Jon Zumaquero, running expert: “Preparing for a marathon isn’t just about running more miles”
Successfully running a distance race - whether 10K, half marathon, or full marathon - is about consistency, motivation, and learning to listen to your body.
More and more people are pinning on a race bib for the very first time. Whether it’s a 10K, a half marathon, or even the monumental challenge of 26.2 miles, running a race is far more than just crossing a finish line: it’s about consistency, motivation, and learning to listen to your body.
For anyone thinking about taking that step, there are a few essential guidelines to keep in mind during training. “The most important thing is understanding that every distance has its own process, and you don’t need to run fast to do it well. What really matters is enjoying the journey and being consistent,” says Jon Zumaquero, Decathlon’s running director.
How to prepare for a 10K
For many runners, the 10K is the gateway into the world of road racing. It’s an accessible distance, but it still requires a bit of preparation to avoid injuries and get the most out of the experience. “For a first 10K, having eight to ten weeks of preparation is ideal - mixing easy‑pace runs, some strength work, and, very importantly, rest,” Zumaquero notes.
He emphasizes that training every day isn’t necessary: “Three or four well‑planned sessions per week are more than enough to show up ready.”
Stepping up to a half marathon: “Really talking about endurance”
Stepping up to 13.1 miles requires a shift in mindset. Here, planning takes center stage. “In a half marathon, we’re really talking about endurance. It’s crucial to learn how to control your pace and not get swept up in the excitement at the start,” the expert explains. Gradually increasing weekly mileage, adding a long run each week, and paying attention to nutrition and hydration are key pillars for approaching this challenge safely.
Zumaquero adds one key piece of advice for first‑timers at this distance: “Training with data helps you get to know yourself better. Tracking pace, heart rate, or recovery time lets you adjust sessions and avoid overloading,” he says, referring to technology like smartwatches.
“You don’t improvise in a marathon”
The marathon, meanwhile, remains the dream for many runners - a physical and mental test that demands respect. “Preparing for a marathon isn’t just about running more miles; it’s about understanding your body, listening to the signals, and being patient,” Zumaquero says. “In this case, rest, injury prevention, and the right gear make a huge difference.”
One of the most common mistakes, according to him, is not testing everything beforehand. “You don’t improvise in a marathon. Your clothing, shoes, and even your nutrition all need to be thoroughly tested in your long runs.”
That’s why the specialist recommends paying close attention to technical gear - shoes that match your stride, breathable apparel, hydration systems - and to sports nutrition, such as energy gels. “Learning when and how to take gels during training prevents problems on race day and helps you maintain energy all the way to the finish,” he explains.
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