How to run your first race: 6 marathon training tips every runner should know before race day
If you’ve decided to put on your running shoes, the idea of training for your first race may feel daunting 👟
- Running is a popular choice to stay fit and healthy.
- Deciding to train for your first race can feel daunting.
- Andy Briggs, from XO Fitness, shares 6 essential tips on how to prepare for a race in 2026.
Running is a great choice to stay healthy and keep fit, but getting started can feel overwhelming.
With the new year in swing, many of us will start a new hobby or activity, setting goals in mind. If you’ve decided to put on your running shoes, the idea of training for your first race or even a marathon might feel out of reach.
Training for a race is as much about preparation as it is about logging the miles. From fuelling properly to avoiding common race-week mistakes, the right strategy can make the difference between simply finishing and actually enjoying the experience.
Health and Fitness Expert Andy Briggs, from XO Fitness, shares six essential tips to help runners train smarter, feel stronger, and show up confidently on race day.
How to run your first race
Don’t focus on mileage
It’s tempting to go from 5k to 15k in a week, but it’s not ideal for your muscles, joints, and ligaments. Build mileage slowly like inflating a balloon; too fast, and you risk popping. Gradually increasing your miles lets your body adapt without injury and keeps training sustainable.
Do not skip strength training
It can be hard to balance long runs, speed runs and strength sessions, especially on top of work and life commitments. But running alone is not enough to prepare your body for a marathon.
Strength training helps build stability, improve running efficiency, and protect against injury. Strong glutes, hamstrings, calves, and core muscles support better posture and reduce strain on the knees and hips. Even two short strength sessions per week can make a noticeable difference.
Practice your fuelling strategy
Long runs are your chance to rehearse race-day nutrition, and it’s one thing you really don’t want to be switching up on the day of the race. Energy gels, chews, or drinks all work differently depending on the individual, so it’s essential to find what suits your body early in training.
Respect rest and recovery
Recovery is where fitness actually improves. Without enough rest, the body can’t adapt to training stress, which increases the risk of injury and fatigue. Rest is also essential for mental recovery.
Easy runs, rest days, stretching, and sleep all play a role. Listening to your body is also key, so taking an extra rest day when needed can often prevent weeks of missed training later.
What to eat before a race
What you eat the night before and the morning of your race makes a difference in how you feel on the course. The night before, stick to a familiar, carbohydrate-rich dinner like pasta, rice, or potatoes with a bit of protein and veggies, nothing too spicy or heavy, so your stomach stays happy overnight.
On race morning, aim for a light breakfast that’s easy to digest, like oatmeal with banana, toast with peanut butter, or a small smoothie. Eat it around two to three hours before the start, and make sure you’ve practised this during training runs so you know your stomach will cooperate.
Embrace the taper without panic
As race day approaches, your runs get shorter and your mileage drops. It can feel weird and almost wrong after weeks of training. This taper is crucial, though; it allows your body to recover and stock up energy for the big day. Trust the process and resist the urge to overcompensate. Showing up to the start line fresh and ready is more powerful than logging one more long run.
Running can be a great way to stay fit and healthy. You can find out more about how to start running in 2026 at NHS.UK.