The SL Marathon Diaries: Polly Sayer
My first marathon experience in 2024 was beyond anything I could ever have imagined. It was physically the most challenging thing I’ve ever done, but undoubtedly one of the best days of my life. I can only describe the feeling crossing the line as the most insane natural high. Seeing 50,000 people pushed to their limits, while also being supported by their loved ones and strangers, is incredibly moving.
Many people who finish the marathon say never again – but I couldn’t sign up for next year fast enough. Buoyed by raising nearly £4,500 for the Bone Cancer Research Trust and completing it in under four hours on my first go (3:59:40 – a sub-four is a sub four!), I’ve committed to running again for BCRT with a goal of running it in 3:45.
I feel nervous about publicly setting myself this target as I’ve opened myself up to failure. It isn’t going to be easy, but I feel confident that with the help of a coach, a bit of experience and lots of hard work and determination, it’s something I can achieve.
Here’s everything I’ve learnt so far about how to run faster…
Follow a training plan
There are plenty of apps and training plans out there that work really well. I made the decision to work with Ross from Optimal Endurance Coaching, who gives me a week-by-week plan based on how my body is feeling and what my work schedule looks like. I really appreciate the more personalised service you get with an online coach, with regular check-ins, feedback on your training and advice if you’re feeling under the weather or experiencing any niggles. So far, I’ve been running four times a week, with one hard intervals session, one easy run, one long run and another easier session with a bit of lighter interval work and drills included. We’ve recently introduced one extra static bike session a week to increase aerobic load without putting too much stress on my joints, as well as some strength training. Ross’s approach is less about multiple long runs and more about time spent training, increasing the volume by no more than 5% a week. Some research has shown that increasing training load even by 10% weekly leads to a greater chance of injury, so I’m keen to avoid that.
Introduce interval training
Of course, if you want a quicker marathon time you’ve got to practise running faster, and research has shown interval training is one of the best ways to do this. A typical session for me includes repetitions of running at a pace that feels hard for a few minutes, followed by a short recovery walk or jog, pushing my heart rate into a higher level and improving my fitness. I’ll be honest, these are the sessions I dread the most as they’re physically the most challenging, but there’s a real sense of achievement afterwards and it’s rewarding to see that, several months into my training, I can run faster for longer.
Run slowly
A hard lesson most runners (me included) have to learn is that slower running is just as important as the fast-paced training. This feels counter intuitive at first, but with some experience under my belt, I’ve learnt that maintaining a lower heart rate in these sessions slowly builds fitness, allows your body to recover from harder sessions and reduces risk of injury. I’ve grown to like listening to a podcast and going for a steady plod – it’s my favourite way to decompress that doesn’t involve screen time.
Fuel adequately
Making sure you’re adequately fuelled is essential if you want to maintain a good pace, reduce the risk of injury and not hit the dreaded wall. For my longer runs, I make sure I’ve had a big breakfast at least an hour before I start, then stash one or two gels in my hydration vest to have every 30-40 minutes – I personally like the taste of Precision Fuel carb gels, and you can get ones with added caffeine for an extra boost. Research also suggests that even mild dehydration can significantly impact performance, so it’s worth adding electrolyte sachets to your water bottles too. I’ve recently got into the Liquid IV range and the passionfruit flavour is delicious.
Trust the process
It’s easy to fall into comparing yourself with your peers, but try not to worry too much if you feel like others are running further or faster than you. Everyone is different and at a different stage of their training. Stick to what works best for you, put in the hours, and trust that your plan will get you to where you need to be.
Invest in the right kit
You don’t need to splash out hundreds of pounds on running gear – the beauty of the sport is anyone can get out there and enjoy it. However, I personally find a few nice bits of kit help when I’m lacking motivation. I’m a big fan of lululemon for most of my apparel, particularly its Hotty Hot shorts, long-sleeved tops and Align leggings. One thing I do believe is worth investing in is your trainers – if you can, get a gait analysis done at a running shop so they can recommend the best style for you. I do most of my training in On’s Cloudmonster Hyper trainers, as they’re super comfortable and springy. I recently invested in a pair of adidas Adizero Adios Pro 4 for race day, which have a carbon plate that I hope will give me a little boost on speed. I also think it’s worth getting a hydration vest to stash your gels, water and phone in. I really rate the Arc’teryx Norvan 7 vest, which comes with two soft bottles and plenty of space for your belongings.
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