IF IT’S your first time taking on the TCS London Marathon, you’re in for the run or walk of a lifetime.
Personally, it’s not really about miles or times.
Of course, I’d like a personal best, but it’s more about the day out; the crowds, personal stories galore, shiny landmarks, two-person cow costumes and some of the best athletes in the world.
I’m in awe of the Kenyans, the (close to) two-hour crew, but also those folk who walk some or all of the way, often taking on their own personal Everest.
Sadly, this year’s London Marathon will be my last.
I’m looking at the long run in terms of injury niggles, and have decided Sunday, April 26 will be my final 26.2-mile outing.
During the two previous events, I’ve achieved beyond my wildest dreams, met so many amazing people and flown the flag for Ukrainian humanitarian causes at this most terrific of events.
As I taper off my training, I’m planning to go out on a high on The Mall with a hat-trick of London medals.
Then my focus will be on the Worcester City Runs half marathon, which I plan to run for Centrepoint, the partner charity of this title’s owners, Newsquest.
Here are 10 tips from my two marathons, four London Triathlons and 314 parkruns.
There’s also some more qualified nuggets of wisdom from Pete Cooper – founder of London Marathon Events’ Official Training App, Coopah.
1/ Have a ‘domestique’
The ‘domestique’ bit is borrowed from triathlon and cycling, and basically means someone in a supporting role.
Buddy up with someone who is either doing the event or will come along with you.
I have my cousin Amy, an amazing runner and motivator who I crash with at her home in London.
We have a pact every year – we both apply for the ballot and if one gets in and the other doesn’t the unlucky person goes for a charity or media place.
Like the elite Kenyans, I believe running is a team sport and this is seriously under-explored in terms of its benefits to individuals and groups.
2/ Pacing
It seems obvious but it’s so easy to get swept away with the crowd, as I did the first time round.
Especially when you’ve been waiting around in Greenwich for what seems like aeons to get started.
Research shows that those in-run battles or surges of pace don’t work verses careful pacing over the whole distance.
Look out for the pacemakers. They have tall flags displaying their finish times, which range from two hours and forty-five minutes to seven-and-a-half hours.
Marathoner Josh Layton with Alona Udod of the UK-Ukraine community outside the Ukrainian cultural centre in West London in 2023 (Image: Tim Anderson)
3/ Strength training and stretching
Over to Pete on this one: “Strength training can help strengthen tendons and ligaments to enable your body to cope with the repetitive impact of running.
“There are many types of strength training, from weightlifting to HITT (high-intensity interval training) and TRX (total resistance exercises).
“Find something you enjoy that is easy to include in your training plan.”
4/ Hoodie at the start line
It might sound strange, but this is one of the best pieces of advice for the day itself.
It can feel like a lifetime waiting to get bag-dropped, wave-funnelled and started in Greenwich, especially the first time I took on the marathon when it rained.
It’s daunting enough for a beginner without getting cold.
I put a water bottle in the front pocket and make sure it’s a cheap top easily discarded when the run gets underway.
All discarded clothing is collected and sent for reuse and recycling.
5/ Stories galore
Runners and walkers are always up for talking about their stories; people feel like they are all in it together, especially heading to the start.
I’ve donated to my friend Sarah Lucas, who is running for the Royal National Institute of Blind People, and is in my parkrun circle.
Generosity is a core part of the event.
Last year, the marathon set a world record for a one-day fundraising event to the tune of £87.3million.
Josh Layton with the fast-growing and sociable Running Pug 5k group in Leamington Spa (Image: The Running Pug @the_running_ug_rc)
6/ Water
One of my favourite ultra runners, Melissa Venables, told me that one of the crucial parts of running unfathomable distances is getting properly hydrated.
She’d recently run across the Sahara but the point still stands.
There are plenty of stations and refill points – and loos if needed – on the way round London. I like to think of the elite Kenyans again, and how important grabbing that water bottle from the table is for them.
It should be the same for us humble amateurs.
7/ Gels
I tore through handed-out Lucozade gels in my first year without having tried them first. The taste was awful after the second one.
Pete says that gels replenish your depleted carbohydrate stores, with the sugar providing a “short-lived” spike in energy.
“You shouldn’t try anything new on event day so if you decide to use energy gels, you need to test them out during training and take on only a little bit at a time to begin with, as they can give you an upset stomach,” he says.
“Always follow the guidance provided on the packaging of the energy gel you are using.”
8/ Vaseline
Pete recommends applying Vaseline to your armpits, nipples, between your thighs and to your ankles to avoid blisters and chafing.
Personally, I’ve never encountered this problem but apply a bit of Deep Heat on the Tube, a conversation-starter if nothing else.
Each to their own I guess.
9/ Amazing supporters
They’ve been the most important part of my three-marathon journey, and I’ve kept them updated at regular intervals.
It takes a lot to get people to part with their hard-earned cash in these straitened times, and they are massive part of why the event is the elevating spectacle that it is. Hopefully my exertions have made a difference on the ground in Ukraine.
I’m also hoping to share the moment with my running groups, the weekly Running Pug 5k and Spinney Trotters parkrunners, both in Leamington Spa.
Another social aspect is Amy is letting me blast out a Tiesto live mix before we head to the start line together (crucial).
10/ The PB question
“What time did you get?”
It’s a totally relevant question that all marathoners are asked on repeat, but I’ve drifted further away from the importance of the PB as the years have gone by, across all of my running.
Of course, I celebrate other people’s times like it’s gone out of business, but I’ve honed in on technique and fun, creating my own running style I call ‘dynamic technique’.
It fuses aspects of martial arts into the training and takes into account a foot injury.
More of which another day…
Now, where did I leave those trainers?
*Want to find a friendly run in Worcester? Try the Black Pear Joggers
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