Whether you're training for your first marathon or your fifth, these tips will help you stay strong, injury-free, and confident throughout your marathon journey.

🧭 Find Your Pack

- Choose a Sunday pack that runs at 80–85% of your race pace.

- If you're struggling to keep up, drop back. If you're breezing through, move up.

- Pack leaders are your guides - ask them anything (yes, even about loo stops and periods!).

📅 Follow the Programme

- Pick the right schedule: 5-day (best for beginners), 6-day, or advanced.

- Mid-week long runs should build progressively - start steady, finish strong.

- Mix it up with hills, trails, and monthly 10k time trials.

🧠 Plan Ahead

- Use a diary to schedule runs around work and whānau life.

- Morning runs are less likely to be skipped - give them a go!

- Run with mates to stay motivated and accountable.

🥗 Fuel Your Training

- Eat more carbs as mileage increases.

- Stay hydrated - check your urine colour.

- Women and vegetarians: consider a ferritin test for iron levels.

- Refuel quickly after long runs - find what works for you.

🛠️ Prep for Sunday Long Runs

- Shift your social night to Friday 😉

- Eat before your run and sort toilet needs (coffee helps).

- Wear comfy clothes, carry water, and use Vaseline to prevent chafing.

👟 Shoes & Socks Matter

- Rotate two pairs of shoes and replace when worn out.

- Get fitted properly - bring your running socks!

- Good socks = fewer blisters.

🚑 Injury Prevention

- Soreness is normal - rest, massage, or see a physio if needed.

- Don’t “make up” missed runs.

- Cross-train if injured: swimming, aquajogging, cycling.

- Stretch after runs and care for your feet.

🧍‍♀️ Run Tall

- Upright posture improves breathing, balance, and pace.

- Practise diaphragmatic breathing - 4 strides in, 4 strides out.

- A hunched runner loses 1.2km over a marathon compared to their upright self!

💬 Final Words

Marathon training is a big commitment. You’ll discover new strengths, meet great people, and achieve something incredible. Back yourself - you’ve got this.