When you first begin running, the marathon – all 26.2 miles of it – looks as if an inconceivable distance. Whether you’ve taken the plunge at your native parkrun or acquired spherical your first 10k, the considered something longer in all probability feels prefer it’s past you.
But this running milestone is extra achievable than you suppose. My first marathon was Brighton in 2018, and on crossing the road, I knew I’d been bitten by the bug. Three extra marathons and three ultra-distance occasions later, I’m gearing up for quantity 5 in Berlin this September.
Over the years, I’ve discovered that if you decide to a coaching plan and preserve issues constant, then the miles quickly begin to rack up – it’s how a document 56,640 runners (together with me) completed the 2025 London Marathon. In truth, if you begin coaching now, there’s no purpose why you couldn’t tick off your first marathon in 2026, with loads of locations nonetheless up for grabs at autumn marathons across the UK (see beneath).
Gear alternative is additionally a giant consideration. After eight years of constant running and studying via errors, I’ve my favorite equipment and tech, and wouldn’t consider beginning a long term or marathon with out a large dollop of anti-chafe …
From recommendations on footwear to superior tools you received’t need, right here’s one of the best tried and examined recommendation from marathon winners, certified coaches and yours really for running gear that may get you spherical your first 26.2 miles.
The finest running equipment for your first marathon
Everyday footwear
Brooks Glycerin 23, males’s
Brooks Glycerin 23, girls’s
Hoka Clifton 10, males’s
Hoka Clifton 10, girls’s
Nike ReactX Pegasus Trail 5, males’s
Nike ReactX Pegasus Trail 5, girls’s
Brooks is well-known for making dependable, fuss-free running footwear and its Glycerin 23 footwear have saved my ft snug and cushioned throughout greater than 60 miles of testing this spring. Available in three widths (medium, vast, further vast), it caters for quite a lot of foot sizes and shapes. The Hoka Clifton 10s are comparable beasts, and barely cheaper relying on the place you store.
Finally, if you’re after a shoe that may cowl pavements and mild trails, the Nike ReactX Pegasus Trail 5s ensured my ft stayed gripped and shifting all through the winter. The vary has not too long ago been up to date and is obtainable with a major low cost, however you’ll need to be fast to bag your self a sub-£100 cut price.
“When you’re starting out, the only important thing to get is a comfortable pair of shoes. Don’t be bamboozled by technical features, such as an anti-pronation shoe – most of us are actually just neutral runners. So if the shoe fits well, it’s comfortable and feels right, it almost certainly is right.” Mike Gratton, winner of 1983 London Marathon males’s race and coach at Mike Gratton Coaching
“Get a gait check at a running shop – that helps beginners avoid things like blisters, injuries and wasted money – and you can test some shoes while you’re there and see what works. Also, it’s important to understand what terrain you’re going to be running on. Is it a trail or road marathon? Summer or winter? Finally, your feet get hot as you run and start to expand; you need to be able to wriggle your toes, so you want a good toe box so you’re able to – as your toes are what give you balance.” Alexandra Oliver, No Limit Run Coaching
Carbon-fibre-plated footwear
Puma Fast-R Nitro Elite 3, males’s
Puma Fast-R Nitro Elite 3, girls’s
Nike Alphafly 3, girls’s
Nike Alphafly 3, males’s
Hoka Rocket X 3, unisex
Carbon-fibre-plated footwear have revolutionised elite running and been partly accountable for a swathe of latest marathon world data. The elite tech comes with pro-level costs, but when you have a purpose time in thoughts or if you’ve been coaching for some time and wish to set a quick yardstick in your first marathon, then you could possibly justify the outlay.
If you can abdomen spending greater than £200, then it may very well be value casting your eyes over the Puma Fast-R Nitro Elite 3. It was a noticeable step up throughout coaching runs in contrast with different carbon footwear I’d used. Alternatively, you might choose for a barely older mannequin, such because the Nike Alphafly 3: the 2023 launch is discounted if you’re not fussed about colors and as there’s a brand new Alphafly on its method. I received a 50k race sporting the footwear throughout testing.
“[Carbon-fibre-plated shoes] are useful for beginners: they boost propulsion and energy return, and also help recovery. But they come with caveats: you shouldn’t wear them for every single training run – there are plenty of non-plated options that provide increased levels of cushioning while helping to strengthen different muscles and tendons, build strength and reduce injury risk. Also, carbon shoes aren’t designed to last as long as the average trainer – the rubber on the soles is thin to save weight, so it quickly wears down. Plus, by saving them, it means you really feel the difference on race day. A good intro is Hoka’s Rocket X 3.” Howard Calvert, marathon coach at Looped Run Coaching
Top
New Balance males’s core run long-sleeve T-shirt
New Balance girls’s long-sleeve T-shirt
Kiprun Run 500 girls’s running T-shirt
Kiprun Run 500 males’s running T-shirt
For colder begins, it’s a good suggestion to have a long-sleeve running high in your sportswear wardrobe. As somebody who runs sizzling, thermal layers and jackets have a tendency to show me right into a red-faced mess, however my New Balance core long-sleeve supplies ample heat, retaining me snug and sweat-free on days the place the temperature is within the single digits.
“You need to choose something that is moisture wicking – taking away the moisture you create when you’re running from the body; quite simply, nothing made of cotton. It doesn’t need to be expensive – you can get a really nice moisture-wicking T-shirt from Decathlon for about £10.” AO
Shorts
Nike males’s Fast Dri-Fit 3 brief-lined running shorts
Nike girls’s Tempo Dri-Fit mid-rise brief-lined running shorts
As with tops, shorts need to be good at wicking away sweat from hotspots (and at marathon distance, these hotspots can turn out to be chaffing epicentres if not saved dry). While some will desire the protection of a legging or half tight (see beneath), if you need your legs to be free, I can’t fault Nike’s Dri-Fit running shorts; in truth, I charge them so a lot that I personal three pairs. Brief-lined, that means I can forgo underwear, they’re the shorts I attain for, no matter run sort or period. Their solely snag is that they only have a small key-sized pocket, but when you’re joyful to hold your telephone in a running belt or vest (or go off-grid utterly and go away it at residence), then they’re robust to beat.
Leggings or half tights with pockets
Sweaty Betty girls’s Power Gym leggings
Janji males’s half path tight
Tracksmith males’s turnover half tights
“If you don’t find running with a belt comfortable, leggings now have a range of spacious pockets designed to carry phones and nutrition. Many men are moving away from shorts to half tights, and one of the main reasons is the additional pocket space they provide. The only downside is the more you overload the pockets, the more chance they have of slipping down at mile 10.” HC
Underwear
Decathlon males’s breathable briefs
Decathlon girls’s seamless knickers, three pack
Runderwear males’s running briefs
Runderwear girls’s running briefs
“We’re always told to buy cotton, but you need something that takes the moisture away. For affordability and accessibility, I would go with Decathlon. I also swear by Runderwear: it’s a bit more expensive, but has great support and is sweat wicking.” AO
For extra, learn the Filter’s information to the best moisture-wicking underwear, socks and base layers
Sports bra
Sweaty Betty runner’s excessive zero bra
“Women need a high-impact sports bra, but I coach men who need help in that department as well. It has to be labelled high-impact because running is a whole-body sport. Support and comfort matter way more than the brand or price. If you can, try it on, or even have one fitted. Sweaty Betty’s sports bras are pricey, but you get fitted for them. The straps are crossed at the rear, so they give you support at the back too.” AO
Socks
Stance Run Light crew sock
Injinji Ultra Run crew sock
For highway running, Stance’s Run Light crew vary has been my choose for a mid-calf sock for all distances, and they’ve saved their form and sweat-wicking properties after years of damage and washes.
“Socks need to be moisture-wicking, and always pair your sock with the right shoe – so a road sock with a road shoe, and a trail sock with a trail shoe, and so on – as you’re unlikely to be covered in wet, sloppy mud if you’re doing a road marathon in the summer. I’m a great fan of Injinji toe socks because they individually layer the toes, and keep them from rubbing each other. They don’t suit everybody, but trail runners swear by them.” AO
Waterproof jacket
Rab Phantom waterproof jacket
“One of the athletes I coach trained for this year’s London Marathon while living in Aberdeen – in January and February, there were weeks and weeks of bad weather, so a waterproof jacket was one of her essentials. If you live in the UK, whether you enter a spring or autumn marathon, you’ll be running in all types of precipitation. Rab’s Phantom jacket is lightweight, windproof, Pfas-free and packs down small.” HC
For extra, learn our information to the best women’s waterproof jackets and the best men’s
Neckwear
Buff neckwear
“A buff is a must-have because it’s so versatile, year round. If you’ve got one around your neck to keep the wind off but then you get too hot, you can wrap it around your wrist, and then that absorbs the sweat from your wrist. If you wear one around your wrist covered in water, it keeps them cool.” AO
Gloves
Ronhill running gloves
Signing up for a spring marathon means your coaching will begin within the depths of winter. Gloves are subsequently an important – significantly on sub-zero begins. The Ronhill traditional gloves could look fairly skinny and flimsy, however they’re nice for taking the sting off with out swamping your palms in thick, thermal layers that make them sizzling and sweaty. I’ve had mine for years, and they’ve held their form effectively. For a few tenner, they’re an amazing funding.
Running belt
Centurion running band
“The Naked running belt is without a doubt one of the most-used purchases I’ve made as a runner. There are plenty of running belts out there, but lesser belts bounce when you run, making them feel like you’re carrying a rubber ring. The Naked belt sits tight – but crucially not too tight – and can carry a deceptively large amount of kit: keys, gels, gloves, phone, buff, even a soft flask with 500ml of liquid. I’ve used it for multiple marathons and ultras, and it’s never let me down.” HC
Hydration vest
Salomon Active Skin 4 hydration vest
While I’ve solely ever worn them throughout longer path races with a component of self-sufficiency, a hydration vest is an amazing accent to have throughout longer coaching runs, no matter terrain. Salomon’s Active Skin 4 has better capability than a running belt and can retailer two 500ml flasks, diet, further layers and essentials similar to telephones, keys and financial institution playing cards. Available in a males’s or girls’s design, I discover them to be extra snug than a running belt – the straps offering a safer match with all the things much less more likely to bounce round.
“I love the Salomon ladies’ running vest. It cinches in at the waist with a special drawstring that brings it close to the body, so there’s no bouncing at all.” AO
Free smartphone app
Instead of splashing the money on a running-specific GPS watch, it’s doable to document and analyse your runs utilizing a free smartphone app. Strava is an amazing place to begin and makes use of your telephone’s sign to trace your velocity and distance, making a enjoyable little heatmap displaying your route on the finish of each exercise. Although there’s a paid-for tier, the free model is good for the fundamental info you need when making ready for your first marathon (it’s what I used for my first 26.2 miler again in 2018). The information you’re logging, such because the weekly and month-to-month distance, is an amazing motivator as you construct in the direction of race day.
Energy chews
Precision PF 30 Chew, 4 pack
Beta Fuel vitality chews, six pack
“Fuelling your long runs, hard sessions and a marathon itself is non-negotiable – how you do that takes some experimentation, but I’ve found that a lot of first-time marathon runners prefer chews over gels. They have a consistency like turkish delight, making them easy to nibble on rather than down in one, and provide the same amount of carbs as equivalent gels. Try Precision PH30 energy chews or SiS Beta Fuel energy chews.” HC
Electrolytes
Styrkr hydration tablets, 12 servings
All that white stuff that’s left on your high after a tough run? That’s the salt that you’ve misplaced in your sweat. To preserve ranges topped up and keep away from cramping, it’s value including electrolytes to your water throughout lengthy coaching periods. Styrkr’s hydration tablets have a refined berry flavour that doesn’t style overly artificial and packs extra sodium (what you’re attempting to switch) than many run-of-the-mill sports activities drinks.
Anti-chafe balm
Squirrel’s nut butter, 113g tin
“Aside from blisters, chafing can end many runners’ marathons prematurely. Vaseline is the go-to for most new runners, but be warned: it can wash off with sweat or rain. I always recommend Squirrel’s nut butter – it’s used by many elite ultra runners who know a thing or two about chafed skin. It’s all-natural and made with only four ingredients, including beeswax and coconut oil. I’ve used it on 100-mile races and not had to reapply. Slather it on your toes, thighs and nether regions, and you’ll be good for 26.2 miles.” HC
Heat pack
Decathlon sizzling and chilly compress
“There’s no hiding the fact that your marathon journey will involve multiple aches, pains, strains, niggles, bumps and bruises. It’s all part of the joy of marathon training. Ensure you have a heat pack to hand to help speed recovery post-run.” HC
What you don’t need
Recovery instruments
“Recovery tech can come at eye-popping prices and is expertly marketed at tired runners looking for an instant fix, but the best way to optimise recovery is free – sleep is where the magic happens. Aim for eight-plus hours a night consistently during your marathon training, and it will beat the latest recovery gimmick by a mile. To optimise your sleep where possible, you may need to invest in better duvet/pillow/blinds or sunrise alarm clock, but that outlay is well worth it if it helps you get valuable shut-eye.” HC
Headphones
“I’d avoid music and headphones. They’re banned at pretty much all events unless they’re bone-conducting ones – but it’s not about what you can hear, it’s about what you can focus on. When you’re listening to music and sounds around you, you’re not listening to your body, and it’s your body that’s important. Having music on when you’re doing your long runs on your own is nice if you want to have some company, but it’s far nicer to be in the moment, knowing what your body can do, when you can push it and when you can’t, and hearing the birds sing in the trees.” AO
Separate coronary heart-rate monitor
“Some runners may recommend an arm-based or chest belt HR monitor that connects to your watch via Bluetooth, as your watch’s wrist-based heart-rate readings are not the most reliable; one study in the Journal of Sports Sciences found error rates on wrist-based HR monitors at between 2% and 14%. However, for your first marathon, I’d suggest not getting too bogged down in heart-rate data and accompanying zones – try to run on RPE (rate of perceived effort) rather than constantly checking your HR data to see what zone it’s putting you in.” HC
Handheld bottle
“Try never to carry anything in your hand. It affects your form and weight distribution, making you run skew-whiff. Also, your hand is tensed, and you can’t then use your hands and arms to help drive the body and the good form that you want.” AO
GPS watch
Running watches are implausible items of equipment that use satellite tv for pc positioning to trace stats similar to tempo and distance extra precisely than a smartphone app, whereas built-in sensors can document efficiency metrics similar to coronary heart charge. But if you’re simply beginning out, it’s not a vital purchase. CA
Bicarbonate of soda
“We’re not talking about the stuff in your baking cupboard here. Bicarb has become the latest supplement of choice for performance athletes because it’s been shown to ‘buffer’ lactate – essentially meaning you can run harder for longer. But we’re talking marginal gains – it’s been described as ‘the 1% for the 1%’, so it’s unlikely to produce significant performance gains for debut marathon runners. And when prices can hit £60 for four servings, you may want to spend your money elsewhere …” HC
What you need to know
The finest marathons in 2026 you can nonetheless enter
New Forest, 13 September
This multiterrain course is set alongside the roads, outdated railway strains and tracks of the New Forest nationwide park. Although it’s not all on asphalt, it’s nonetheless a quick and predominantly flat course. Newforestmarathon.co.uk
Loch Ness, 27 September
General entry might need bought out, but it surely’s nonetheless doable to get a spot at this occasion if you can fundraise £400 for Macmillan Cancer Support. An A-to-B course that hugs the south facet of the loch and finishes in Inverness. Lochnessmarathon.com
Isle of Wight, 4 October
The UK’s longest-running repeatedly held marathon, 2026 marks its seventieth version; the first males’s occasion was run in 1957, whereas it was additionally among the many UK’s first marathons to formally open to girls, in 1976. Undulating terrain means there’s some hills to navigate along with the 26.2 miles, however at lower than £30 for a spot, it’s one of many most cost-effective round. Rydeharriers.eventrac.co.uk
Chester, 11 October
Chester has the crowds and really feel of a giant occasion with out the need to enter a poll to ensure a spot. Some ups and downs imply it might not be your quickest effort, but it surely is distinctive in that you’ll absorb two international locations (England and Wales) en route. Activeleisureevents.co.uk
Yorkshire, 18 October
Another comparatively speedy route alongside closed roads, the Yorkshire marathon begins and ends within the historic metropolis partitions, with the majority taking within the surrounding countryside. Runforall.com
How lengthy does it take to coach for a marathon?
The time it takes to coach for a marathon will rely upon how a lot running you’ve completed. I had already ready for a half marathon once I signed up for my first in 2018, and a generic 16-week plan I discovered on-line offered ample coaching to get me to the road. For my PB-smashing run in 2024 (2:43, since you didn’t ask), I had many extra years of cumulative miles in my legs, so I arrived at first line after an intensive 10-week coaching block that my running coach had devised for me.
For newcomers, Calvert recommends permitting “at least 12-18 months to build up to marathon distance, targeting shorter races such as 10ks and half marathons over that time” to get your physique used to the influence that running places on it and scale back the possibility of damage.
If you’re extra skilled and have already ticked off a half, he suggests a 20-week plan. “[Five months] is ideal to give you time to build a base and increase training volume as you get closer to race day, while lowering the risk of injury that can be a danger if using a shorter schedule.”
For extra methods to get marathon-ready with the Filter:
The best running shoes for men and women
Trail running essentials (and what to skip)
Charlie Allenby is a well being and health journalist who places running and biking gear via its paces on more and more ridiculous endurance challenges
