Running training tips

1. Plan out when training runs will fit into your schedule – whether it’s an evening run after work, a run on your lunch hour, or first thing in the morning, try to keep to a schedule that works best for you.
2. Set realistic and achievable goals – everyone starts somewhere! It’s better to start small, and build up over time. 
3. Download Strava – many of our runners have used Strava to track their runs, see their performance metrics, and share their progress. You can link your Strava app to your Just Giving page too! 
4. Find a running club – you may enjoy the social aspect and added motivation of running with a group.  
5. Get everything you need – whether it’s a good pair of trainers, some running outfits you feel comfortable in, or a motivating playlist, make sure you have everything you need to make your runs as enjoyable as possible. 
6. Fuel your runs – to get the best out of your training, it is important to fuel yourself with adequate sleep and nutrition. If you have any questions or concerns about nutrition, we recommend you speak to your GP.
7. Listen to your body – there will be times you’ll need to take a break from training, whether that’s to rest, recover or heal. Allow yourself the time needed to get back up and running without discomfort. 

Running a 10k

10k distance runs are becoming increasingly popular, and for good reason! They are the perfect starting point for beginners who want to run longer distances, and great for experienced runners who want to keep up their endurance.  

For those who have already started running and can get to 5k comfortably, start training at least 8 weeks before the event. For those just getting in to running, start training at least 12 weeks before the event. Here is an idea of what a week of training can look like: 

Running a Half-Marathon

A half-marathon is a great run for those looking to build their endurance and take on a challenge. Ideally, you should start training at least 4 months before the event. It is important to stay consistent and build up gradually. 

Here is an idea of what a week of training can look like: 

MID DISTANCE: 2-8 miles, vary these distances by week, ideally building up.

LONG RUN: 3-11 miles, vary these distances by week, ideally building up. 

Running a Marathon

A marathon is the ultimate challenge a runner can take on and crossing that finish line is an amazing accomplishment. This is a distance that requires time and commitment to train for. Ideally, you should begin training at least 6 months before the event. 

Here is an idea of what a week of training can look like: 

MID DISTANCE: 2-9 miles, vary these distances by week, ideally building up. 

LONG RUN: 4-20 miles, vary these distances by week, ideally building up. 

Hear from our runners…

We’re so grateful to our amazing fundraisers who have taken on all kinds of running challenges for Guts UK. Read their best pieces of advice to anyone considering taking on a similar challenge: 

Damien, who ran the Brighton Marathon for us in April 2024:

‘When it comes to training for a marathon, my biggest tip would be to just trust the process and put the training in. Always have in mind what you’re running for. Training is tough and some days won’t go to plan, don’t get disheartened. It can be a pain to get outside when it’s cold and miserable, but sticking to the plan and trusting the process means you can really just go out and enjoy race day. 

Whether you’re running a 2.5hr marathon or a 5.5hr marathon, the main goal is to enjoy the race because the atmosphere is unbelievable. 

Approximately 0.01% of the world’s population finish a marathon each year, you are elite whatever your finishing time!’

Briony, who ran the Edinburgh Half Marathon for us in May 2024:

‘Try not to worry about your race time and just soak up the atmosphere and enjoy the experience of running alongside others who are just as passionate about the sport. 

If the race has toilet stops on route, know where they are and try to coordinate it so you aren’t waiting in long queues (carry a pack of tissues in your pocket or vest for emergency toilet breaks or a runny nose). 

Try not to wear new clothing or shoes on race day, go with comfort and reliability. In my case, something I overlooked was socks, something that wicks away moisture and keeps blisters at bay. But, if you do get new shoes, I’d try to break them in beforehand and make sure they can cope with the mileage. 

I found a vest to be a great investment (but not a necessity) as it can hold your water and small snacks/gels/plasters etc and free up your hands.

It’s always good to rest the day before, and in my case, having a carb loaded dinner the night prior and a light breakfast helped me not feel hungry during the race. But this might not suit everyone.’

Rachel, who ran the Alton Towers 10k for us in December 2024:

‘I had never run 10k this time last year, and 3 years ago I couldn’t run to the to the end of the road! I started with Couch to 5k in 2022 and carried on running since.

In January last year I wanted to start running further so I gradually built it up month by month and by summer I’d managed my first 10k!

I’ve found establishing a running routine has really helped to ensure that I regularly run week on week. Initially I made Mondays and Fridays my “run days”. Come rain, sun or snow if it’s a run day I’ll go out!

In the 2 months before the run I added a third run day which helped prepare me. On Mondays I do 10k but the other two days 5km.

Rest days are important, as well as alternating routes, otherwise I find myself getting bored!

If I can do it, any one can. For anyone thinking about it, have faith in yourself, get out there start running and you’ll soon find yourself running further than you thought you ever could.’

Thank you so much for choosing to run for Guts UK. We hope that this guide has been helpful for you and prepares you for the big day. Our friendly Fundraising Team are always here to help, so please don’t hesitate to get in touch today at events@gutscharity.org.uk.