TLDR:
Inspired by the marathon? Here’s how to start marathon training the smart way. Build a solid running base first, set a realistic timeline (think long-term if you’re new), and find a supportive community; remember, not all running clubs are the same, so try a few to find your fit. Follow a gradual training plan, prioritise injury prevention, and be patient with yourself. Confidence grows with experience, and small wins add up.
So, you watched the London Marathon and felt that spark? You’re not alone.
Every year, thousands of people are inspired by the incredible stories, the cheers, the finish-line tears, and they decide to lace up and start their own marathon journey. Whether it’s to tick something off the bucket list, improve your health, or raise money for a cause close to your heart, marathon training is a fantastic goal.
But here’s the truth: getting started (and sticking with it) isn’t always as simple as it looks.
If you’re wondering how to start marathon training, especially if you’re newer to running, this guide is here to help you begin with confidence and set yourself up for long-term success.
Marathon training is a big commitment, and one of the biggest mistakes beginners make is jumping in too quickly. Before you dive into a specific marathon training plan, it’s essential to have a solid running foundation. Ideally, you want to be comfortable running at least 20–30 minutes continuously a few times a week.
Why? Because research shows that injury is one of the top reasons new runners drop out. In a study of novice runners, nearly half of those who quit within six months did so because of injury. So, take your time to build fitness gradually, it will save you from setbacks and help you keep at it in the long run.
If you’re brand new: Start with a walk-run programme, like Couch to 5k, and focus on consistency and time on your feet over speed or distance. Once you can run 5k comfortably, you’re in a great place to look ahead to marathon training.
Training for a marathon typically takes around 16–20 weeks if you already have a good running base. If you’re starting from scratch, give yourself more time, think in terms of a year or more, using stepping stones like 5k, 10k, and half marathon distances along the way.
Taking the scenic route isn’t a sign of weakness, it’s smart strategy. A well-paced journey builds your fitness and confidence and reduces your risk of injury.
One of the best things you can do for your marathon journey? Surround yourself with other runners. Whether it’s joining a local club, finding a training buddy, or tapping into online communities, connection really matters.
In fact, studies show that being part of a group can make a massive difference in motivation and persistence. People who feel supported and who start to identify as “a runner” are more likely to stick with it, something that’s especially true for women, who, research shows, are more likely to drop out if they lack confidence or feel like they don’t fit in.
So don’t worry if you feel like a bit of an imposter at first. We all started somewhere, and the running community is (mostly!) a warm and welcoming place.
A quick word of honesty here: not every running club will feel like your perfect fit, and that’s totally normal.
Most clubs genuinely want to be welcoming, but like any group of people, the vibe can vary. The best-run clubs put real effort into making new runners feel at home. They’ll typically:
If the first club you try doesn’t feel quite right, don’t be disheartened. Keep exploring. I know plenty of runners who dip in and out of different clubs based on what suits their training, and life at the time.
The beauty of running is there’s no one “right” way to be part of a community. Whether you find your home in a formal club or in an informal group of training buddies, what matters is that you feel supported and included.
When you’re ready to take on marathon training, choose a plan that fits your current level, not someone else’s. Look for a programme that:
Training for a marathon isn’t just about the running. Here are a few other essentials to keep in mind:
One of the biggest barriers new runners face is self-doubt. Research shows that people with higher self-efficacy, basically, a belief that they can do it, are more likely to succeed. But here’s the good news: confidence grows with experience.
It’s totally normal to feel unsure at the start. You might not feel like a “real” runner yet. But trust me, every time you head out the door, you’re building not just fitness, but belief in yourself.
If the marathon bug has bitten, fantastic. Running can bring you incredible memories, friendships, and a whole new perspective on what you’re capable of.
The key? Start slow, build smart, and surround yourself with people who cheer you on, whether that’s in person or virtually.
Remember: everyone starts somewhere. Right now could be your starting line.
Paul is a sports nutrition consultant and educator with a PhD in Nutrition and Exercise Science. With over a decade of experience, Paul specialises in optimising performance and recovery for endurance athletes through evidence-based strategies. As a lecturer and researcher, Paul has published in peer-reviewed journals and worked with athletes, sports teams, and organisations to achieve peak performance.
