How to Train for a Marathon: The Ultimate Guide for Beginners and Experienced Runners

The marathon was originally an Olympic event for a reason. As a test of endurance, stamina, and mental resilience, completing this 26.2-mile feat never gets easier. So whether it’s for a good cause, striving for a personal best (PB), or just getting to the finish line that’s motivating you, having the right training plan, nutrition, and gear will help you perform at your best. 

This guide will give any level of marathon runner the information needed to survive and thrive in this ultimate long-distance event. From example sessions and diet plans to tips on overcoming challenges and kit recommendations, this article will help people of all abilities on their journey into marathon training.

From Zero to Hero with Long-Distance Running

There are many myths and rumors about running a marathon that you might come across. Indeed, completing this distance isn’t easy. Whatever your running level, you’ll need to clock up miles regularly, eat right, rest, and keep yourself motivated. 

Your exact preparation plan will depend on your running background and experience. So whether this is your first race or you’ve lost count of those you’ve participated in, here are some general tips to keep in mind. 

If You’re New to Running

You’ve done it; you’ve taken the leap and signed up for your first marathon. Making the decision is a big step in itself. Now, all you need to do is remain calm and put a realistic plan in place to tackle this huge challenge. 

The fear of starting marathon training is real and should not be underestimated. However, it’s important to remember that many runners have been in your position before (there may even be some in the same race), and getting to the finish line is an achievement that’s worth all your hard work. 

As well as following the preparation tips in this guide, joining a local running club or group will help you find athletes with a range of marathon experience. Some might be pros who can give you tips based on their past races. Others might be in the same position as you. You may even find a training partner who can hold you accountable and keep you motivated. 

Having a kit bag of good quality running gear will also set you up for training success and make you feel more confident. Comfortable shoes, durable, breathable shirts, and lightweight shorts or tights (depending on your preference) are must-have items. A good jacket and accessories like gloves and warmers are recommended if you’re training over the winter, spring, or fall.

If You’re a Regular Runner

Maybe you’re already hitting the road or trails regularly, have completed a half marathon, or run the full distance event before. Even for experienced runners, the 26.2-mile race is a test of both mental and physical endurance. It’s also an achievement many endurance athletes want to tick off their bucket list. 

To take your performance to the next level, this guide will give you advice on: 

• Training techniques that can help you build pace as well as distance

• What to eat and drink before, during, and after a race

• The running accessories that will boost your training success

• How to overcome challenges such as injury or restricted training schedules

So, get ready to run your next marathon PB with the following tips and guidance.

Running Gear and Kit: What Do You Actually Need?

When researching the kit needed to run a marathon, it can be tempting to start buying every item on each list you find, but it’s important to sit back and think about what gear you need. Especially if you’re a beginner, keeping your kit bag as basic as possible until you find your running style will stop you from buying equipment you’ll never use. 

Gear that everyone will find helpful includes:

• Comfortable running shoes: Getting shoes that fit well and support your feet on the training terrain is a must. Running sneakers differ depending on your foot shape and running style, so getting professionally measured is a must.

• Nutrition and hydration: Your body will need extra fuel over the marathon distance; a carriable water bottle, small snacks, or sports-specific gels or chews are recommended

• Engineered running clothes: Moisture-wicking, breathable, and lightweight materials with a close fit are the best to keep you comfortable for the whole 26 miles.

• Technology: To support your training, you might find a smartphone or smartwatch useful for keeping pace, navigating, and tracking routes or progress.

• Safety kit: Having anti-chafe balm, blister plasters, safety pins, sunscreen, and electrolyte tablets in a small, handy bag means you're prepared for anything.

• Easy-to-carry storage: Running rucksacks, armbands, or belts will help you comfortably carry all your essentials on training or race days.

• Training apps: These can be downloaded to help you map out a training plan, find routes, and keep track of your progress. Both free and paid options are available.

Some equipment might be fashionable, but items that won’t be needed for most runners include:

• Trending shoes: You might be tempted to invest in the latest sneakers, but it’s more important to choose a pair that fits your foot well, is durable, and suits the terrain you’re running. 

• Ankle or wrist weights: Logically, running with these would help you build strength, but they can put too much pressure on your joints and cause injury.

• High-end watches: If you’re an experienced runner and fancy treating yourself, this investment may be worthwhile. However, for beginners, a simple sports watch or smart tracker will give you all the information you need.

• Running books: These might be helpful for inspiration, tips, or advice, but each individual’s training journey is personal.

• Extra training equipment: Foam rollers, ice baths, and balance boards can be helpful for injury prevention and recovery. However, try out another runner’s equipment before you buy to make sure you’ll find it useful.

In addition to having this kit, following running groups or influencers on social media can also help you find training tips and advice.

Recommended Running Kit

Investing in a few key pieces of equipment will be worthwhile when you’re out on the road or trail for hours at a time:

• Water bottles, bladders, or backpacks: To keep you hydrated, having easy-to-carry water sources is essential.

• Runner headphones: Step to your favorite tunes or podcasts with a comfortable, close-fitting pair of headphones. Make sure they’re compatible with your smartphone or music device and are bone-conducting, as this is a requirement for many races.

• GPS: This will help you accurately track your running distances. Some GPS devices can also help you build or navigate routes, which is helpful if you’re training on holiday or in places you’re not familiar with.

• Body monitors: If you’re an experienced runner, keeping track of your body temperature and heart rate can help you monitor your training effort and tailor your recovery.

• Sun protection: Even if the sun isn’t shining, you’ll be exposed to UV rays over hours of outdoor training, a sunscreen with a good level of SPF will keep you protected.

• Anti-chafe balm: Hours of sweat and moisture build-up will cause chaffing and rubbing, so having this to put on hot spots will help avoid discomfort.

• First-aid kit: Just in case, it’s useful to have blister plasters, antiseptic wipes, and safety pins on hand, especially if you’re endurance running on trails.

Access to indoor gym equipment is also recommended to support your training program. Starting or restarting your membership so you can access weights, treadmills (useful for some speed sessions or dark training days), and a cross-training kit will help you achieve next-level performance.

Importance of Running Gear

To build up your mileage and pace, you’ll be heading out in all weather for several hours each week. Having the right running gear will help you keep moving comfortably in any training session:

• Shorts: Items made from breathable, moisture-wicking fabrics will leave you free to move without friction.

• Tops: Close-fitting shirts made from technical fabrics will maintain your core temperature and prevent chafing. Reflective details will help you be seen when running near traffic. Avoid cotton as this will rub and get heavy when damp.

• Running underwear: Having boxers, briefs and bras with well-placed seams and breathable fabrics will ensure next-to-skin comfort.

• Jackets: Lightweight, packable jackets with wind and water resistant or -proof materials are the first defense against bad weather, making them essential for all-weather running. Look for neon colors and reflective details to help you be seen on darker days.

• Vests: Breathable, windproof, and water-resistant vests are handy layers for maintaining your core temperature when you’re training in spring or fall.

• Long-sleeved running shirt: Useful for layering in cold weather, choosing an item made from breathable materials can also protect you from the sun without causing you to overheat.

• Base layers: Especially for night or winter running, base layers such as tights and tops made from thermal or windproof materials will help you stay warm in any weather.

• Gloves: Cold fingers can take your focus off the road or trail in front of you, a pair of gloves with thermal linings, water-resistance, and wind proofing will help you train well in the cold.

• Socks: Having durable, moisture-wicking socks at your preferred length will keep your feet moving without rubbing for mile after mile.

• Shoes: The first contact point with your running terrain, your shoes must fit your feet well and support your feet and ankles. Ill-fitting shoes will cause rubbing, and discomfort and can even risk injury.

• Sunglasses: Hours of staring at the road can leave your eyes straining from any glare, even on gloomy days. Sunglasses protect against this and any rain or spray on wet training days.

Nutrition Planning

To keep moving well, your body needs to be fully fueled and hydrated. Though the GOREWEAR team are experts in running clothes, not nutrition, the athletes we work with keep these diet guidelines in mind during training and on race days.

Planning Your Meals Pre and Post-Run

Each individual’s dietary needs and preferences differ. As such, there’s no one-size-fits-all solution when it comes to marathon training nutrition. You might need to adjust your diet over your training period to find a plan that suits you best. Experienced runners or those following specific diets (e.g. vegan or gluten-free) may want to consult a dietitian for specific advice.

Generally, having a good balanced diet will keep you well-fueled and protect your immune system from the demands of marathon training. Having more carbohydrates on hard training or race days and increased protein and fats on low-intensity or rest days will also give your muscles all the energy they need. 

Specifically, to fuel yourself before long training sessions or races:

• Hydrate well by sipping water regularly. You might want to add electrolyte tablets to give your body plenty of supply before you run. On hot days, the amount you drink will need to increase

• Prioritize plenty of carbohydrates by eating a good source (such as oats, rice, or pasta) two to four hours before you run. Around an hour before you head this out, top this up with quick-hit carb sources like bagels or toast

After hard training sessions or race days, make sure you focus on: 

• Hydration with plenty of water and electrolytes to replenish your body and help your muscles recover

• Having a balanced meal with plenty of energy-dense carbohydrates, vegetables, and good sources of protein and fat. Keep the meal simple and avoid anything that might disrupt your digestive system, as this could hinder your recovery.

Fueling During a Marathon

To perform best, you need to stay hydrated during the whole race and replenish your muscle’s energy when you’re running beyond 90 minutes. Having access to water with mild electrolytes or keeping salt tablets in your running belt or pack will help replace what you lose in sweat. 

To top up the glucose in your muscles, carry energy gels, chews, or other candies you can consume easily as you run. Just make sure you don’t try them for the first time on race day, as it can take your digestive system time to get used to these foods. 

Foods and Drinks to Avoid Before a Marathon

The key to avoiding discomfort on race day is to not try anything new from your usual diet plan. Keep meals simple and don’t eat anything your digestive system will find difficult to process before you run, such as creamy, rich, and spicy foods.

Drinking alcohol and too much caffeine can also dehydrate you and disrupt digestion. Stick to plain water or electrolyte drinks before and after your marathon to keep your body feeling refreshed. 

Training Plans

Each individual’s training plan will depend on your running level, the number of sessions you can fit in every week, and the type of marathon you’re training for. However, there are some key tips to keep in mind for any race prep schedule. 

Training for the Terrain of Your Marathon

Though each marathon will be the same length, the route, elevation profile, and road conditions will change from race to race. These factors can make a huge difference to your performance and need to be kept in mind when you’re building your training plan. 

For example, if your marathon route has a few hills in it,  you need to include some inclines on your training routes. Similarly, you’ll need to hit the trails if the route heads out on dirt tracks or cross country. 

If you’re a beginner runner, it can be useful to book one or two preparation events so you get used to the race day routine. Sign up for a charity or short-distance run so you know what you need to take with you, where you need to register, and how it feels to run as part of a group surrounded by crowds. 

Build Up Your Distance Over Time

If you’re a beginner runner or not, your body needs to be conditioned to cover long distances. To do this without risking injury, you need to build up over time. Adding a mile to your endurance run each training week until you reach 26 is a good pace of progression. However, if your body is adjusting well to the distance, you may be able to build up faster. 

Whatever plan you use, make sure you listen to your body and adjust your schedule accordingly so it can get used to the training load. This is particularly important if you’re a beginner or runner who’s returning to racing after a long period. 

Mix Up Your Training

Though running long distances is a non-negotiable when you’re marathon training, to keep your body and mind resilient, mix up the types of runs you do in a week’s schedule. Alongside at least one long-distance run of 6 miles or more, plan shorter runs at an easy pace alongside speed or technical sessions. 

By varying the types of sessions you do, you help your body recover from the demands of endurance runs and build up your pace and fitness more quickly. Depending on your schedule and experience, three to five runs a week is recommended. 

Know Your Pace

Understanding what paces you find comfortable or more challenging will help you know how fast you can go over the marathon distance. Most training plans will recommend a mixture of runs at easy and race paces, so knowing where you sit can help you target the best speed for you. 

Athletes looking to hit a PB need to have a particular understanding of their pace. Having gadgets that can track your cadence and heart rate alongside your pace is also helpful for more experienced runners looking to improve their speed and stamina. 

Pre and Post-Run Care

To prepare your body and prevent injury, having a thorough warm-up and cool-down routine is key. Gentle jogging or walking alongside mobility and stretching will prime and recover your body from the demands of your training routine. Getting plenty of sleep and eating a balanced diet are also essential to keeping you healthy and full of energy. 

7-Day Example Plan

Again, each training week will look different depending on a runner’s schedule and experience level. However, having a mix of sessions will boost your fitness and resilience without overloading your body. 

Running Inside vs Outside

Ultimately, most marathon races will be run outside. So getting out in various weather conditions will help you prepare for whatever the event day throws at you. However, if the rain, wind, or cold is particularly bad or you’re training in winter, when days are short, doing speed, technical, or short-distance sessions on the treadmill can be equally as beneficial. 

Runs vs Strength Training 

Strength training alongside your runs helps build resilient muscles that can support your ligaments, tendons, and joints. Having one lower body and one upper body session a week will help you stay flexible and strong. 

For lower body sessions, combine compound lifts like squats and deadlifts, unilateral and balancing exercises (such as jumping from one leg to another), and power movements (like box jumps). Core exercises and strengthening your shoulders and arms will help support your run. Try planks, Russian twists and shoulder presses in upper body sessions.

Example: Marathon Training Week

• Monday - Lower body strength session

• Tuesday - Easy run for a medium distance (three to six miles)

• Wednesday - Rest day

• Thursday - Speed or tempo run for a short to medium distance (three to four miles)

• Friday - Upper body strength session

• Saturday - Long run to build endurance (six miles or more) 

• Sunday - Rest day

Overcoming Running Challenges

Unless you’re a professional athlete, marathon training will be balanced alongside other commitments such as work and family life. Plus, you may overcome particular challenges like bad weather and injuries during the weeks up to your race. However, these are all opportunities to build resilience and make you a better runner. 

Training for a Marathon with Limited Training Time

Ideally, your marathon preparation should take between 12 and 20 weeks. However, if you’ve signed up for a race last minute, you should adjust your training goals accordingly. Rather than aiming for a PB, for example, focus on completing the 26 miles. 

Don’t be tempted to over train, as this could risk injury. Instead, build up slowly to as long a distance as you can manage pre-race. On race day, focus on preparing with the right nutrition, hydration, and kit to make sure you’re as comfortable as possible. 

Similarly, if a busy life means you have to skip training sessions, don’t be tempted to move on to the next week in your plan. Instead, return to where you left your schedule and build up from here to avoid overexertion. 

Overcoming Injury

No matter how well you prepare, injuries can happen. If they do, you need to follow the advice of the medical professionals caring for you. Physiotherapist advice can also be helpful when you’re getting back to training. Generally, be realistic with your expectations, and don’t build up too quickly. If you’re feeling any pain or discomfort from your injury, stop and rest.

Running in Adverse Weather Conditions

Bad weather is inevitable, even if you’re training across the summer. Facing the rain, wind, and cold can benefit your fitness and help you build the resilience you need for any race day conditions. 

Having the right kit and clothing is also essential to keeping you comfortable as you run. Choose high-quality breathable and lightweight items that you can layer up or down as the weather changes. Plus, by opting for GOREWEAR technical gear that’s been designed for all-weather athletes, you can be confident that your running kit will support your best marathon performance.