Windermere Marathon Training and Support Guide

How to Prepare for One of the UK’s Most Beautiful (and Hilliest) Marathons

The Windermere Marathon is famous for its stunning scenery and relentless elevation changes. With rolling hills, sustained climbs and technical descents, it’s a very different challenge to a flat city marathon. Preparing properly means training not just for distance, but for strength, control, and resilience over 26.2 undulating miles.

This guide, by Official Training Partner Runna, will help you understand what makes Windermere unique, how to structure your training, and how to arrive on the start line feeling confident and ready.

Understanding the Windermere Course

Windermere is not a “set-and-forget” pacing marathon. You’ll face:

• Frequent rolling hills throughout the course

• Long sustained climbs that challenge muscular endurance

• Downhill sections that place extra stress on quads

• Terrain that rewards patience and smart pacing

Your training should reflect this. The goal is not to fear the hills, but to train so they feel familiar.

Why Hill Training Is Essential for Windermere

Hill training is one of the most effective tools you can use when preparing for Windermere.

Key benefits include:

• Builds leg strength and power, especially in glutes and calves

• Improves running form and efficiency

• Increases resilience and reduces injury risk

• Prepares you mentally for hard sections of the course

• Strengthens quads for downhill running, reducing late-race fatigue

For a hilly marathon like Windermere, hill training is not optional. Even one dedicated hill-focused session per week can make a huge difference.

How to Include Hills in Your Marathon Training

1. Hill Intervals

These are structured uphill efforts designed to build strength and power.

• Start with short hills (20–30 seconds) at a moderate incline

• Focus on effort and form, not speed

• Jog or walk back down for recovery

• Progress to longer hill reps later in your training block
  

These are especially useful early in your plan to build a strong foundation.

2. Hilly Easy Runs

Not every run needs to be flat.

• Choose routes with rolling elevation

• Run these at an easy, conversational pace

• Let the effort rise on climbs and settle on descents

This teaches your body to adapt naturally to elevation changes, just like race day.

3. Hilly Long Runs

Your long run is the most important session for Windermere.

• Gradually introduce elevation into long runs

• Practice fueling and hydration on hilly terrain

• Focus on controlled effort, not pace

The aim is to build confidence running long distances while tired, on tired legs, over hills.

Hill Running Technique (Crucial for Race Day)

Uphill Running Tips

• Shorten your stride

• Keep a quick cadence

• Stay tall through your torso

• Drive hips forward and engage glutes

• Keep arms relaxed and active

Downhill Running Tips

• Stay controlled, not aggressive

• Avoid overstriding

• Keep chest up and land softly under your centre of gravity

• Let gravity help, but don’t fight it

Downhill running places extra load on your quads, so build this gradually to avoid soreness or injury.

Structuring Your Marathon Training

A well-rounded Windermere plan includes:

Easy Runs

• Conversational pace

• Build aerobic endurance

• Great place to include rolling terrain

Long Runs

• Gradually increase distance

• Include hills wherever possible

• Practice race-day fueling

Faster Running / Quality Sessions

• Short intervals or tempo work

• Hill reps can replace some flat speed sessions

• Builds efficiency and confidence

Even if your goal is simply to finish, faster running and hill work will make you stronger and more resilient.

Treadmill Training for Hills

No hills nearby? The treadmill can help.

• Use incline for hill reps

• Keep effort controlled rather than chasing pace

• Avoid excessive downhill simulation unless your treadmill supports it

Treadmill incline work is a joint-friendly way to build hill strength, especially during winter training.

Kit & Shoes for a Hilly Marathon

Shoes

• Choose a cushioned, stable everyday mileage shoe

• Good grip is helpful, especially in wet conditions

• Rotate shoes during training to reduce injury risk

Extras

• Running belt or vest for nutrition

• Anti-chafe balm for long runs

• Foam roller or massage gun to aid recovery

Strong legs recover faster when you look after them.

Nutrition & Hydration for Hilly Efforts

• Fuel early and consistently on long runs

• Practice gels and hydration on hilly routes

• Refuel within 30 minutes post-run with carbs and protein

• Stay hydrated daily, not just on run days

Hills burn energy quickly. Under-fueling is one of the biggest mistakes runners make on hilly courses.

Pacing the Windermere Marathon

Forget even splits.

• Run by effort, not pace

• Expect slower miles on climbs

• Use downhills to recover, not to sprint

• Stay patient early to finish strong

A smart pacing strategy will pay off in the final miles when the course bites hardest.

Mindset for Windermere

Windermere is tough, but that’s what makes it special.

• Expect the hills and embrace them

• Break the race into manageable sections

• Focus on effort, not numbers

• Trust the training you’ve done

Running a hilly marathon builds grit, confidence, and long-term strength.

Final Thoughts

The Windermere Marathon rewards preparation. By combining smart marathon training with consistent hill work, you’ll arrive on race day stronger, more confident, and ready to take on the challenge.

Train for the hills, respect the distance, and enjoy one of the most scenic marathons in the UK.

Runna is the official training partner of Windermere Marathon - use code WINDERMERE for a 2-week free trial. Get started and download the Runna app here.