11 Tips for How to Run a Faster Marathon

Are you hoping to run a faster marathon?

One of the first things to think about is which marathon you want to run because your choice can have a huge impact on your finishing time. Do your research and look for marathons that are known for being fast. Some of the big ones that are known for the fastest times, among both elite and recreational runners, are the Chicago, London, and Berlin marathons. But there are lots of other smaller marathons that feature a flat (or a net downhill) course and typically cool temperatures.

Beyond choosing the right race, there are plenty of strategies for training and racing that can help you run a faster marathon.

Whether you’re trying to qualify for the Boston Marathon or run a marathon to your full potential, here are expert tips from a running coach on how to shave some time off your marathon PR.

Tips for Marathon Training

1. Train at your goal pace.

Beginners tend to run their long runs at a slow pace, which makes them good at running long, slow miles. But if you’re shooting for a certain marathon time, you’ll need to focus more on your goal race pace.

Incorporate some mid-week marathon pace runs into your training. You can run a shorter run, say four or five miles, at your targeted marathon pace, or run two to three miles of a longer mid-week run at marathon pace.

You definitely don’t want to run your entire long runs at marathon pace (MP), but it’s good to run the last 1/3 to 1/2 of your long run at your anticipated marathon pace. Running at MP towards the end of your run is good training because you’ll be picking up the pace when your legs are already fatigued. And if you can run at your MP (or faster) in those last few miles, that’s a good indication that your goal time is realistic.

2. Increase your weekly mileage.

Running more miles each week strengthens your heart so more blood pumps through it, adds more capillaries to deliver more blood to your muscles, improves your leg strength, and builds your mental strength — all of which help you run longer and faster.

Just be careful that you don’t increase your overall mileage by more than 10% per week. Bigger jumps in mileage can lead to overuse injuries.

3. Rest after long runs.

Down time, especially after runs longer than 15 miles, is critical to staying injury-free and hitting your training goals. Take a complete rest day after those really long runs, or at least run easy or cross-train for a few days to give your body a chance to repair itself.

4. Add some mile repeats.

About eight weeks before your marathon, do mile repeats once a week, starting with 4 repeats and working your way up to 6-7 repeats. Run them at about 10-15 seconds faster than your goal marathon pace and recover for a half-mile in between repeats.

Also see: 4 Marathon Workouts to Improve Your Marathon Time

5. Fit tempo runs into your training.

Tempo runs help you develop your anaerobic threshold, which is critical for running faster. To do a tempo run, start your run with 5 to 10 minutes of easy running, then continue with 15 to 20 minutes of running near your 10K pace. Finish with 5 to 10 minutes of cooling down. If you’re not sure what your 10K pace is, run at a pace that feels “comfortably hard.”

6. Do a proper taper.

Some marathoners run too much or too intensely very close to the marathon and are not fully recovered by race day. Proper tapering can improve your marathon performance.

With two weeks to go, reduce mileage to about 50 to 75% of what you had been doing. Watch your intensity, too – don’t run faster than your marathon pace. During the final week, cut mileage to about one-third. Make sure you get enough sleep, stay well-hydrated, and eat plenty of carbs.

Also see: What to Do the Week Before a Marathon

7. Study the course.

Get as much information about the course as you can, so you’ll know to pace properly or be prepared mentally for tough sections. Study the course profile on the marathon’s web site and find out how many hills you’ll be facing and at what miles. If you know when to expect hills on the course, you’ll be prepared mentally and you can pace yourself properly for them.

If it’s a local marathon, try to do some long training runs on the marathon course. In addition to being good physical preparation for the race, having run on the actual course will help you feel more mentally prepared.

Tips for Marathon Day

8. Don’t start out too fast.

One of the biggest mistakes in marathon running is going out too fast in the beginning of the race. The problem is that if you go out too fast, you’ll burn through your stored energy too quickly and your muscles will fatigue faster, leaving you feeling tired and depleted toward the end of your race.

Practice holding back in the beginning of your long runs, and picking up the pace at the end, so you get used to that feeling of starting out conservatively.

Make sure you have a race plan with realistic pacing in mind, so you don’t just run “by feel” and go out way too fast.

9. Don’t lose time at the start or water stops.

Make sure you line up properly at the start, so you don’t spend time and energy weaving around slower runners or walkers. At the water stops, don’t stop at the first table — it’s always the most crowded. Go to a table towards the end and on the left-hand side, if there are tables on both sides of the street. (Most people are right-handed and naturally go to the tables on the right side.)

10. Check your form.

Every mile or so, check your running form from head to toe, so you can prevent wasting energy as a result of bad form. Bad posture and hunching will reduce your lung capacity, cause strain and fatigue, and lead to possible cramping.

Look ahead (not down), keep your shoulders relaxed, arms swinging back and forth (not side to side), and your hands gently clenched. To run more efficiently, keep your hips under your shoulders and make sure your stride is short, with your feet close to the ground.

11. Stay mentally focused.

Use these mental tips for marathon running to stay calm, composed, and resilient.

More Marathon Advice

Photo by Rosemary Ketchum from Pexels

Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.