Build Up Your Miles and Prioritise Recovery
The Great Run website emphasises a core training concept called MILR: miles, intervals, long runs and recovery time. The organisers state: 'Whatever plan you choose, miles, intervals, long runs and recovery time – or MILR – will be at the heart of it.'
Runners should aim to run at least three times a week, increasing total weekly distance by no more than 10% in any single leap. At least one session per week should incorporate high-intensity interval training. Every 7-10 days, a long run at the target event pace is essential, alongside a couple of rest days. The guide notes that nearly every reputable training plan includes these four principles.
Invest in Proper Running Kit
Proper kit is crucial for comfort and confidence. The experts advise: 'Not only will new shorts, leggings or a breathable, lightweight top make your running experience more comfortable, you might find it’s also a boost to your confidence.'
Trainers are the most important item. Runners should ensure their shoes provide ample support, fit well with a thumb's width between the longest toe and the shoe end, and have not exceeded 500 miles of use. If they have, it is time for a new pair.
Stay Hydrated for Peak Performance
Proper hydration helps avoid cramps, exhaustion and dizziness. The guidance recommends increasing water intake in the days and morning before long runs and the main event. A simple test: if urine is clear or the colour of light straw, hydration levels are optimal.
Mix Up Your Running Routine
Variety is key for half-marathon preparation. The advisors state: 'Three or four steady runs a week might feel like an achievement, but it’s not the best preparation for a half marathon where variety is key.'
Shorter, faster runs combined with longer, steady efforts, different terrains and inclines build different muscle groups and improve cardiovascular fitness. Interval and hill training are particularly effective. The guide adds that variety also prevents boredom, encouraging runners to try running with a friend or listening to a podcast or playlist safely.
Never Skip a Warm-Up
Skipping a warm-up increases injury risk. The guide advises a good warm-up should involve the whole body, last 5-10 minutes, and focus on dynamic or moving stretches rather than static ones.
Follow a Great Run Training Plan
Great Run offers downloadable training plans for distances including 5k, 10k, 10 mile, and half marathon. Plans are available for beginners, improvers, and run-walk levels (excluding 5k). They are broken down weekly and incorporate rest days, which are as important as training days. For example, some days may involve alternating running and walking or easy running. Plans can be accessed via the Great Run website.
The Great North Run 2026 takes place on Sunday, September 13, with approximately 63,000 runners expected to participate, raising thousands of pounds for charity.
