With the iconic London Marathon just around the corner, excitement is building across the capital. But alongside the buzz, race day can feel overwhelming—especially if it’s your first 26.2 miles.
To help you feel confident at the start line, Ben Parker, co-founder and head coach of Runna, shares his top marathon tips—from carb loading to pacing strategy.
Carb Load Like You Mean It
In the final days before race day, carbohydrates are your best friend. Increasing your intake 3–4 days ahead of the marathon helps maximise glycogen stores, giving your body the fuel it needs to go the distance.
Aim for roughly 8–12 grams of carbohydrates per kilogram of body weight daily. This will look different for everyone, but think pasta, rice, potatoes and other carb-rich staples.
For more on endurance nutrition, resources like British Nutrition Foundation offer helpful guidelines.
Plan Your Journey to the Start
With record numbers expected at the London Marathon 2026, logistics matter more than ever. Each start point gets extremely busy, so plan ahead and leave early.
- Blue Start: Blackheath
- Green Start: Maze Hill
- Red Start: Greenwich
A stress-free arrival can make a huge difference to your mindset before the race even begins.
Stay Warm Before the Gun Goes Off
Once you arrive, expect some waiting time in your start pen. Keeping your muscles warm is essential for performance and injury prevention.
Bring spare layers you’re happy to donate and complete a light warm-up. It’ll help settle nerves and prepare your body for the miles ahead.
Don’t Let Adrenaline Ruin Your Pace
The electric atmosphere of the London Marathon makes it easy to start too fast—but that’s one of the biggest mistakes runners make.
Stick to your race plan. Even if you feel great early on, hold back and only increase your effort in the final third when you can better judge your energy levels.
Trust Your Pace (Not the Crowd)
Running in a crowd can throw off your rhythm, especially when faster runners surge around you. Stay focused on your own pace strategy.
In areas like Canary Wharf, GPS signals can drop—so don’t panic if your watch acts up. Trust your effort and use mile markers to stay on track.
Hydration Is Key
Don’t wait until you’re thirsty to drink. Sip water regularly to stay hydrated and keep your stomach comfortable.
If temperatures rise, cooling down becomes just as important. Pouring water over your neck, wrists or arms can help regulate your body temperature mid-race.
Fuel During the Race
Carbs aren’t just for before the race—you’ll need them throughout.
Aim to consume 30–60 grams of carbohydrates per hour via gels, chews or sports drinks. Most importantly, stick to what you’ve used in training—race day is not the time to experiment.
Respect London’s “Hidden” Hills
While the London Marathon is known for being relatively flat, there are still some challenging inclines to watch out for.
Key sections include:
- Westferry Road (27km)
- Poplar High Street (32km)
- Blackfriars Underpass (38km)
Stay relaxed, maintain consistent effort, and save energy for the finish line push.
Let the Crowd Carry You—But Stay Controlled
From Cutty Sark to Tower Hill, the crowds are one of the most unforgettable parts of race day.
Use their energy as motivation, but don’t let it dictate your pace. Channel the excitement while staying in control of your effort.
Enjoy Every Mile
Above all, remember that race day is a celebration of months of hard work. The London Marathon is your victory lap through one of the world’s greatest cities.
Stay positive, soak in the atmosphere, and trust your preparation—you’ve earned your place on that start line.
