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Is your FYP full of experts giving their marathon training tips? Or do people from high school posing in running shoes flood your Instagram?
If you answered yes to either of these, we can’t say we’re surprised – it seems everyone is taking up marathon running.
Last year’s Sydney Marathon beat the record for the largest marathon held in Australia with 25,000 participants. And over on TikTok there are more than 87.7 million dedicated videos on marathons.
“Running has undergone a rebrand in recent years, thanks to the rise of social media and the popularity of athleisure wear,” says Nat Grosvenor, CEO of Bodyfit Group.
“Platforms like TikTok and Instagram have made running look stylish and aspirational, particularly among Gen Z.”
And while marathon running is popular, it requires a fair amount of training (yes, even for the fittest of people).
So, how can we get ourselves to last the distance of a not-so-humble 42.19km? Well, WHO asked the experts for their marathon training guide…
Marathon training tip 1: Get the right gear
We’re all for ‘looking the part’ when it comes to exercise (take our round-up of the best pilates clothes, for example).
However, getting the right activewear is particularly important for running to avoid injury.
Opt for a running shoe with a high-quality sole and size half a size to a full size up, as your feet can swell during longer runs.
It’s also wise to invest in running glasses for eye protection (no bugs in our eyes here, thanks) and lightweight activewear to help with comfort and speed.
Brooks Glycerin 22 Running Shoe
$279.95
LSKD Challenger Lined Short
$80
Poppy Lissiman Glasses
$120 $40
ON Performance Flex Bra
$95
Marathon training tip 2: Start training sooner rather than later
Official running coach for the Sydney Marathon, Ben Lucas, says it’s ideal to start training roughly six months out from your big race.
“That way you can start slowly and build your kilometres up gradually, as going too hard too soon can lead to injury,” Lucas says.
“Work with a coach or join a run club so you have a plan to follow.”
Marathon training tip 3: Diversify your training
“Running a marathon is hard on the body, so you need to make sure your postural muscles, glutes, legs and core are strong,” Lucas says.
This means doing some single-leg strength training, too.
“When you run, you are on one leg at a time, so you want them to both be strong evenly. When you do double leg work, your dominant side will tend to take over,” Lucas explains.
Marathon training tip 4: Don’t skip recovery
With all this extra stress on the body, you need to give your muscles the best chance to recover (and avoid a potential torn hamstring).
“Sleep, massage, stretching and even ice baths are just as important as your training runs,” Nat says.
“Recovery helps prevent burnout and injury, while boosting performance.”
Marathon training tip 5: Prioritise nutrition
“Fuel your body with nutrient-rich foods and ensure you’re balancing energy output with proper input,” Nat says.
For pre-race fuel, Lucas advises against changing your diet before the big day to prevent stomach issues.
“If you plan on eating something in particular or taking new supplements the day before the event, add it into your diet a few weeks before,” he says.
Why is everyone running marathons?
Marathon running’s boom – and addictive nature – could come down to a few things, but the most widely reported is the runner’s high.
“Running is also great for your mind, building resilience, cardiovascular fitness and weight maintenance,” Lucas explains.
Aside from the physical, Lucas, who is also the director of Flow Athletic, notes that marathon training can improve your discipline.
“Training with a time-sensitive goal in mind is a great way to force you to stick to your training plan and hopefully create a healthy habit,” he says.
