HOW TO GET FIT FAST: TRAINING FOR YOUR FIRST HALF OR FULL MARATHON

You’ve signed up for your first half or full marathon and now you’re probably wondering what next.

Regardless of how many 5ks or 10ks you’ve run, or if you’re a complete beginner, it’s natural to feel a little nervous about signing up to anything with marathon in the title.

In order to get you prepped and ready for the big day, here are 10 top tips on how to get fit, fast to help you kick-start your training.

Before you ramp up your training for a half or full marathon, it’s crucial to get a comprehensive health check - often called a “health MOT.” This step isn’t just for beginners; even experienced runners can benefit from an expert assessment before increasing their mileage.

• Consulting a Physiotherapist or Running Coach:
  Book an appointment with a qualified physiotherapist or a coach who specialises in running. They can assess your movement patterns, running technique, and overall musculoskeletal health.
• Identifying Muscle Weaknesses and Imbalances:
  Experts will look for any weak spots or imbalances in your body. These issues might not be obvious during short runs but can become problematic as you increase your distance. Common areas of concern include the hips, glutes, core, and lower legs.
• Assessing Previous Injuries:
  Discuss any past injuries or niggles, no matter how minor they seem. Old injuries can resurface under the stress of marathon training if not properly addressed.
• Reviewing Your Training History:
  Your coach or physio will want to know about your running background, current fitness level, and any other sports you participate in. This helps them tailor advice to your specific needs.

• Prevention is Better Than Cure:
  Addressing weaknesses early on can prevent common running injuries such as shin splints, IT band syndrome, or runner’s knee.
• Personalised Strengthening Plan:
  You’ll receive targeted exercises to strengthen underused muscles, improve flexibility, and correct imbalances—giving you a solid foundation for safe, effective training.
• Boosted Confidence:
  Knowing your body is ready for the challenge can boost your motivation and confidence as you tackle longer runs.

Taking the time for a health MOT at the start of your marathon journey can make all the difference - helping you train smarter, avoid setbacks, and reach the start line feeling strong and prepared.

A well-structured training plan is your roadmap to marathon success. It provides clear guidance, helps you track your progress, and ensures you’re building fitness safely and efficiently. Sticking to a plan not only boosts your confidence but also reduces the risk of injury and burnout. 

• Weekly Long Run:
  The long run is the cornerstone of marathon training. Each week, you’ll gradually increase the distance or duration of your long run, building endurance and mental toughness. Start at a manageable distance and add a little more each week, focusing on time spent running rather than pace at first.
• Shorter, More Intense Sessions:
  Mix in a variety of shorter runs to improve speed, strength, and running economy:
  • Hill Runs: Running up and down hills builds muscle strength and resilience, helping to prevent injuries and improve running form.
  • Threshold Runs (Tempo Runs): These are run at a “comfortably hard” pace—just on the edge of discomfort. Threshold runs increase your lactate threshold, making it easier to run faster for longer periods.
  • Interval Training: Short bursts of faster running with recovery periods in between. Intervals boost your race pace and cardiovascular fitness.
• Cross-Training:
  Incorporate one or two cross-training sessions per week, such as cycling, swimming, or yoga. These activities improve overall fitness, give your running muscles a break, and help prevent overuse injuries. Cross-training also develops other muscle groups and enhances your core stability.
• Strength and Core Conditioning:
  Add strength training to your routine once or twice a week. Focus on exercises that target your core, glutes, and legs. This builds a more resilient body, reduces injury risk, and improves running efficiency.
• Rest and Recovery:
  Don’t underestimate the importance of rest days. Your body adapts and gets stronger during recovery, not just during workouts. Listen to your body and take extra rest if you feel fatigued or notice any niggles. 

• Rest day
• Easy run (20–40 minutes)
• Threshold or interval session
• Core or strength training
• Hill session or cross-training
• Long run (gradually increasing duration)
• Additional rest or easy run as needed

• Progress gradually - avoid increasing your total weekly mileage by more than 10% per week.
• Practice race-day nutrition and hydration strategies during your long runs.
• Track your sessions and celebrate milestones to stay motivated.

By following a balanced training plan that includes a mix of endurance, speed, strength, and recovery, you’ll be well-prepared to reach the start line - and the finish - of your first half or full marathon. 

While a training plan is an invaluable tool, it’s important to remember that it should serve you - not the other way around. Life is unpredictable, and even the most dedicated runners will occasionally need to adapt their plans.

• Expect the Unexpected:
  Work deadlines, family commitments, illness, or minor injuries can all disrupt your schedule. It’s completely normal to miss a session (or even a few) during your training journey.
• Don’t Stress Over Missed Workouts:
  Missing a run here and there won’t derail your progress. In fact, stressing about a skipped session can do more harm than good. Training should enhance your life, not add unnecessary pressure.
• Listen to Your Body:
  If you’re feeling run down, sore, or on the verge of injury, it’s much better to rest or cross-train than to push through and risk a setback. Your body needs time to recover and adapt.

• Prioritise Key Sessions:
• If you have to skip something, try to keep your long run or most important workout of the week. These sessions have the biggest impact on your progress.
• Don’t Try to “Make Up” Missed Workouts:
  Avoid cramming missed runs into the following days. This can lead to overtraining and increase your risk of injury.
• Stay Positive and Move On:
  One or two missed sessions won’t make or break your race. Focus on what you can do next, rather than what you missed.

• Progress is built over weeks and months, not from any single session.
• Your mental flexibility and ability to adapt are just as important as your physical training.
• Celebrate your commitment and the progress you make, even if the journey isn’t perfectly linear.

By keeping your training plan flexible and forgiving, you’ll enjoy the process more, reduce stress, and set yourself up for long-term running success.

Running every day might seem like the fastest way to get fit for your first half or full marathon, but in reality, rest and variety are just as important as mileage. Most beginner and intermediate marathon training plans recommend running three to four times per week, which is enough to build endurance and speed while allowing your body time to recover. 

• Quality Over Quantity:
  You can make significant progress on three or four focused runs each week. The key is to ensure that each run has a purpose - one long, steady run to build endurance, and the others at higher intensities to develop speed and strength.
• Injury Prevention:
  Running puts significant stress on your joints, especially your knees, which can absorb up to three times your body weight with each stride. Allowing rest days between runs gives your muscles, tendons, and bones time to repair and adapt, reducing the risk of overuse injuries.
• Optimal Recovery:
  Your body gets fitter and stronger during rest and recovery, not just during workouts. Skipping rest days can lead to fatigue, burnout, and stalled progress. 

• Joint-Friendly Cardio:
  On non-running days, cross-training activities like cycling, swimming, or using the elliptical can help maintain and even boost your cardiovascular fitness without the impact stress of running.
• Longer Sessions, Less Impact:
  Cross-training sessions can be longer in duration compared to your running workouts, helping you build stamina and endurance while giving your joints a break.
• Balanced Fitness:
  Mixing in activities like yoga, Pilates, or strength training helps develop supporting muscles, improves flexibility, and contributes to overall athleticism.

• 3 - 4 runs per week:
  • 1 long, steady run
  • 1 - 2 higher intensity sessions (tempo, intervals, or hills)
  • 1 easy recovery run (optional)
• 1 - 2 cross-training sessions
• 1 - 2 complete rest days

Listening to your body is just as important as following your training plan. Even if your schedule calls for a hard session, there will be days when your legs feel stiff, you’re excessively tired, or you simply don’t feel up to it. Pushing through fatigue or soreness can actually hinder your progress and increase your risk of injury.

• Muscle Repair and Growth:
  Rest and recovery are when your muscles repair and grow stronger. Every run creates microscopic tears in your muscles, and it’s during rest that your body rebuilds them, making you fitter and more resilient.
• Injury Prevention:
  Skipping rest days or ignoring signs of fatigue can lead to overuse injuries, burnout, and reduced performance. Taking a break when you need it is far better than being sidelined for weeks due to injury.
• Hormonal Balance:
  Intense training elevates stress hormones like cortisol. Chronic high cortisol can lead to fatigue, immune suppression, and even injury. Rest days help regulate these hormones, supporting your overall health. 

• Listen to Your Body:
  If you feel unusually tired, sore, or mentally drained, swap a hard session for rest or active recovery.
• Embrace Rest Days:
  Plan at least one full rest day per week, and don’t hesitate to add more if you’re feeling run down or life is particularly stressful.
• Active Recovery:
  On rest days, gentle activities like walking, yoga, or stretching can help you recover without adding stress to your body.
• Fuel and Hydrate:
  Use rest days to replenish your glycogen stores and stay hydrated, supporting muscle repair and overall recovery.
• Don’t “Make Up” Missed Sessions:
  If you skip a workout, move on and stick to your plan—cramming missed sessions can do more harm than good.

Remember: rest isn’t a sign of weakness or lack of discipline. It’s a critical part of becoming a stronger, faster, and healthier runner. By tuning in to your body’s signals and respecting the need for recovery, you’ll set yourself up for consistent progress and a successful race day. 

When training for your first half or full marathon, your relationship with food becomes more important than ever. Now is not the time to restrict calories or obsess over dieting. Instead, focus on nourishing your body with the right foods to support your training, recovery, and overall wellbeing.

• Fuel for Performance:
  Every run, especially those longer and more intense sessions, depletes your energy stores. Eating well ensures you have the stamina and strength to complete your workouts and recover effectively.
• Injury Prevention and Recovery:
  Proper nutrition helps repair muscles, reduce inflammation, and keep your immune system strong - crucial for staying healthy and injury-free throughout your training cycle.
• Sustained Energy:
  Balanced meals and snacks keep your energy levels steady, preventing the dreaded mid-run crash or post-training fatigue.

• Lean Proteins:
  Include healthy sources of protein such as fish, chicken, turkey, eggs, and plant-based options like lentils and beans. Protein is essential for muscle repair and growth.
• Complex Carbohydrates:
  Carbs are your primary energy source for running. Opt for slow-release, nutrient-dense options like:
  • Porridge oats
  • Wholegrain pasta
  • Brown rice
  • Lentils and beans
  • Sweet potatoes
  • Carrots and parsnips
• Healthy Fats:
  Don’t shy away from good fats found in avocados, nuts, seeds, olive oil, and oily fish. These support joint health and provide long-lasting energy.
• Colourful Fruits and Vegetables:
  Fill your plate with a rainbow of veggies and fruits to get essential vitamins, minerals, and antioxidants that aid recovery and boost your immune system.

• Eat Regularly:
• Aim for three balanced meals and healthy snacks throughout the day to keep your energy topped up.
• Don’t Skip Meals:
  Skipping meals can leave you feeling sluggish and undermine your training efforts.
• Hydrate Well:
  Drink plenty of water to stay hydrated, especially after long or intense runs.
• Listen to Your Body:
  Notice how different foods make you feel and adjust your diet to support your training needs.

Your marathon or half marathon training isn’t just about building endurance and speed - it’s also the perfect time to dial in your nutrition strategy. Practicing with different nutrition products during training is essential so you know exactly what works for your body on race day.

• Train Your Gut:
  Just as you train your muscles to handle long distances, you need to train your digestive system to tolerate fuel while running. Your gut isn’t naturally used to processing gels, chews, or energy drinks during exercise, and introducing these products gradually helps reduce the risk of stomach upset, acid reflux, or diarrhoea.
• Avoid Race Day Surprises:
  Every runner’s body responds differently to various products. What works for a friend might not work for you. Testing products in training lets you identify what sits well and what doesn’t, so you can avoid unpleasant surprises on race day. 

• Energy Gels and Chews:
  Try a variety of brands and flavours - some are more jelly-like, others are runnier, and some dissolve like sweets. Options like Clif Bloks, High 5, and SiS gels are popular among experienced runners, but preferences are highly individual.
• Energy Drinks and Electrolytes:
  Practice with the same drinks that will be available on the course, or bring your own if you have a favorite. Hydration is just as important as fueling, and the right balance of water and electrolytes can help prevent cramps and maintain performance.
• Timing and Frequency:
  Experiment with when and how often to take your fuel. Many runners aim for 30 - 60 grams of carbohydrates per hour during long runs, but you’ll need to find the rhythm that suits your energy needs and digestive comfort. 

• Start testing products on runs longer than an hour, as these are most similar to race conditions.
• Mimic race-day timing - practice eating your planned breakfast before long runs and taking gels or chews at the same intervals you’ll use on race day.
• Always take gels or chews with water to help absorption and reduce stomach issues, unless the product is specifically designed to be taken without water.
• If a product upsets your stomach, try a different brand, flavour, or format, and avoid high-fibre, high-fat, or high-protein foods in the two hours before your run. 

Stretching is often overlooked in marathon training, but it’s one of the simplest and most effective ways to keep your body healthy and performing at its best. Taking a few extra minutes to stretch at the end of each run can make a significant difference in how you feel and how well you recover.

• Reduces Post-Run Muscle Soreness:
  Stretching helps flush out lactic acid and promotes blood flow to tired muscles, which can speed up recovery and minimise that heavy, stiff feeling the next day.
• Lowers Injury Risk:
  Regular stretching maintains and improves your flexibility, which can help prevent common running injuries such as strains, pulls, and tightness in key muscle groups.
• Improves Range of Motion:
  Flexible muscles and joints allow for a more efficient running stride, helping you move more freely and comfortably as your mileage increases.

• Take Your Time:
  Don’t rush through your stretches. Hold each position for at least 30–60 seconds to give your muscles time to relax and lengthen.
• Target Key Muscle Groups:
  Focus on the areas that work hardest during running:
  • Quadriceps: Front of the thighs
  • Hamstrings: Back of the thighs
  • Glutes: Your bottom muscles
  • Calves: Lower legs
  • Lower Back: Supports your running posture

• Why Use a Foam Roller?
  Foam rolling is a form of self-massage that helps release tight spots, break up muscle knots, and improve blood flow. It’s especially useful for runners who experience tight IT bands, quads, or calves.
• Benefits:
  • Cost-effective and easy to use at home
  • Doesn’t require much space or special equipment
  • Can be used before or after runs to enhance flexibility and reduce soreness

Tip: Start with gentle rolling and gradually increase pressure as your muscles adapt. Focus on areas that feel particularly tight or sore.

Long runs are the backbone of any successful half or full marathon training plan. As Nell McAndrew, who ran an impressive 2:54:39 at the London Marathon, attests, building confidence and stamina through regular long runs is key to achieving your best possible time.

• Build Endurance:
  Long runs gradually condition your cardiovascular system and muscles to handle the demands of running for hours at a time.
• Mental Preparation:
  Spending extended periods on your feet helps you develop the mental resilience needed for race day’s toughest moments.
• Practice Nutrition and Gear:
  These sessions are the perfect opportunity to test your fueling strategy, hydration, and race kit, ensuring nothing new surprises you during the marathon itself. 

• For marathon training, aim to complete several runs in the 16–21 mile range during your peak training weeks.
• Most runners benefit from three to six long runs of 16 miles or more in the final three months before race day.
• Your longest run should typically last between 2.5 and 3 hours, regardless of distance, to avoid excessive fatigue and reduce injury risk.
• For many, this means reaching 18–21 miles at a comfortable, conversational pace. 

• Increase Gradually:
  Add distance or time slowly each week to prevent injury and allow your body to adapt.
• Prioritise Recovery:
  Long runs are taxing—plan extra rest, refuelling, and stretching afterward to aid recovery.
• Stay Consistent:
  The cumulative effect of regular long runs, not just a single big effort, builds your marathon fitness.
• Listen to Your Body:
  If you’re feeling overly fatigued, it’s better to cut a long run short or postpone it than risk injury.

Tapering is a crucial phase in your marathon or half marathon training, and skipping it can undermine all the hard work you’ve put in. The taper is a period - typically two to three weeks before race day - when you intentionally cut back your training volume and intensity to allow your body to recover, repair, and reach peak performance.

• Maximises Recovery:
  Tapering gives your muscles time to repair from the cumulative fatigue of long training runs, replenishes glycogen stores, and reduces inflammation, leaving you feeling fresher and stronger for race day.
• Boosts Performance:
  Research shows that a disciplined, three-week taper can improve marathon finish times by up to 2 - 3%, with runners often feeling faster and more energetic after a proper taper.
• Reduces Injury Risk:
  Cutting back on training volume lowers the risk of last-minute injuries or overtraining, ensuring you reach the start line healthy and ready to perform.

• Last Long Run:
  Schedule your final long run about 3 - 4 weeks before race day. This gives your body enough time to recover from the biggest effort of your training cycle.
• Reduce Mileage:
  In the final two weeks, decrease your weekly mileage by 50 - 70% compared to your peak training weeks. This reduction should be progressive, with the biggest drop in the final week.
• Keep Runs Easy:
  During the last week, stick to short, easy runs - no more than 30 minutes at a relaxed pace. This keeps your legs loose without adding fatigue.
• Maintain Intensity, Lower Volume:
  You can include a few short bursts of race-pace running to stay sharp, but avoid any hard workouts or long efforts. 
• Focus on Rest and Nutrition:
  Prioritise sleep, hydration, and balanced meals to support recovery and boost your immune system in the lead-up to the race. 

• Don’t Cram Missed Workouts:
  Resist the urge to “make up” for missed sessions during the taper. Trust your training and let your body recover.
• Don’t Panic About Reduced Training:
  It’s normal to feel restless or worry about losing fitness during the taper, but studies show that you won’t lose your hard-earned gains in just a few weeks.
• Don’t Ignore Your Body:
  If you feel extra tired or notice niggles, use the extra time to rest, stretch, and address any minor issues.

Get everything you need to kick-start your marathon training from running shoes, running clothing, accessories, and GPS watches at Runners Need.