Let's Do This Team's Top 2025 Event Picks

The last year has seen a running boom unlike any other. As the world came to a standstill, and we all swapped the daily commute with a short walk to the living room, the allocated 1 hour of daily exercise became a source of escape for most. During a time when we were locked in and our lives restricted, it was this simple form of exercise which liberated us.

The numbers paint a similar picture. Between March - May 2020, Strava reported a mind-blowing 82% increase in outdoor recorded activities, while our own surveys have shown that over 50% of people either ran more, or took up running during lockdown.

Yet, despite the huge surge in outdoor exercise, there still appear to be a number of barriers stopping many of these newfound enthusiasts from taking the next step, and participating in events. Keen to find out more about what’s holding them back? We've investigated further to see how many of these myths we can dispel.

Fear #1: I'm not quick enough

We hear this one time and time again. Be it speaking to someone who’s only recently entered their first event, someone who is still on the fence, or someone who waited 20 years before racing - fear of being too slow is commonplace. However, those inside the community - who’ve already made the jump from running to racing  - will testify that this is absolutely not the case.

Sure, there are some people who run fast, really fast. But there are far more people who don’t and at Let’s Do This, we race for joy, not times. Take it from Darren Gillett, who we spoke to after a recent trail running race, “It doesn’t matter how skinny you are, how fast you are, how slow you are, how big you are, nobody looks down on you - everyone’s supportive.”

Did you know?

The average 5k running event finish time in the UK is 33:54.

The average 10k finish time in the UK is 58:08.

And that's only an average, there are plenty of runners who race far slower than that, but still have an epic time.

Fear #2: Races are too intense

Bustling start lines? Runners spitting? Diving to cross the finish line? These are all commonly held assumptions of things which go down at races. Well, let us break them down for you. Now more than ever, start-lines are a friendly and relaxed place, where people line up with a smile on their face and stride in their step. Spitting? Not a chance, this is an absolute no-no within the racing world. The finish line? Sure, there will be a buzz but it’ll be one of elation, relief, and achievement - not of intensity.

Afterwards, you’ll find people hanging around, enjoying a chat, perhaps a cold drink and a hot slide of pizza. There’s a reason it’s called race day, because it’s not about the 1 or 2 hours of running, it’s about the whole experience, from start to finish. Not convinced? Check out our video from a recent event.

Fear #3: I’m not competitive

Retweet. Admittedly, the word ‘race’ holds extremely competitive connotations. Don’t worry though, we’re here to break them down. Just as races aren’t necessarily about times, nor do you have to be competitive to enjoy them. Something which we always stress to first time entrants is that you’re not racing against people, you’re racing with people.

From volunteers cheering you on at every bend to event organisers grafting away behind the scenes to the stranger you meet on the start line, a race is a group activity which covets community and shared experience, not competition. Plus, it doesn't matter if you're first or last, everyone crosses the same finish-line.

Fear #4: These aren’t my people

There’s a common saying that goes, “if you run, you’re a runner.” Well, to add to that, if you’re a runner, you belong at races. Many people think that this smaller community of runners who enter and compete at events are exclusive, cliquey, and unfriendly - this couldn’t be further from the truth.

We asked over 500 runners from across the UK why they took part in mass participation running events. In total, 29.7% people's number one reason was because they are full of people like them, with a shared passion for running. Events are only as good as the people who attend them and, if you're reading this, then these are absolutely your people. In this inclusive and friendly community, everyone is welcome and no one is judged.

Ready to make the jump and enter a race? Well, now's your chance. No risk, no story.

Discover Running Events

Marathon Des Sables is widely regarded as the toughest footrace on the planet. This epic ultra marathon first took place back in 1986, and has now become one of the world's ultimate endurance tests. Participants will run 251km over 6 days, that takes them across the Sahara Desert in southern Morocco. It's suffice to say, this isn't an event for the faint hearted.

When we heard that Spencer Matthews - former Made in Chelsea star, now founder and CEO of CleanCo - was taking part in the notorious ultra marathon, we had to get in touch. Being inspired to take on epic feats can be found in many places. At Let's Do This we get inspired by people we can relate to, doing things we can't relate to (yet) and Spencer is doing just that.

So, Spencer and I jumped on a call to talk all things Marathon Des Sables. What transpired was a raw, genuine and open conversation which will leave you searching for your next epic feat.

Feeling inspired? Check out some of our ultramarathons coming up this year.

Discover Ultra Marathons

Ultramarathons are a truly life-long experience. In part, because of their sheer distance, but also because they tend to take you to some of the most amazing corners the world. While I can’t recommend the distance enough, they’re a significant undertaking and one which require a well-structured training plan.

My last major ultramarathon was the Ultra Trail Cape Town 100km – a day which will stay with me for life. While the finish-line feeling was like nothing I’ve ever experienced before, it was the build-up, the training, the recovery, and the friends which really got me through.

When it comes to training plans, these are really just a guide, not a requirement. The below is the training plan which I used in my preparation for the UTCT event. However, you should feel free to morph it to suit your own needs and, ultimately, use this ultra marathon training plan as a loose baseline. When training for an ultra marathon, I usually start around 16-weeks out from the event and so my plan is broken down weekly across that period.

ULTRA MARATHON TRAINING – GLOSSARY

As with any training plans, it’s never as simple as just getting out there and running. So, there are few terms in the plan that I should explain first.

• Easy Pace (EP): this should be around 70% of your usual marathon pace, and you should be able to talk easily while running.
• Steady Pace (SP): this closer to 80% of your marathon pace, and will likely have you slightly out of breathe while still being able to run consistently.
• Fast Pace (FP): in this context, your fast pace should be the pace you’d usually run a marathon in.
• Max Pace (MP): this is what it says on the tin, as fast as you can go.
• Active Recovery (AR): being active in a way that promotes recovery rather than intensity.
• HIIT: High intensity interval training

Training for an ultra marathon is hard enough without being overwhelmed with confusing acronyms, so I hope these should help to explain exactly what to do when you’re reading through the training plan.

ULTRA MARATHON TRAINING PLAN

More of a training plan stuck to your wall type person? Me too. Luckily, our entire training plan – and more – can be downloaded as a PDF.

Download Ultra Marathon Training Plan

ULTRA MARATHONS – THE EVENT

Booking your first ultra marathon can be scary. But, if need further convincing – I can confirm that these are genuinely life-changing, epic experiences. That said, if it’s your first time entering an event of more than 42.2km, then I’d recommend finding something that really lights a fire inside you.

When the going gets tough, you’re going to ask yourself: ‘why am I doing this?’. So, when booking your first ultra marathon, make sure you’ve got a good answer at the ready.

Discover Ultra marathons

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Events are back! As of March 29th, we’ve seen endurance sports events return to the UK, under COVID-secure measures. We’ve all missed real life events and for many the appetite to get back out there is huge.

However, we understand that people remain apprehensive about returning to in-person events and will be unsure about what a COVID-secure event really looks like.

So, we packed up our GoPro and headed down to a Maverick Race event in Kent, on April 17th, to see exactly what it's like taking part in a COVID-secure event. Was it different? Absolutely. Was the epic event day atmosphere, the sense of community, or the finish-line feeling lost? Absolutely not.

It's important to remember, COVID-safety measures will differ from event organiser to organiser and if you'd like to find out more about specific events before booking, please reach out to our customer service team.

That said, there are a number of consistent safety measures which you can expect to see across all COVID-secure events:

• Masks must be worn in the event village, but not while racing
• There will be hand sanitiser available throughout the venue
• Socially distance start lines mean that runners will go off in waves
• Registration is touch free
• If applicable, aid stations are touch free
• There will be no bag drop available

Feeling inspired to enter your first event post lockdown? Check out all COVID-19 planned events coming up near you.

Find Your Next Challenge

Running a sub 20 minute 5k is no mean feat and it’s something that many keen runners aspire to do. To break the 20 minute barrier, you need to have a solid base level of fitness, but you also need to ensure you’ve done sufficient training beforehand.

So, whether your training for a competitive 5k race, a Saturday morning park run, or you’re just looking for some Strava kudos, our 5k training plan will help you towards hitting your next goal and ensure that you’re in the best place possible to smash the 20 minute mark.

HOW FAST DO I NEED TO RUN 5K TO GO SUB-20?

Well, if you run exactly 4:00 minutes / km, then you’ll be dead on that 20 minute mark. Of course, there are many ways to actually run a sub 20 minute 5k, but we’d recommend keeping it consistent and aiming to hit 3:58 or 3:59 minutes / km.

Running your first 1k in 3:30 minutes is all well and good, but come that 3k mark (when the pain tends to kick in), you’re going to regret it. So, to ensure you’re really hitting that consistency with your running, we’ve included a number of different types of exercises in our plan, including tempo running, hill sprints, and strength workouts.

Before we get started, here’s a quick glossary of the terms included in the training plan:

• Endurance: Simply put, this is any run over the 5k mark. This will help to build up your heart strength, get miles in your legs, and improve base-level fitness.
• Easy: Your easy pace should be about 65% of your 5k time. So, in this case, around 5:00 minute / km. You should be able to chat throughout this pace.
• Moderate: Given the goal, your moderate runs should be around 4:30 / km. You likely can’t hold a regular conversation at this pace.
• Hill Sprints: Try to find a hill that allows for 2 mins worth of uphill running, then an easy jog down for recovery.
• Workout: Your workouts are crucial for building up speed. Check out our strength training exercises for runners, to get started.
• Rest: This is perhaps the most important part of your training. Check out some of our yoga routines for good things to do on days off.

Right, we’re ready to go. Lace up and strap in, in only 6 weeks you’ll be running a sub-20 minute 5k.

6 WEEK SUB-20 5K TRAINING PLAN

NUTRITION

Doing the correct training for a sub-20 minute 5k is only one part of the equation. It’s also important that you give your body the correct fuel to power you through. To help, we’ve put together a brief list of some great nutritional tips ahead of the big day.

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FIND YOUR ROUTINE

In the lead up to a big race, it’s important to start as you mean to finish. The worst thing you can do is change your diet suddenly on race day. Given the distance, you shouldn’t required energy gels or substitutes. However, the same principles still apply – don’t decide to try something new the day, or even the week before your big day.

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COMPLEX CARBS

Complex carbs are your greatest friend. Wholewheat pasta, brown bread, potatoes, fruit, porridge and healthy grains with lots of slow release energy will keep you going through the ‘wall’. They’re packed full of nutrients such as fibre, vitamin C and calcium.

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PRE RACE

Carb loading is definitely one of the best parts of racing, but it’s important not to overdo it – especially when you’re going to the quick sub 20 minute 5k. Go bananas on the pasta the night before and you might end upfeeling sluggish on race day.

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RACE DAY

If you’re used to having a cup of coffee before a race, do it. Keep your routine. We recommend a good heartybreakfast, avoid high fat foods like dairy and meats, keep it relatively plain with porridge/toast/fruit.

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Ready to smash that 5k time? Check out what 5k races are coming up near you.

Discover 5k Races

Beau Miles is an Australian adventurer, film-maker, writer, speaker, runner and general do-er of weird and wonderful things.

Ultimately, he’s curious. And, he satisfies his curiosity by undertaking immense adventures like running 655km along the Australian Alpine Trail and kayaking around the Southern tip of Africa. On top of the truly epic adventures, Beau also enjoys exploring his own backyard, in new and creative ways.

Beau’s currently gearing up to release his first book - The Backyard Adventurer - and I spoke to him at 06:00am Jindivick, Victoria time. Beau was sat in the front seat of his car, in relative pitch darkness, to avoid waking his daughter May up. By the end of our call, the sun was rising over his paddock, and it seemed like a fitting end to a great conversation.

Aidan: Let’s start with your book, Backyard Adventuring. How's that going?

Beau: I went and did a signing of it yesterday actually. I must have signed almost 2000 books. And, man, that was hard. Honestly, that was as bloody hard as a lot of things I've done. It was on the other side of Victoria, so I caught public transport to get there and back, just because I hate wasting time in a car. Which I’m sure you’ve realised from my commuting content - Walking 90km to work and Paddle to Work. I hate being bored, and everyone's bored on their commutes, so every now and then I like to spice it up!

Aidan: And is there an underlying message in the book?

Beau: I'm not much of a preacher. But, the underlying message is to just go and do stuff. I've got a natural curiosity for life and for things and for stuff. Curiosity doesn't really have boundaries. I think in some respects, you’ve either got it or you don't, and I've got it in spades.

You lead a pretty interesting life when you're curious, because everything is interesting to you. So I just try to relay that to folks, I suppose. Now you’ve still got to be a good writer whether you're curious or not and that's the craft. So I hope I’ve done an okay job of translating that curiosity and its benefits to folks. Only time will tell.

Aidan: Your adventures often come across as quite spontaneous. What's the structure like behind the scenes?

Beau: Yeah totally. I like to do things that I don’t quite know the outcome of, but there's still calculation behind it all. I think you can still be a good decision maker, with ad hoc decisions. If that makes sense.

I also don't particularly like doing things that I'm not gonna finish or that I'm gonna get lost, or I'm gonna get dehydrated, or I'm gonna get sunburned or not have a good time. So my adventures are all really calculated decisions.

As a storyteller, I know that you can come across a bit more loose and ad hoc and it’s just a bit more fun that way. But in my heart of hearts I kind of know what I’m doing.

Aidan: Is that ultimately what you're trying to do with your content, tell unique stories and teach people something new?

Beau: Yeah I suppose I'm an ok teacher and I've been doing that a long time. That's really my bread and butter. And in a sense, everyone is a teacher, everyone’s a communicator, everyone’s a storyteller. People don’t think that someone working in a service station, or as a cleaner, or a builder, or a farmer, are storytellers. But they are.

Everyone communicates via a story, that’s just how we do it. So that was always my strength as a teacher; to teach stories, to make things relatable. And that’s the same with my adventures and videos.

Aidan: Before you embarked on your 655km run of the Australian Alps, you said that you used to be a jogger but now you're a runner, what do you mean by that?

Beau: To be honest that was kind of a shitty statement on my part. But to me it's really when running becomes a big part of your life. If you're a jogger you do it every now and again, to sort of reset your every day. Whereas running for me is my everyday, it's just ingrained in my life. You know, I’ve been running most days now for 20 odd years.

It also becomes part of your job in a sense. Jogging you can take it or leave it, running is so habitual that it’s like eating breakfast. It doesn’t talk about speed, you know, I’m not particularly fast anymore. There was a time where I was fast, and wanted to be faster. Now, I just want to be strong and fit and I want to get out of the house. So I think that defines me as a runner. But it’s a very personal definition.

Aidan: Have you got any other big running adventures in the making?

Beau: Yeah, I had my biggest foray back into serious ultra running a couple of weeks ago with an exciting expedition I’ve been planning for a while again. There’s been some pretty intense training in the lead up as well and I was training about 12 hours a week in the mountains.

The run itself was 210kms in 3 and a bit days across some mountains - which I won’t disclose just yet. That’ll be a film coming out at some point in the future, so keep your eyes peeled.

Aidan: How often do you fail when you set out on endurance adventures?

Beau: Well, I first tried this last big 210km run, in December and failed. I had to really come back and change my training up. At the time I was doing 8 or 10 hours a week of training then, but I was doing too many flats and smaller hills.

So I came back and said: ‘Right, Beau, you're not a 30 year old anymore.’ You can't just rely on a younger set of legs. So I had to train harder, simple as that.

Aidan: Your ultra runs are always spent alone. Do you view running as a personal, rather than shared experience?

Beau: I get asked to a lot of running events and I really like them. I actually MC’d an ultra running event last weekend and it was really good fun. They’re really good people, runners are great people and that’s what makes these environments so great.

But running is very personal to me, mainly because I’m social the rest of the time. I was never attracted to sports or running by the want of being around others.

Running, for me, is completely my own time. I’m looking, and feeling where I’m going. And yes, I’m thinking about the rest of my life. It’s a place of clarity, which you get to crave after a while, it’s a place where you can think things that are completely and utterly your own, and that you’ll never share. I suppose non-running life is all about sharing, but running is very personal, internal and abstract.

I sometimes even question putting it on film as well. During my last long run across the mountains I had to dig really deep a couple of times when I was out on the trails. There were lots of vertical climbs, lost tracks, blackberries, river crossings, and other wonderful things. And I really just wanted to do it, but as a film-maker and a runner, you need to do twice the work - it’s bloody exhausting. Although it makes a hell of a challenge.

Aidan: Alex Honnold talks a lot about that in Free Solo. Does filming your adventures take away from the experience?

Beau: It's always a compromise. But now I've got a great team of filmmakers around me who are really close friends and generally the film-making and the adventure feels separate.

The film takes time: you revisit things, you edit, you cut, you reshoot, you fill in gaps. The adventure itself goes from A to B to C to D, and I’m really just doing my own thing.

Aidan: Is there a certain selfishness to your adventures, a reliance on your team?

Beau: Yeah, and I struggle with that sometimes. But there’s only 3 / 4 of us and they genuinely have a great time out there in the hills. So it’s not just the Beau experience.

I’m often very envious of what they’re doing. I mean they’re sometimes in helicopters, or sitting at the top of a mountain watching the most glorious sunset, drinking coffee while I’m busting my arse off to be where they are! So in some respects, it’s pretty selfish. But what workplace isn’t?

Aidan: How do you come up with adventures like the mile an hour?

Beau: I think a lot of people think about doing strange projects or think weird things, but don’t actually do them. I don’t say yes to everything, but I think alot about all these things and then I do 1 in 10 of them, or 1 in 100, to actually see it through. Maybe that’s my message: to think weird thoughts. And you know what, every now and again, do it. Because why not?

Now it becomes complicated if you want to film it, or show someone else. That’s a whole other step - you’re a bit more vulnerable, because you actually have to back it up and justify why the hell you’re doing it.

Whereas if you just choose to walk to work, or paddle to the office, you can just do it because it’s a hell of a good experience. It doesn’t need to be showy, or glossy, or a hard fought story. You just do it. And I think that’s liberating.

Beau Miles - 24hr marathon

Aidan: But how do you make that first step towards doing it? Personally, I find events are a great stepping stone for people wanting to live a more active lifestyle.

Beau: Yeah totally and my wife’s the same. She's a really motivated person, but she's more motivated when there's something like an event, or one of her friends is doing it, or she's meeting someone at the park to do it. And I think that’s especially big for people who are used to playing team sports.

That’s where the accountability of an event or commitment with a group is so useful. The message is the same though, whether it’s a marathon, a kayaking adventure, a weird commute to work, or building a shed. Just do them. Pick something, and try it. You’ll probably find you love it.

Just signed up for a 10k running event? Or perhaps you're looking to see what the training's like before doing so? Well, to help out, we've curated a 6 week 10k training plan with, which will leave you in the best place come race day.

Our 10k training plan is broken down weekly and includes both rest days and other workouts, to make sure your prioritising recovery and other forms of training. Training plans are great for both structure and accountability when working towards a goal. But, that said, they're also flexible. This is only a start point and it can be (and should) be moulded to suit your own needs. In other words, it's a guide, not a requirement.

Above all, it's crucial to listen to your body (and your mind), and not push yourself too hard unnecessarily. So, whether you're training for your first 10k race or going for a personal best, remember to enjoy the journey.

Rest Days

The great thing about a training plan is its ability to give your routine structure, but also the fact that it holds you accountable to specific timings. That accountability doesn't just mean getting you up and out of your bed to run when your motivation is low, it also means ensuring that you're well rested and have time to recover.

Any runner worth their salt will tell you that recovery and rest are the most important parts of your training, so with that in mind, we've ensured that they're key parts of our 10k training plan. So, make sure you're prioritising those rest days, as much as the days you're out on a training run.

6-Week 10k Training Plan

Our basic 6-week 10k training plan is great for beginners, who are just starting out on their running journey. Whether you've entered a race, or you're just pushing yourself towards a new goal, this plan gives a basic breakdown and structure for your 10k training.

MONTUESWEDSTHURSFRISATSUNWeek 1Run
2 - 3kmWorkoutRestWorkoutRest DayRun
5 - 6kmRestWeek 2Run
3 - 5kmWorkoutRestWorkoutRun
3 - 5kmRun
5 - 8kmRestWeek 3Run
3 - 8kmWorkoutRestWorkoutRun
3 - 5kmRun
6 - 9kmRestWeek 4Run
3 - 8kmWorkoutRestWorkoutRun
3 - 5kmRun
10 - 12kmRestWeek 5Run
3 - 8kmWorkoutRestWorkoutRun
3 - 5kmRun
8 - 11kmRest Week 6Run
3 - 8kmWorkoutRestWorkoutWorkoutRun
1 - 2kmRace Day

Want to print off our full 10k training plan? Download our free pdf copy below.

Download 10k Training Plan

Workouts

Workout days can really drive improved performance come race day. In terms of activities, these can really vary. We'd suggest strength training or core exercises, while yoga or pilates classes offer a great balance between strength building and recovery.

Alternatively, short and sweet body weight or dumbbell circuits are perfect for optimising workout days. Circuits are a great way to increase your strength in advance of a
big run. Build up your muscles and endurance and you’ll feel much stronger and ready to face those miles. So, if you need some help with exercises or circuits to help you towards that 10k race, then checkout our examples below:

Lunges

1. Stand with feet staggered far apart, left in front of right with right heel raised, and hands on hips; balance body weight mainly on left foot.
   
2. Bend left knee 90 degrees as you lower into a lunge, right knee bent.
   
3. Return to start position.
   
   Do 10 to 15 reps; switch sides and repeat. For the second round, hold dumbbells in each hand, arms by your side as you dip down. For the third, add in a bicep curl with the dumbbells as you lower down.

Rower Sit Up

1. Lie face up on floor with arms stretched behind head
   
2. Engage abs and sit up, bending knees in toward chest as you sweep arms out and around legs.
   
3. Lower back to start position without fully touching arms and legs to floor.
   
   Do 10 to 15 reps.

Single Leg Squat

1. Stand with feet hip-width apart, arms extended forward in front of chest; lift right foot a few inches off floor, foot flexed.
   
2. Lower into a single-leg squat, bending left knee 90 degrees. Return to start position.
   
3. Do 10 to 15 reps; switch legs and repeat. Try and lift your right leg higher as you squat.

Putting the exercises together

Dead Lift & Row

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of thighs, palms facing each other.
   
2. Hinge forward from hips until back is parallel to floor, arms hanging down. Drive elbows behind you, bringing hands by ribs.
   
3. Lower dumbbells, then return to start position to complete 1 rep.
   
   Do 10 to 15 reps.

Plank Matrix

1. Lie face down with forearms on the floor shoulder width apart. Keeping your core tight, your back straight, and your bum down, rest on your forearms and hold your plank position for 30 seconds.
   
2. Move onto your right side, putting one arm in the air. Your hips should be high off the ground, rest sideways on your right forearm. Hold for 30 seconds.
   
3. Move onto the left side, hold for 30 seconds.
   
   Repeat 3 times

Box Jumps

1. Find a sturdy box or step 2 feet in height. Stand 1.5 feet away. Bend your knees slightly, squat down and explode upward onto the platform, swinging your arms upward and landing lightly on the balls of your feet. Hold this position for 2–3 seconds; then jump back down to the floor, landing on both feet. The squat is the important part here - so take it low!
   
   Repeat 3 times

1

1. Box Jumps — 40 seconds
2. Plank Matrix — 40 seconds
3. Deadlift & Row — 40 seconds
   Do this circuit two times before taking 1-minute break.

2

1. Single-Leg Deadlifts — 40 seconds
2. Hand Release Push-Ups — 40 seconds
3. Rower Sit Up — 40 seconds
   Do this circuit two times before taking 1-minute break.

3

1. Hip thrusters — 40 seconds
2. Lunges — 40 seconds
3. Single Leg Squats — 40 seconds
   Do this circuit two times before taking 1-minute break.

4

1. Lunges — 40 seconds
2. Burpees — 40 seconds
3. Sit ups — 40 seconds
   Do this circuit two times before taking 1-minute break.

5

1. Mountain climbers — 40 seconds
2. Lunges — 40 seconds
3. Box Jumps — 40 seconds
   Do this circuit two times before taking 1-minute break.

6

1. Hip Thrusters — 40 seconds
2. Squats — 40 seconds
3. Press up variant — 40 seconds
   Do this circuit two times before taking 1-minute break.

So, now you've started training, you're ready for an event. Check out 10k runs coming up near you.

Find Your 10k

The marathon. For many, an event run by super humans - like Eliud Kipchoge - for others, a life-time goal that pushes both physical and mental limits. In total, a marathon covers 26.2 miles (or 42.2km) in distance and is an endurance adventure fuelled by adrenaline, determination, and sheer want of will.

These 26.2 miles are a distance that’s revered (and feared) all over the world, be that in the Olympics, around your local park, or up in the mountains and with its completion comes respect from all.

Despite this, few understand why and how, the distance has become such a staple fixture in modern day athletics or, more intriguingly, why it’s the peculiar distance of 26.2 miles. So, as Tokyo 2020 Olympics looms ahead, I wanted to take a look at the history of the marathon and what it is that makes this event so special. The answer takes us back to Ancient Greece, to 490 BC and to the Greco-Persian wars.

What is the history of the marathon?

The legend goes that a Greek messenger, by the name of Philippides, saw a Persian vessel sailing towards Athens at the end of a victorious battle for the Greek army. Philippides interpreted this as an attempt by the Persians to rush to the Greek capital and claim the battle’s victory for themselves.

So, what did Philippides do? Well, Philippides threw down his weapons, armour and clothes and he ran. He ran without stopping, all the way to Athens in order to rightfully proclaim the Greek victory at the battle. The name of the battle he had run from? Marathon. The distance? Interestingly, not quite 26.2 miles.

When did the marathon become 26.2 miles?

Nevertheless, the Greeks never held events of a marathon distance in the Ancient Olympics. So, why is it such a staple of the Summer Games and how did they come to choose the distance it is today?

When the modern Olympics began in 1896, those responsible for its organisation wanted to place an event centre stage that would embody the spirit of the Ancient Games. To do so, Michel Bréal - a French philologist - lobbied Pierre de Coubertin to emphasise the ‘character of Antiquity’, by including a long-distance race that echoed the ordeal undertaken by Philippides over two thousand years ago.

Initially the length of an Olympic marathon was not fixed, but the marathon races in the first few Olympic Games were actually closer to 40 kilometres (25 miles), which is approximately the distance from Marathon to Athens. Something you’ll be privy to if you’ve read Haruki Murakami’s book, What I Talk About When I Talk About Running.

It wasn’t until the 1908 London Olympics that the course was extended, allegedly to accommodate the British royal family. Supposedly Queen Alexandra requested that the race start on the lawn of Windsor Castle, which would allow the youngest royals to watch from their nursery.

The race would then finish in front of the royal box at the Olympic stadium and come out to a total distance of 26.2 miles. Finally, in 1921 the International Amateur Athletic Federation set the standard distance of a marathon at 26.2 miles, based on the length of the 1908 race. This cemented the marathon distance into history and paved the way for epic feats of humanity, like Kipchoge’s sub-2 hour marathon.

So, are you ready for your first marathon?

The history of the marathon is interesting, but the real excitement doesn’t come from studying the marathon. It comes from competing in it, from the feeling of following in the footsteps of some of the greatest athletes in history, and from the ups and downs of the training required.

This goal may seem lofty, perhaps even out of reach, but with strong preparation you can ensure yourself the best chance of crossing that finishing line. The key to marathon success is following a schedule. This will ensure you don’t get injured, it will fill you with confidence before your race, and it will hold you accountable to structured training.

Our marathon training plan has been curated specifically to adhere to runners aiming for a multitude of different finishing times. The plan also covers your nutrition, as keeping your body well fuelled and following a healthy diet is a key element to success. Of course, each individual will need to approach their training differently, but a plan will leave you well placed to complete those daunting 26.2 miles of a marathon.

Ever heard the quote: “I dare you to train for a marathon and not have it change your life.” Well, we dare you.

Find Your Marathon

A stitch is a sharp or stabbing pain in the abdomen that can make you feel the need to slow down or stop running. It’s common in long-distance running, and can also cause pain in the shoulder or neck. But why do we get a stitches while running and, importantly, how can we prevent them?

When it comes to the cause of running stitches, there are two theories. Theory A is that the blood pumped to the limbs during exercise puts pressure on the diaphragm, causing the stitch. Whereas Theory B is that a stitch is caused by the body struggling to digest during exercise.

Either way, one thing for sure: a stitch can be super annoying. In this case, prevention is the best treatment, so here are our top 5 tips for how to stop stitch while you're out running.

Strengthen your core

Having a strong core is great for a lot more than just preventing stitches. When it comes to running, it will help to improve form and posture. On top of this, a strong core can help to prevent you from getting a stitch by protecting your organs and giving you more control over your running pace. So, if you find that you regularly get a stitch when running, think about incorporating some core exercises into your routine. You won't regret it, and these exercises will leave you well prepared for your next training run or race.

Avoid big meals right before running

Theory B suggests that what we eat plays a huge role in whether we get a stitch or not, as it comes down to digestion. This highlights the importance of diet and nutrition when running. While it’s important to be well fuelled for your run, experts suggest avoiding eating a large meal too soon before you head out - especially if your meal is heavy on fat and fibre, which takes longer to digest. But, the digestion system is complex and there’s no “one size fits all”. Play around and find what works for you, whether that’s having a light pre-run meal, snacking en route or using energy gels to stay fuelled.

Focus on your breathing

A stitch is often related to the way we breathe when we’re running. This is to do with Theory A - that it’s all caused by the diaphragm. The idea is that shallow breathing, which comes from the chest, doesn’t give the muscles enough oxygen. But how does this knowledge help you? Well, if you focus on the quality of your breathing from the beginning of your run then you should be able to prevent a stitch from occurring. This means breathing in and out through your nose (where possible) and breathing deeply from your stomach, not your chest. Think of your breath as one fluid motion and try to maintain control.

Warm up

Seeing as a stitch can be linked to breathing, it’s important to prepare your body for the exercise you’re about to do. If you go from standing to sprinting without a warm up, you’ll find that your breathing is erratic and uncontrolled. If it’s cold outside, you might also find yourself struggling to breathe or seizing up. A warm up helps to prepare your body for exercise and lifts your heart rate gradually, regulating your breathing. Pre-run yoga is a great way to help focus the breath and warm the muscles up gently.

Stay hydrated

Did you know that a stitch can be triggered by fruit juice? This is due to sugar leaving the body. But, while you should avoid fruit juice and sugary drinks of that nature, it’s important to stay hydrated when running. Drinking water or a sports drink while running may prevent a stitch, as theories suggest a stitch can occur from dehydration. However, it’s also important to be aware that, while hydration is key, drinking too much water before a run could also trigger stomach pains due to excess water sloshing around. The best option is to hydrate gradually, drinking little and often before you head out on your run.

What if you do get a stitch?

Don’t panic! Here are our top tips:

#1 - Stop running and touch your toes - it works, apparently!

#2 - “Exhale deeply and push your stomach out” - tip from Laura Hamzic from the NHS couch to 5K.

#3 - Put pressure on the area - and massage gently.

#4 - Stop and stretch - leaning away from the side of the stitch.

Just starting out on your running journey? Download our free 5km training plan to add some structure to your training.

Free 5km Training Plan