Marathon season is in full swing. We've just had the London marathon - congrats to Alexander Munyao, Peres Jepchirchir, Marcel Hug and Catherine Debrunner, all winners in their respective categories. Plus, lots more endurance races will be taking place all over the UK in the coming weeks and months.
If you're feeling inspired to take part in either a big city or local marathon, you'll have to make sure you're well prepared and training on the reg - whether you're an absolute beginner or a pro runner. And while there’s no substitute for hard work, fitness tech can help you smash those goals faster and stay motivated. And we’ll show you how. Plus, we pick up some training tips from Marathon legend Mo Farah himself!
Ready to get started?
How to start your marathon training
Running a marathon is a huge goal to set yourself. But it is achievable, even if you’re currently jogging just for fun. Take it minute by minute and mile by mile and you’ll get there. Here’s how to get started and the tech that can help:
Build up slowly but surely. Start by running a mile or so and build up week by week. If you can get to the stage where you can comfortably run 5 or 6 miles, 3-4 times a week, you can think about attempting a half marathon.
Remember: most marathon trainers never run the full distance before the race itself. In fact, if you go too far you might not recover in time for the marathon! A max run-time of around three hours is fine for a lot of runners – and it should be at least three weeks before the day of the marathon.
Tech Tip: Use a smartwatch to monitor your pace and distance. You can then use this info to make sure you're not pushing yourself too far too quickly, which can lead to injury.Incorporate speed and hill work. Once you’re comfortable running longer distances, add variety by introducing speed intervals and hill workouts. This will boost your endurance and strength, which are crucial for marathon running.
Tech Tip: Running apps can help structure these workouts for you. Watching your speed improve over time can be incredibly motivating!Focus on recovery. As your training intensifies, so should your recovery. You’re going to be putting in a lot of miles, so you need to give your body time to regenerate. Prioritise rest days, and think about doing some active recovery sessions like yoga or light swimming.
Tech Tip: Gadgets like a Theragun or other percussive massagers can aid muscle recovery and reduce aches and pains.Run a half marathon. Then run less! When you feel ready, run a half marathon to gauge your fitness levels and get a feel for race conditions.
Then, in the weeks leading up to the marathon, gradually reduce your mileage to allow your body to rest and recover. Focus on maintaining your fitness with shorter, less intense runs.
Tech Tip: Keep a close eye on your running app stats to check that you’re not overdoing things. And use the sleep monitor on your smartwatch to make sure you’re well rested for race day.
Best smartwatches for marathon training
For everyday fitness, a fitness tracker is a great choice. But if you're looking for a more versatile device that can do a little bit of everything (especially if you're training for a marathon) — a more powerful smartwatch is the way to go.
As well as tracking your fitness, you can manage messages, calls, and even play music right from your wrist. Plus, most smartwatches come with advanced GPS to help you track your location – so you can leave your smartphone at home, instead of having it weighing you down on your run.
A guide to the best running style. Apple Watch Ultra 2 has metrics specially designed to improve your running style and save you precious energy on long runs. It measures your stride length, ground contact time and vertical oscillation, giving you a sense of how much energy you're using to drive upwards versus forwards. It also comes with a pacer to help you train for set time goals, and you can compete against previous times using the Race Route feature.
An expert coach for longer sessions. The ‘Garmin Coach’ feature on the Garmin Venu 3 is like having an expert coach to guide you through longer running sessions. It lets you train for distances up to a half marathon (see tip no. 4 above) and you can then get ready for a full marathon with personalised daily suggested workouts that adapt to match your performance and upcoming race date.
A real-time heart tracker. The Fitbit Sense 2 smartwatch offers continuous heart rate tracking, giving you real-time data during runs. This is especially important if you’re training for a marathon, as it helps you maintain target heart rate zones – so you know you’re not overexerting yourself too much.
A pace and race time predictor. The Garmin Fenix 7S is packed with features to make your training fun and effective, this Garmin smartwatch has a ‘race predictor’ tool which estimates your 5k, 10k, half marathon and marathon time based on the training you’ve been doing and your current fitness levels.
Best apps for running and marathon training
There are lots of fitness and running apps available to help you create a personalised training schedule and track your progress. Some also offer expert advice and tips to help improve your running form. Here are a few that are worth trying out.
NHS Couch to 5K – the beginner’s choice
If you're a beginner and that 26.2 miles sounds like too much of a mountain to climb, start smaller with the NHS Couch to 5K app. Made in partnership with the BBC, this super easy-to-follow programme can be completed in as little as 9 weeks and gives you all the support and motivation you need to start your running journey.
The plan involves 3 runs a week, and you can pick your own personal trainer to push you every step of the way, including the familiar voices of presenter Jo Whiley, Sarah Millican and more. You'll always know where (and when) you’re at with the app's countdown timer and half-time bell.Runna – for going beyond the 5K mark
(Available on iOS and Android))
Runna is perfect if you’re gearing up for a marathon but feel like you need some properly structured guidance. It offers personalised training plans and detailed progress reports to make sure you’re right on schedule. With features that are all about improving your endurance and pace, Runna can make you a stronger marathon-ready runner.Nike Run Club – plans for advanced runners
(Available on iOS and Android)
This app gives you custom training plans and motivational coaching tailored to your marathon goals. Best of all, there’s a dedicated marathon training plan - a 12-week fitness journey to get you fully prepared for the big day.
Tips and tricks from a track legend
A little while ago, we caught up with long-distance legend Sir Mo Farah to get some first-hand fitness advice. This is what he shared with us off before he ran off into the sunset.
Mo Farah’s top training tips
Catch up on your sleep. “If you’re not getting enough sleep, you are not recovering properly and it takes a lot out of you.”
Take care of your mind. “Realise you’re not going to achieve everything overnight. You’ve got to be patient, enjoy it and keep believing that you can do it. Keep trying day by day and you’ll get through it. When you see the results of your efforts over time, it’s a great feeling.”
Don’t give up! The secret to my success is hard work and dedication. Keep believing in yourself, keep pushing yourself and anything in life is possible!
Need more help?
If you’re not sure which smartwatch to go for, check out our smartwatch and fitness buying guide. We’ve also got some great advice on the best health monitoring tech you can use at home. If you want to speak to an expert, pop in-store and chat to one of our colleagues. They’ll happily answer all your questions.
