Whether you're a running pro or just starting out, these tips and hints will make you a more effective and confident runner. From preparation essentials to heart rate training and recovery, we've got everything covered to help you succeed in your running challenge.
Use the sections below to jump to what you need most, or scroll through for the complete preparation journey.
Getting Started Right
Give Yourself Enough Time to Train
One of the biggest mistakes runners make is underestimating how much time they need to prepare properly for their chosen distance. Whether you're taking on your first 5K or training for a marathon, giving yourself adequate time to build up gradually is essential for both performance and injury prevention.
For a 5K, beginners should allow at least 8-10 weeks of consistent training. If you're targeting a 10K, plan for 10-12 weeks of preparation. Half marathon training typically requires 12-16 weeks, whilst a full marathon demands 16-20 weeks of structured training—longer if you're completely new to running.
Remember, it's not just about the physical adaptation. Your body needs time to strengthen tendons, ligaments, and bones alongside your cardiovascular system. Rushing this process significantly increases your risk of injury and can leave you underprepared on race day.
Start your training with a realistic assessment of your current fitness level. If you can currently run for 20-30 minutes continuously, you're in a good position to begin most training programmes. If you're starting from scratch, don't worry—everyone begins somewhere, and with patience and consistency, you'll be amazed at your progress.
Build extra time into your schedule for life's inevitable interruptions. Work commitments, family responsibilities, minor injuries, or illness can all disrupt training plans. Having a buffer allows you to adapt without feeling stressed about missing your target event.
Invest in the Right Footwear
Your running shoes are the most important piece of equipment you'll invest in, and getting the right pair can make the difference between an enjoyable training experience and one plagued by discomfort or injury.
Visit a specialist running shop where staff can assess your gait and foot type. Many stores offer gait analysis using treadmills and video technology to see exactly how your foot strikes the ground. This information helps determine whether you need neutral, stability, or motion control shoes.
Don't be swayed by fashion or what works for your friends—every runner's feet are different. What matters is finding shoes that suit your individual biomechanics, running style, and the surfaces you'll be training on most often.
Replace your running shoes regularly. Most running shoes lose their cushioning and support after 300-500 miles, depending on your weight, running style, and the surfaces you run on. Keep a training log to track your mileage, or use a running app that monitors shoe wear for you.
Consider having two pairs of running shoes in rotation. This allows each pair to fully decompress between runs, potentially extending their lifespan and reducing your risk of overuse injuries. It also means you'll always have a backup pair if one gets soaked in a downpour.
Break in new shoes gradually during training—never wear brand new shoes on race day. Start with shorter runs and gradually increase the distance as the shoes mould to your feet and you become accustomed to any differences from your previous pair.
Wear Comfortable Clothing
Comfortable, well-fitting running clothing can significantly enhance your training experience and performance. While you don't need to spend a fortune, investing in a few key pieces will make your runs much more enjoyable.
Choose moisture-wicking fabrics over cotton. Technical fabrics draw sweat away from your skin, keeping you drier and more comfortable during longer runs. Cotton retains moisture and can cause chafing and discomfort, particularly during extended training sessions.
Avoid anything that rubs, pinches, or restricts your movement. Test all clothing during training runs—what feels fine for 10 minutes might become unbearable after an hour. Pay particular attention to seams, labels, and areas where fabric layers meet.
For longer runs, consider applying anti-chafe products to areas prone to rubbing, such as under arms, inner thighs, feet, and around the bra line for women. Products like Vaseline or specialist anti-chafe balms can prevent painful friction burns that could derail your training.
Dress for the conditions but remember you'll warm up quickly once you start running. A good rule of thumb is to dress as if it's 10-15 degrees warmer than the actual temperature. You might feel slightly cool at the start, but you'll be comfortable once you're moving.
Layer appropriately for changing conditions. Lightweight, removable layers allow you to adapt as you warm up or if weather conditions change during your run. Many running tops have zip pockets perfect for storing a light jacket once you've warmed up.
Training Preparation
Fuel Your Training
Proper nutrition plays a crucial role in your training progress, recovery, and overall running performance. What you eat before, during, and after your runs can significantly impact how you feel and how well your body adapts to training.
Focus on a balanced diet rich in complex carbohydrates, lean proteins, healthy fats, and plenty of fruits and vegetables. Carbohydrates are your body's preferred fuel source during running, whilst protein is essential for muscle repair and recovery.
Time your meals appropriately around your runs. Eat a substantial meal 3-4 hours before longer runs, or a light snack 1-2 hours beforehand. Avoid trying new foods on the day of long runs or races—stick to foods you know agree with you.
For runs lasting longer than 60-90 minutes, you may need to refuel during your session. Practice this during your long training runs to find what works for you. Sports drinks, energy gels, bananas, or dates are popular options, but everyone's digestive system is different.
Stay properly hydrated, but don't overdo it. Drink when you're thirsty, and pay attention to the colour of your urine—pale yellow indicates good hydration. For longer runs in hot conditions, consider carrying water or planning routes that pass water fountains.
Don't neglect post-run nutrition. Eating within 30-60 minutes after a hard session helps optimize recovery. A combination of carbohydrates and protein—such as chocolate milk, a banana with peanut butter, or a recovery smoothie—can help replenish energy stores and support muscle repair.
Practice Running at Race Pace
Understanding and practicing your target race pace is essential for performing your best on event day. Many runners make the mistake of either starting too fast and burning out, or running too conservatively and leaving performance on the table.
Determine your realistic race pace based on your current fitness level and recent training runs. Use online pace calculators or work with your training plan to establish appropriate targets. Remember, these are guides—adjust based on how you're feeling and the conditions on race day.
Incorporate race pace segments into your regular training. This doesn't mean running every session at race pace—that would lead to overtraining. Instead, include specific workouts that feature intervals or sustained periods at your target pace.
For shorter races like 5K or 10K, practice running at race pace during tempo runs or interval sessions. For longer distances like half marathons or marathons, include sections of race pace running within your long runs. This helps your body adapt to sustaining that effort level.
Learn to recognize what race pace feels like without constantly checking your watch. While technology is helpful, developing an internal sense of pace is invaluable, especially if your GPS watch loses signal or battery during your race.
Practice race pace in various conditions—headwinds, hills, heat, and different surfaces. Race day conditions are rarely perfect, so training your body to maintain pace despite challenges will serve you well when it matters most.
Prepare Mentally
Mental preparation is often overlooked but can be the difference between achieving your goals and falling short. Running longer distances tests your mental fortitude as much as your physical fitness, so it's worth developing strategies to stay strong when things get tough.
Visualize success during your training. Spend time imagining yourself running strongly, maintaining good form, and crossing the finish line with a smile. Mental rehearsal helps build confidence and familiarity with the race experience before you even toe the start line.
Develop coping strategies for difficult moments during runs. Every runner faces patches where they want to stop or slow down significantly. Having mental tools ready—such as positive self-talk, breaking the distance into smaller segments, or focusing on your breathing—can help you push through these challenging periods.
Practice positive self-talk during training runs. Replace negative thoughts like "This is too hard" with more constructive ones like "I'm getting stronger with every step" or "I've trained for this." The internal dialogue you maintain significantly affects your performance and enjoyment.
Remember why you're running this race. Whether it's to support Save the Children's vital work, achieve a personal goal, or prove something to yourself, keeping your motivation front of mind helps sustain you through tough training sessions and challenging race moments.
Prepare for different scenarios that might occur during your race. What if it's hotter than expected? What if you start feeling unwell? Having thought through these possibilities in advance means you'll be less likely to panic if they occur and more likely to make good decisions under pressure.
Final Race Preparation
Do a Trial Run
A trial run—essentially a dress rehearsal for your race—is one of the most valuable preparations you can do. This gives you the opportunity to test everything in race-like conditions without the pressure of the actual event.
Schedule your trial run 2-3 weeks before your target race. This gives you enough time to make any necessary adjustments based on what you learn, whilst ensuring you're not too fatigued for your main event.
Replicate race conditions as closely as possible. Run at the same time of day as your race, wear the exact clothing and shoes you plan to race in, and practice your fueling and hydration strategy. If possible, choose a course with similar terrain and distance to your target race.
Use your trial run to practice your race day routine. What will you eat for breakfast? How long before the start should you arrive? When will you use the toilet? What's your warm-up routine? Working through these details in advance eliminates guesswork on race day.
Pay attention to how different aspects of your preparation affect your performance. Did that new energy gel work well, or did it cause stomach discomfort? Were your shoes comfortable for the full distance? Did you dress appropriately for the conditions? Note everything for future reference.
Don't worry if your trial run doesn't go perfectly—that's exactly why you're doing it! Use any issues as learning opportunities to refine your race day strategy. The goal isn't to run your best time during the trial, but to arrive at your actual race feeling prepared and confident.
Taper Before Race Day
Tapering—reducing your training volume in the weeks leading up to your race—is crucial for arriving at the start line fresh, healthy, and ready to perform your best. Many runners struggle with this concept, fearing they'll lose fitness, but proper tapering actually allows your body to absorb all the training adaptations you've worked so hard to achieve.
Begin your taper 2-3 weeks before shorter races (5K-10K) or 3-4 weeks before longer events (half marathon and marathon). The exact timing depends on the race distance and your individual response to training, but the principle remains the same—gradually reduce volume while maintaining some intensity.
Reduce your weekly mileage by 20-30% each week during your taper period. For example, if you've been running 40 miles per week, drop to around 30 miles the first week, then 20-25 miles the second week. Maintain the frequency of your runs but make each session shorter.
Keep some intensity in your training but reduce the volume of hard efforts. Include a few short intervals or strides to keep your legs feeling sharp, but avoid long, sustained hard efforts that could leave you fatigued on race day.
Use the extra time you gain from reduced training to focus on other aspects of race preparation. Get more sleep, practice your race day routine, organize your kit, and mentally prepare for the event. This is also a good time to address any minor niggles with stretching or gentle self-massage.
Trust the taper process, even if you feel like you're not doing enough. It's completely normal to feel slightly sluggish or restless during the early stages of tapering—this is your body beginning to recover. By race day, you'll feel fresh, energetic, and ready to put all your training to good use.
Run-Walk Training: A Smart Strategy for Endurance
Incorporating walking intervals into your training—especially during longer runs—is a proven technique used in many beginner marathon plans. Known as the run-walk method, this approach helps build endurance, reduce fatigue, and lower the risk of injury, making it ideal for those preparing for their first race or returning to running after a break. A lot of our training plans, especially the beginner marathon ones will include some run walk intervals as part of the longer runs. It isn't something that works for everyone, but if you are going to be out on your feet for a long time then using this run / walk method can really help.
Walking during a run isn’t "cheating"—it’s a strategic choice. In fact, many of our runners have achieved impressive marathon times, even under 3 hours and 30 minutes, using this method. It allows your body to recover briefly while maintaining momentum, which can lead to faster overall times and a more enjoyable experience.
If you're training for a long-distance event, don’t hesitate to experiment with run-walk intervals. It might just be the key to crossing the finish line feeling strong.
The reasons we love a walk/run method
- It manages your effort level better
- Reduces the impact forces going through the legs
- Allows you to be on your feet for longer before hitting massive fatigue levels
- You can still go fast (as we mentioned above)
With the regular walk breaks, it allows you to have a chance to just recover every few minutes. If you wear a heart rate monitor and monitor your heart rate, you will see your heart rate drop when you walk. This will allow you to keep the long run as an easy effort run, rather than it becoming too hard.
By walking, we change the gait pattern up. When you run, you are putting a lot of force through your legs. By changing up the way this loading occurs with the walk breaks, it means you use the muscles differently and that reduces the impact forces. This also allows us to extend that long run a bit, to give you more time on your feet as part of training.
Use Heart Rate Training to Guide Your Effort
Heart rate training is a powerful tool to help you prepare for a run, especially if you're aiming to train smarter and avoid overexertion. By monitoring your heart rate, you can ensure each session is performed at the right intensity—whether you're building endurance, improving speed, or recovering.
To get started, invest in a reliable heart rate monitor and learn your training zones. Stick to them! It’s important to trust the data and avoid chasing pace at the expense of effort. If your heart rate is too high, slow down—even if your pace feels too easy. This discipline helps prevent burnout and supports long-term progress.
While heart rate training isn’t essential for everyone (even elite runners like Eliud Kipchoge didn’t use it until later in his career), it can be a game-changer for those who want structure and measurable feedback in their training.
Rest and recovery
To help your body cope with the training load, rest is going to be as important a part of your training schedule as the running. Listen to your body and take heed of any warning signs.
If you feel fatigued even before you’ve run a step, find yourself thinking up excuses not to run or start suffering a series of minor injuries, you probably need more time off. Taking enough rest allows physical and mental recovery whilst giving your body the time to adapt to your workload before progression.
Remember rest days mean complete rest with no physical activity.
Training plans
Measuring your effort
It's important that you run at the right effort level and intensity to ensure you're training to reach your full potential. Most of us think that running "harder is better" so we end up running too quickly, which can result in feeling tired, illness or injury.
Understand what each run is trying to achieve and how it should feel is the way to train smart, so here's a guide to the running sessions that you'll find mentioned in your training plan and a note of how they should feel as a "talk test".
| Type of run | Perceived effort level (1-10)* | Heart Rate | How it should feel - the "talk test" |
| Easy/Recovery Run | 6-6.5 | 65-70% | You can speak in complete sentences, totally conversational, you're running relaxed, enjoying it and not worrying about the watch. |
| Long Run | 6.5-7 | 65-70% | You're in control, running fludily and very much at a conversational level but you'll feel slightly flushed with a gradual build up of muscular fatigue. |
| Steady Effort Run | 7-8 | 70-80% | You can speak in short sentences but have a slight pause on your breath. This can often be 'no man's land' in training terms if this is all you do. |
| Threshold runs/Kenyan Hills | 8-8.5 | 80-85% | You could speak 4-5 words if somebody asked you a question. Your breathing is more laboured and you know you're working, we call this 'controlled discomfort'. |
| 10km/Speedwork | 9-9.5 | 90-92% | You can say only 2-3 words maximum and are out of breath but still know that you could do more if you had to. |
*Perceived effort = where 1 is easy and represents minimum effort and 10 is hard and represents maximum effort.
Training plans for every length and ability
5K Training plans
10K training plans
Half Marathon training plans
Full Marathon training plans
