Tips for a successful marathon

Following the advice that I have been asked to give to the runners from Virgin Unite I have compiled a very brief list of things to keep in mind when your are raising funds for a charity whilst training for your first marathon.


I know when I ran my first marathon I made a couple of mistakes that could have been avoided if I had a crib sheet like this. There are obviously some things that I have left out but here goes:

If you are Fund-raising – Set up your fund-raising page, and promote yourself through it. Know what your charity does and use their knowledge about fund-raising. Be passionate about your charity’s cause and your fundraising efforts. Promote yourself using social media like Facebook, Twitter or email.

Training – Train often but do not overdo it, it is all about consistency. Have training goals like weekly frequency or mileage will help. Follow a training plan and make sure that you give your body enough rest after heavy training.

Nutrition – Follow a balanced diet and make sure that you always stay hydrated. Do not eat heavy meals before you run. Refuel within an hour after a training run – protein works best. If you run more than 90 minutes you might want to carry gels or a sports drink to top up on carbohydrates.

Gear – Buy good but flexible shoes and go one size bigger than your everyday shoes, or you might lose a toenail or two. Expensive shoes are not always the best, so visit a specialist running store! For carrying gels and liquids a fuel belt is a must, and if you feel that you need an extra kick on your runs music can provide a much needed boost. Dance music works best as a faster beat promotes a faster leg turnover. This should make you lighter on your feet and less injury prone.

Last week before your  Marathon – Do not do run too much, it is all about rest and recovery, and make sure that you get enough sleep the Friday night before the race. Prepare your packing list and make sure that you prepare mentally for a successful and enjoyable race.

Race day – Use a checklist to pack the night before, and get there early. During the race do not set off too fast and make sure that you take enough fluids and fuel during the whole race to avoid hitting the dreaded wall. Have a good breakfast more than 3 hours before the race and visit the loo as often as you can. Do not wear, eat or drink anything new on race day. Most importantly have fun, and enjoy the experience!

I love to read so when I started running I devoured a lot of books and bought most of the recommended books that I could find about distance running. Armed with all of that knowledge it was a lot easier not trip over the most obvious hurdles that running can throw at an over eager beginner. I still over-trained, did the wrong kind of running for my level of conditioning but that is just human nature!


If you join a running club you will also find that running and the required lifestyle becomes easier, as going at it alone can be a daunting experience for some.