This is your first step towards one of the most exciting and rewarding challenges in the world of distance running. The London Marathon is renowned for its incredible atmosphere and unforgettable race day experience.

Whether this is your first marathon or your 50th, this Runna marathon guide will equip you with everything you need to reach the start line feeling confident and ready to conquer the 26.2 miles.

Although the London Marathon may seem far off, it will arrive sooner than you think. Equally, with many months until the race, it can be challenging to know where to start your training, and the journey ahead might feel daunting. This guide is designed to ease those nerves and provide clear direction on how to begin your training journey.

Running the London Marathon is a once-in-a-lifetime experience, and we want to ensure you feel prepared on race day to go out there and enjoy every second.

Planning now, while you have months to prepare, will give you the best chance of success. Come race day, you’ll feel so ready to run, a PB is sure to come your way!

Consider these 4 key steps to get started on your journey to the TCS London Marathon:

Progressive Overload

Start with a mileage that you know your body can tolerate; do not jump in all-guns-blazing! A marathon is a significant challenge, so it's crucial to increase your mileage safely. This approach not only protects against stress-related injuries but also builds you up to running your fastest marathon yet in a manageable way. You've likely heard the advice "don't do too much too fast," and it’s essential to follow it. A training plan should ensure you increase your training volume by no more than 10% week-on-week. For example, if you can comfortably run 40 km per week, next week aim for no more than 44 km. This gradual progression gives you the best chance of an injury-free training period leading up to the London Marathon.

Niggles

We’ve all been tempted to push through the pain of a niggle, but it’s crucial to stop at the first sign of any pain. Although it may not feel like it in the moment, missing a few training sessions to let it heal will save you more time in the long run. Ignoring pain and continuing to run can lead to more severe injuries and weeks of physio, creating a larger set-back in the long run.

Strength and conditioning

In a marathon, your body endures around 50,000 single-leg hops. Incorporating strength and conditioning (S&C) and stretching into your training will ensure you are supporting your body with the load you are putting through it. Keeping your core, glutes, and other muscles strong will support your joints through these repetitive, load-bearing movements involved in running. With Runna, you have access to strength and stretching sessions in the app, which you can schedule around your running!

Deload week

While increasing your mileage over time is important, incorporating deload weeks is equally vital. A deload week, where you reduce your weekly mileage every 3-5 weeks, allows your body to recover and adapt to your recent training. This practice reduces injury risk and helps you feel both physically and mentally refreshed as you continue your training.

Your running shoes have a big job ahead of them, carrying you through miles of training and ultimately the marathon itself. Investing in a good pair will help protect your body from the impact with the ground. We recommend visiting a specialised running shop with in-store treadmills, where you can test different pairs and have your running gait analysed. This ensures you find the perfect fit and support for your running style. If you’re considering race-day shoes, you might also look into lightweight, carbon-assisted options for that extra edge!

Have a look at Runna Coach recommended shoes for a marathon:

With months to go before the London Marathon, staying motivated and knowing where to start can be challenging—and that's completely normal!

Set Small Targets and Goals

Break your training into manageable chunks by setting smaller targets and goals along the way. Signing up for shorter races leading up to the marathon e.g a half marathon, can help keep you focussed and motivated.

Consistency and making training fun

It’s not always easy to stay motivated but staying consistent is the key to seeing results. On tough days, remind yourself why you started this journey. To make it easier, drag your friends along or go to a local running club so you don’t feel alone in this challenging journey. Having others depend on you increases accountability, making it easier to stay on track.

To avoid burnout, ensure that your training is fun. Experiment with different routes, listen to your favourite music or podcasts, and celebrate small victories. Enjoying your training keeps you motivated and helps you maintain a positive attitude.

Finally, maybe the best thing you can do in the lead up to the London Marathon, is follow a training plan!

Following a training plan will not only keep you accountable but also will break your training down into manageable chunks.

A good plan will include everything you need to train for a marathon, from a variety of sessions to tailored mileage, pacing, and deload weeks. It should incorporate strength and conditioning sessions and use different types of runs, such as intervals and easy runs, to train various aspects of your marathon performance.

Create your Runna marathon plan now:

For a 2-week free trial, use the code ‘LONDONMARATHON25’.

Good luck!