MARATHON RUNNING TIPS FROM EXPERTS
Published: 11/04/2025, by Barry Mullin
Meet Barry Mullin, one of Sports Direct's newest Running Ambassadors, all the way from Dublin, Ireland. Barry's journey to running wasn’t exactly a smooth ride, but that’s what makes him such a unique coach. In this article, he shares his best tips on how to prepare for your first marathon – and actually enjoy the process while you’re at it.
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Completing a marathon for the first time is an amazing experience – it certainly was the case for me! At 19 years old, I crossed the finish line of the 2012 Dublin City Marathon with an expression on my face that was somewhere between a smile and a grimace. An unforgettable day for both good and challenging reasons…
Being a relatively new runner at the time, I can safely say I underestimated just how tough the iconic 26.2 miles would be. Thankfully, I made it through and six marathons later, I’ve learned a thing or two.
After earning a degree in Sports Science and becoming a running coach, my mission now is to help as many runners as possible cross that finish line with a huge smile, making their experience unforgettable for all the right reasons.
So, where to start?
The most commonly asked question I get asked as a running coach is, ‘How long do I need to train for a marathon?’ The answer of course depends on a person’s level, but one thing’s for sure – you need plenty of time to prepare.
If you’re a first-time marathoner, I would recommend following a 16-week training plan. This will give you plenty of time to slowly increase your mileage and, just as importantly, allows room to learn from any mistakes along the way. This is one thing that I emphasise to anyone I coach – mistakes happen!
Remember, this is your first time training for a marathon so not every week will be perfect. A 16-week plan allows for this and gives you time to be prepared for the race without having to try and squeeze your training in.
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To make your life easier, here are a few things to keep in mind. This is my personal marathon checklist.
1. Starting Point:
When selecting your training plan, it’s important that the plan aligns with your current level of ability. The best plan in the world is the one that is suited to you. There are plenty of great apps available to help you find a starting point, but they can still be overwhelming to beginners. If that sounds like you, I’d recommend working with a running coach who you can lean on for some words of wisdom as well as encouragement throughout your 16-week journey. Don’t underestimate the power of having someone in your corner during marathon training.
2. Gradual Increase:
If week one of the plan scares you, it’s not for you. A good marathon training plan allows for a gradual increase over the 16 weeks.
3. Variety:
Varying your weekly runs will help make you a more well-rounded runner and, ultimately, better prepare you for race day.
4. Frequency of Runs:
When selecting your plan, you need to be realistic with how many days per week you can commit to. This should match up with your life schedule and current ability.
5. Rest Days:
Everyone’s plan needs to incorporate time for rest. This is crucial in avoiding injury and will make the training experience a lot more enjoyable.
6. Practice Race:
Including a shorter race, like a half marathon, in your training plan will boost your preparation for the big day. It’s also a great way to get a sense of the time you might aim for in the marathon itself.
Before you start, here's what you should know
Once you have a plan in place and are ready to go, the next step is making sure you’re prepared to handle 16 weeks of training. Over the years, I’ve made plenty of mistakes that made both training and race day tougher than they needed to be. Fortunately for you, I’ve learned the hard way, so you don’t have to! Try implementing some of the following tips to make your marathon training a lot easier.
1. Everyday Running Shoes
These shoes will be your go-to for most of your runs, so it’s important to choose a pair that suits you. When picking them, I’d emphasise comfort. Since you’ll be wearing these shoes a lot, comfort should be your top priority. Look for a shoe that’s lightweight, with enough cushioning and support for your needs. My personal favorite is the Nike Vomero 18, but you can browse through various brands on the Sports Direct website to find the perfect pair for you. Just be sure to filter your search for everyday running shoes to make sure you're choosing the right footwear.
2. Fast Running Shoes
Don’t be put off by the name! Even if you don’t consider yourself a “fast runner,” these shoes can still be a great option for you. They're ideal for the days on your plan when you’re running a little faster than usual. They might not be magic, but they do make running feel a bit easier, and every little bit helps. The most important thing to focus on with these shoes is weight – you’ll want them to be as light as possible. That’s why my personal favourite is the Nike Alphafly.
3. Running Clothing
It might sound obvious, but wearing clothes specifically designed for running will make your training a lot more enjoyable. Trust me – don’t wait until it’s too late and your nipples pay the price. The last thing you want is red marks on your t-shirt in those finish line photos… Polyester is your best friend here – it’s lightweight, moisture-wicking, and will keep you comfortable throughout your runs.
4. Fuelling
To make it through all your training, you'll need to fuel your body more than usual. Adding some extra carbs to your dinner and breakfast will go a long way. My go-to meal the night before a long run is a big portion of pasta and meatballs. During your training, it's also a great time to experiment with fuelling options you'll use on race day. There's no best way to do this, so I recommend trying a few different energy gels or even some of your favourite jellies to see what works best for you.
Race day and what to expect
And finally comes the big day. It’s normal to feel nervous but your training has prepared you for this, so it’s important to believe in yourself and all the hard work you have done. Still here are a few good things to remember:
1. Nothing New on Race Day
Use the shoes you have trained in, the gels you have practiced taking, and try to keep your pre-run routine the same as you practiced. All this will help settle those race-day nerves.
2. How to pace your first marathon
When it comes to the running itself, it’s important to start conservatively. The second half of the race will be a lot more enjoyable if you take your time and ease into the race.
3. Race Expectations
Everyone’s race time and progress as a runner are different so focus on doing your best and most importantly, enjoy yourself and don’t forget to smile. You will thank me when you see those race day photos.
Still unsure about running a marathon?
I know some of you may be reading this and wondering “Is a marathon right for me?” There’s no doubt that the training and the race itself will be challenging but if you are on the fence about signing up for your first marathon, I would say go for it.
“If you are on the fence about signing up for your first marathon, I would say go for it!”
Making it through the training and crossing that finish line will be one of the most rewarding things you can do! One thing I’ve learnt over my years of running is that you are always capable of more than you think. Running is not without its challenges but if you believe in yourself and trust the process you can achieve far more than you ever thought possible.
Sign up for that race. You won’t regret it.
All images featured are taken from @barrym_running_ Instagram.
