Marathon runners are often bombarded with unsolicited advice, but a panel of elite athletes and experts has provided guidance you can trust. Eliud Kipchoge, Eilish McColgan, Alex Yee, Tom Evans, and sports scientist Jonathan Robinson shared their top tips for improving performance and enjoyment.
Robinson emphasises the importance of building a solid foundation. 'Think of your preparation like a pyramid,' he says. 'The bottom of the pyramid includes rest, recovery, sleep, hydration and nutrition – if all of those basic things are right, you can then start to build everything else on top of it.' Nailing these fundamentals reduces injury risk and enhances performance.
Kipchoge stresses a balanced approach, including strength training, stretching, and mental wellbeing. 'I read books, I have fun and I have good conversations with my teammates, family and friends to keep a well-balanced and happy mind,' he notes. Rest and proper fuelling are also key to his regimen.
A common mistake is trying new gear or nutrition on race day. McColgan warns: 'Don’t try anything rogue on the morning of the race. Keep your routine exactly the same.' Robinson advises a six-week trial period for any product to be used on the day.
Preparation time is critical. 'Most people can’t train for a marathon in a couple of weeks,' says Robinson. He recommends around 20 weeks of gradual training, adjusting based on experience. Finally, a well-planned nutrition and hydration strategy is essential to avoid stomach issues.
