My best marathon tips

As both an athlete and a coach, I want to share the five key tips that I believe are crucial for marathon success.

1. Strength Training Is Non-Negotiable

Building strength isn’t just for sprinters or gym goers, it’s essential for marathoners. Strength work helps you stay injury-free, improves your running economy, and gives you the power to maintain form in those tough final miles. Prioritize exercises for the core, glutes, hamstrings, and calves, aim for at least 1-2 sessions in your weekly routine.

2. Progressive Load: Gradual Is Gold

Don’t ramp up your mileage too quickly. Stick to the rule of increasing your weekly load by about 7-10%. This steady progression lets your bones, muscles, and tendons adapt, lowering your injury risk. Remember, the marathon is about patience, build your engine slowly and consistently.

3. The Foundation Phase: Heart Rate Training and Hills

Start your marathon build with a solid foundation. Early on, focus on heart rate-based training, keep most runs aerobic, in your easy or moderate zones. Add in hill reps to boost strength, efficiency, and resilience. Hills are a marathoner’s friend, they train your legs and lungs without punishing your joints.

4. Recovery: Fuel and Restore

Recovery is just as important as the running. Prioritize proper nutrition, think carbs for energy, protein for muscle repair, and plenty of fluids. Make time for regular massage and stretching. Recovery days are when you actually get stronger, so don’t neglect them or feel guilty for resting.

5. Listen to Your Body and Adapt

Even with the best plan, life and bodies, don’t always cooperate. Stay in tune with how you’re feeling. If you’re extra fatigued, take an extra day off or back off intensity. Remember: the most successful marathoners are adaptable, not rigid.