ACRF Run Coach, Paul Hadfield, breaks down three of the biggest marathon myths and revealing what really works

Busting the Marathon Myths

If you’re new to marathon running, you’ve probably already been flooded with advice on optimal distance, nutrition, expensive gear, and “secret” training hacks. The problem is not all of it is grounded in reality.

In fact, some of the most common beliefs about marathon training can slow your progress, increase your risk of injury, or make the whole experience less fun.

Myth #1: “More mileage is always better”

The assumption that ‘the more you run, the better you’ll perform’ is understandable. Elite marathoners are regularly topping 160km/wk. 

But the truth is, your body doesn’t improve from mileage alone. It improves from adapting to training. And adaptation only happens when you balance stress with recovery.

Many runners fall into the trap of ramping up mileage too quickly, only to end up injured or exhausted. Research shows that consistent, sustainable training beats occasional high mileage every time.

Build your weekly distance gradually, keep most runs genuinely easy, and aim to stay healthy enough to train week after week. Consistency is your biggest advantage.

Myth #2: “You need to train fasted to improve fat burning”

Fasted running, i.e., heading out the door without eating, has become a popular way to “train your body to burn fat.”

While it’s true that fasted runs can slightly increase fat utilisation during the workout, the overall performance benefits are often overstated, especially for marathon runners.

Training low on fuel can:

• Reduce the quality of your workouts
• Increase perceived effort
• Make it difficult to string consistent trainingdays/weeks together
• Increase fatigue through the day

And importantly, marathon performance depends heavily on your ability to use both fat and carbohydrates efficiently, not just one or the other.

Most of your running, especially key workouts and long runs, should be properly fuelled to maximize training quality and consistency.

Myth #3: “Carbon-plated shoes are essential for a good marathon”

With the rise of high-tech footwear, it can feel like you’re at a disadvantage without the latest Alphaflys.

Yes, carbon shoes can help mid-pack runners, but the benefits are far less significant than those seen by elite athletes. Think 4% better running economy for Kipchoge vs 1% for the average 4hour marathoner.

There are also potential drawbacks and risks with the carbon plates:

• Instability: Slower runners often spend more time on the ground and strike more heavily on their heelsmaking the soft foam and big stack height a big problem for your stability. This has potential to create lower limb injury.
• Increased work for the calves: The carbon plate requires a certain amount of force to "activate" the spring effect. At slower paces this is harder to achieve, placing more load on the calves and achilles. Once again, an injury risk.
• Cost & Durability: These shoes are expensive and have a shorter lifespan, typically lasting only 300kms compared to600+kmsfor standard trainers. 

Choose a comfortable, well-fitting shoe that suits your running style and body shape. Carbon-plated shoes can be a bonus, but they’re not a prerequisite for a strong marathon.

The bottom line is that marathon training doesn’t need to be extreme, complicated, or expensive to be effective.

The fundamentals still win, so ignore the insta-noise, focus on what works, and you’ll not only improve your performance, you’ll enjoy the process a lot more too.