2-3 hours for this large meal to digest before the race starts. Good examples of low GI foods include:

    • Wholemeal bread

    • Rice

    • pasta

  • Snack on hi GI foods during the race to keep you energy levels up. Good examples include:

    • Bananas

    • Lollies

    • Energy gels

    • Sporks drinks

    • Chocolate

  • Consume plenty of protein and carbs after the race to replenish glucose stores and begin the recovery process. Examples include:

    • Chocolate milk

    • Sports drinks

    • Meat

    • Nuts

    • Eggs

6. Don't neglect mental preparation

As with any physical challenge, the mental aspect of running a marathon is just as crucial. There are many ways you can prepare for this event and ensure that you are mentally prepared for what lies ahead. A good place to start is by making sure your body is ready for the rigours of training and racing.

The first thing I would recommend doing is getting some solid rest before starting your training regimen. This will help ensure that your body has enough fuel reserves so that when it does start running again, there aren't any problems with energy levels or motivation levels throughout the day-to-day grind of training sessions.

Your next step should be finding ways in which you can improve how well motivated/motivated yourself are throughout each day's workout schedule—including those times when things seem tough but also those times where everything seems easy as pie! It may sound simple (and sometimes even impossible), but having some sort of plan helps keep us focused on our goal(s) at hand: completing an entire marathon without stopping once along its course!

Preparing for a marathon takes time, effort, and dedication.

As you prepare for a marathon, it's important to know that the training you do will take time and effort. You may feel like your legs are ready to run a full marathon in just a few weeks, but before you can even think about starting that journey, there are several things that need to be done first:

  • Find an appropriate running partner. This is especially true if you're new to running; choosing someone who has experience with running marathons can help ensure that both of your goals are met successfully.

  • Create an exercise routine that includes strength training as well as cardiovascular exercises such as jogging or biking (or both). This will help strengthen your body so when it comes time for race day, everything feels stronger than usual!

  • Eat healthy foods throughout each day—and don't forget about breakfast! It keeps hunger at bay longer than other meals so eating something early helps prevent overeating later on during lunchtime."


If you’re serious about running a marathon, then prepare yourself for a long journey. But don’t let that discourage you; once you start training and improving your time, it will be well worth it. Your goal for your first marathon should be to simply complete it! After that, you can begin aim for times. The world record is

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