How to train for a marathon for beginners: tips from master trainer, jenni tardiff

It’s Spring 2025: With over a million runners set to take on marathons this April, including in London, Manchester and Brighton, Brits up and down the country are lacing up their trainers and embarking on training routines to see them over the finish line. While clocking up the miles on foot will ensure legs are raring to go come race day, it's the strength and mobility exercises that will help to get runners over the finish line injury free and feeling their best.

Tips from The Gym Group master trainer jenni tardiff

So, to support participants on their way to marathon success, experts at The Gym Group have compiled the Ultimate Marathon Prep Guide, focusing on essential elements of training, such as hip flexor mobility exercises and body weight strength training. Whether you’re following a marathon training plan for beginners or transitioning from shorter races to the marathon distance, these tips are designed to build a solid foundation.

“Mobility and stretching are both an important element of training, especially for those who don’t have lots of time to dedicate to training. Both are essential to promote recovery and prevent nasty injuries that could cause havoc during your runs. It doesn’t have to be an extensive yoga sequence, just a few minutes of subtle movement before your run - this could be leg swings or high knees - and a few minutes post-run - perhaps calf stretching and child's pose - can make a big difference on the enjoyment of your running journey.”

Below is a detailed outline of some of those mobility exercises you can do for your marathon training sessions accessible for all skill levels including beginners:

Mobility training

Exercise:	Why ?	How ?
Foam Rolling	Using a foam roller before running will increase blood flow and reduce stiffness and muscle tension. It can improve your range of motion and mobility, making your movements more efficient and reducing your risk of injuries during your run.	Start by rolling slowly over each muscle group involved in running—calves, quadriceps, hamstrings, glutes, and IT band—applying gentle pressure to areas of tension or tightness. Use long, smooth strokes along the length of the muscle, spending a minute or so on each muscle. Foam rolling also supports muscle repair when integrated into your recovery routine.
Dynamic Leg Swings	A dynamic warm-up increases blood flow to prepare your muscles for running. Leg swings will improve hip mobility and increase the range of motion in your hip flexors, adductors, and hamstrings.	Stand upright and hold onto a stable surface for balance if needed. Swing one leg forward and backward in a controlled manner, focusing on increasing the range of motion with each swing. Repeat with your other leg. Stand sideways next to a stable surface and hold onto it for balance if needed. Swing one leg sideways across your body, focusing on increasing the range of motion with each swing, and repeat with your other leg.
The World’s Greatest Stretch	It opens and lengthens multiple muscle groups, including the hip flexors, hamstrings, and thoracic spine, improving flexibility and range of motion essential for efficient running mechanics and optimal running form during long-distance training runs.	Start in a high plank position. Step one foot forward outside the hand on the same side. Rotate the torso towards the bent knee while reaching the opposite arm towards the ceiling. Return to the starting position and repeat on the other side.
Hip Flexor/Half-Split Hamstring Stretch	Combining the hip flexor and half-split hamstring stretch enhances lower body flexibility, optimising stride length and reducing injury risk during high weekly mileages or peak mileage weeks.	Start in a kneeling position. Step one foot forward into a lunge, keeping the back knee on the ground. Press your hips forward to feel a stretch in your hip flexors, supporting proper posture and aerobic capacity. Transition to half-split hamstring stretch Straighten the front leg, keeping toes pointed upward. Hinge forward from the hips, maintaining a flat back, and feel the stretch in your hamstrings. Flow between the hip flexor and half-split to promote muscle repair and flexibility.
Ankle Mobility	Improving your ankle mobility is important for maintaining proper running form by reducing strain on the lower body and preventing a range of common running injuries like ankle strains and Achilles tendonitis. This also enhances performance at a comfortable pace across longer training sessions.	Stand with feet hip-width apart. Rise onto the balls of your feet, lifting heels as high as possible, hold for a few seconds then lower back down. Now rise onto your heels and take a few steps forward walking on your heels. Then hold onto something for balance and roll your ankles in both directions to prepare for your next training day.

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Warming up this way is an important part of your aerobic training, helping to ease into workouts at a comfortable pace while preserving energy for speed workouts or longer efforts.

Strength training

“Strength training is a vital part of any marathon training plan as it helps prevent injury by strengthening ligaments and tendons, boosts muscle endurance, and increases power and speed in the legs. Building 2-3 strength focused gym sessions into your regular training schedule is enough to feel the benefit on race day performance!”

Exercise	Why ?	How ?
Back Squats	Compound exercise that helps strengthen quadriceps, glutes, hamstrings, and core muscles, essential for maintaining proper running form and power output.	Position the barbell on your upper back, feet about shoulder-width apart, toes slightly pointing out. Brace your core, sit your hips back and down, driving the knees out aligned with your toes. Aim to get your thighs parallel to the floor or lower, and drive through the heels to stand back up keeping a slight bend in your knee at the top.
Deadlifts	Strengthens your posterior chain muscles to promote overall muscular balance, reinforcing key muscle groups involved in running.	Stand with your feet hip-width apart, toes under your bar, bend at the knees and hips keeping your back straight, shoulders back and chest lifted. Keep the weights close to your body, engage core and lift, straighten the legs and drive hips forward. Lower the barbell by bending your knees and hips to maintain a straight back, returning to start position.
Lunges	Targets multiple muscles in the lower body, including quadriceps, hamstrings, glutes, and calves. Improves balance, stability, and single-leg strength to reduce the risk of overuse injuries and promote more efficient running mechanics.	Begin by standing with feet hip-width apart, holding weights at your sides or with a barbell or sandbag across your upper back. Take a step forward with one leg, bending both knees to lower your body until both knees are at 90-degree angles. Keep your front knee aligned with your ankle and your back knee just above the ground. Push through the heel of your front foot to return to the starting position, alternating legs.
Hip Thrusts	Targets the glutes, promoting optimal running mechanics, and improving overall performance by maximizing power and stability during each stride.	Sit on the ground with your upper back against a bench or box. Roll the barbell over your legs and position it directly above your hip joints. Lean back against the bench and plant your feet flat on the ground, knees bent at 90 degrees. Grip the barbell with both hands and drive through your heels to lift your hips upward until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top of the movement, then lower your hips back down slowly and controlled.
Box Jumps	Improves explosive power, leg strength, and overall athleticism, enhancing running performance.	Stand tall and position yourself a comfortable distance from the box. Bend your knees and swing your arms to jump onto the box, landing softly with knees slightly bent. Step down carefully and repeat.

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Recovery

Recovery sessions play a crucial role in building mental resilience and reducing injury risk as your weekly mileages increase. They’re an essential component of any marathon runner training plan, especially for beginners training over a longer period of time. Integrating rest days strategically throughout your training cycles ensures your muscles enter recovery mode and adapt to the training load.

Exercise	Why ?	How ?
Standing Quadriceps Stretch	You put a lot of strain on your quadriceps running, making it important to stretch these muscles to release tightness and promote blood flow to help you recover faster.	Stand tall and bring one foot up towards your glutes, holding it with the same hand. Keep knees close together and hips forward. Swap legs.
Standing Calf Stretch	Stretching the calves can help prevent injuries such as calf strains and Achilles tendonitis as the muscle is less able to absorb the impact of running.	Stand facing a wall, step one foot back, keeping it straight, with the heel firmly on the floor. Bend the front knee slightly while keeping the back leg straight. Lean forward, pressing the back heel into the floor until you feel a stretch in the calf muscle.
Pigeon Stretch	Targets the glutes and hip flexors, releasing tension in these areas will improve flexibility and range of motion in the hips and can help with lower back tension which can link to tight hips.	Start on your hands and knees. Bring your right knee forward towards your right hand, placing it on the floor near your right wrist. Extend your left leg straight back, keeping the knee and top of the foot on the floor. Lower your hips, keeping them square to the ground. You can keep your chest lifted or come down onto your forearms or stretch all the way out on the floor.
Lying Hamstring Stretch	Running engages the hamstring muscles and can cause tightness; stretching them can help enhance flexibility, allowing for smoother movement and reducing the risk of overuse injuries.	Lie flat on your back, extend one leg towards the ceiling keeping it straight. Keep your supported leg on the floor with a bend in your knee and foot flat. Hold the back of the thigh or calf with both hands and gently pull the leg towards your chest until you feel a stretch in the hamstring. Keep your back flat on the ground and avoid lifting your hips off the floor.
Hip Flexor Stretch	Stretching your hip flexors reduces tightness caused by the repetitive motion from running. Tight hip flexors can lead to imbalances, affecting pelvic alignment and stride efficiency, stretching the hips will reduce tightness and improve flexibility.	Start in a kneeling position. Step one foot forward into a lunge, keeping the back knee on the ground. Press your hips forward to feel a stretch in your hip flexors. Option to heel-toe your front foot out slightly and lower your forearms to the ground into Lizard pose for a deeper hip stretch.

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Additional tips

For an added boost, consider energy gels and fuel sources during your runs to sustain energy levels, especially as you tackle your longest training sessions leading up to the marathon race. Also, wear a hydration vest and sip plenty of water to stay properly hydrated and prevent fatigue.
New runners should focus on base mileage before attempting speed workouts or intervals at a marathon pace or faster pace.
Cross-training like swimming or cycling can enhance cardiovascular fitness and reduce injury risk, especially during extra rest days.
Understanding your current fitness level will help determine a realistic goal time and avoid overexertion.
Runners aiming for a personal record or training for a marathon for beginners should prioritize consistency, dynamic stretching, and a balanced training plan.

“Whether you’re training for a marathon, a half marathon, or building up to a 10km, we have curated these tips to help everyone prepare for their next running challenge. The discipline that is applied to training ahead of the big day can be overwhelming, and so we’re here to support all our members and set them up for success.”