Marathon Running: Simple Tips to Train and Finish Strong

Thinking about tackling a marathon but not sure where to start? You’re not alone. Most beginners wonder how many long runs they need, what shoes work best, and how to avoid injuries. Below you’ll find the everyday steps that turn a 5‑k run into a 26.2‑mile race without the drama.

Plan Your Long Runs the Right Way

Long runs are the backbone of marathon prep. A common question is: how many 20‑mile runs should I do before race day? The answer isn’t a fixed number; it’s about quality, not just ticking a box. Most coaches suggest two to three 20‑mile runs spaced out over the last 8‑10 weeks of training. Each should feel comfortable, not brutal. If the 20‑mile feels easy, you can add a short 2‑mile cut‑back the next week to let your body recover.

Structure your weeks like this:

  • Monday – easy 5‑6 km
  • Wednesday – mid‑week medium run (10‑12 km) with a few short pickups
  • Friday – rest or light cross‑training (yoga, cycling)
  • Saturday – long run, building from 12 km up to 32 km (20 miles) over time
  • Sunday – recovery jog or walk
Stick to the plan and you’ll see steady mileage growth without over‑doing it.

Gear Up Without Breaking the Bank

Running shoes matter more than you think. Most runners replace shoes every 500‑800 km. Look for a pair that gives good cushioning and a snug fit. Hoka shoes, for example, are praised for their plush feel and long‑run support – a solid choice for marathon training.

Don’t over‑complicate your wardrobe. A breathable top, a pair of shorts or tights, and a simple GPS watch are enough. If you train in cooler weather, a lightweight windbreaker will keep you comfortable on early morning miles.

Remember to test everything on a few training runs before race day. You don’t want to discover a blister‑causing shoe on the marathon start line.

Finally, hydrate smart. Carry a water bottle on runs over 15 km or plan routes with water fountains. Adding a pinch of salt to your drink can replace electrolytes you lose through sweat.

With a sensible plan, the right shoes, and steady hydration, you’ll feel prepared for the 26.2‑mile challenge. Keep the training enjoyable – listen to your body, celebrate each milestone, and you’ll cross the finish line with confidence.