Training: Marathon Training tips
Marathon training: Liz Yelling’s Top 10 Training tips

Here are the top 10 training tips from Liz Yelling, one of Britain's top marathon runners.

1. Ring fence your exercise time. Make sure you start early as you’ll need plenty of time to train. 12-16 weeks is an appropriate amount of time for those that have never run a marathon before. Don’t procrastinate!

2. Create incentives. Set targets and personal goals to accomplish, and reward yourself when you reach them. These will give you a drive to accomplish your goals and you’ll also be able to see how your fitness levels are improving. 

3. Make a timetable and plan your strategy. You need to create a training routine for consistency so you know exactly what you’re going to be doing every week and when. Your plan should be progressive, structured and appropriate to your exercise history, level of fitness and goals.

4. Variation is the spice of running life. Doing the same type of running can make your routine boring. Mix it up and try different things like varying the pace, terrain & time. 

5. You’re allowed a break! It shouldn’t be all hard work. Avoid packing all your runs together. As a rule of thumb, for every day of ‘hard’ running, take two days of rest or easy running. 

6. Fuel yourself. Running is a great calorie burner but you still need to replace the energy you’ve used. Carbohydrate is the body’s fuel for exercise so eat a healthy, balanced diet and drink plenty of fluids. 

7. Get some social support. Running with friends is social and builds togetherness. Getting a coach can help you get the right advice from an experienced specialist and keep you motivated. 

8. Get the right kit. Specialist running shoes are a must for injury prevention. Choose running kit that is functional and comfortable

9. Be patient. Don’t expect immediate results. Successful running takes time, but you’ll love the benefits of looking and feeling great when they arrive. The more you do the easier it gets. 

10. Enjoy it and have fun! Running shouldn’t be a chore. It’s something you do to boost your health, wellness and vitality. Just being out there doing it is a brilliant achievement and you should remind yourself how well you’ve done. 

Training plans and tips

For detailed training plans, Click here to check out the official Virgin London Marathon website - they feature training plans aimed at beginner, intermediate and advanced runners. 

More information can be found on Runners World and the Running Bug

As well as offering tips, many sites have discussion forums so you can chat to people that have been through or are going through the same thing—a great place to meet other Marathon runners, ask questions and swap tips.

Please seek medical advice before starting any kind of intensive training or exercise plan.

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