Marathon Advice: What You Need to Know Before Your Next 26.2

Thinking about adding another marathon to your calendar? You’re not alone. Runners love the challenge, but the big question is how to do it safely and effectively. Below you’ll find straight‑forward tips on race frequency, training mileage, pacing, and recovery – all without the jargon.

How Often Can You Run a Marathon?

Most coaches say one marathon a year is a safe baseline for the average runner. It gives your body enough time to fully recover, rebuild muscle, and avoid chronic fatigue. If you’re an experienced runner with a solid base, two marathons a year can work, but you’ll need to adjust the training load drastically between races.

Key rule: listen to your joints. If you notice lingering knee or hip aches after a race, add an extra 3‑4 weeks of low‑impact cross‑training before signing up for the next one. Remember, quality beats quantity – a well‑planned race schedule beats a hectic one.

Training Miles: Do You Need a 26‑Mile Long Run?

Contrary to popular belief, you don’t have to hit the full 26 miles in training. Most elite plans cap the longest run at 20‑22 miles, then drop the mileage in the final two weeks (the taper). The goal is to teach your body to run for hours, not to exhaust it.

If you’re a beginner, aim for a longest run of 15‑18 miles. Add a few “step‑back” weeks where you cut the long run by 20‑30% to let your muscles recover. This approach reduces injury risk while still building the endurance you need on race day.

For half‑marathoners stepping up, a 10‑mile training run isn’t enough on its own. Add a weekly progression: 8 miles, 10 miles, then 12‑14 miles for a few weeks before tapering. The extra mileage builds the stamina gap between 10K and marathon distance.

Beyond mileage, mix in speed work, hill repeats, and easy recovery runs. Speed sessions improve your running economy, while hills boost strength without adding extra miles.

Finally, don’t forget the “soft variables” – sleep, nutrition, and hydration. A well‑fed, well‑rested body handles higher mileage much better than a fatigued one.

Bottom line: focus on consistent weekly mileage, a sensible long‑run cap, and plenty of recovery. That recipe will keep you injury‑free and ready to cross the finish line faster.