{"id":18028,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=18028"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"stephanie-davis-how-to-train-for-a-marathon","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/stephanie-davis-how-to-train-for-a-marathon\/","title":{"rendered":"Stephanie Davis: How to train for a marathon\u00a0 \u00a0"},"content":{"rendered":"

Low mileage and cross-training has helped Stephanie Davis make the transition from club runner to Team GB Olympian. Here she reveals her marathon training secrets.<\/span>\u00a0<\/span><\/p>\n

Five years ago Stephanie Davis was a self-confessed seasonal runner. During the summer months she ran twice a week when the sun was out and spent the rest of the year hibernating inside her local gym, where she worked up a sweat on the cross-trainer, bike and treadmill. She squeezed her sessions in around a full-time job working in finance.<\/span>\u00a0<\/span><\/p>\n

It was only when a friend invited her to Clapham Chasers running club, where she remains a member to this day, that she began to nurture a dormant talent. \u201cI\u2019d been running at the club for a short while when my boyfriend suggested that I try running the Berlin marathon,\u201d Davis tells Scienceinsport.com. \u201cI decided to get myself a coach and do it properly.\u201d<\/span>\u00a0<\/span><\/p>\n

For the first time in her life, Davis followed a structured training programme. \u201cThe training was very full on,\u201d says Davis. \u201cI\u2019d never done high volume training before and I didn\u2019t really know my own body.\u201d She adapted her training regime to incorporate cross-training, using low impact machines such as the elliptical trainer and swimming alongside her running sessions. \u201cThat approach just seemed to work for me,\u201d she adds.\u00a0<\/span>\u00a0<\/span><\/p>\n

It paid off as she clocked an impressive 2:41:16 in Berlin and followed that up with a time of 2:32:38 at the mass start in London before shaving off another five minutes with a 2:27:40 run in Valencia. That time was enough to put her in the top 10 on the UK all-time rankings for female runners. Victory in the British marathon trials in 2021, in a personal best time of 2:27:16, saw her qualify for the 2021 Tokyo Olympics, where she finished 39th – the highest placed of the three female Brits.<\/span>\u00a0<\/span><\/p>\n

Her success was all the more remarkable given her unique approach to training that is at odds with most long distance runners, who clock up significant mileage on the road in preparation for marathons. \u201cI tried experimenting with 70-75 miles per week a few years ago and suffered an IT band (hip) injury,\u201d she says. \u201cThat period really confirmed to me that low mileage – 50-55 miles per week – and cross training was the best approach for my body.\u201d<\/span>\u00a0<\/span><\/p>\n

So, what does a typical week of training look like for Davis? Mondays are typically a low or no impact day, involving swimming in the morning and a session on the elliptical trainer in the evening. \u201cThe aim is to get in the same aerobic work I would get on the road but without putting huge amounts of load through my joints,\u201d she says. On Tuesdays she does interval training on the track or road. Thursdays focus on tempo runs before a long run on Sundays. She also supplements her running with two strength and conditioning sessions and flexibility work.\u00a0<\/span>\u00a0<\/span><\/p>\n

Davis\u2019s approach to nutrition has also evolved over the past couple of years after she suffered a serious health setback. \u201cI suffered from RED-S syndrome (relative energy deficiency syndrome),\u201d she explains. The condition typically results in declining athletic performance and health when athletes do not get enough fuel through food to support the energy demands of their daily lives and training. \u201cA loss in the menstrual cycle makes it easier to spot in women,\u201d Davis continues. \u201cThis happened to me along with more injuries. Fuelling properly is so important so your body has enough energy to do all its regular functions, plus cope with the demands of training.\u201d<\/span>\u00a0<\/span><\/p>\n

Since overcoming the condition, Davis has focused on upping her carbohydrate intake. \u201cI have to constantly remind myself to eat more than I think I need to, particularly around sessions,\u201d she says. SiS supplements are helping her to refuel and recover between training and after races. \u201cIf a session is longer than an hour, I take GO Isotonic Energy Gels<\/a> or the SiS GO Energy drink<\/a> during that session,\u201d she adds. \u201cI make sure my energy sources are continually topped up. I thought I was eating enough, but timing and what you are eating is key.\u201d<\/span>\u00a0<\/span><\/p>\n

Much like her approach to training, Davis has also adopted an individual and instinctive approach to nutrition. \u201cA lot of people talk about carbohydrate loading the day before a race but I like to start increasing my carbohydrate intake two days before a race,\u201d she explains. \u201cI just feel like eating so much food the day before a race can sit very heavy. Marathon races often start at a ridiculously early time in the morning as well, so I like to make sure I don\u2019t eat a heavy meal or eat too late the night before a race, otherwise I won’t feel hungry in the morning. I want to eat something in the morning of a race so I feel fully fuelled.\u201d<\/span>\u00a0<\/span><\/p>\n

The 32-year-old has a continual thirst for new knowledge. Recently she added a weekly drill session to her training schedule to work on her running technique. \u201cI\u2019ve made some changes to my technique to really prevent against injury,\u201d she says. \u201cI class that as strength work, it\u2019s not the same as what I\u2019d do in the gym, but it\u2019s very core focused.\u201d She also has some sage advice for runners of all levels. \u201cSometimes less is more,\u201d she says. \u201cThere will be a time that you have to drop a session because of work or if you\u2019re tired after travelling. Take that rest day – it\u2019s hard to do but slow things down and you\u2019ll feel the benefit.\u201d\u00a0<\/span>\u00a0<\/span><\/p>\n

For more training and nutrition advice for marathon running, check out the SiS Marathon Guide<\/a>.\u00a0<\/span>\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Stephanie Davis’ low mileage and cross-training has helped her make the transition from club runner to Team GB Olympian. Here she reveals her marathon training secrets.\u00a0<\/p>\n","protected":false},"author":158,"featured_media":18030,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[453,571],"tags":[109,111,223,228],"class_list":["post-18028","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-running","category-athletes-partners","tag-marathon","tag-running","tag-olympic","tag-fuelling"],"acf":{"subtitle":"","product_skus":"go-isotonic-energy-gels-30-pack , go-energy-1-6kg , go-hydro-8-pack","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2023\/08\/Untitled-8.jpeg","duration_type":"time","duration_time":"5 mins"},"yoast_head":"\nStephanie Davis: How to train for a marathon\u00a0 \u00a0 -<\/title>\n<meta name=\"description\" content=\"Stephanie Davis' low mileage and cross-training has helped her make the transition from club runner to Team GB Olympian. 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