Many runners aspire to running a marathon and with a good training plan it’s possible for newcomers to reach the finish line of their chosen 26.2-mile race. Whether you've run your first marathon, or you have run a few already, the chances are you will be keen to improve your time, perhaps aiming for a sub four-hour marathon, a 3:30 marathon or even a sub three-hour marathon.
In this guide we reveal 12 top tips to help you improve your marathon time.
1. Follow a training plan
Whether it’s an online training plan, a marathon training plan found in a book or using your Garmin to train for a marathon, the key to running a faster marathon time is to make sure you build up the mileage carefully and consistently.
An expert training plan will give you the building blocks to achieving a faster time by helping you to run at the right speed and building endurance over the distance.
2. Join a club
A running club is sure to include members who are experienced marathon runners. Joining a club allows you to meet people who can guide you to improving your marathon time.
Attending a club regularly will also give you the opportunity to run faster and to participate in sessions such as speed work or hill reps. Running with other people is also motivating and often brings the benefit of helping you to run faster.
3. Hire a coach
For marathon training that is customised to suit your level and fitness, there is little to beat working with a running coach. An experienced coach will assess your current running speed and help you to train towards an improved marathon time.
4. Do speed work
To improve your marathon time, you will need to run faster. To run faster in a race – and for 26.2 miles – your body needs to be trained to adapt to the pace.
Running faster sessions, or running intervals at a faster pace, will help you towards your goal of running a quicker marathon.
Make sure you follow a training plan, hire a coach or join a club to ensure your speed work is specific for a marathon.
5. Add strength training
Stronger muscles are needed to run more miles at a faster pace. You can increase strength and endurance through running but it’s also a good idea to add some specific strength training to your program. Focus on leg exercises, such as lunges, squats and calf raises to increase strength in a range of leg muscles.
6. Stretch and recovery
If you run without sufficient rest and recovery, there is a greater chance of suffering running injuries. Make sure your training plan includes rest days each week and a recovery week every four or five weeks.
Recovery sessions might include doing a different sport such as swimming, walking or gentle cycling.
7. Run with a friend
Training for a marathon requires self-discipline and motivation. If you can enlist the support of a running friend, you are much more likely to stick with the plan. Better still, why don’t you both train together for a faster marathon time?
8. Set a goal for a charity fundraiser
Further motivation for improving your marathon time can come from setting a target of raising money for charity. Once you have announced your plans to run – for example, a four-hour or 3:30 marathon for your chosen charity – it will make you more accountable to your training and race results.
9. Make sure you taper
The final weeks of a marathon training plan should allow you to taper towards the race. This means you will do less mileage, or run at a slower pace, before taking part in the race. Tapering gives your body and muscles a rest and ensures you are in the best shape to run an improved time for a marathon.
10. Fuel properly
The right amount of calories and hydration can make a marathon much easier to run. Without the right fuelling you could end up hitting the wall, so make sure you follow a good nutrition plan for your marathon.
11. Try different running footwear
You need to choose your perfect running shoe, if there is such a thing! Many runners have a favorite running shoe for different terrains and for training and racing. Lighter weight running footwear might give you the edge when running a faster marathon. There are also brands that claim to have created running shoes to make you faster.
Check out what the Olympic marathon runners were wearing, for example, and, if you have the money, you could give them a try.
12. Choose the right marathon race
The atmosphere of a marathon race can make a huge difference to the outcome of your time. Choose one of the bigger events, such as the London Marathon (if you can secure an entry place), the New York Marathon, or the Edinburgh Marathon, for guaranteed big crowd atmosphere.
Another way to run a marathon PB (personal best) is to choose a flatter marathon event. Marathons with less overall ascent and descent will usually allow runners to run a better time.
You could choose to run a road marathon instead of a trail marathon for the chance of improving your time.
Also consider choosing the right season for you to run a marathon. Some people like a colder marathon while others prefer warmer conditions, so pick the one that suits you to improve your marathon time.
