‘A buff is so versatile’: running essentials for your first marathon – and what you don’t need

Our writer (left) here for the long run at the 2025 London Marathon. Photograph: Sportograf

When you first start running, the marathon – all 26.2 miles of it – seems like an impossible distance. Whether you’ve taken the plunge at your local parkrun or got round your first 10k, the thought of anything longer probably feels like it’s beyond you.

But this running milestone is more achievable than you think. My first marathon was Brighton in 2018, and on crossing the line, I knew I’d been bitten by the bug. Three more marathons and three ultra-distance events later, I’m gearing up for number five in Berlin this September.

Over the years, I’ve found that if you commit to a training plan and keep things consistent, then the miles soon start to rack up – it’s how a record 56,640 runners (including me) finished the 2025 London Marathon. In fact, if you start training now, there’s no reason why you couldn’t tick off your first marathon in 2026, with plenty of places still up for grabs at autumn marathons around the UK (see below).

Gear choice is also a big consideration. After eight years of consistent running and learning through mistakes, I have my favourite kit and tech, and wouldn’t think of starting a long run or marathon without a big dollop of anti-chafe …

From tips about shoes to advanced equipment you won’t need, here’s the best tried and tested advice from marathon winners, qualified coaches and yours truly for running gear that will get you round your first 26.2 miles.

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The best running kit for your first marathon

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Everyday shoes

Brooks Glycerin 23, men’s

From £123 at Runners Need £165 at Brooks

Brooks Glycerin 23, women’s

£131.96 at Runners Need £165 at Brooks

Hoka Clifton 10, men’s

£140 at Hoka £140 at Office

Hoka Clifton 10, women’s

From £97.99 at Hoka £100 at Office

Nike ReactX Pegasus Trail 5, men’s

From £92 at Sports Direct From £77.99 at Asos

Nike ReactX Pegasus Trail 5, women’s

From £84.49 at Asos From £65 at Sports Direct

Brooks is well known for making reliable, fuss-free running shoes and its Glycerin 23 shoes have kept my feet comfortable and cushioned during more than 60 miles of testing this spring. Available in three widths (medium, wide, extra wide), it caters for a lot of foot sizes and shapes. The Hoka Clifton 10s are similar beasts, and slightly less expensive depending on where you shop.

Finally, if you’re after a shoe that can cover pavements and light trails, the Nike ReactX Pegasus Trail 5s ensured my feet stayed gripped and moving throughout the winter. The range has recently been updated and is available with a significant discount, but you’ll have to be quick to bag yourself a sub-£100 bargain.

“When you’re starting out, the only important thing to get is a comfortable pair of shoes. Don’t be bamboozled by technical features, such as an anti-pronation shoe – most of us are actually just neutral runners. So if the shoe fits well, it’s comfortable and feels right, it almost certainly is right.” Mike Gratton, winner of 1983 London Marathon men’s race and coach at Mike Gratton Coaching

“Get a gait check at a running shop – that helps beginners avoid things like blisters, injuries and wasted money – and you can test some shoes while you’re there and see what works. Also, it’s important to understand what terrain you’re going to be running on. Is it a trail or road marathon? Summer or winter? Finally, your feet get hot as you run and start to expand; you need to be able to wriggle your toes, so you want a good toe box so you’re able to – as your toes are what give you balance.” Alexandra Oliver, No Limit Run Coaching

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Carbon-fibre-plated shoes

Puma Fast-R Nitro Elite 3, men’s

£259.99 at Pro Direct Sport £260 at Puma

Puma Fast-R Nitro Elite 3, women’s

£207.96 at Runners Need

Nike Alphafly 3, women’s

From £142.50 at Pro Direct Sport From £145 at Sports Direct

Nike Alphafly 3, men’s

From £149 at Sports Direct From £284.99 at Nike

Hoka Rocket X 3, unisex

£220 at Hoka

Carbon-fibre-plated shoes have revolutionised elite running and been partly responsible for a swathe of new marathon world records. The elite tech comes with pro-level prices, but if you have a goal time in mind or if you’ve been training for a while and want to set a fast yardstick in your first marathon, then you may be able to justify the outlay.

If you can stomach spending more than £200, then it could be worth casting your eyes over the Puma Fast-R Nitro Elite 3. It was a noticeable step up during training runs compared with other carbon shoes I’d used. Alternatively, you could opt for a slightly older model, such as the Nike Alphafly 3: the 2023 release is discounted if you’re not fussed about colours and as there’s a new Alphafly on its way. I won a 50k race wearing the shoes during testing.

“[Carbon-fibre-plated shoes] are useful for beginners: they boost propulsion and energy return, and also help recovery. But they come with caveats: you shouldn’t wear them for every single training run – there are plenty of non-plated options that provide increased levels of cushioning while helping to strengthen different muscles and tendons, build strength and reduce injury risk. Also, carbon shoes aren’t designed to last as long as the average trainer – the rubber on the soles is thin to save weight, so it quickly wears down. Plus, by saving them, it means you really feel the difference on race day. A good intro is Hoka’s Rocket X 3.” Howard Calvert, marathon coach at Looped Run Coaching

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Top

New Balance men’s core run long-sleeve T-shirt

£15 at Sports Direct £20 at Lovell Sports

New Balance women’s long-sleeve T-shirt

£35 at Asos £35 at New Balance

Kiprun Run 500 women’s running T-shirt

£9.99 at Decathlon

Kiprun Run 500 men’s running T-shirt

£12.99 at Decathlon

For colder starts, it’s a good idea to have a long-sleeve running top in your sportswear wardrobe. As someone who runs hot, thermal layers and jackets tend to turn me into a red-faced mess, but my New Balance core long-sleeve provides ample warmth, keeping me comfortable and sweat-free on days where the temperature is in the single digits.

“You need to choose something that is moisture wicking – taking away the moisture you create when you’re running from the body; quite simply, nothing made of cotton. It doesn’t need to be expensive – you can get a really nice moisture-wicking T-shirt from Decathlon for about £10.” AO

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Shorts

Nike men’s Fast Dri-Fit 3 brief-lined running shorts

From £20 at Sports Direct £32.99 at Frasers

Nike women’s Tempo Dri-Fit mid-rise brief-lined running shorts

From £20 at Sports Direct From £20 at Frasers

As with tops, shorts need to be good at wicking away sweat from hotspots (and at marathon distance, these hotspots can become chaffing epicentres if not kept dry). While some will prefer the coverage of a legging or half tight (see below), if you want your legs to be free, I can’t fault Nike’s Dri-Fit running shorts; in fact, I rate them so much that I own three pairs. Brief-lined, meaning I can forgo underwear, they’re the shorts I reach for, regardless of run type or duration. Their only snag is that they just have a small key-sized pocket, but if you’re happy to carry your phone in a running belt or vest (or go off-grid completely and leave it at home), then they’re tough to beat.

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Leggings or half tights with pockets

Sweaty Betty women’s Power Gym leggings

£88 at Sweaty Betty From £80 at John Lewis

Janji men’s half trail tight

£80 at Janji

Tracksmith men’s turnover half tights

£95 at Tracksmith

“If you don’t find running with a belt comfortable, leggings now have a range of spacious pockets designed to carry phones and nutrition. Many men are moving away from shorts to half tights, and one of the main reasons is the additional pocket space they provide. The only downside is the more you overload the pockets, the more chance they have of slipping down at mile 10.” HC

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Underwear

Decathlon men’s breathable briefs

£4.99 a pair at Decathlon

Decathlon women’s seamless knickers, three pack

£12.99 at Decathlon

Runderwear men’s running briefs

£20 a pair at Runderwear

Runderwear women’s running briefs

£18 a pair at Runderwear

“We’re always told to buy cotton, but you need something that takes the moisture away. For affordability and accessibility, I would go with Decathlon. I also swear by Runderwear: it’s a bit more expensive, but has great support and is sweat wicking.” AO

For more, read the Filter’s guide to the best moisture-wicking underwear, socks and base layers

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Sports bra

Sweaty Betty runner’s high zero bra

£60 at Sweaty Betty

“Women need a high-impact sports bra, but I coach men who need help in that department as well. It has to be labelled high-impact because running is a whole-body sport. Support and comfort matter way more than the brand or price. If you can, try it on, or even have one fitted. Sweaty Betty’s sports bras are pricey, but you get fitted for them. The straps are crossed at the rear, so they give you support at the back too.” AO

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Socks

Stance Run Light crew sock

£17.99 a pair at Stance

Injinji Ultra Run crew sock

£22.30 a pair at Mountain Warehouse £18.99 a pair at Amazon

For road running, Stance’s Run Light crew range has been my pick for a mid-calf sock for all distances, and they’ve kept their shape and sweat-wicking properties after years of wear and washes.

“Socks need to be moisture-wicking, and always pair your sock with the right shoe – so a road sock with a road shoe, and a trail sock with a trail shoe, and so on – as you’re unlikely to be covered in wet, sloppy mud if you’re doing a road marathon in the summer. I’m a great fan of Injinji toe socks because they individually layer the toes, and keep them from rubbing each other. They don’t suit everybody, but trail runners swear by them.” AO

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Waterproof jacket

Rab Phantom waterproof jacket

Men’s, £175 at Rab Women’s, £175 at Rab

“One of the athletes I coach trained for this year’s London Marathon while living in Aberdeen – in January and February, there were weeks and weeks of bad weather, so a waterproof jacket was one of her essentials. If you live in the UK, whether you enter a spring or autumn marathon, you’ll be running in all types of precipitation. Rab’s Phantom jacket is lightweight, windproof, Pfas-free and packs down small.” HC

For more, read our guide to the best women’s waterproof jackets and the best men’s

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Neckwear

Buff neckwear

£16.95 at Wildbounds From £13.92 at Amazon

“A buff is a must-have because it’s so versatile, year round. If you’ve got one around your neck to keep the wind off but then you get too hot, you can wrap it around your wrist, and then that absorbs the sweat from your wrist. If you wear one around your wrist covered in water, it keeps them cool.” AO

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Gloves

Ronhill running gloves

From £9.89 at Runners Need £12 at Amazon

Signing up for a spring marathon means your training will start in the depths of winter. Gloves are therefore an essential – particularly on sub-zero starts. The Ronhill classic gloves may look quite thin and flimsy, but they’re great for taking the edge off without swamping your hands in thick, thermal layers that make them hot and sweaty. I’ve had mine for years, and they’ve held their shape well. For about a tenner, they’re a great investment.

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Running belt

Centurion running band

£49 at RunningXpert £54.99 at Amazon

“The Naked running belt is without a doubt one of the most-used purchases I’ve made as a runner. There are plenty of running belts out there, but lesser belts bounce when you run, making them feel like you’re carrying a rubber ring. The Naked belt sits tight – but crucially not too tight – and can carry a deceptively large amount of kit: keys, gels, gloves, phone, buff, even a soft flask with 500ml of liquid. I’ve used it for multiple marathons and ultras, and it’s never let me down.” HC

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Hydration vest

Salomon Active Skin 4 hydration vest

Women’s, £95 at Salomon Men’s, £79.99 at Sports Direct

While I’ve only ever worn them during longer trail races with an element of self-sufficiency, a hydration vest is a great accessory to have during longer training runs, regardless of terrain. Salomon’s Active Skin 4 has greater capacity than a running belt and can store two 500ml flasks, nutrition, extra layers and essentials such as phones, keys and bank cards. Available in a men’s or women’s design, I find them to be more comfortable than a running belt – the straps providing a more secure fit with everything less likely to bounce around.

“I love the Salomon ladies’ running vest. It cinches in at the waist with a special drawstring that brings it close to the body, so there’s no bouncing at all.” AO

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Free smartphone app

Instead of splashing the cash on a running-specific GPS watch, it’s possible to record and analyse your runs using a free smartphone app. Strava is a great starting point and uses your phone’s signal to track your speed and distance, creating a fun little heatmap showing your route at the end of every activity. Although there’s a paid-for tier, the free version is perfect for the basic information you need when preparing for your first marathon (it’s what I used for my first 26.2 miler back in 2018). The data you’re logging, such as the weekly and monthly distance, is a great motivator as you build towards race day.

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Energy chews

Precision PF 30 Chew, four pack

£8.99 at Precision £8.99 at Amazon

Beta Fuel energy chews, six pack

£15 at Science in Sport £12.10 at Amazon

“Fuelling your long runs, hard sessions and a marathon itself is non-negotiable – how you do that takes some experimentation, but I’ve found that a lot of first-time marathon runners prefer chews over gels. They have a consistency like turkish delight, making them easy to nibble on rather than down in one, and provide the same amount of carbs as equivalent gels. Try Precision PH30 energy chews or SiS Beta Fuel energy chews.” HC

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Electrolytes

Styrkr hydration tablets, 12 servings

£9.99 at Healf £9.99 at Boots

All that white stuff that’s left on your top after a hard run? That’s the salt that you’ve lost in your sweat. To keep levels topped up and avoid cramping, it’s worth adding electrolytes to your water during long training sessions. Styrkr’s hydration tablets have a subtle berry flavour that doesn’t taste overly synthetic and packs more sodium (what you’re trying to replace) than many run-of-the-mill sports drinks.

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Anti-chafe balm

Squirrel’s nut butter, 113g tin

£21 at X Miles

“Aside from blisters, chafing can end many runners’ marathons prematurely. Vaseline is the go-to for most new runners, but be warned: it can wash off with sweat or rain. I always recommend Squirrel’s nut butter – it’s used by many elite ultra runners who know a thing or two about chafed skin. It’s all-natural and made with only four ingredients, including beeswax and coconut oil. I’ve used it on 100-mile races and not had to reapply. Slather it on your toes, thighs and nether regions, and you’ll be good for 26.2 miles.” HC

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Heat pack

Decathlon hot and cold compress

£9.99 at Decathlon

“There’s no hiding the fact that your marathon journey will involve multiple aches, pains, strains, niggles, bumps and bruises. It’s all part of the joy of marathon training. Ensure you have a heat pack to hand to help speed recovery post-run.” HC

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What you don’t need

Recovery tools
“Recovery tech can come at eye-popping prices and is expertly marketed at tired runners looking for an instant fix, but the best way to optimise recovery is free – sleep is where the magic happens. Aim for eight-plus hours a night consistently during your marathon training, and it will beat the latest recovery gimmick by a mile. To optimise your sleep where possible, you may need to invest in better duvet/pillow/blinds or sunrise alarm clock, but that outlay is well worth it if it helps you get valuable shut-eye.” HC

Headphones
“I’d avoid music and headphones. They’re banned at pretty much all events unless they’re bone-conducting ones – but it’s not about what you can hear, it’s about what you can focus on. When you’re listening to music and sounds around you, you’re not listening to your body, and it’s your body that’s important. Having music on when you’re doing your long runs on your own is nice if you want to have some company, but it’s far nicer to be in the moment, knowing what your body can do, when you can push it and when you can’t, and hearing the birds sing in the trees.” AO

Separate heart-rate monitor
“Some runners may recommend an arm-based or chest belt HR monitor that connects to your watch via Bluetooth, as your watch’s wrist-based heart-rate readings are not the most reliable; one study in the Journal of Sports Sciences found error rates on wrist-based HR monitors at between 2% and 14%. However, for your first marathon, I’d suggest not getting too bogged down in heart-rate data and accompanying zones – try to run on RPE (rate of perceived effort) rather than constantly checking your HR data to see what zone it’s putting you in.” HC

Handheld bottle
“Try never to carry anything in your hand. It affects your form and weight distribution, making you run skew-whiff. Also, your hand is tensed, and you can’t then use your hands and arms to help drive the body and the good form that you want.” AO

GPS watch
Running watches are fantastic pieces of kit that use satellite positioning to track stats such as pace and distance more accurately than a smartphone app, while built-in sensors can record performance metrics such as heart rate. But if you’re just starting out, it’s not a critical buy. CA

Bicarbonate of soda
“We’re not talking about the stuff in your baking cupboard here. Bicarb has become the latest supplement of choice for performance athletes because it’s been shown to ‘buffer’ lactate – essentially meaning you can run harder for longer. But we’re talking marginal gains – it’s been described as ‘the 1% for the 1%’, so it’s unlikely to produce significant performance gains for debut marathon runners. And when prices can hit £60 for four servings, you may want to spend your money elsewhere …” HC

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What you need to know

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The best marathons in 2026 you can still enter

New Forest, 13 September
This multiterrain course is set along the roads, old railway lines and tracks of the New Forest national park. Although it’s not all on asphalt, it’s still a fast and predominantly flat course. Newforestmarathon.co.uk

Loch Ness, 27 September
General entry might have sold out, but it’s still possible to get a spot at this event if you can fundraise £400 for Macmillan Cancer Support. An A-to-B course that hugs the south side of the loch and finishes in Inverness. Lochnessmarathon.com

Isle of Wight, 4 October
The UK’s longest-running continuously held marathon, 2026 marks its 70th edition; the first men’s event was run in 1957, while it was also among the UK’s first marathons to officially open to women, in 1976. Undulating terrain means there’s some hills to navigate in addition to the 26.2 miles, but at less than £30 for a place, it’s one of the cheapest around. Rydeharriers.eventrac.co.uk

Chester, 11 October
Chester has the crowds and feel of a big event without the need to enter a ballot to guarantee a place. Some ups and downs mean it may not be your fastest effort, but it is unique in that you’ll take in two countries (England and Wales) en route. Activeleisureevents.co.uk

Yorkshire, 18 October
Another relatively speedy route along closed roads, the Yorkshire marathon starts and ends in the ancient city walls, with the bulk taking in the surrounding countryside. Runforall.com

How long does it take to train for a marathon?

The time it takes to train for a marathon will depend on how much running you’ve done. I had already prepared for a half marathon when I signed up for my first in 2018, and a generic 16-week plan I found online provided ample training to get me to the line. For my PB-smashing run in 2024 (2:43, since you didn’t ask), I had many more years of cumulative miles in my legs, so I arrived at the start line after an intensive 10-week training block that my running coach had devised for me.

For beginners, Calvert recommends allowing “at least 12-18 months to build up to marathon distance, targeting shorter races such as 10ks and half marathons over that time” to get your body used to the impact that running puts on it and reduce the chance of injury.

If you’re more experienced and have already ticked off a half, he suggests a 20-week plan. “[Five months] is ideal to give you time to build a base and increase training volume as you get closer to race day, while lowering the risk of injury that can be a danger if using a shorter schedule.”

For more ways to get marathon-ready with the Filter:
• The best running shoes for men and women
• Trail running essentials (and what to skip)

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Charlie Allenby is a health and fitness journalist who puts running and cycling gear through its paces on increasingly ridiculous endurance challenges