Running News Daily

If you’re planning a marathon, you’re on the road to becoming part of a select proportion of the global population – 0.01 per cent, to be exact. But that doesn’t mean running one is exclusive to the lycra-clad minority. With the right planning, training and dogged determination anyone can have a go. Here’s what you need to know if you’re gearing up to train for the race of your life.

Which marathon should I choose to run?

The London Marathon is special, with incredible atmospheric and historic appeal, but it’s notoriously tricky to get a place and is far from the only one to consider. All marathons are 26.2 miles, so if you’re a beginner, you might want to choose what seasoned runners call an “easy” marathon – one with a flat and paved course. While the Brighton Marathon is one of the most popular (and mostly flat) UK spring races, the Greater Manchester Marathon is known as the flattest and fastest UK option. The under-the-radar Abingdon Marathon is one of the oldest in the UK and also has a flat route – great for new runners and for those who are keen to beat their personal bests. 

Around Europe, try the Berlin and Frankfurt marathons in Germany, or the Amsterdam Marathon in the Netherlands. More recently, the Valencia and Seville marathons in Spain have grown in appeal. For a great beginner list, visit coopah.com. It’s worth doing your research to ensure it’s a route you’ll enjoy (atmospheric, well populated, flat, historic… whatever piques your interest), as this will pay dividends when things get tough. 

Training

How long does it take to train for a marathon? 

“You need 16-to-18 weeks of training,” says Richard Pickering, a UK Athletics qualified endurance coach. “And if you’re starting from nothing, I think you need closer to six months.” This may sound like a long time to dedicate to one event but a structured plan will help you develop the strength, endurance and aerobic capacity to run longer distances. Not to mention work wonders for your overall health.

“Anyone can run a marathon if they are willing to put in the hard work,’ says Cory Wharton-Malcolm, Apple Fitness+ Trainer and author of All You Need Is Rhythm & Grit . “As long as you give yourself enough time and enough grace, you can accomplish anything.’

Ready to get running? Read on.

Five steps to preparing for a marathon

1. Follow a training plan and increase mileage gradually

“Even if it’s a simple plan, and that plan is to run X times per week or run X miles per week, it’s beneficial to have something guiding you,’ says Wharton-Malcolm. ‘It’s happened to me, without that guidance, you may overtrain causing yourself an injury that could have been avoided. And if you’re injured, you’re far less likely to fall in love with running.”

For authoritative plans online, see marathon event websites (try the Adidas Manchester Marathon or the TCS London Marathon websites) or from a chosen charity such as the British Heart Foundation. Most will consist of the key training sessions: speed work (spurts of fast running with stationary or active rest periods), tempo runs (running at a sustained “comfortably uncomfortable” pace), and long-distance slogs. 

Most marathon plans will abide by the 10 per cent rule, in that they won’t increase the total run time or distance by more than 10 per cent each week – something that will reduce your risk of injury. 

2. Practise long runs slowly 

Long runs are your bread-and-butter sessions. They prepare your body to tolerate the distance by boosting endurance, and give you the strength to stay upright for hours. Intimidating as this sounds, the best pace for these runs is a joyously slow, conversational speed.

“People may think they need to do their marathon pace in long runs,” says Pickering, “but it’s good to run slowly because it educates the body to burn fat as fuel. This teaches it to use a bit of fat as well as glycogen when it goes faster on race day, and that extends your energy window so that you’re less likely to hit the ‘wall’.”

The caveat: running slowly means you’re going to be out for a while. With the average training plan peaking at 20 miles, you could be running for many hours. “When I did lots of long runs, I had a number of tools: listening to music, audio-guided runs, apps or audio books,” says Wharton-Malcom. “I used to run lots of routes, explore cities… You can also do long runs with friends or colleagues, or get a train somewhere and run back so it’s not the same boring route.” 

3. Do regular speed work 

Speed work may sound like the reserve of marathon aficionados, but it’s good for new long-distance runners too. “I think people misunderstand speed work,” says Wharton-Malcom. “The presumption is that the moment you add ‘speed’ to training, you have to run like Usain Bolt, but all ‘speed’ means is faster than the speed you’d normally be running. So if you go out for a 20-minute run, at the end of the first nine minutes, run a little faster for a minute, then at the end of the second nine minutes, run a little faster for a minute.” 

Small injections of pace are a great way for novices to reap the benefits. “The idea is to find the sweet spot between ‘Ah, I can only hold on to this for 10 seconds’ and ‘I can hold on to this for 30-to-60 seconds’,” he adds. 

Hill sprints are great for increasing speed. Try finding a loop with an incline that takes 30 seconds to ascend, then run it continuously for two to three lots of 10 minutes with a 90-second standing rest.

Interval work is also a speed-booster. Try three lots of three minutes at tempo pace with a 90-second standing rest. “The recovery [between intervals] is when you get your breath back and your body recirculates lactate [a by-product of intense exercise, which ultimately slows bodies down],” explains Pickering, “and this means you’re able to do more than you otherwise would.”

4. Run at marathon-pace sometimes 

Every now and then, throw in some running at your chosen race pace. “You need to get used to a bit of marathon pace,” says Pickering, “but I wouldn’t put it into your programme religiously.”

Some runners like to practise marathon pace in a “build-up” race, typically a half-marathon. “It can give people confidence,” says Pickering. “Your half-marathon should be six-to-seven weeks prior to the main event, and have a strategy to ensure you’re not racing it because you need to treat it as a training run.”

5. Schedule in rest and recovery 

Of course, no training plan is complete without some R&R. Rest days give your body a chance to adapt to the stresses you’ve put it through and can provide a mental break. “Active recovery” is a swanky term for taking lighter exercise such as an easy run, long walk, gentle swim, some yoga – crucial because you don’t want to do two hard sessions back-to-back. “A long run would count as a hard day, so if your long run is on Sunday, you could do an easy run such as 30-40 minutes at a conversational pace on a Monday, but don’t do anything fast until Tuesday,” says Pickering.

What about recovery tools? 

Foam rollers, massage guns, ice baths – the list is long. Pickering says to keep it simple: “I would encourage foam rolling [relieving muscle tension by rolling over a foam tube] or sports massage, and they’re kind of the same thing.” 

And Wharton-Malcom swears by the restorative power of a good rest: “From personal experience, sleep is our secret weapon and it’s so underrated. Getting your eight-hours-plus per night, taking power naps during the day… you can do so well with just sleeping a bit more.”

Race day

How to perform your best on race day – what to eat 

“The marathon is going to be relying on carbohydrate loading [such as spaghetti, mashed potato, rice pudding], which should take place one-to-three days before an event,” explains performance nutritionist Matt Lovell. Other choices might include: root vegetables (carrots, beetroot), breads or  low-fat yoghurts. 

“On the day, the main goal is to keep your blood glucose as stable as possible by filling up any liver glycogen.” Which means eating a breakfast rich in slow-release carbohydrates, such as porridge, then taking on board isotonic drinks, like Lucozade Sport or coconut water, and energy gels roughly every 30-45 minutes.

How to stay focused 

Even with the right fuel in your body, the going will get tough. But when you feel like you can’t do any more, there is surprisingly more in the tank than you realise.

“Sports scientists used to think we eat food, it turns into fuel within our body and, when we use it up, we stop and fall over with exhaustion,” says performance psychologist Dr Josephine Perry. “Then they did muscle biopsies to understand that, when we feel totally exhausted, we actually still have about 30 per cent energy left in the muscles.”

How do you tap into that magic 30 per cent? By staying motivated – and this ultimately comes down to finding a motivational mantra that reminds you of your goal and reason for running. 

“Motivational mantras are incredibly personal – you can’t steal somebody else’s because it sounds good; it has to talk to you,’ explains Dr Perry, author of The Ten Pillars of Success. “Adults will often have their children as part of their motivational mantra – they want to make them proud, to be a good role model. If you’re doing it for a charity, it might be that.” Write your motivational mantra on your energy gel, drinks bottle or hand. “It doesn’t just need to come from you,” adds Dr Perry. “I love getting athletes’ friends and family to write messages to stick on their nutrition, so every time they take a gel out of their pocket, they’ve got a message from someone who loves them.” Perry is supporting the Threshold Sports’ Ultra 50:50 campaign, encouraging female participation in endurance running events. 

Smile every mile, concludes Dr Perry: “Research shows that when you smile it reduces your perception of effort, so you’re basically tricking your brain into thinking that what you’re doing isn’t as difficult as it is.”

One thing is for sure, you’re going to be on a high for a while. “What happens for most people is they run the race and, for most of the race, they say ‘I’m never doing this again,’ says Wharton-Malcom. “Then the following morning, they think, ‘OK, what’s next?’” 

What clothes should you wear for a marathon? 

What you wear can also make a difference. Look for clothing made with moisture-wicking fabrics that will move sweat away from the skin, keeping you dry and comfortable. An anti-chafe stick such as Body Glide Anti-Chafe Balm is a worthy investment, or simply try some Vaseline, as it will stop any areas of the skin that might rub (under the arms, between the thighs) from getting irritated. Seamless running socks, like those from Smartwool, can also help to reduce rubbing and the risk of blisters. 

Post-race recovery

What to eat and drink

Before you revel in your achievement, eat and drink something. Lovell says recovery fuel is vital: “Getting carbohydrates back into the body after a marathon is crucial. It’s a forgiving time for having lots of calories from carbohydrates and proteins, maybe as a recovery shake or a light meal such as a banana and a protein yoghurt.” 

Have a drink of water with a hydration tablet or electrolyte powder to replenish fluid and electrolyte salts (magnesium, potassium, sodium) lost through sweat.

“You can have a glass of red later if you want, but your priority is to rehydrate with salts first, then focus on carbohydrate replenishment, then have some protein, and then other specialist items such as anti-inflammatories.” Choose anti-inflammatory compounds such as omega 3 and curcumin from turmeric, which you can get as a supplement, to help reduce excessive inflammation and allow for better muscle rebuilding. 

Tart cherry juice – rich in antioxidants, anti-inflammatories and naturally occurring melatonin – could also be useful, with the latest research reporting that it can reduce muscle pain after a long-distance race and improve both sleep quantity and quality by five-to-six per cent. “And anything that improves blood flow such as beetroot juice, which is a good vasodilator, will help with endurance and recovery,” adds Lovell. Precision Hydration tablets are very good for heavy sweaters.

Any other other good products to help with recovery? 

The post-run recovery market is a saturated one, but there are a few products worth trying. Magnesium – from lotions and bath flakes to oil sprays drinks and supplements – relaxes muscles and can prevent muscle cramps, as well as aiding recovery-boosting sleep. 

Compression socks boost blood flow and therefore the removal of waste products from hardworking muscles, and have been shown to improve recovery when worn in the 48 hours after a marathon. Arnica has anti-inflammatory properties that can help speed up the healing process after a long run, and can be used as an arnica balm or soak. 

Long before he became the fastest man in history, before the Olympic gold medals, world records, and global superstardom, Usain Bolt was simply a gifted teenager with extraordinary speed and limitless potential. In 2002, on the track at Kingston's National Stadium in Jamaica, the world witnessed the first chapter of a story that would forever change athletics.

At just 15 years old, Bolt lined up for the men's 200 metres at the World Junior Championships with the weight of expectation resting on young shoulders. Competing before a passionate home crowd, the Jamaican prodigy produced a performance that instantly captivated the athletics world. Crossing the finish line in 20.61 seconds, he became the youngest athlete ever to win the men's 200m title at the championships.

It was far more than a gold medal. It was the moment the world realised that a once-in-a-generation talent had arrived.

Bolt's victory in Kingston marked the beginning of one of the greatest careers in sporting history. Over the years that followed, he rewrote the record books, dominated the Olympic Games and World Championships, and transformed sprinting into a global spectacle through his breathtaking speed, infectious personality, and unrivalled confidence. His legacy continues to inspire young athletes across the globe, many of whom dream of following the same path he once began as a teenager.

This week, that dream comes alive once again as the World Athletics U20 Championships take centre stage at the iconic Hayward Field in Eugene, Oregon. The venue has already witnessed the birth of future superstars. In 2014, it was where Britain's Dina Asher-Smith and Uganda's Joshua Cheptegei captured their first global titles, launching careers that would later produce world championships, Olympic medals, and lasting legacies in athletics.

Twelve years later, another generation arrives in Eugene hoping to create its own defining moment.

Among the brightest young talents is Great Britain's Jake Odey-Jordan, the 200m bronze medallist from Lima who now owns the European U20 100m record after an astonishing 10.01-second performance. He enters the championships eager to build on his growing reputation as one of Europe's most exciting young sprinters.

The United States will look to Tate Taylor, who has already made history as the first American high school athlete to break the 20-second barrier for the 200 metres. Fresh from a Diamond League victory in a sensational 19.75 seconds, he arrives in Eugene carrying the momentum of one of the most remarkable junior seasons ever recorded.

Jamaica, the nation that introduced the world to Usain Bolt, will once again have high hopes through Shanoya Douglas. The talented sprinter has established herself as one of the championship's leading contenders after producing lifetime bests of 10.98 seconds for the 100m and 22.11 for the 200m this season.

History has repeatedly shown that the World U20 Championships are far more than a junior competition. They are often the first chapter in the careers of future Olympic champions, world record holders, and global icons. Every generation arrives with ambitious dreams, but only a select few leave having announced themselves to the world.

No one can say with certainty whether the next Usain Bolt will emerge this week. Greatness cannot be predicted, and legends are never manufactured. Yet every legendary career begins with a single breakthrough performance.

For Bolt, that defining moment came in Kingston in 2002.

Now, under the famous lights of Hayward Field, another group of gifted teenagers stands ready to chase history. Somewhere among them could be the next athlete whose name will inspire the world for years to come.

"An athlete cannot run with money in his pockets. He must run with hope in his heart and dreams in his head." More than seventy years after those words were spoken, they remain among the most powerful messages ever shared in distance running. They are often quoted as simple motivation, but behind them lies a remarkable story of sacrifice, courage, conviction, and an unwavering belief that true greatness is never measured by financial reward.

Few athletes have left a legacy as enduring as Emil Zátopek. Known around the world as "The Czech Locomotive" for his relentless determination and unmistakable running style, he redefined what was possible in endurance racing. His legendary performance at the 1952 Olympic Games in Helsinki still ranks among the greatest achievements in athletics history. In the space of just nine days, he captured Olympic gold in the 5,000 meters, the 10,000 meters, and, incredibly, the marathon—a race he had never attempted before.

Yet the world in which Zátopek competed was vastly different from today's professional athletics landscape. During the 1950s, elite sport officially operated under strict amateur rules. Olympic athletes were forbidden from accepting prize money or earning a living directly from competition, although unofficial financial arrangements existed in many sports. Zátopek himself never raced for appearance fees or lucrative prize purses. Instead, he served as an officer in the Czechoslovak People's Army, receiving a military salary while representing his country. Running brought him glory, but not personal wealth.

It was within that environment that his famous words carried genuine meaning. For Zátopek, success was never driven by the promise of money. He believed the greatest performances were fueled by hope, ambition, discipline, and the courage to pursue dreams that seemed impossible. Those qualities, rather than financial incentives, formed the foundation of lasting excellence.

With the benefit of history, his words carry even greater significance. In 1968, during the Prague Spring, Zátopek openly supported democratic reforms in Czechoslovakia. When the movement was crushed, he paid a heavy personal price for standing by his principles. He was stripped of his military rank, removed from public life, and forced into years of manual labor. The man who had once stood proudly atop the Olympic podium found himself performing physically demanding jobs, far removed from the stadiums where he had inspired millions.

His story reminds us that the values he expressed were not empty words crafted for public admiration. He lived by them, even when doing so came at enormous personal cost. His belief that hope and conviction mattered more than material rewards became evident not only in the races he won, but also in the hardships he endured with remarkable dignity.

Distance running has changed dramatically since Zátopek's era. Today's elite athletes compete in a fully professional sport where prize money, sponsorship contracts, appearance fees, and endorsement deals can be worth millions. Success on the track and roads now offers opportunities that were unimaginable during the age of amateur competition. Professionalism has transformed the sport, allowing athletes to train full-time, access world-class coaching and sports science, and build financially secure careers.

Yet despite these changes, the essence of Zátopek's message has never lost its relevance.

Every elite runner naturally hopes to earn a good living from years of dedication and sacrifice. There is nothing wrong with financial success, and the rewards available today have elevated the standard of competition across the world. But history consistently shows that money alone is rarely enough to sustain greatness. The athletes whose careers endure the longest are often those driven by an inner passion to improve, to test their limits, and to chase excellence for its own sake. Financial rewards become the result of that commitment, not the reason for it.

When competition is motivated solely by wealth, its deeper purpose can fade. But when an athlete races with genuine belief, relentless determination, and an unwavering dream, extraordinary performances often follow naturally.

That is why Emil Zátopek's words continue to resonate across generations. His legacy extends far beyond Olympic medals and world records. It lives in every runner who laces up their shoes with a goal that cannot be measured in dollars, every athlete who refuses to surrender when the race becomes painful, and every competitor who understands that the greatest victories begin long before the finish line.

The economics of distance running may have evolved beyond recognition, but the heart of the sport remains unchanged. Every athlete still arrives at the starting line carrying something far more valuable than money—hope in their heart and dreams in their head. Those invisible qualities have always been, and will always remain, the true fuel of greatness.

Winning a major championship is never just about crossing the finish line first. Behind every gold medal lies a carefully crafted race plan, and Josh Kerr's unforgettable Commonwealth Games triumph in Glasgow was a perfect example of tactical brilliance meeting extraordinary finishing speed.

While the final time of 3:54.12 for the mile will be remembered as the official result, the split times reveal a much deeper story—one of patience, precision, and devastating acceleration when it mattered most.

Kerr resisted any temptation to force the pace from the gun. Instead, he settled into a controlled rhythm, allowing the opening stages to unfold naturally. His first four 100-metre segments—14.9, 15.1, 15.3 and 15.1 seconds—brought him through 400 metres in 60.4 seconds, a measured opening that conserved valuable energy while keeping him firmly in contention.

The second lap remained equally composed. Passing 500 metres in 15.3 seconds before recording splits of 15.7, 16.2 and 15.4, Kerr reached 800 metres in 2:03.0. The pace had eased, but that was exactly where the Scottish star wanted to be. Rather than chasing early speed, he was setting the stage for a decisive finish.

Everything changed after halfway.

Kerr gradually increased the tempo with smooth, controlled acceleration. His 900-metre and 1,000-metre splits of 15.2 and 14.9 seconds signalled that the race was beginning to stretch. He then surged through 1,100 metres in 14.3 seconds before covering the next 100 metres in just 13.4 seconds to reach 1,200 metres in 3:00.8.

From there, the home crowd witnessed championship running at its finest.

Instead of fading, Kerr became even stronger. He reeled off three consecutive 100-metre splits of 13.4, 13.4 and 12.8 seconds, dismantling the field with every stride. His final 100 metres were covered in a stunning 12.5 seconds, sealing an emphatic victory and sending the Glasgow crowd into celebration.

The progression of his race was remarkable. After opening with relaxed 15-second splits, Kerr transformed the closing stages into a demonstration of world-class speed endurance. His ability to accelerate continuously over the final 600 metres highlighted not only exceptional fitness but also supreme confidence in his race plan.

Championship middle-distance racing is rarely about producing the fastest possible time from the start. More often, it rewards athletes who understand when to conserve energy and when to unleash everything they have left. Kerr executed that philosophy to perfection.

His split chart paints the picture of a runner who never panicked, never wasted effort, and saved his greatest weapon for the closing stages. It was a textbook display of patience followed by relentless aggression—a combination that turned a tactical race into a memorable Commonwealth gold medal performance.

For aspiring middle-distance runners, Kerr's Glasgow masterpiece offers an important lesson: the strongest finish often belongs not to the athlete who runs hardest from the gun, but to the one who knows exactly when to make their move. On home soil, Josh Kerr timed that move to perfection, producing a performance that will stand as one of the defining moments of the championships.

At just nine years old, Oliver Smith has achieved something extraordinary—not by chasing records or medals, but by proving that determination, compassion, and consistency can create a life-changing impact.

Hailing from Wombwell, on the outskirts of Barnsley, Oliver set himself a remarkable challenge at the beginning of the year. Rather than attempting a single marathon, he decided to complete the equivalent distance of nine marathons over several months. From January 1 to April 26, the young runner covered an incredible 380 kilometres, breaking the distance into manageable daily runs suitable for a child his age.

His routine was built on dedication. Saturdays were reserved for parkrun events, Sundays for junior parkrun, while the remaining kilometres were steadily accumulated throughout the week. Averaging approximately 3.3 kilometres each day, Oliver never lost sight of the goal that inspired every step.

The challenge carried deep personal meaning. Last summer, Oliver's father, Tom Smith, suffered a devastating health setback after losing most of the vision in one eye. Medical examinations revealed a 4-centimetre meningioma wrapped around his optic nerve, leading to a complex 12-hour operation at the Royal Hallamshire Hospital in Sheffield.

Throughout the family's difficult journey, The Brain Tumour Charity provided invaluable guidance, support, and reassurance. Grateful for the help his family received, Oliver decided he wanted to give back in the most meaningful way he could. He launched a fundraising campaign with an initial goal of raising £2,000 to support others facing similar challenges.

What followed exceeded everyone's expectations.

Oliver brought his incredible fundraising challenge to a memorable conclusion at the Mini London Marathon, finishing on the very same day his mother, Hannah Smith, completed her first-ever London Marathon. It was a fitting family celebration of courage, resilience, and perseverance.

By the time Oliver crossed the finish line, donations had soared beyond £16,500—more than eight times his original target. His remarkable achievement captured the hearts of supporters, demonstrating how one young boy's determination could unite an entire community behind an important cause.

For Oliver, however, the journey is far from over. Inspired by the overwhelming support and the difference his efforts have made, he has already begun working toward his next fundraising challenge.

His story serves as a powerful reminder that age is no barrier to making a meaningful difference. Sometimes, the greatest acts of courage are measured not by speed or distance, but by the willingness to take one small step after another for the benefit of others.

Oliver Smith's inspiring journey is more than a fundraising success—it is a testament to the strength of family, the power of kindness, and the extraordinary impact that can begin with the simplest decision to help.

Sometimes the smallest opportunity creates the greatest triumph, and Jamaica's Navasky Anderson proved exactly that with a stunning performance to capture the men's 800m title at the 2026 Commonwealth Games in Glasgow.

Less than 24 hours after scraping into the final by the slimmest of margins, Anderson produced the race of his life, surging to victory in 1:45.33 to complete one of the most remarkable comeback stories of the championships. His gold medal was not only a reward for exceptional talent but also for courage, determination, and unwavering belief when everything was on the line.

The journey to the top nearly ended in the semifinals. Locked in an intense battle with England's Max Burgin for the final qualification place, Anderson threw himself across the finish line in a dramatic dive, stopping the clock at 1:45.38. That desperate effort earned him the last available place in the final as the fastest non-automatic qualifier, keeping his Commonwealth dream alive by the narrowest of margins.

With another chance in his hands, the Jamaican made sure it counted.

In a fiercely contested final, Anderson displayed outstanding tactical awareness and patience throughout the opening stages before unleashing a devastating finishing kick down the home straight. His perfectly timed acceleration left the rest of the field with no answer as he crossed the finish line first, securing a memorable Commonwealth crown and one of Jamaica's standout victories of the Games.

Australia's Luke Boyes delivered an impressive performance to claim the silver medal in 1:45.93, while Kenya's Wyclife Kinyamal battled strongly to take bronze in 1:46.12 after another highly competitive championship race.

Anderson's unforgettable triumph will be remembered as one of the defining moments of Glasgow 2026—a powerful reminder that championships are not always won by the fastest qualifier, but often by the athlete who refuses to surrender. From a fearless dive that kept his hopes alive to a brilliant gold-medal performance less than a day later, the Jamaican wrote one of the most inspiring chapters of these Commonwealth Games.

Men's 800m Final Results

1. Navasky Anderson (Jamaica) — 1:45.33

2. Luke Boyes (Australia) — 1:45.93

3. Wyclife Kinyamal (Kenya) — 1:46.12

Navasky Anderson arrived in the final as the last man to qualify, but he left Glasgow as the Commonwealth champion—a remarkable transformation that perfectly captures the unpredictable beauty of championship athletics.