Preparing for My Fourth London Marathon: Discover Five Insider Tips They Don’t Share,2024

“As numerous individuals gear up to tackle the 26.2-mile journey through London, newcomers considering the 2025 race should take note of a few important pointers.”

“After the groundbreaking 2023 London Marathon, thousands are gearing up for the 2024 race – and I’m joining them for the fourth time.

Heading	Points
Tailored Training	– No universal training program for marathons. – Different advice on preparation timelines, tapering strategies, and training tips. – Overtraining is detrimental.
Learning from Setbacks	– Reflect on past experiences to refine training. – Pushing too hard can lead to injuries. – Adjust expectations and listen to the body.
Preparing for Race Day	– Arrive well in advance. – Consider travel time, breakfast options, and snacks. – Dress appropriately and be prepared for a long wait at the start line.
Week Before the Race	– Avoid overexertion and prioritize rest. – Light activities like gym sessions or easy runs are recommended. – Minimize excessive walking or strenuous activities.
Race Day Essentials	– Ensure a good night’s sleep and carb-heavy dinner. – Have essential items like Imodium or nipple tape. – Pace yourself and be mindful of exertion levels throughout the race.
Overcoming Challenges	– Expect difficulties, especially in the later stages. – Keep pushing forward and consider short walking breaks if needed. – Remember your training and stay focused on reaching the finish line.
Soaking in the Atmosphere	– Despite challenges, the London Marathon offers a unique and uplifting experience. – Appreciate iconic landmarks and event energy. – Balance pushing yourself with enjoying the journey.

I’m truly thankful for this opportunity. Despite not getting in through the regular ballot, I’ve been lucky to secure a media spot this year. But that doesn’t mean I’m not taking it seriously. My commitment to the race is as strong as ever.”

“Last year’s marathon boasted a record starting field of 49,272 participants, with even more crossing the finish line compared to 2019’s 42,549. Unfortunately, I wasn’t among those finishers as I had to defer my entry due to injury. However, I’ve participated in the last three marathons, albeit with diminishing returns.

With such large numbers, chances are many of you reading this know someone participating this weekend. Whether it’s a ‘good for age’ runner aiming for a personal best or someone fundraising for charity, the sight of runners flooding the capital might inspire you to consider joining in 2025. Here are a few insights I’ve gained from my own training and experiences that might prove useful to those contemplating the challenge.

When it comes to preparing for a marathon, there’s no one-size-fits-all training program. You may have encountered numerous articles detailing various training regimes, each offering different advice on preparation timelines, tapering strategies before race day, and additional training tips.

The truth is, there’s no universal “right” approach because everyone is different. Factors like fitness level, diet, and individual circumstances vary greatly among runners. It’s essential to recognize that overtraining is just as detrimental as not training enough.

Reflecting on my own experience in 2019, I realized I pushed myself too hard before what was supposed to be my first marathon. I didn’t allow my body enough time to recover from minor injuries, ultimately leading to my withdrawal from the race just weeks before it began. Looking back, I should have listened to my body and skipped a half-marathon in March, which only exacerbated my issues.

Despite facing setbacks in the three marathons since then, I’ve managed to make it to the start line each time. Making it that far often means you’ll complete the entire race, but it’s crucial to prepare in a manner that suits you. Don’t hesitate to adjust your expectations on the day itself. Flexibility is key to a successful marathon experience.

The wait at the start line can feel endless. After all your training, you’re ready to go, but there’s still that long gap between arriving and starting the race.

On race day, it’s essential to be mindful of this gap. Plan to arrive well before the start time, usually over an hour in advance. This means adjusting your wake-up time and considering how much and what you eat. A hearty breakfast a few hours before, like cereal and a banana, is a popular choice, but there are other options available. Additionally, remember to bring along fuel for the run itself to keep your energy levels up throughout the race.

If you’re traveling from outside London or even from the other side of the city, you could have an hour or more of travel time to deal with. In such cases, having breakfast at home before setting off might not be feasible.

Consider bringing along a snack that you can eat a little closer to the start, just in case. It’s also wise to check the weather forecast and dress appropriately for the time you’ll spend waiting around. You might need to bring along an old jumper that you can discard at drop-points near the start to stay comfortable.

Preparation is crucial in the lead-up to the race. During the week before the event, it’s best to avoid overexerting yourself. Consider incorporating light activities like a gentle gym session or a light run to keep your body moving without causing strain. Remember, it’s essential to strike a balance and not push yourself too hard before the big day.

Preparation plays a crucial role in marathon success. In the week leading up to the race, it’s best to avoid overexertion. Opt for light gym sessions or easy runs to keep your body active without causing strain.

Avoid excessive walking or strenuous activities, especially the day before the race. I learned this lesson the hard way when I attended an FA Cup semi-final at Wembley Stadium the day before my race. Even if it’s not a football match, minimize walking and save your energy for the marathon.

In the days leading up to the race, prioritize a good night’s sleep, indulge in a carb-heavy dinner (like pizza, my personal favorite), and take time to rest and relax.

At the start line, ensure you’re fully prepared. While you might not always need items like Imodium or nipple tape, it’s better to have them on hand just in case.

Remember, pacing is crucial. Even if you’re ahead of schedule at the halfway mark, resist the urge to push too hard. The second half of the marathon can be just as challenging as the first, especially if you haven’t trained for the full distance. Respect the distance and pace yourself accordingly for a strong finish.

I’ve approached each of my three runs differently, but in every instance, I’ve encountered challenges in the later stages. Despite this, I’ve managed to finish each time, albeit with a slower pace for the final few miles, often resorting to walking.

The key takeaway here is to expect difficulties and keep pushing forward, even if that means taking short walking breaks. It’s much harder to stop completely and then restart. As the finish line comes into view, adrenaline can kick in and propel you to the end.

When you hit the 19-mile mark around Canary Wharf and the finish line seems distant, remind yourself that you’ve covered seven miles countless times in training. You have the distance in you, even if it takes a little longer than usual. Keep persevering, and you’ll reach your goal.

Absolutely, soaking in the atmosphere of the London Marathon can be a once-in-a-lifetime experience. Despite the physical challenges, the energy of the event and the iconic landmarks along the route can be incredibly uplifting. And your point about putting the pain aside to appreciate the surroundings is spot on – it’s about finding a balance between pushing yourself and enjoying the journey. It sounds like you’ve gained some valuable insights from your previous marathons, and I’m sure many aspiring runners will find your perspective helpful as they prepare for their own London Marathon experience.

Insights for London Marathon Preparation