How to Run the London Marathon

The London Marathon is one of the most prestigious and popular marathons in the world. Whether you’re a seasoned runner or attempting your first marathon, here’s a step-by-step guide to help you prepare and participate in this iconic event.

1. Entry and Registration

There are several ways to secure a place in the London Marathon:

• Ballot Entry: The most common method is through the public ballot, which opens several months in advance. Ballot places are awarded randomly, and it’s highly competitive.
• Charity Places: Many participants run for charity. Charities often offer guaranteed entries in exchange for fundraising commitments, typically between £1,500-£2,500.
• Good for Age and Championship Entries: Runners who meet qualifying times based on age or have competitive records can apply for these entries.
• Overseas Tour Operators: If you’re coming from abroad, there are authorised tour operators who provide marathon entry along with travel packages.

2. Training for the Marathon

Training is crucial to successfully completing the marathon. Follow these steps to get ready:

• Base Mileage: Begin training at least 16 weeks before the race. Aim to run 3-4 times a week, gradually increasing your mileage over time.
• Long Runs: Incorporate a weekly long run, gradually increasing the distance until you can comfortably run 18-20 miles.
• Speed and Strength Work: Include interval training, tempo runs, and strength training to improve stamina and running efficiency.
• Tapering: In the final two to three weeks before the marathon, reduce your mileage to allow your body to recover and prepare for race day.

3. Familiarise Yourself with the Course

• The London Marathon route takes you through the heart of the city, passing landmarks such as Tower Bridge, Canary Wharf, and Buckingham Palace before finishing on The Mall.
• The course is generally flat, with minimal elevation changes, making it a good race for setting personal bests or running your first marathon.

4. Preparation Before Race Day

• Gear: Ensure your running shoes are well-worn in, and avoid wearing new gear on race day to prevent discomfort or blisters.
• Hydration and Nutrition: Practice your race day hydration and fueling strategy during long runs, and consider carrying gels or energy snacks.
• Race Pack Collection: You will need to pick up your race number and kit bag at the Running Show held at ExCeL London a few days before the marathon.

5. On Race Day

• Arrive Early: Give yourself plenty of time to get to the starting area. The London Marathon operates a wave start system to prevent overcrowding, with different start times for elites and mass participants.
• Start Slow: The excitement can lead to starting too quickly. Maintain a steady pace in the early miles to conserve energy for the latter part of the race.
• Crowd Support: The London Marathon is known for its enthusiastic supporters. Use the crowd energy to keep your spirits high, especially as you approach tough moments.

6. After the Marathon

• Cool Down: After crossing the finish line, take some time to walk, stretch, and hydrate. The official meeting point for friends and family is usually located near Horse Guards Parade.
• Recovery: Allow yourself proper recovery time, including light activity and plenty of rest in the days following the marathon.

7. Fundraising and Charity

If you’re running for charity, set up your fundraising page well in advance and share your journey with friends and family. Charities often provide additional support, including training plans and cheer squads on the day.

Additional Tips

• Mental Preparation: Running a marathon is as much a mental challenge as it is physical. Focus on positive self-talk, breaking the race into manageable segments, and having a strategy for how to handle tough sections.
• Join a Running Group: Training with others can help keep you motivated and accountable. Consider joining a running group or finding a training partner.

Conclusion

Running the London Marathon is a life-changing experience that requires dedication, training, and preparation. By following this guide, you can approach the race with confidence and make the most of this iconic event.