How to make the step-up from casual jogging to become ready to tackle a marathon

< Back to blog

How to make the step-up from casual jogging to become ready to tackle a marathon Posted On 22 May 2023

Your goal may be closer than you think

At the end of April, tens of thousands of people crossed the finish line at the 2023 London Marathon.

This phenomenal achievement captures the attention of the media and the general public each year, and rightfully so.

Completing a marathon is a challenge which features on many people’s bucket lists or New Year’s resolutions.

So, if you feel some inspiration from the London Marathon and fancy taking on a long distance run in the future, you may be wondering how you can properly prepare.

There are countless programmes and guides out there for those starting from day one, such as the BBC’s Couch to 5k plan, however if you are a semi-regular runner who enjoys heading out on gentle jogs to keep healthy, you may be wondering how you can make the step up.

Here are some simple and easy-to-follow suggestions on how to transform your casual jogging into marathon running.

Set yourself small targets

There is no point in going directly from casually running, straight to a marathon.

If you attempt a marathon and struggle or fail, you may find this incredibly demotivating and give up for good.

Instead, consider taking on other distances and build your way up.

Start with a 5k run, then a 10k run, then a half marathon distance, before taking on a full marathon.

Local running events are held across the country every year, so take a look at the offerings near you online.

Running alongside others can be incredibly motivating as you will feel the energy of those around you.

Plan, plan, plan!

One of the best parts of a marathon is the guaranteed distance each time.

A marathon is 26.2 miles long, or just over 42km, which gives you a good target to aim towards.

On your next run, use an application to measure the distance you are travelling, to give you a base to start from.

Now, you can set yourself a target of three or four runs each week, trying to leave a rest day between each to recover, while gradually increasing the distance you run each week.

This gradual increase will feel more achievable than just making a big leap at once.

< Back to blog

Connect with us

View by date

Your step-by-step stretching routine to follow before heading out for a run

If you fail to prepare, you are preparing to fail! The long days of the summer and the increasingly beautiful weather combine to make this the time of the year when many may take up running. Strapping on your running shoes and heading off for ...

Three reasons why the summer is the ideal time to move home

It could be an exciting season ahead for some people The summer is a wonderful season of the year to move home - for a number of reasons. The old adage states that moving home can be one of the most stressful things a person can do, however th...