How to Start Training for a Marathon from Scratch
In March 2022, Robyn ran her first 10k and Henry ran his first-ever marathon! Henry completed Brighton Marathon in just under 3 hours and 43 minutes. All of Henry's training took 3 months and one week, meaning he is in the perfect position to write a guide on how to start training for a marathon from scratch.
From Henry's experience of 45 training runs, various energy gel brands, blisters, ups and downs, hydration experiments, recovery methods and podcasts, this complete guide will teach you how to start training for a marathon from scratch and answer your most frequently asked questions.
How to Start Training for a Marathon from Scratch
Marathons are one of the most challenging and rewarding feats. Training for a marathon is not easy, and it takes a lot of discipline, commitment, and time to train for a race that is 26.2 miles long. Before deciding to run a marathon, consider the below factors:
What is your current fitness level? Are you a beginner, intermediate or advanced runner? This massively impacts how long you will need to train for and which marathon you should select as your first. Believe it or not, the location of the marathon plays a significant factor, which takes us to point two;
What marathon could you run? Different marathons have different difficulties (i.e. some have more hills than others) and take place at different times of the year.
For example, Brighton Marathon is classed as the 2nd fastest marathon in the UK (as it's relatively flat and has a great crowd), but it takes place in April, meaning you will have to train through the winter months to complete it. When the marathon is, how far you're away from it and when it is in the year are vitally important factors.
What gear do you have? To successfully run a marathon, you need the right shoes, clothes and gear, as 26.2 miles is no mean feat! If you don't have proper running shoes, it may be worth thinking about when you can get all the gear needed.
For example, Henry ran Brighton Marathon in the comfy Hoka Hoka Cliftons. We have included the best marathon gear running essentials guide below to make things easier.
Once you have decided that you will run a marathon, there are many different ways to train for a marathon from scratch, so don't think there is one best plan that you must follow. Below we have included three steps for you to follow to start training for your marathon from scratch. We’ve also included Henry’s Instagram, so you can scroll back to see our training journey!
Step 1: Find or Create a Training Plan
The first step to a successful marathon training plan is finding or creating one. There are many different types of plans. Some are designed for beginners, and others are designed for people who have run marathons before.
For Henry's marathon, he followed a slightly modified Marathon Handbook's 3-month Marathon Training Plan. This was chosen as it fitted within the allotted training period and is best suited to runners with at least six months of running under their belts. I'd recommend that you can run a 10k without stopping to be able to pick this plan.
Henry modified it as the training plan was for four runs/week, but his schedule and workload meant that three runs/week was much more manageable - make sure that you're realistic about what you can achieve in whatever plan you pick.
If you'd like to check out some of the other free training plans that Marathon Handbook offers, check out this link. We like that they're completely customizable, so you can edit them to fit your needs.
Step 2: Eat and Hydrate Properly
You need to get your nutrition and hydration strategy right during your training and marathon. Messing up your intake could lead to stitches, a lack of energy or dehydration that completely ruins your marathon attempt.
Do some research on the best ways to eat and hydrate for a marathon and start experimenting from the day you start training for your marathon from scratch. Despite how important nutrition is, one common mistake is people thinking they need "all the gear" to begin preparing for a marathon from scratch - there comes the point where you need to start training and then think about nutrition after. With 1-day delivery on Amazon, you never have to wait too long for supplies.
Step 3: Make Time for Rest & Recovery
A rest day is when you take time off from any strenuous physical activity. This includes anything that would cause you to feel sore, tired, or exhausted. Rest days are important because they allow your body to recover from the stress of exercise.
Rest days also give your muscles time to rebuild themselves to be stronger and better prepared for future workouts. Be sure to plan out your rest to have enough time to recover, even after your first training session.
Best Marathon Gear Running Essentials Guide
This guide will cover the must-have marathon running gear essentials that we have picked based on Henry's marathon training. You must remember that these don't have to be bought at the beginning of your training - don't wait until you have everything to start; sometimes, you have to start and worry about it later.
Running shoes
As we covered above, the best running shoes to train for and run a marathon are the Hoka Hoka Clifton 7s - they're comfy, easy to break-in, and breathable, meaning you don't get blisters from sweaty feet!
Energy Gels
I tried SiS energy gels, and it only ended in disaster… Some energy gels will go straight through you, so it's essential to test each one on a medium distance (5 - 9 miles) run before going for it on a long run. You don't want to change route midrun to find a toilet as we did in Berlin!
The energy gel that worked for Henry was the MyProtein Energy Gel Elite - not only are they cost-effective, but they also pack all the carbs, electrolytes, and vitamins you need for your longest long runs. You may also want to experiment with pairing this with Lucozade sports drinks.
Running Vest
Some people don't mind running with things in their pocket, but Henry absolutely hated his phone and energy gels bouncing up and down during a run. Buying a running vest is one of the most practical ways to store everything you need for your long runs without impacting your run negatively.
For Henry's training and marathon, he wore the TRIWONDER Hydration Pack Backpack, which comes with a 2L Water Bladder (perfect for long runs on hot days where you need lots of water). You can also buy soft foldable running water bottles, ideal for shorter runs where you need water but don't want a heavier water bladder.
The main benefit of the running vest above was that there were three convenient compartments for the soft water bottles, energy gels and mobile phone at the front. This means you can focus all of your energy on running.
Socks
Yes, socks. Trust us; if you wear the wrong socks for longer runs, you will get horrendous blisters, especially when it's hot.
Getting a pair of good socks for your marathon reduces the risk of getting blisters, but they will also make you run faster as you won't be losing grip inside your shoe. Henry used Danish Endurance running socks - they were a reasonable price and lasted for the whole duration of training.
Headphones
During runs where you're not feeling entirely up to it, the weather isn't great, or you need something to pass the time, investing in a good pair of headphones will make all the difference.
When it comes to headphones, AfterShokz Running Headphones are the go-to. How technology has advanced in this space is mind-blowing, and AfterShoks uses bone conduction technology to allow the sound to be picked up without headphones going into your ears. This is important for long road runs where you may get tired and need to be alert for any traffic coming when crossing roads.
Henry had a close call during a 16-mile run before he invested in AfterShoks - in the 14th mile, he was tired and didn't double-check a blind bend and almost missed a quiet electric vehicle coming round the corner. Having AfterShoks makes it easier to pick up on any hazards you might need to avoid.
Training for a Marathon from Scratch FAQs
How long to train for a marathon from scratch?
You can train for a marathon from scratch in 3 months, but the time depends upon how fit you are in the first place as 26.2 miles is an incredible feat, but it can be a daunting task to get started.
According to Asics, runners take between 16,and stamina is very important.), it takes 16 - 20 weeks to train for a marathon for the average person - it takes so long because your muscles, heart, and mind need to be prepared for the challenge ahead.
How long does it take to go from couch to marathon?
It can take a minimum of 6 months to go from couch to full marathon - this is because if you are not physically fit, you may need to lose weight and build a base level of fitness to begin adequate training.
Start with as little training as you can manage before slowly building up the weekly mileage to make things easier. The Marathon Handbook provides some excellent training plans that you can use to go from couch to marathon.
Is 6 months enough to train for a marathon?
Yes, six months is enough, but it depends on many factors like the person's age, their current physical condition and how much they have been exercising before.
A person who has been physically active their whole life will be able to train for a marathon in much less than six months. But if you are a beginner and have never exercised before, it is best to start with a 5K or 10K race first.
Is 3 months enough time to train for a marathon?
Three months is more than long enough time to train for a marathon. After training for three months and one week, Henry ran his first marathon, finishing in 3 hours and 43 minutes - if he can do it, so can you!
What is a respectable marathon time?
For a man, anything under 4 hours would be considered a good or very respectable marathon time and puts you in the top 43% of runners. For women, a time under 4 hours and 30 minutes would be very respectable - however, for both males and females, a respectable time depends on many factors.
Remember, a marathon is a race against yourself, not others, so be realistic about your starting position when picking a target time. Some may say that anything under 4 hours for under 40-year-olds is respectable or below average times.
Can I run a marathon without training?
A marathon is a 26.2-mile race that usually takes 4+ hours to complete. Running a marathon without training is not advised, especially if you aim to run for all of it and want the best running experience. 26.2 miles is not easy and can take a toll on your body if you don't train properly for it beforehand.
When should your longest run be before a marathon?
Most plans recommend running no more than 20 miles in your longest run 3-4 weeks before race day. This isn't always the case, though - Henry ran a 21 mile run two weeks before his marathon and was fine, but if he did it again, he would change it to 3 weeks before, with a half marathon two weeks before the race.
Do marathon runners run the whole time?
Not all amateur marathon runners run the whole time. They walk, jog and sometimes stop.
The important thing is finishing, so if you need to walk for a period, that is completely fine - do what you need to do to keep going!
Can you train for a marathon on a treadmill?
Yes, you can train for a marathon by running on a treadmill; however, we wouldn't recommend it! There are some benefits to training for a marathon on the treadmill, such as:
No need to worry about weather conditions or traffic
Can run at any time of day or night
Despite the benefits, you miss out on the real-life factors that will impact you on race day. For example, Henry got terrible shin splints on his left shin due to the slight gradient roads have for drainage. Training only on a treadmill would increase your risk of getting injured when you come across conditions running outdoors you don't find on a perfectly flat running surface.
Is running a marathon bad for you?
For many people, running and training for a marathon are excellent ways to improve your cardiovascular health. This is because it strengthens your heart muscles and improves the function of the blood vessels in your body.
We would always recommend speaking with your doctor first before deciding to run a marathon - this is because you may have underlying health conditions that make it dangerous to run 26.2 miles.
Can you run a marathon with two months of training?
Running a marathon is not easy. It takes dedication and determination - 2 months is unlikely to be long enough to train for. But with the right training, high enough baseline fitness levels and a supportive team, you can do it.
Can you run a marathon training 3 times a week?
You 100% can run a marathon training 3 times per week. Running this amount per week may fit in better around your schedule, so three times is perfectly fine if you're getting enough total miles!
After completing three training runs per week, Henry ran his first marathon, so if he can do it, so can you!
