Ambassador Anya wears the lululemon Hotty Hot Short and Swiftly Racerback Tank.
Thinking about running a marathon? Or maybe you’re gearing up for the London Marathon? Whether it’s your first or your eleventh, there are some things about 26.2 miles that you can only learn through experience.
As an elite runner and Runna coach—who has a marathon PB of 2:34 and has run 11 marathons—I've been there, done that, and I'm here to share my biggest marathon tips and hot takes.
1. You’re Probably Underfueling If You Hit the Wall
Hitting the wall is brutal, but it’s often preventable. The key? Fuel early, fuel often. So, here’s our high-level take on marathon fuelling strategies.
For new runners: it’s easy to forget about nutrition when you feel good in the first half of the race, but waiting until you need carbs is too late. Start taking gels or carbs around the 30–45-minute mark and keep it consistent.
For seasoned runners: if you’ve hit the wall before, evaluate whether you’re taking in enough carbs per hour. Most runners need 60–90g per hour, but many don’t train their gut to handle it. Your fuelling strategy is just as important as your pacing.
2. The Last 10K Will Be Uncomfortable—But Your Legs Aren’t Actually Going to Fall Off
Marathons are hard. That’s part of the deal. But when your legs feel like they’re done, you’re not actually in danger of collapse. This is why it’s so important to have a good foundation in strength training as a runner.
Break it down: instead of thinking about the miles ahead, focus on getting to the next kilometre. Small wins keep you moving forward.
Mental reframing: your brain will tell you to stop long before your body needs to. Train yourself to push through discomfort with mental cues like “just one more mile.”
3. Monitoring Your Resting Heart Rate Is a Game-Changer
Want to know if your training is paying off? Look at your resting heart rate.
Lower resting heart rate equals increased fitness. If you notice a downward trend, it means your heart is getting more efficient. Higher than usual? It could mean your body is overworked and needs more recovery. Ignoring this can lead to overtraining and burnout.
Check out our full guide to understanding and training to heart rate here.
4. Train Your Mind Like You Train Your Body
Physical training is only part of the equation—mental prep is what gets you across the finish line.
You can practice mental fortitude during your training long runs. Check out how to enjoy your long runs here, and start training your mind.
Here’s our hot take: visualisation works. Picture yourself finishing strong and hitting your goal. The more you see it in your head, the more natural it will feel on race day.
While you’re at it, why not journal? Write down why you’re capable of finishing this marathon. List reasons you’re ready, and revisit them when doubt creeps in.
Ambassador Anya wears the lululemon.
5. Relax. Get Bored Before You Get Tired
Marathons require energy conservation, and headspace. This tip is all about mental discipline. If you go out too fast, you’ll pay for it later—not just physically.
Early miles should feel easy. If they don’t, you’re probably going too hard.
Settle in. This is how you mentally prepare for a marathon. Let the race come to you. The best marathoners don’t chase the pace—they let it unfold naturally.
6. Use Anti-Chafe Balm. Everywhere.
This one’s simple, and one you don’t want to find out the hard way. Apply anti-chafe balm generously—underarms, thighs, back of your sports bra or singlet. Future you will thank you.
The right apparel will also go a long way in helping you avoid chafing, but more on what to wear for a marathon later.
7. Banking Time Is a Bad Idea
Going out fast thinking you can “bank time” is a rookie mistake. If you’d like a deeper dive, check out our full marathon training guide for our coach-recommended marathon strategies and marathon pacing tips.
The TL;DR version is:
Negative splits are the goal. Running the second half of the race faster than the first is the gold standard of smart pacing.
Burnout happens fast. If you go out even 10 seconds per mile too fast, it can cost you minutes in the final stretch.
8. Give Energy to the Crowd, and They’ll Give It Back
Race day is electric—use that energy. Crowds believe in you. Let their cheers fuel you when your legs feel heavy. Positivity is incredibly powerful. Negative thoughts drain energy, but leaning into encouragement that you tell yourself, and the encouragement you get from the crowds can keep you moving when things get tough.
9. The First Marathon Is a Learning Experience
No matter how much you train, nothing prepares you like actually running 26.2 miles.
If it’s your first: focus on finishing, not a time goal. The lessons you’ll learn will set you up for future PBs.
If you’ve done a few: use past experiences to refine your race-day strategy. Every marathon is a chance to improve.
10. The Real Halfway Point? 20 Miles.
You’ll hear this over and over because it’s true: the marathon really starts at mile 20.
Why? Because the first 20 miles get you to the hard part. The final 10K is where races are won (or lost).
If you treat mile 13.1 as halfway, you’ll be in for a shock. Instead, pace yourself to feel strong at mile 20, and you’ll be ready to crush the final stretch.
Ambassador Anya wears the lululemon Swiftly Tech Short Sleeve Shirt and the Hotty Hot 4" lined Short.
Runna Top Tip: Invest in the Right Gear to Support Your Training
Good kit isn’t just about comfort—it can be the difference between a smooth race and a painful one. And there really is something to looking good and feeling good in what you wear when running. Having the right kit for the job helps you go the distance—mentally and physically.
Shoes matter. Get a proper running shoe fitting and test them on long runs.
Technical apparel makes a difference. The right fabrics help with temperature regulation and chafing prevention.
Final Thoughts
Marathons are tough, unpredictable, and absolutely worth it. Whether you’re taking on your first or chasing a PR, these tips and hot takes will help you go in prepared. Trust your training, respect the distance, and most importantly—enjoy the ride. Head to lululemon to find the right performance gear to support your run, and see you at the start line.