Preparing for the London Marathon: insights from Numan experts

Joining the ranks of the 0.01% of the global population who have completed a marathon is no small feat.¹

Here at Numan, we're lucky to have a fantastic mix of runners on our team, each with their own wealth of experience and unique take on training and prepping for the race. 

We caught up with a few of them to get their best tips for getting marathon-ready.

To start, can you talk about your background in running?

Faye, Senior Health Coach: "I've done an ultra marathon before, and last October, I completed a 56K trail run. It's quite different from road marathons - more hilly and with greater elevation, which makes it slower. But I’m doing the London Marathon this year, which will be my first official marathon distance on the road."

Seb, IT Support Engineer: "I competed at quite high standards at a younger age. I'm more into triathlons now, but I've completed a decent amount of marathons and am coming up on my 10th ultra marathon. I've done countless half marathons and 10Ks, particularly trail marathons and trail races, which I do a lot now."

Andy, People Advisor: "I think most people don't start out as runners. For me, it all began with chasing a football… but at 25, I decided to focus on running. There was a group at work on the Air Force base where I was stationed, and we started running during lunch breaks. It’s become my main hobby."

Naomi, Regulatory Affairs Manager: "I grew up in the countryside, where the main activities were cycling, playing hockey, or running. I started running around the age of seven or eight through school activities."

Dave, Senior Product Manager: "I did the London Marathon in 2023, but I haven't signed up for this year. It went well. I set a target time of five hours and finished on 04:49:31."

How do you prepare for a marathon?

Seb: "Preparation depends on your timeline. I prefer a three-week taper before a race: reducing training intensity, maintaining light base miles, and switching to more cycling to lessen the load on my legs."

Andy: "Most would recommend a minimum of 12 weeks of training. You can find marathon plans online, from reputable sources like Runner's World. They usually offer beginner, intermediate, and advanced level plans."

Faye: "I'm dealing with a bit of an injury right now, which adds some doubt. I've reassessed my priorities, cut back on running, and incorporated more biking to manage the load on my legs. I'm still optimistic, though."

Dave: "I started by Googling a five-hour marathon training plan and found many reputable resources online. I aimed for about four runs a week...the key is to gradually increase your training distance."

What’s your recommended nutrition plan for training and race day?

Seb: "I shift to carb and protein-heavy meals two weeks before the event to aid recovery and build energy reserves. Days leading up to the race, I increase carb intake. Probably not the best advice, but I love a big pizza the night before. For marathons or longer, bring electrolyte tablets."

Andy: "Anything you plan to consume should be something you’ve eaten during training. The old adage 'nothing new on race day' applies to your gear and nutrition."

Faye: "When preparing for a marathon, many think only of race day nutrition, but daily nutrition during training is crucial. Not fueling properly can lead to low energy and increased injury risk. I recently made a lot of banana bread after accidentally ordering 30 bananas, so that’s been my go-to pre-workout snack!"

Naomi: "On the day of a race, I would have a good breakfast, then an hour or half an hour before, I'd have something quite sugary, like dates. In the week leading up, I stick to foods I'm familiar with to avoid digestive surprises."

^{Naomi ready to go on race day}

Any advice on gear, particularly running shoes?

Seb: "It depends on the race and your feet. Your running gait is important. A quick test is to dampen your bare foot, stand on a piece of paper, and see the outline to determine your foot tread, like whether you pronate or if you're flat-footed. It's not perfect science, but it's a quick method if you can't get a gait analysis.”

Faye: "The most important thing is a good pair of running shoes suited to your running style. For example, my ankle injuries were partly due to pronation in my foot."

Dave: "Aside from a good pair of shoes, which are crucial, I recommend proper running shoes rather than general trainers...people sometimes lose toenails due to improper shoe fit."

What's it like experiencing 'the wall', and how do you push through it?

Seb: "It's going to sound silly, but Haribo sweets work for me. They're little rewards. It's like giving a kid sweets - they instantly become happy. We're just big kids running around. Having something to eat or chew on can take your mind off the long slog and get you through.”

Andy: "Yeah, you just have to push through. It's difficult... you'll likely hit the wall in training, so you know when it's coming. Adrenaline can push you a bit further on race day."

Faye: "You can avoid hitting the wall by fueling correctly. The main reasons people hit the wall are improper hydration or fueling. During my ultra-marathon, there were times I doubted myself, but that was more a mental block than a physical one."

What are some memorable experiences from your running journey?

Seb: "A few years ago, 122 of us were linked together with climbing ropes and carabiners to set a world record for the most people linked together to complete a marathon. We ran as a big snake."

^{IT Support Engineer by day, world record holder by night}

Faye: "Being out in the trails and mountains is my favourite, especially for hours on end in the fresh air. My ultra marathon on the Jurassic Coast last October stands out. Reaching the point of three-quarters through and realising I was going to finish was awesome."

Naomi: "The support is always amazing. Often it's just general cheering but it’s good to pretend it's for you! If I’m in a hole or having a mental block, they might be cheering for Martin, who's running six feet behind me, but I’ll just pretend that was for me. I’ll claim it.”

Dave: "Capturing the view and energy from Tower Bridge during the London Marathon... that was amazing. I had to take my phone out to capture a photo while running because the support was incredible."

Final advice for new marathoners?

Seb: "Marathons often feel like a party, with crowds and other runners. The key lesson is not to sweat the small stuff. Not every race goes perfectly, and that's okay. Everyone has bad races or runs. If things aren't perfect, don't stress about it."

Andy: "My top bit of advice is to put your name on your shirt because hearing someone cheer you on by name is incredibly motivating."

Faye: "The key is preparation in the weeks leading up to race day. Don’t try anything new on race day, whether it’s your nutrition strategy or the gear you’re using."

Naomi: "Remember to enjoy it. Only about 0.01% of the global population have run a marathon so it’s a huge achievement!"

Dave: "Organise something with friends and family afterward. It’s emotional when you see them in the crowd cheering you on. Finishing the race and wandering around Central London wearing the finisher's t-shirt and medal feels special. Don't rush home immediately - take the time to fully embrace everything around you.”

^{Dave revelling in victory at the end of the 2023 London Marathon}

Marathon advice from the Numan clinical team:

Many marathon runners experience common injuries such as blisters, skin chafing, and subungual haematomas, where blood accumulates under a toenail due to repeated pressure. It’s recommended to avoid anti-inflammatories like ibuprofen after your marathon, even if you're sore, since these can impact your kidneys.²³ Instead, use paracetamol if necessary and apply the RICE method—rest, ice, compression, and elevation.

Dehydration is the most frequent reason for marathon-related hospital admissions. Running places a burden on your kidneys, as you may not drink enough, sweat heavily, and sometimes forget or don’t have the opportunity to urinate.⁴ Staying hydrated and making use of hydration stations regularly is crucial.

Signs of dehydration to be aware of include:⁵

• Thirst and a dry mouth: Always carry a water bottle with you, sipping regularly or whenever you feel thirsty.

• Slowing down in speed: Muscle fatigue from dehydration could be the cause.

• Dark yellow urine and urinating less: This suggests a considerable fluid loss that isn't being adequately replaced.

• Dizziness: Caused by a drop in blood pressure, and can lead to fainting if fluids aren't replenished.

• Increased heart rate: The heart has to work harder to compensate for the lower blood pressure.

• Muscle cramps: During prolonged dehydration, muscle cramps may appear, necessitating immediate fluid intake to prevent serious problems.

References

1. Andersen, J. J. (2019). The state of running 2019. RunRepeat. https://runrepeat.com/uk/state-of-running

2. Mansour, S. G., Verma, G., Pata, R. W., Martin, T. G., Perazella, M. A., & Parikh, C. R. (2017). Kidney Injury and Repair Biomarkers in Marathon Runners. American journal of kidney diseases : the official journal of the National Kidney Foundation, 70(2), 252–261. https://doi.org/10.1053/j.ajkd.2017.01.045 

3. Clarkson P. M. (2007). Exertional rhabdomyolysis and acute renal failure in marathon runners. Sports medicine (Auckland, N.Z.), 37(4-5), 361–363. https://doi.org/10.2165/00007256-200737040-00022 

4. Klingert, M., Nikolaidis, P. T., Weiss, K., Thuany, M., Chlíbková, D., & Knechtle, B. (2022). Exercise-Associated Hyponatremia in Marathon Runners. Journal of clinical medicine, 11(22), 6775. https://doi.org/10.3390/jcm11226775 

5. Taylor, K., Tripathi, A. K., & Jones, E. B. (2022). Adult dehydration. In StatPearls [Internet]. StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK555956/

^{Disclaimer: This information is offered for informational purposes and not intended to be used as medical advice.}