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Bottom Line Verdict: the Thule Urban Glide 2 represents the top-end of jogging strollers, and has clearly been designed with runners in mind.

It’s intuitive, smooth, and ergonomic design make it a joy to walk or run with, and – best of all – it lets you get a proper running workout while also looking after your kid!

Overall rating: 4.6/5

Becoming a Parent – Researching Running Strollers

Ever since becoming a parent, I’d looked forward to getting a jogging stroller and taking my child out for runs with me. As every new parent knows, finding time for exercise can be tough when balancing child care, work, and other chores and commitments.

So getting a running stroller was an easy choice – it let me go running with the baby while my partner got a break.

A baby should be around 6 months old to be in a running stroller – so naturally, as our baby’s 6 month birthday approached, I spent a lot of time researching the best running strollers on the market.

My criteria was to find a stroller that was actually fun to run with, which could handle the hills and trails around where we live, was practical, and – of course – was comfortable and suitable for our baby.

Whenever I asked other running parents for recommendations, the stroller that kept coming up was the Thule Urban Glide 2.

I’ve now spent a few weeks – and a bunch of miles – road-testing the latest model of the Urban Glide 2, so wanted to share my thoughts.

Ready?

Let’s jump in!

Thule Urban Glide 2 – Key Points

The Urban Glide 2 is Thule’s flagship running stroller, designed for both everyday around-town use and running across more challenging terrain.

Despite being the ‘urban’ model, we’ve tested the robust stroller across a variety of trails and tracks and have found it handles itself just as well off-road as on-road.

• Age range: 6 months to roughly 4-5 years (22kg); bassinet available for newborns.

• Build: 3-wheel all-terrain with large rear wheels

• Dimensions: 35 x 14 x 21 inches

• Folded Dimensions: 34.5 x 21 x 14 inches

• Front Wheel Diameter: 12.5 inches

• Rear Wheels Diameter: 16 inches

Check out the Thule Urban Glide 2 on Amazon!

Unboxing and Setting Up The Thule Urban Glide 2

The total unboxing and set-up time for the Thule Urban Glide 2 should take you just 5-10 minutes, and is a pretty straightforward process.

There’s little self-assembly to do – the box simply contains the Urban Glide 2 folded up and the 2 back wheels. No tools are required, but you’ll need scissors to remove some of the packaging and a bicycle tire pump to inflate the wheels.

The first step is to grab a scissors and remove all the protective packaging and tie-wraps from the stroller.

Next, you want to unfold the stroller. If you’re not sure how to unfold the Thule Urban Glide 2, you have to slide off the fold lock, then locate the big blue handle, then twist it and slide it as indicated.

As long as the fold lock is off, the folding/collapsing mechanism should work very smoothly.

The next step is to inflate the tires of the rear wheels using a bicycle pump. The instruction manual says to do this to 20 – 25psi (1.4-1.7 Bar) – the pump I used didn’t have a pressure gauge, so I just pumped them until they were good and firm, like a bike tyre.

Now all that’s left is to install the back wheels. This is super easy, just insert them into the holes feeding into the back axle. Note that you’ll need to push down on the blue button in the middle of the wheel to ‘click’ the wheel into place at the end.

And there you have it! That’s all it takes to set up the Thule Urban Glide 2!

Now let’s look at the various features of the jogging stroller.

Thule Urban Glide 2 Features

Stroller Design

Before getting into the bells and whistles, it’s worth noting what’s great about the Urban Glide 2 overall design – and how it lends itself to running.

The stroller has a long, large wheelbase – those two large (16″) wheels at the back take almost all the load, while the front wheel basically steers the stroller. This robust design, coupled with rear-wheel suspension, makes the Urban Glide 2 great for running over slightly uneven terrain or negotiating kerbs and bumps along the way.

Compared to a more traditional stroller, the Urban Glide 2 has a lower center of gravity sitting right over the back wheels. This makes the running stroller very sturdy and less likely to topple over, but also easier to turn around. It takes practically no effort to lean the stroller back onto it’s back wheels and pivot it around at a moment’s notice.

So far, so good. The chassis was clearly designed with runners in mind, where you need to have a lot of confidence that your stroller can handle the terrain you throw at it.

Stroller Weight and Size

The Thule Urban Glide 2 weighs 11kg, or 24.4lbs. While this is slightly heavier than some regular strollers, it’s actually quite light for a running stroller. . . and is still manageable enough for one parent to lift it, fold it, carry it, put it in the car trunk without much trouble.

One tight spot we’ve found a couple of times is the wide rear axle – with a door pass-through of 80cm, the Urban Glide 2 should fit through regular doors, and has passed snugly through a few wall gaps and gates in our local trails – so beware narrow entrances!

The Folding Mechanism

The Urban Glide 2 folds into a surprisingly neat package, given it’s size.

The folding mechanism is tucked under a flap at baby’s feet; simply twist and pull and the entire stroller will fold in on itself. It’s a one-handed action, made easier with two (but possible with a baby under one arm!).

Will The Urban Glide 2 Fit Inside My Car Trunk?

The Thule Urban Glide 2 should comfortably fit inside most cars.

While the Urban Glide 2 has a quite broad wheelbase, it’s folded form is surprisingly neat.

Furthermore, there are two extra steps you can take to make it take up even less room:

• fold the rotating handle all the way down

• remove the back wheels.

The folded dimension are 34.5 x 21 x 14 inches.

Here’s what it looks like in the trunk of our subcompact SUV:

Oodles of space!

The Front Wheel (+ Locking Mechanism)

The front wheel can be left to rotate freely like a regular stroller, or locked in place using the easy locking mechanism button.

The idea behind this is that you can lock the wheel into a fixed position while running, so it doesn’t suddenly pivot and throw you off course.

The front-wheel also has a handy little adjustment dial – incase your stroller tends to veer off in one direction you can adjust the ‘aim’ pretty easily.

The Hand Brake

The main brake sits in the middle of the handlebar and is a big, easy-to-rotate blue grip. It’s responsive and easy to get used to, and is especially handy when heading downhill for moderating the stroller’s speed.

The Foot Brake

The 2nd braking system is an all-stop foot brake that is either ‘on’ or ‘off’. It’s essentially the parking brake, if you need to stop the stroller to do something with your hands, this is the brake to use.

One minor quibble with this brake is that it engages with a bit of a shudder that goes through the stroller, and might wake a sleeping baby. Being gentle with it definitely helps!

5-Point Harness

The 5-Point harness is easy to adjust, looks comfortable, and is plenty secure – the belt is locked in by inserting two pins into the receptacle. A minor point, but the pins can be inserted separately as opposed to having to be pushed in at the same time – something that other strollers and car seats require, that can be awkward when you’re trying to corral an active toddler! So the Thule design makes this a little easier.

The Canopy (+ Peekaboo Window)

The expanding multi-position canopy functions well, it basically works as you’d expect without issues.

The pictures above show the canopy fully extended – it might have been nice to have the canopy go a little further to protect the baby from light rain showers or from a low winter sun: a couple of times recently we’ve been out walking and realized that the low December sun was glaring right into our kid’s face when he’s in the seated position. But this is a minor quibble.

The canopy also has a little ‘Peekaboo’ window – something that we’re fond of since the baby is facing away from you as you’re walking.

It’s worth noting that you can only see your kid’s face through the Peekaboo window when they’re in the reclined position – so it’s perfect to check if they’re sleeping, but if they’re seated upright you just see the top of their head.

The Reclining Seat

The stroller is held in the upright position by a tightened cord and a clasp. Reclining the seat is a simply, one-handed operation of just opening the clasp to loosen the cord, and letting the seat go backwards.

Putting the seat back into the upright position requires two hands – one to open the clasp and the other to pull the cord taught.

It’s a simple and effective system, though going upright takes a little bit more effort than reclining.

Storage – The Cargo Basket and Mesh Pocket

There are three places to store stuff when you get the Urban Glide 2 straight out of the box:

• the mesh pocket (fits 2 large water bottles)

• The cargo basket (which is huge compared to other strollers – we fit our changing bag and two large adult down jackets in ours without issue)

• the zip pocket on the cargo basket (handy for keys and smaller items).

So basically you’ve got generous storage room, and it’s all designed to be secured and close to the ground so it doesn’t impede your running.

The one minor quibble is there’s no storage at arms-length. It would be handy to have a somewhere to stash a small water bottle or a phone which you can easily grab while walking with the stroller. As it is, you have to stop walking / running to access anything.

Note: Thule do have a water bottle attachment so you can mount your bottle within arms reach (more on attachments and accessories later!).

The Handlebar

The Urban Glide 2 handlebar is comfortable and nice to run with.

It’s also height-adjustable. But rather than a telescopic extender design like most strollers, the Urban Glide 2 handlebar adjusts by rotating the position (see pictures above).

I wasn’t convinced by this design when I first saw it, but it works very well. I use the handlebar in the highest setting, while we’ve had grannies and family members use it in the lowest setting – and both are comfortable.

The bullhorn-style design means no power is lost due to the handlebar position, and it feels like you always have good control over the stroller.

The handlebar includes a security wrist-strap on the left side. A minor quibble is that you can only use this on the left hand due to the brake lines stopping it from being moved along the handlebar.

Thule Urban Glide 2 – Common Questions Answered

When can baby sit Thule Urban Glide?

Like most running strollers, a baby can sit in the Thule Urban Glide 2 from around 6 months of age, when it’s able to support its neck while seated upright without discomfort.

Thule does sell an Urban Glide Bassinet which can be used with the Urban Glide 2 stroller from birth (although probably best not to run with it!)

What car seats work with Thule Urban Glide 2?

You’ve got a few options:

Thule offer dedicated adaptor kits for both MaxiCosi and Chicco car seats, and a more generic (but less ergonomic) option for other seats.

The Thule Maxi-Cosi style adapter works with most options Maxi-Cosi, Nuna, Cybex, and Be-Safe including the Cybex Aton 2.

The Thule Chicco style adapter works with the Chicco Keyfit system.

The Thule Universal Car Seat Adapter works with a huge amount of car seats, but is a little more cumbersome as the car seats have to be strapped in place.

As always, double-check that the car seat adapter you’re buying fits with the exact model of car seat you have!

How do you fold a Thule Urban Glide 2?

Simply locate the big blue handle located under the child’s legrest, then twist and pull – the Urban Glide 2 will fold down into a compact version of itself!

How do you clean the Thule Urban Glide 2?

The fabric of the seat components is not machine washable – so use warm, soapy water to clean where necessary.

You can vaccuum the seat area to get rid of crumbs and debris.

To clean the body, I treat it like my mountain bike – I use a clean rag to wipe it down, and warm soapy water to clear any dirt or debris.

The rear wheels can easily be detached to be washed thoroughly.

What is the age limit for the Thule Urban Glide 2?

The weight limit is 22kg, which is usually somewhere around 4 or 5 years old. The seat is both tall and wide, meaning that it’ll probably last your kid until they hit the weight limit rather than outgrowing the stroller.

Road Testing The Thule Urban Glide 2

Aside from all the bells and whistles, the most important aspect of the Urban Glide 2 is how good is it for running?

Over the past few weeks, my partner and I have used the Urban Glide 2 almost every day – whether it’s for relaxed walks through the neighborhood with friends, gentle trail runs in nature, or going up and down the hills near our house for some interval training.

Here’s what we’ve found:

The Urban Glide 2 Runs Well

Bottom line, this stroller is great for running.

I’ve been very happy with how smooth a ride it is, and also how little resistance it generates – on a flat surface, you can keep it moving at your pace with just a couple of fingers rested on the handlebar.

The more I’ve run with it, the more I’ve appreciated the design – it’s clear that the Thule Urban Glide 2 was designed with runners in mind.

The wide wheelbase and low centre of gravity means it feels very sturdy and hugs the ground well. It also makes it easy to tilt the stroller back onto the two rear wheels to change direction quickly or mount a kerb.

The handbrake is easy to use while walking or running, and is handy for controlling your descent.

When you start to go off-road or over bumps, you really appreciate those big wheels and the suspension – compared to our previous stroller, this thing ploughs over everything.

In terms of running performance, I’m finding I can go at roughly 80-90% of my regular speed for the same rate of exertion with the stroller. There’s a hilly route near home I run a lot which I used to try to tackle with our old stroller, and it would leave me huffing and puffing up the hill. With the Urban Glide 2, I’m able to keep running all the way to the top!

I’m even looking forward to using the Urban Glide 2 as I head into marathon training next season!

Baby Likes It

It’s the first time our baby has been in a front-facing stroller, and he loves it! It’s a shame he can’t give us a more in-depth review, but he seems super-comfortable in the Thule Urban Glide 2, and tends to spend our outings looking around at trees and the scenery.

When I know he’s tired, I put him into the reclined position.

One thing to note is that your baby is definitely less likely to sleep if you’re running with the stroller. The inertia and a few brisk movements seem to stop our kid from falling into a deep sleep if I’m hitting the trails, so for now when I see him nodding off I’ll dial back the pace to a brisk walk – and keep an eye on him through the Peekaboo window.

It Holds It’s Own On The Trails

Thule market the Urban Glide 2 as ‘all-terrain’, and mention that it is good for urban settings and ‘paths‘. They fall short of saying the stroller is good for trails, perhaps just because of how they want to position it.

So for any trail runners reading this, let me reassure you – this thing is perfectly suited to running wide, relatively-smooth trails.

It takes inclines and uneven surfaces well – though obviously there are limits.

As I’ve noted earlier, the Urban Glide 2 is fairly wide (door pass-through = 80cm) so it might not be suitable for narrow, single-person trails.

It’s also not a monster truck, so don’t expect it to plough over very uneven surfaces, branches, or tree roots without bumping around your kid a little.

As long as you stick to comfortable, wide trails and slow down for any uneven ground, you’ll never tire of this thing.

It’s Also Great For Walking

This might seem like an obvious point, but it’s one that didn’t dawn on me until we had the Thule Urban Glide 2 – it’s great as a regular walking stroller too.

In fact, when going for a walk we now favor the Urban Glide 2 over our regular walking stroller. It’s a smoother ride, easier to push, and has oodles of storage.

In other words, if you get an Urban Glide 2 you don’t need another stroller.

We have friends who don’t run who use the Urban Glide 2 as their primary stroller.

The Thule Urban Glide 2 Double

The Urban Glide 2 also comes in a ‘double‘ model – it’s the exact same design, but with two seats instead of one. Perfect for anyone with two young children in their life!

See it on Amazon!

Recommended Accessories For The Thule Urban Glide 2

The Final Verdict On The Thule Urban Glide 2

Having spent a few weeks running with the Thule Urban Glide 2, I couldn’t be happier with it.

It handles like a dream and lets me get real runs in while also taking my kid out for some fresh air.

The design is robust and practical, and feels secure whether you’re walking or running.

If I could sit with the Thule design team, the only suggestions I’d have are for a small pocket you can reach while walking or running, for the canopy to extend a little further down to block out low light, and for the wrist-strap to be re-designed to fit over either hand – for now, it’s stuck on the left side.

Other than those minor points, the Thule Urban Glide 2 is everything I could ask for in a stroller; running or regular. We’re looking forward to many more years of use from our Urban Glide 2!

Interested?

Frankly, if you’re a runner you’re not going to find a better stroller.

Check out the Thule Urban Glide 2 on Amazon!

Beginners and advanced runners alike want to find out how to run without getting tired. The answer lies in a combination of training practices and downtime techniques you can deploy to boost your endurance.

When you’re just starting out, it can feel like you’ll never be able to reach your goal without stopping for a walk break. You’re wondering when you’ll get over the hump and start enjoying your runs. 

Likewise more advanced runners aiming for longer distances like half marathons and full marathons can get frustrated when they get tired during those longer runs.

Each new level has its own barriers and breakthrough points. The key is to find that sweet spot through techniques to help blast through the challenges. 

In this post, we’re going to detail the factors that affect your ability to run without getting tired, including:

– Training techniques to run longer without getting tired

– Practical tips for running without tiring yourself out

– Downtime techniques you should use to maximise your running endurance (including diet, fuelling, and rest).

Interested in how to not get tired when running?

Let’s jump in!

Why Do I Get Tired When I Run?

There are a few factors to consider when looking at your exhaustion level while running and how to improve it, namely:

• Your endurance capacity. In other words, how long your body can keep running before it gets tired. There are a few components to your endurance capacity, including lactate threshold, aerobic capacity, mitochondria levels, and musculoskeletal endurance. Each component is a separate part of your physiology, but contributes to your ability to keep running without stopping.

• The type of running workout you’re performing. There’s a big difference between getting tired on a slow, easy run than getting tired on an intense hill sprint session. The intensity of the workout affects how quickly we fatigue.

• Your condition during the run – whether you’re tired, stressed, distracted, overfed, hungry…all of these factors play a huge role in how well you perform, and how quickly you get tired. Anyone who has felt some overwhelm in their life then tried to go for a run and simply not had the willpower knows what I’m talking about. It’s also important to be fuelled adequately for the workout you have planned.

Each of these can affect how to not get tired when running. Now I’m going to share exercises and pieces of advice for addressing each of these, and explain exactly how to run longer without getting tired.

11 Ways To Improve Your Ability To Run Without Getting Tired

To prevent getting winded and running out of steam too fast, you should know the major contributing factors that make you a stronger runner. 

The Starting Point: Your Wellbeing

It’s often the last thing runners consider, but almost everything in your life can affect your running performance in one way or another.

Tip #1: Ensure You’re Well-Rested

Sleep deprivation is a major problem in modern society – and it’s affect on your running performance might explain why you get tired so quickly.

Studies have shown that there are several consequences to running while sleep-deprived, including:

• rate of perceived exertion increases (a workout feels harder than when you’re well-rested).

• body slower to produce glycogen, which is used to fuel your runs

• increase in stress hormones, depressed immune system

• compromises your body’s ability to thermoregulate.

Attempting to run when sleep deprived is, in short, a recipe for a bad run.

If you’re trying to figure out how to run longer without getting tired, one of the first fixes should be your sleep.

Here are three tips to improve your sleep quality:

1. Have a quality sleep environment. Dark, cool, and with minimal distractions – try to leave your smartphone on airplane mode, and preferably at the other side of the room!
   
2. Cultivate a night-time wind-down routine. An hour or so before hitting the sack, begin a wind-down – perhaps that’s a cup of camomile tea on the sofa, or reading a good book.
   
3. Stick to a consistent schedule. Trying to mess around with your sleep schedule often just results in you being unable to fall asleep and getting frustrated, Stick to a consistent sleep schedule, aim for the same time every night.

Tip #2: Avoid Overwhelm, Temper Anxiety

Overwhelm is the sensation that you’ve got more on your plate than you can handle. It’s especially common in athletes and people who tend to commit to a lot of things, whether it’s training for a marathon or hitting new targets at work. Whatever it is, overwhelm can diminish your athletic performance.

This can be surprising to hear, but overwhelm can make it harder to work out effectively. Same goes for anxiety – studies have proven that anxiety leads to a higher rate of perceived exertion (how hard you feel you’re pushing), so you’re more likely to feel exhaustion and get tired as you run.

If this sounds like you, my advice is to relax into your runs.

Running can actually be an extremely effective stress reliever or anxiety buster. And the fact that you’re getting twisted up and tired as you run is perhaps a sign that you’re treating your run like another challenge when it should be a time of calm reflection.

If you’re in this camp, perhaps you need to lower your expectations for your runs – stop chasing a target pace, don’t look at Strava, and lean into being present as you run.

When wondering how to run without getting tired, sometimes the answer lies within.

Tip #3: Ensure You’re Well Fuelled and Hydrated

Getting tired when running is often a sign that you don’t have enough fuel in your tank.

Runners mostly get their fuel from carbohydrates, and making sure you’ve loaded up before your run is an essential part of pre-run prep.

Read more: 11 Great Carbohydrate Sources For Runners

Before a run, something as simple as a banana and peanut butter on toast will give you the fuel needed for a 30-45 minute run.

As you get into runs of 45 minutes or more, you need to start thinking about fuelling as you run in order to avoid hitting the wall. Grab a few energy gels or sports drink.

During the week you should eat vegetables and fruits, fresh juice, and lean meats to keep your carb and protein levels in good shape..

Hydration is another factor often overlooked by runners which plays a part in your time to exhaustion. If you’re wondering how to not get tired when running, it may be that you simply need to drink a little more water before your runs.

Your Run Training – How To Run Without Getting Tired

Tip #4: Set An Achievable Pace

This is the biggest mistake runners make when trying to improve speed: they run at random paces. 

Many runners are tempted to run close to their fastest pace until they get tired, then they quit.

While sprinting does improve your stamina, it’s better to use it as a cross-training workout. The best way to regulate your pace to run longer is the rate of perceived effort (RPE). 

RPE measures the intensity of your exercise. The Clevland Clinic gauges that scale from zero to 10. 

You should aim to keep your exercise at a moderate level, between levels 3 and 6. Watch out for shortness of breath and tired leg muscles. 

Aim to run at a comfortable conversation pace. This will help you keep running without getting tired. 

Tip #5: Warm Up Before You Go

Always warm up before a run. You don’t need special techniques for warming up – the basics will do. Just be sure to stretch the muscles you’ll be using during your run. 

The most important areas to stretch are:

• Quads
• Glutes
• Calves
• Core

When you’re doing your exercises, be sure to breathe through the movement and stretch those particular muscles, rather than straining your knees or back. 

Warming up also involves a brisk walk before the run. Never start and stop a run abruptly, but always ease into it with a quick warmup and cool down. 

Tip #6: Do Weekly Intervals

Intervals are another method to help you pick up the pace long-term. The best way to do them is by setting a timer or choosing a distance, setting your pace at heavy to very heavy (7-10 on the RPE scale), and running until you reach it. 

Then walk or jog lightly for a set amount of rest time before starting again. 

Tip #7: Mix It Up With Weight Training

Running is mainly a cardio exercise, but it takes body strength to run too. Strong glutes, quads, and core propel you up hills, and keep your body moving forward during a long-distance race. 

Building that extra muscle strength requires some simple exercises that make a big impact. 

• Squats
• Lunges
• Deadlifts
• Pushups
• Bodyweight core exercises (like pushups, planks, and side planks)

It’s best to use weights (a barbell with weighted plates, dumbbells, or kettlebells) so you make the most of your session in a concentrated amount of time.

With these 5 exercises, plan to do 3 sets lifting the heaviest amount you can. Your total gym time will be 15-20 minutes. 

It’s amazing the endurance benefits you’ll note through strength training when thinking how to run without getting tired.

Tip #8: Small Goals for the Win

Always break small goals into large goals. If you want to run a half marathon, take that distance and split it up into smaller increments. 

Sign up for two races before your designated half marathon time: a 5K, then a 10K. When you cross those finish lines, you’ll boost your confidence and celebrate your successes along the way to the larger goal. 

Tip #9: Give Your Feet the TLC They Deserve

Feet don’t last forever, as much as it hurts to admit it. They need care and attention so they’ll keep supporting your body and carrying you along hundreds of miles. 

Caring for your feet prevents long-lasting injuries down the road, like tendonitis or plantar fasciitis. 

• Wear proper shoes: your shoes need to fit your feet perfectly. They shouldn’t squeeze your toes at all; in fact, buying running shoes one size too big is a good practice, since it gives room for swelling in extreme weather conditions. The right shoes should always have a good arch and be able to tie firmly at the ankle. 

• Ice your feet after a long run: There’s bound to be swelling at the end of a workout, so don’t ignore it until it dies down. Soak those feet in an ice bath and encourage healing and speedy recovery from the exertion. 

• Massage sore muscles: Find the tense spots in your feet and rub the soreness out of them to prevent the formation of lumps in the sore tissue. 

• Hold swollen ankles above the heart: The best way to get rid of that inflammation is by letting the blood flow freely from the swollen area to the heart. If they’re extremely swollen, ibuprofen will speed the process along. 

Final Tip: Above All, Be Consistent

All the tips I’ve outlined in this article will guide you in how to run without getting tired, but only if you turn them into habits. None of them will help you if only do it one time or every once in a while. 

When you download our free half marathon training plans, you can add these weekly habits into the customizable Google Sheets portion of the plan. 

Choose 2-3 techniques and put them in your weekly running schedule to enjoy the full results of your effort!

Marathon training can be approached in thousands of different ways – but by following these tried-and-tested rules, you can optimise your training journey and maximise your chances of marathon success!

Having now worked with thousands of marathon runners (and crossed a few finish lines myself), I’ve spent a lot of time guiding people through the marathon training process, figuring out what’s important and what can be discarded, and finding cues that set people on the right path.

Too often, marathon runners-in-training commit fundamental (but easy to change) errors in their training which compromise their final 26.2 mile effort.

Likewise, most runners could train more effectively. It’s what I preach with my clients and in my Marathon Training Masterclass.

To set you off on the right path, here are some fundamental truths about marathon training – treat them as ‘rules’ in your training process, and they’ll lead to better results.

Rule #1: Every Run Should Have a Purpose

To train for a marathon effectively, every single run should have a clear purpose attached to it.

Be it . . .

• A long, slow run to improve your endurance
• A regular run to add to your overall mileage
• A speedwork session to train towards your PR pace
• An easy recovery run to get some miles in without stressing the system.

As you can see, each run contributes to some specific area of your training.

One of the biggest mistake rookie runners make when training for a marathon is simply “going for runs”. Runners who haphazardly accumulate mileage without structure or planning often get injured, or simply don’t train optimally – and suffer on marathon day.

Want to train right to give yourself the best chances of marathon success?

Ensure each run has a purpose.

Rule #2: Define Your Marathon Goals

As early as you can in your marathon training journey, define your marathon goals.

Your marathon goal can be as simple as “I want to finish” – which is a great goal for your first marathon.

Or maybe your goal is time-based; for example, you want to break the 4-hr marathon mark.

Whatever your marathon goal is, the earlier you define it, the better.

Once defined, you can structure your entire training around your marathon goal.

Got a speed-based goal? Then in training, you can include intervals and speed sessions designed to improve your base running speed.

Rule #3: Stick To A Plan

There’s a strong correlation between runners who follow a marathon training plan, and their actual marathon performance.

Following a properly structured marathon training plan means you’re training in a sustainable way that is designed to reach your marathon goals.

A training plan is also an awesome accountability tool – I always recommend that runners print them off, stick them somewhere visible, and mark off each day’s progress as they go!

Rule #4: The 10% Rule

The 10% rule is a well-known ‘rule of thumb’ amongst runners. It states that your weekly mileage shouldn’t increase by more than 10% week-to-week.

The idea behind the 10% rule is to prevent runners from making big leaps in mileage – which can lead to injury and other problems pretty quickly.

If you increase your weekly mileage by around 7-10% each week, you’re more likely to find this to be a sustainable practice – you’re adding load to your body at a gradual rate which it’s better equipped to cope with, instead of throwing in giant runs when it’s not ready.

Gradual gains lead to a solid running base.

Rule #5: Learn to Fuel On The Run

When running for anything up to 60 minutes, you can usually get by with stored fuel reserves.

However, once you get into longer training runs, you’ll find you burn through all that reserved energy, and can be left with a lack of energy.

That’s why distance runners have to learn how to fuel on the run – you need to keep your fuel tanks topped up while running, usually for anything over an hour.

Whether it’s energy gels, a snack bar, or a sports drink, it’s important that you choose something you like, and that works for you. Many runners struggle to stomach the sticky energy gels, so learning what your body likes is half the battle.

Rule #6: Cross Train for Performance Improvements and Injury Avoidance

Cross training is probably the biggest secret weapon a marathon runner-in-training has.

Doing some cross training – even just once or twice per week – helps strengthen muscles that are neglected by running, and also address some of the tightness and mobility issues that continuous running invites.

I recommend cross training to every single runner I work with – whether it’s a simple bodyweight workout, yoga or pilates session, or a weights session in the gym.

Cross training makes you a more economical runner – by strengthening muscles in the upper legs, hips, and core, you get more ‘miles per gallon’ out of your body, meaning you can run faster with less effort.

It also allows you to address weak hips, glutes, and other areas which are usually the root cause of most runner’s injuries such as IT Band Syndrome.

Rule #7: Follow The Taper

Tapering is an essential part of marathon training. It is the final 2-4 weeks before your big race, during which you decrease the volume of your training gradually.

Why do this?

Tapering allows your body to recover from the stress and strain of marathon training; it allows muscle microtears to heal, signals to your body to go into ‘rest and recovery’ mode, and allows you to top up your energy reserves.

Tapering means that come race day, you are in optimal shape to kill those 26.2 miles!

Rule #8: The 20-mile Rule

Regardless of your running ability, during your marathon training you want to perform at least one 20 mile run.

This distance is just the right length to tune your body and ensure it’s race ready, without pushing yourself too hard and risking injury or exhaustion.

Try and fit in your 20 miler just before you begin your taper; 4 weeks prior to your marathon day is a good time to do it.

Rule #9: Do a Dress Rehearsal

A dress rehearsal is essentially a long run in which you mimic your actual marathon conditions as closely as possible.

This means you want to go for a long run wearing the same gear as you plan to wear on race day, carrying the same stuff, following the same fuelling and hydration strategies.

A dress rehearsal allows you to identify any snags in your approach prior to race day.

It’s also worth doing your dress rehearsal in race day conditions as closely as possible; this means same time of day, weather conditions, and underfoot conditions.

Rule #10: Don’t Do Anything New on Race Day

Hopefully your dress rehearsal will take care of this one – it’s important not to do anything new or different on race day.

This means don’t wear your brand new shoes on race day without breaking them in first.

Don’t eat a banana from an aid station unless it’s something you’ve trialled in training first (a rookie error I’ve made myself!).

Basically, avoid surprises on race day. Test and refine everything, so when it comes time to run your 26.2 miles you can just focus on your performance.

Rule #11: Know When To Rest

Training for a marathon is physically and mentally demanding, and often leaves little time for RnR.

It’s essential that you know how to listen to your body, and know when it’s time to take a step back and rest up a little.

Repeatedly forcing yourself to train when you’re not feeling it is eventually going to lead to either exhaustion, injury, overtraining syndrome, or simply a loss of your desire to train.

Learn how to listen to your body and know when to train hard, and when you need to ignore the training plan and put your feet up.

Rule #12: Run An Even Pace

Perhaps the most important – and simple – piece of advice I give to marathon runners in training is to plan to run your 26.2 miles at an even pace throughout.

Adopting an even pace strategy prevents you from going out too fast, and often means you have a conservative first half followed by a strong second half.

There are mounds of studies done on optimal marathon pacing – the problem is that unless you’re already running several marathons per season, it’s hard to know what your performance baseline is.

That’s why I recommend picking a manageable finishing time, figuring out the pace required to achieve it, and then sticking to that pace.

You’ll thank me for it in the latter stages of your marathon!

Bonus Rule: Take Your Training Further

We’ve scratched the surface here, and hopefully whet your appetite for optimising your marathon training.

If you really want to get deep into the topic, then I offer a completely free 5-Day Marathon Training Bootcamp, just fire in your details below and we’ll get started!

And for those of you who really like getting into the details, check out my Marathon Training Masterclass – it’s got everything I have to offer on the topic of marathon training, including over 6 hours of video tutorials and oodles of downloadable training plans, guides, and extras!

If you’re looking for an at-home bodyweight workout for runners, you’re in the right place – I’ve put together a 20 minute sequence which requires NO equipment.

You can follow this 20 minute workout in your bedroom, living room, or kitchen – wherever you have enough room to lie down.

You can do it in your runners or just in a pair of shorts – whatever suits you.

I’ve hand-picked each exercise in this workout for runners to help in three areas:

• strengthening

• injury prevention

• avoiding injury

Investing just 20 minutes in one day can really help move the needle in all 3 of these areas!

So without further ado, kick off your slippers, throw on some shorts, and get ready for the 20-minute at-home bodyweight workout!

20-Minute Bodyweight Workout for Runners – The Video

Bodyweight Workout for Runners: Exercises explained

The workout starts off with a warm-up using the Surya Namaskar sequence (it means sun salutations).

Anyone who has some yoga experience will be familiar with it – it’s a great all-body loosener and gets the blood flowing without too much effort.

I attended a Crossfit class for a year where this was the warm-up every single day.

If you have any questions about the routine, leave them below!