Fitness
26 tips for conquering the London Marathon course
Former London Marathon runners reveal their top tips for each mile of the iconic race.
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If you were one of the very lucky few to secure a place at this year’s Virgin Money London Marathon, you’re in for a treat. Unrivalled crowd support, an electric atmosphere and a grandstand finish in the Mall give this race its status as one of the best in the world.
However, with 26.2 miles to finish, there's no denying the significant task that awaits – no matter how iconic this race may be. From managing excitement at the start, to dodging water bottles and telling friends and family where to stand, here previous finishers share their best advice for each mile of the course.
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The Start
“Having thought I’d never get a place, I was delighted to be lining up alongside rhinos, a couple of Elvises, and my more conventionally dressed running comrades,” says PR and communications strategist Charlotte Fiander, who ran London in 2017. “Crossing the start line was an emotional experience, and I tried to soak in as much of the atmosphere as possible.”
Expect to feel emotional as you cross the start line, warns Charlotte
© Charlotte Fiander
Mile 1
“Don't get swept up in the excitement and push yourself too hard,” advises Liz Harmon, a freelance social media consultant who ran the race in 2014. “Remember the pace you trained at and stick to it – you don't want to wear yourself out before you get anywhere.” Harmon also has a useful pre-race recommendation relating to the less glamorous marathon moments: “Make sure you arrive with enough time to use the toilets! There was a huge queue, but it’s worth going, so you don't need to stop along the way.”
Mile 2
Running coach Laura Fountain (lazygirlrunning.com) is a two-time finisher, having run in 2014 and 2015. She says that once you pass the second mile marker, it’s time to check your pace: “After the initial excitement of the start, it’s time to focus – and slow down if you’ve started too fast! Mile 2 is where the Red and Blue starts begin to merge, and you might hear the ‘other start’ before you see them. As the two starts run on opposite sides of the carriageway for a short while there’s friendly rivalry, and don’t panic if you see pacer flags that don’t match the time you’re trying to run; if they’ve come from a different start to you they won’t be relevant to your time, so check the colour of them.”
Mile 3
“Around mile 3 you’ll come down a sloping road,” says Rebecca de Jager, who owns engraving business Hugo’s Workshop, and ran London in 2017. “The Thames is in front of you and there is an old cinema on the left-hand side, where a gospel choir will be singing. Everyone turns left at this point, then the road turns upwards slightly. This is the best place to meet any friends who are also running but set off from one of the other starts, because this is just after where all of the starts finally merge.”
Rebecca ran the London Marathon for Tommy's in 2017
© Rebecca de Jager
Mile 4
As the course heads from Woolwich to Westcombe Park, Saucony athlete Anna Boniface – who finished the 2017 London Marathon as the fastest amateur female – says discipline is key: “In the early stages, marathon pace will probably feel like a jog, and with the third mile being mainly downhill it's very easy to get carried away. It's important to stick to your plan, stay in tune with your body and be prepared to start to take on any fuel or hydration in the next few miles.”
Mile 5
Darren Smith, aka @runnersknees, ran London in 2017, and says mile 5 – as the course reaches the bottom of Greenwich Park – is your chance to enjoy the early-stage strength you’ll hopefully still be feeling. “All your muscles will be stretched out by now,” says Smith. “This is your comfort zone; you've run this far dozens of times in training, so enjoy feeling strong.”
Mile 6
As the race passes the 10k mark and the first major milestone, the iconic Cutty Sark – and the huge crowd around it – looms into view. “This is one of the busiest parts of the course for spectators,” says PR Alex Mills, who ran last year. “This is where they can get a fantastic photo, so smile for the cameras! It is as packed as everyone warns you, so if you are planning to support from here, you’ll have to get in early.”
Remember to smile for the cameras at mile 6, says 2018 finisher Alex Mills
© Alex Mills
Mile 7
“Savour the excitement of Cutty Sark, because mile 7 is a long straight road that isn’t particularly eventful,” advises 27-year-old actuary Zak Green, who completed his first London Marathon in 2017. He says the good news, however, is that “you won’t need much encouragement, as your legs will still be nice and fresh at that point.”
Mile 8
PR Becki Woodage was a first-time finisher in 2018. She says mile 8 – one of the more uninspiring sections of the course, out of Deptford and onto Surrey Quays – is the time to set your sights on half way: “Having flown past the raucous crowds at the Cutty Sark, it’s time to buckle down for the next five miles. Bank all those happy feelings from the previous miles, ready to dig them out later on when the pain kicks in.”
Bank the joy of the first few miles – you'll need it later on!
© Becki Woodage
Mile 9
“I tend to break the marathon distance down,” says security manager Steve Jones, a five-time veteran of the London Marathon, “so getting to mile 10 is a major psychological step. At mile 9 things will have probably started to get tough: the adrenaline-fuelled start and downhill section will seem like a long time ago. Relax and give yourself a quick talking to – nothing silly now, there is a long way to go. The next big landmark to look forward to is Tower Bridge at mile 12 (that gets me emotional every time).”
Bank all those happy feelings from the previous miles, ready to dig them out later on when the pain kicks in
Mile 10
From mile 10 to 11, the course follows the path of the Thames as it loops around Rotherhithe. “The views to the river are actually really nice around here,” says lifestyle blogger Zoe Griffin (@livelikeavip), who ran London in 2009 and 2010. “It's not one of London’s tourist hotspots, but the flats look gorgeous and there's also a music stage on this part of the course. When you hear it, give your body a shake to release the tension!”
Mile 11
From Rotherhithe to Bermondsey, mile 11 is the calm before the Tower Bridge storm. “You can feel the excitement build – veteran London Marathoners know what's coming,” says Cathy Beresford, a soon-to-be-five-time finisher of the race (runslikeadog.wordpress.com). Now is the time to check your pace, take some deep breaths and prepare for the pandemonium that’s just around the corner.
"Tower Bridge is the spirit of the London Marathon squeezed into 244m"
© Bob Martin for Virgin Money London Marathon
Mile 12
“As you make a right-hand turn,” continues Beresford, “the arch of Tower Bridge and the endless crowds spring into view. The cheers lift you up and push you on, and it takes everything to keep your emotions in check. If you're lucky, you'll spot one of your pals, but it doesn't matter if you miss them – everyone is cheering for you here. Tower Bridge is the spirit of the London Marathon squeezed into 244m. Lap it up!”
Mile 13
As you hit halfway, check your running form, says 2017 finisher Ben Stern
© Ben Stern
After the highs of Tower Bridge, the course heads east again on a long straight from Wapping to Shadwell. “Now’s a good time to do a quick check on your breathing and running form,” advises civil servant and 2017 finisher Ben Stern. “After halfway, technique becomes increasingly important to managing any niggly pains that are likely to come and go as the race progresses.”
Mile 14
Following the Thames from Shadwell to Westferry, 14 miles into your race may be where suggestions of fatigue begin to creep in, especially if you haven’t been sticking to your nutrition strategy. “Remember that most of us will have been running for over 90 minutes by this stage, so our glycogen stores will be running low,” says sports dietician Renee McGregor (reneemcgregor.com). “This is why sticking to your race pace, and keeping on top of your nutrition and hydration, is so critical early in the race.”
Mile 15
Another long (slightly dull) straight takes you into the heart of the Isle of Dogs and, just before the 16-mile marker, a much-needed drinks station. Here, says Liz Harmon, you need to keep your wits about you: “Just after water stations, look out for flying water bottles, or bottles rolling across the road. And if you're dropping your water bottle, don’t put the lid back on properly, otherwise it makes it dangerous if someone steps on it!”
Mile 16
As the course loops around Mudchute, you’re likely to be feeling the heat with 10 miles to go. For finance manager Bridget Woods, who ran in 2017, this is the perfect place to enlist some support: “The crowds thin out around the Isle of Dogs, so it’s a good location for friends and family members to cheer you on – unlike other parts of the race, you can actually see each other here.”
Mile 17
“The final miles of a marathon are usually the hardest,” says Runner’s World section editor Rick Pearson, a former finisher and the 3:45 pacer for this year’s race. “But I’d argue that it’s different at London, because the final miles have huge crowds and inspiring landmarks. Mile 17, around Mudchute, however, has neither of these things. Instead, it feels gritty and remote. 'If I started walking here would anyone notice?' you might think to yourself. But the answer is yes, yes they would. Press on – glory and a cold beer awaits.”
Mile 18
As the course winds its way through the high-rise heart of Canary Wharf, tired legs might not be your only problem. “The crowds here are incredible, and thankfully so because this part is treacherous,” says PR director Matt Williams, who crossed the line in 2018.
“High winds and sharp turns make it difficult to find your zone here. It’s a crowded place, because the roads seems to bottleneck a little, so keep your wits about you. Many runners have their spectators here, but make sure you know what side of the road they’re on – there’s nothing more deflating than hearing your name from the other side of the road but not being able to reach them for a high five.”
Expect high winds, sharp turns and a crowded course at Canary Wharf
© Ben Queenborough for Virgin Money London Marathon
High winds and sharp turns make it difficult to find your zone here. It’s a crowded place, because the roads seems to bottleneck a little, so keep your wits about you.
Mile 19
As you approach the make-or-break last 10k, Darren Wood, 2008 finisher – and a man who has run more parkruns than anyone else in the world – says soaking up the atmosphere can help fight the fatigue: “Tiredness might be starting to kick in, but use the crowds and music to help keep you going. This can be a good place for friends and family to see you. Try to smile, too, as doing so really helps relax the body, and keep running, because once you stop it can be very hard to get going again. Only another two and a bit parkruns to go!”
Mile 20
A single 10k to go might sound simple on paper, but when you’ve covered 20 miles already, regular rules of time and distance don’t apply. “This is where most people hit the dreaded wall,” says PT and running coach Mollie Millington (@ptmollie). “Mile 20 is near Poplar DLR Station – it’s where you turn around and start heading west towards the finish line. Isle of Dogs can be a lonely place to run, as there aren't historic landmarks or too many crowds, so remember your 'why' for signing up, and for training for so many months. If you have to, distract yourself by counting from 1-100 until you get your head back into the race.”
As you start to tire, remember your 'why' for signing up, says PT Mollie
© Mollie Millington
Mile 21
“By this point my knees and back were in pain and the thought of running another five miles was filling me with dread,” says project manager John Griffiths, who ran in 2014, “but the knowledge that I had just covered 21 miles gave me the strength to continue.”
As the course cuts down from Limehouse and heads back to Shadwell, Griffiths recommends taking some fuel on board: “Save a gel for this point, because you’re likely to need a little pick-me-up.”
Mile 22
As you head back along the highway from Shadwell to Tower Hill, sports psychologist Professor Andy Lane (@AndyLane27) says now’s the time to get your head down and keep putting one foot in front of the other: “This is a difficult mile, as there’s a slight uphill and it’s close to the ‘only a parkrun to go’ sign. You might not be on the Embankment when you first start to feel the end is coming... Just focus on one step at time, stay relaxed and chip away at the final miles.”
Mile 23
“Mile 23 is a painful point,” says PR Alice Johnston, a finisher in 2014. “You’re so close, but it feels so far, so my advice would be to use the power of the crowd as much as possible. Ask friends to cheer you on, or just imagine everyone is there for you. Only three miles to go!”
Mile 24
“Mile 24 is a microcosm of the whole marathon journey, where pain meets impending joy,” says three-time London Marathon finisher (31 marathons in total) Rohan Kallicharan. “In Blackfriars Tunnel, [you'll get] a precious moment of quiet, respite from the crowds and shouting of the previous 24 miles – you may also see things in there that no human ever should! As you emerge, hopefully into the bright sunlight, [you'll hear] a cacophony of sound and roars of encouragement as you come onto the Embankment. You are hurting, but glory awaits!”
Prepare for roars of encouragement as you come onto the Embankment
© Rohan Kallicharan
Mile 24 is a microcosm of the whole marathon journey, where pain meets impending joy
Mile 25
From Embankment to Westminster and onto St James’s Park, you will be met by a wall of noise as you shuffle ever closer to that finish line. “My memory of mile 25 is a rollercoaster of emotion and cramp,” says fine jewellery designer and 2017 finisher Roseanna Croft. Having not seen my family all the way round, to see them here when I was not expecting to is what got me over the line. My advice is to ask your family and friends to be here, cheer loudly and take lots of photos. Seeing those friendly faces filled me with emotion and adrenaline, and my pace went from 9min/mile pace to 8:30min/miles. The excitement that I was nearly over the line made for some excellent photos!”
Seeing family at mile 25 helped push Roseanna Croft over the finish line
© Roseanna Croft
Mile 26
Looping round the west side of St James’s Park, the noise will be deafening and your legs, too, are likely to be screaming out. But as the finishing arch rises up in front of you, adrenaline and relief – if nothing else – will carry you over the line. “Give it your all for the last sprint past Buckingham Palace and up The Mall to thousands of people cheering you on,” says Seb Flloyd, a senior account executive who made his finish-line sprint in 2015. “Crossing the line after what you’ve just put your body through is one of the most euphoric experiences – keep your head up and soak it all in!”
Soak up the euphoria as you run up The Mall, says 2015 finisher Seb Flloyd
© Seb Flloyd
