As a running coach, I’ve seen runners at all levels pour their energy into marathon training, and while logging the miles is a big part of the process, it’s far from the whole picture.
Successful marathon preparation requires a balanced, thoughtful approach that supports your body, mind, and overall well-being. It’s not just about running more—it’s about running smarter.
From strength training and sleep to nutrition and mindset, every piece of the puzzle plays a role in helping you reach the start line healthy and the finish line proud.
Whether you’re gearing up for your very first marathon or looking to improve on a past performance, my top strategies will help you train more efficiently, avoid burnout, and stay motivated through every phase of your journey.
The goal isn’t just to survive 26.2 miles—it’s to enjoy the process, show up confident on race day, and cross that finish line knowing you gave it your best.
How to Prepare for Your Marathon: My Expert Strategies
#1: Choose the Right Marathon Training Plan
Following a well-structured marathon training plan is essential for runners at every level. As a coach, I want to emphasize the importance of selecting a plan that aligns with your current fitness level, running background, and schedule.
Take the time to compare different training plans and choose one that excites you and fits realistically into your life, both in terms of how many weeks you have before race day and how many days per week you can consistently train.
The best plan is the one you can stick to, adapt as needed, and stay motivated to see through to completion.
Check out Marathon Handbook’s free online marathon training plans for all different running levels.
#2: Don’t Skip Cross-Training—Especially if You’re Not Ready for High Mileage
Running is a high-impact sport, and increasing your mileage too quickly, especially if your current fitness base is low, can lead to overuse injuries. That’s where cross-training comes in.
If high weekly mileage isn’t realistic for you right now, whether due to time, injury history, or fitness level, cross-training is a smart and effective way to build aerobic endurance without the extra stress on your joints.
Low-impact activities like cycling, swimming, elliptical, or even hiking can boost your conditioning, improve recovery, and support your marathon goals while giving your legs a break from pounding the pavement.
Cross-training isn’t just for injury prevention—it’s a powerful tool to help you train smarter, especially when your body isn’t quite ready for the full mileage load.
#3: Practice Your Fueling Strategy During Long Runs
Fueling properly on your long runs isn’t optional—it’s essential.
According to the American College of Sports Medicine (ACSM),1American College of Sports Medicine. (2009). Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 41(3), 709–731. https://doi.org/10.1249/mss.0b013e31890eb86 ingesting 30–60 grams of carbohydrates (120-240 calories of carbohydrates) per hour during endurance exercise is ideal. Currently, elites are consuming even higher quantities (upwards of 120 grams per hour), whatever the maximum their systems can handle for improved performance.
Here’s the key: you shouldn’t wait until race day to figure out what works. Part of smart marathon preparation is using your long runs to test and refine your fueling strategy—from timing to type of fuel.
Many runners go all-in on training, invest in every recovery tool under the sun, and clean up their diets, but then overlook sports nutrition. We scrutinize food labels, yet don’t think twice about what’s in the sports drinks and gels we take during a run.
You might find that your body tolerates processed options just fine, or you might realize your stomach prefers real food alternatives like dried fruit, applesauce, or fig newtons. The important thing is to experiment during training, not during the race.
Your goal is to have a tried-and-true plan that your body trusts. That way, on race day, fueling becomes second nature, not a gamble.
#4: Keep a Workout Log
Tracking your workouts is one of the most underrated tools in marathon training.
Keeping a record of your runs, along with how you felt, what pace you hit, and any notes on effort or conditions, can help you spot trends before they become problems. If you start feeling off or notice your pace slipping, your log can offer valuable clues.
Having all your workout data in one place also makes it easier to stay on track with your training and overall fitness goals.
You can monitor your progress, track your weekly mileage, and even connect your training to nutrition, recovery, or weight management needs.
Whether you prefer pen and paper, a spreadsheet, or an app like Strava, TrainingPeaks, Garmin Connect, or RunKeeper, the format doesn’t matter—consistency does.
A running log not only helps you train smarter, but it can also boost motivation and remind you just how far you’ve come.
#5: Respect Your Rest Days
Rest days are just as important as your training days.
They give your body the time it needs to recover from strenuous efforts, reduce the risk of overtraining injuries, and allow the physiological adaptations from your workouts, like improved endurance and strength, to actually take place.
I know it can be tempting to squeeze in extra activity, especially when you’re feeling good or building momentum. But proper rest is essential.
If you’re not experiencing soreness or fatigue, light movement like walking or gentle stretching is perfectly fine, but formal workouts should be avoided.
Think of rest days as strategic, not passive. They’re a key part of the plan that helps you arrive at the start line healthy, strong, and fully prepared.
#6: Prioritize Recovery and Mobility Work
After each workout, take a few minutes to do some light stretching and foam rolling. These small habits go a long way in supporting your overall training.
Foam rolling is a form of self-myofascial release that helps improve circulation, reduce muscle tightness, and keep your fascia, muscles, and connective tissues healthy and mobile.
It’s one of the best ways to preserve your range of motion, promote faster recovery, and stay injury-free as your training ramps up.
#7: Strength Train
One important thing to remember is that distance running is considered a catabolic activity, meaning it breaks down tissue. It is also a high-impact and repetitive that causes quite a lot of stress on your musculoskeletal system.
Only running (particularly if you are doing a lot of mileage and running nearly every day as you train for your marathon) can increase your risk of overuse injuries.
Supplementing your running with strength training is one of the best ways to help offset the risk of running injuries and to provide your body with an anabolic (building) stimulus.
Moreover, studies show2Vikmoen, O., Rønnestad, B. R., Ellefsen, S., & Raastad, T. (2017). Heavy strength training improves running and cycling performance following prolonged submaximal work in well-trained female athletes. Physiological Reports, 5(5), e13149. https://doi.org/10.14814/phy2.13149 that strength training workouts for runners can improve aerobic capacity (VO2 max) and submaximal endurance performance due to the resulting neuromuscular adaptations.
When training for a marathon, aim for 2 to 3 total-body strength training workouts per week.
Although you can use resistance bands, it is best to have a set of adjustable dumbbells or access to a gym with weights, allowing you to perform muscle-building exercises more easily.
#8: Don’t Neglect Your Diet
To fuel your training and support proper recovery, you need to back up your running with a nutritious, well-balanced diet.
Think of your body like a high-performance vehicle—if you want it to run smoothly and efficiently, you need to fill it with premium fuel.
Focus on eating nutrient-dense, whole foods: vegetables, fruits, lean proteins, whole grains, legumes, eggs, nuts, seeds, and low-fat dairy. These foods provide the vitamins, minerals, and energy your body needs to handle the demands of marathon training.
Try to limit highly processed foods, excess sugar, and alcohol, especially as your mileage increases. The cleaner your fuel, the better your engine will run, both during your workouts and in everyday life.
#9: Get Enough Sleep
Marathon runners need to be aware of the importance of getting enough sleep. Adequate sleep is vital to not only run well but also feel well and maintain optimal health.
According to the American Academy of Sleep Medicine and Sleep Research Society, adults need at least 7-9 hours of sleep tonight. The needs of runners preparing for a marathon are even higher.3Watson, N. F., & Badr, M. S. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844. https://doi.org/10.5665/sleep.4716 Make sure you have a sleep routine that supports enough sleep per night, or consider naps if your schedule allows.
#10: Speak to Experienced Runners
If you have never run a marathon before, you will probably have many more questions about how to prepare for your marathon.
Speaking with experienced marathon runners who have a couple of marathons under their belt can be a great way to get some real-world advice and marathon preparation tips.
The running community can be a wonderful resource for beginners. If you do not belong to a local running club or have running friends in your everyday life who have run a marathon, there are tons of online communities with marathon runners eager to share marathon preparation tips with newbies.
For example, Marathon Handbook has a Facebook group dedicated to runners who are tackling one of our free marathon training plans.
#11: Find Ways to Stay Motivated
Just because you are getting serious about your training, don’t forget to have fun and enjoy the experience.
Preparing for a marathon can be a grueling process because the training is intense.
Find ways to keep the joy in running, whether running with friends, trying new routes, rewarding yourself, watching running movies, listening to good music, or setting a running goal that really excites you.
Marathon preparation should feel like an elective joy in your life rather than a job or responsibility. Enjoy the process!
For access to our free marathon training plans for all the different levels, click here!
