Our Insider Guide to Running the 2024 London Marathon

What You Need To Know

London Calling

Each spring, half of the World Marathon Majors go off to set the stage for the rest of the year. First, Tokyo. Then, Boston. And finally, at the end of April– the TCS London Marathon.

While each are special in their own right, London brings a whole different type of energy, making it a race experience that you’ll never forget. For starters, it’s a major marathon, so from a participant perspective, it’s huge. Nearly 50,000 runners take to the streets on race day, many of them for a good cause. That’s because the London Marathon is the largest annual fundraising event on the planet, generating over 1 billion pounds in charity donations since its inception in 1981. For that reason, a high volume of runners dressing up in their favorite costumes, some to reflect their cause, some to set Guinness World Records. The end result is a 26.2-mile long party through London.

And then there’s the crowds. Expect a course lined deep with spectators and scream tunnels, especially at the legendary Cutty Sark and Tower Bridge checkpoints. All of that builds towards the final stretch past Big Ben and the iconic finish in front of Buckingham Palace.

It’s a lot, for sure. Especially if you’re coming from overseas. Trying to figure out food, travel, and lodging is a big enough hurdle, but then there’s race day logistics. That’s where we come in. We brought in four experts who have repeat finishes of the London Marathon – two Brits and two Americans with a combined 13 finishes between them – to give you their insights on what you can expect and how you can perform your best on race day.

We promise you that once you’re through this guide, you’ll feel 100% prepared to perform your best on race day. As long as you trained, of course. You should definitely do that before running a marathon.

Getting to London

Lessen the stress on your travel to the race

If you’ve never traveled to a major marathon (or any marathon), there’s a few key things you need to know. We covered this in our Boston Marathon Guide, but we’ll do it again here.

We’ve traveled a ton over the last few years, from London to Tokyo to Chicago (Berlin, we’re coming for you). We’ve made plenty of mistakes, but we’ve learned a lot.

The number one rule of destination races is this: DON’T LET YOUR RACE GEAR LEAVE YOUR SIDE. That means, you put your $275 race day shoes in your carry on, or around your neck, or down your pants (if that’s your thing). Whatever works, just keep them with you. We recommend putting your shoes in either a waterproof bag or something like the Nike Shoe Box bag or the Mudroom Running Backpack, just to keep them separate. Because they will smell. Oh yes, they will.

This goes for anything you need on race day– nutrition, hydration bottle, socks, singlet, etc. There is nothing worse than stressing out about your essentials the day before your big performance. It’s an unnecessary complication and it’s easily preventable.

Also, if you fly more than once a year, consider purchasing Global Entry ($100) which includes TSA Pre-Check and will get you back into the country so much faster. It lasts for 5 years and it’s well worth the convenience factor, even it does feel like some sort of luxury tax scheme from the federal government.

Plan Your Race Weekend

Prepare properly for the days ahead

CHARLIE: I’d highly recommend staying at Abbott World Marathon Major partner hotel Westin London City (there will be a shake out on Saturday hosted by me!), early runners’ breakfast, snack boxes, plus plenty of fun for your spectators. It’s easy to get to the expo from the City on the Jubilee or Elizabeth lines and makes for a stress-free race day morning.

PRO TIP: Bring drinks and snacks with you to the expo – it is hot, noisy and the options are somewhat limited and expensive at the Excel centre. 

CHRIS: Like everything, planning is key! The whole race week needs to be planned out as you have to get to the expo and then deal with transport for the day, etc. For the expo, get there as early as you can in the week. If you have done the race before, just go and get your bib and leave, there is nothing inside that will help on race day. If this is your first time then do the opposite! Take in the halls and listen to the speakers.

Watch my video below on what to pack in your race day bag, there are some bangers you would never have thought of! Sort your transport strategy as there are a few different starts so know what you are doing early in the week. Lastly, plan with your family this week where they will be on the course and where they will meet you, do all this early in the week so you can focus on the running bit!

SUSAN: If you’re coming from overseas, give yourself a few days to adjust to the time zone. Coming from the U.S., start time is early so try to adjust in the days leading up to race day. Also getting through the expo early will give you time to relax in the days leading up to the race.

For getting around London in general, rely on the Underground (tube/subway whatever you want to call it). It is very well organized, easy to navigate and much easier to get around than above ground. Even on race day, my family relied entirely on the underground and found me in multiple places. If they use the West Ferry stop, they can catch you at both 14.5 and coming back at 20. The early miles are really crowded so my team waits until after 10 miles to have a shot at finding me in the crowd (I mean, I’m not exactly leading the race).

We stayed at a Marriott very close to the finish. Trying to navigate mass transit after this race is a nightmare, so try to find a place that you can walk to when you are finished.

Supermarkets are much smaller with a very limited supply of options and brands.  If you have “must have” items, you need to think about bringing them with you. The only electrolyte beverage option will be Lucozade – which is on the course, so give it a try. If your race depends on a Fig Newton at mile 13, don’t assume that will be readily available, so bring what you need.

MARK: Coming from the States, it’s a huge help to arrive 3-4 days before the race. Each year I’ve run, I’ve arrived Wednesday morning and it’s worked perfectly. You get the first day of the expo, you can walk around and see what you want, and you still have a few days to get over the jet lag and get those feet up. London is relatively easy to navigate for a large city and loading up your Oyster card that first day will save you a ton of hassle as you get used to taking the underground. 

This goes for any major marathon, but I’ll repeat it here: Get reservations for your restaurant the night before the race. I can’t stress this enough, especially if you’re looking for a specific cuisine. You’re going to be competing with tens of thousands of runners, their families, and “normal” tourists for a seat at any restaurant so just save yourself the headache and get the table reserved!

As far as lodging, I’ve stayed close to the start (by the Greenwich DLR) and closer to the finish (Kensington High Street station). While both have advantages, staying closer to the finish will get you to your hotel more quickly after you’ve crossed the finish line, making for a much more enjoyable trip overall. Also, shakeout runs in Hyde Park cannot be beat. Try to acquaint yourself with the finish area a bit, then decide upon a meeting place beforehand and stick to it on race day.

Race Day Nutrition

How to fuel your best for the miles ahead

MEGHANN (Sports Dietician): With a 10 a.m. mass runner start, this is smack-dab in the middle of an early and late race start. This means we need to be mindful of our nutrition. It is recommended to eat twice before your race if you are getting up at 6 a.m. or you’re used to running earlier in the day. Just think about it: 1 to 2 hours into your race, you’re normally eating lunch. We don’t want the stomach rumbles during the race. 

Plan to eat your first breakfast as soon as you wake up. This breakfast should include 50-100 grams of carbohydrates, plus some protein and fat. This could be porridge, oats, toast, or something you brought from home. 

Make sure to pack your second breakfast, which you will eat 2 hours before your start time. Eat what you normally eat pre-long run. This will be another 50-100 grams of carbohydrates with minimal added protein or fats. Grab a banana, toast, roll, or your graham crackers from home to eat on your walk or transport to the start.

Pro tip: Be ready to nail your hydration on course.

Water is offered every 2 miles starting at mile 2. Keep your eyes peeled as these stations are not exactly on the mile markers but staggered slight before or after. If you are taking a gel that requires you to consume fluid with it, keep a heads up for that water station and time your gels for right before you get there so you can wash it down with some water. 

Unlike some other Abbott World Marathon Majors, the London Marathon does not offer sports drinks and water at every stop. There are separate aid stations for their sports drink, Lucozade. This is available at miles 9, 15, 21, and 24. Lucozade is comparable in nutrition to Gatorade Endurance with 32 gm carbs & 250 mg sodium per 16 oz (500 mL.) 

Don’t like this?! You can carry your own handheld, hydration vest, or waistbelt with your preferred sports beverage.

Pro tip: Get creative with your fuel storage. Favorite places to carry fuel includes waist belts, shorts pockets, handheld or hydration vest pockets, tucked into arm sleeves, safety pinned to the waistband of shorts, in pockets of a sports bra, or between two sports bras.

Don’t be afraid to stuff an extra fuel or two in case you need more on race day or drop one in the shuffle. The gels available on course are Lucozade gels at miles 13.5 and 19. Remember – even if you plan to use on-course gels, mile 13.5 is way too late to start fueling, so you will need to start with some of your own fuel. Ideally, we are taking around 50 gm carbs per hour which works out to about one gel every 30 minutes. 

To sum it up, in order to crush your London marathon, nail your pre-race nutrition by eating twice before your race. And, have a plan for your hydration & fueling during your race.

CHARLIE: Bring your carb drink and second brekkie/pre race snack to the start line – there is nothing on offer in the start areas and you might be waiting a while. 

There is Lucozade Sport on course in bottles plus Lucozade gels. These can be a great carb top-up; however, I would avoid relying on these due to the small cups and low carb content in the drinks/gels. One of the best things about the London Marathon is the frequency of water stations; almost any fueling strategy will line up with on-course bottles of Buxton water at almost every mile! There are also many willing spectators handing out sweets (candy), oranges, and even beer if you are sick of your gels. 

SUSAN: The hydration is in bottles which, yes, is easy to grab and carry with you. But it’s a little dicey when there are thousands of them on the ground, so keep an eye out.

MARK: The bottled water is great and plentiful (water is provided once every mile if I remember correctly), but if you’re running in the middle to back of the pack you’ll have to tread carefully as the discarded bottles will be everywhere. If you’re a little faster than average (top third runner), you’ll likely not notice it too much. Lucozade is the drink of choice on the course, it’s a standard sport drink readily available in most stores if you’d like to give it a taste before race day. Otherwise, bring your own gels/nutrition.

Pre-Race Morning

From wake-up to walk-up

CHARLIE: One confusing part of the London Marathon is the multiple starts with various recommended stations to get to your start area. Staying at Westin London City means it’s just a short walk to London Bridge where you can get on the train to all of the start areas and is definitely the easiest option on race morning unless you’re staying in Greenwich. Coming from elsewhere? You can jump on trains from Waterloo, Charing Cross, and Cannon Street. 

It’s a bit of a walk from the station to the start areas so do factor that in time wise (although you may want to pick up a coffee and use a bathroom on your way!) The queues for the bathrooms are long so get in line as soon as you get there, do your business and then consider getting back in line for a last-minute nervous wee. Usually there is plenty of loo roll with volunteer’s replacing them but I’d bring some with you… just in case! 

Bag drop is really easy (both at drop off and pick up), just make sure to bring your number sticker and take it to the right truck (I forgot my sticker one year and had to write it on a receipt with a volunteer’s lipstick and stick it with a plaster to my bag!) 

Pro tip: Wear layers to the start. Do not toss everything especially if it’s cold. You will have lots of chances to strip down to your race gear so don’t start tossing layers until you’re at least in your corral. Make sure to stay warm all the way up to the start. 

CHRIS: I like to stay in London so I can hop on the train at Tower Bridge. The train is packed so be prepared for that! You will have a walk to the start, so think about an old pair of shoes and old clothes that you can give to charity. It can be a lonely place, sitting about waiting for the race to start so think about a strategy to deal with any anxiety. I started FORDY RUNS back in 2018 when I was sitting in Greenwich on my own riddled with anxiety and panic. I wish I had known what to expect. Oh quick tip, take a phone charger bank, that you can dispose of.

SUSAN: There’s no point in any friends or family accompanying you to the start; they can’t see anything and you will have to show a bib to get into the waiting area. Leave yourself plenty of time to navigate the train and the walk to your respective start area. As with most major marathons, it’s a lot of waiting. Instead of packing throwaway clothes, I bought cheap stuff when I got to London and discarded them after starting.

MARK: Travel on your own, as spectating family and friends won’t be able to see you to the corrals. The underground is awesome to get to the start line and staff are incredibly helpful if you have any questions. The buzz in the air is going to be palpable – soak it all in and try to contain those emotions as best you can because it’s an electric atmosphere. I don’t recall anything too noteworthy about security (just follow the rules, of course) and if you have someone meeting you at the finish line, it’s probably best to have them bring your post-race bag instead of checking it. 

Having run with charity twice, it’s awesome to be there amongst your fellow charity runners and seeing all the causes that folks are supporting. 

Also, and probably most importantly, the porta potty/portaloo situation at London is pretty awesome as far as pre-race ones and twos go. They’re cleaner than anything I’ve witnessed stateside and the lines move fairly quickly. U.S. marathons need to take some pointers from our transatlantic friends, because the experience is superior in every way possible. Seriously, stateside marathons – you nasty.

THE START OF THE LONDON MARATHON

What to expect in the first 10 miles

CHARLIE: The first few miles are the least supported on course, but the hype of the runners themselves can make it easy to go off too fast. The three start areas join together around Mile 3 and can be a little confusing as you may blend in with people of faster or slower pace groups depending on the size of the waves in each start.

It gets noticeably more crowded at this point so try not to panic. Stick to your own pace (although there are a few downhill sections so you may feel like you’ve picked up the pace) and focus on getting to the Cutty Sark at 10K – the first key point on the route. It is thick with spectators at this point.

If you want your people to find you, I wouldn’t send your crowd here. Instead I would opt for mile 9 at Surrey Quays/Canada Water. Crowds are only a couple people deep, there are coffee shops and nearby bathrooms, and they can either sprint across to mile 11 or jump on the tube to another location. The route is a little residential at this point so having your people to look out for you will be an early boost! 

The unique thing about the London Marathon when compared to other majors (or any big city road race) are the costumes. So many charity runners are dressed in costumes – anything from telephones to boobs, rhinos and ice creams. This is a great way to distract yourself and you’ll know who is near you from the crowd’s cheers.

CHRIS: Don’t start too fast! The course is a tiny bit rolling in the first 3 miles before you join everyone down by the river. You will then work your way to Cutty Sark at mile 6; get ready for a huge lift as the crowds are epic! After that, think about getting to Tower Bridge which is just after mile 12!

CHRIS: Don’t start too fast! The course is a tiny bit rolling in the first 3 miles before you join everyone down by the river. You will then work your way to Cutty Sark at mile 6; get ready for a huge lift as the crowds are epic! After that, think about getting to Tower Bridge which is just after mile 12!

SUSAN: When the different starts converge, it gets crowded for runners, just relax and go with it. Don’t worry about your pace or get anxious, it will thin out enough for you to get your stride.

MARK: The first 5K rolls a bit, but it’s fast, so try not to blow up your pace from the get go. Cutty Sark is roughly at the 10K mark and pretty cool to run past. Crowds are epic throughout the race but this is one of the louder spots.

THE MIDDLE OF THE LONDON MARATHON

What to expect in miles 10-20

CHARLIE: Tower Bridge is definitely the highlight of this part. The bridge itself is packed with charities supporting their runners, and crowds will be 4-5 deep as you run past the Tower of London and turn right to head towards Canary Wharf. It’s the halfway point, which can be a mental boost or not, depending how you’re feeling. Soak in the atmosphere and the history of the city around you. I love the juxtaposition of the Tower of London and Tower Bridge nestled amongst the new buildings in the City of London. 

Once you’re over Tower Bridge, there is a long stretch where you will see the faster runners, sometimes even elites (depending on your own pace), on the other side of the road. Again, this can be very motivating or have the opposite effect depending on how your race day is going! I like to look out for some of the championship runners that I know and cheer them on. 

It’s also a great opportunity to have your spectators at Shadwell and enable them to see you at both Mile 13 and 22 without having to move! 

It used to be that Canary Wharf was one of the quietest parts of the course and would be really tough mentally. Luckily London has got behind the runners and it’s now packed with spectators. Be warned, your GPS watch is likely to become a little funky around here. I’ve found no issues with my watch anywhere else on course, but if you’re going for a goal time it might be worth manual lapping your watch at the mile markers. They have both mile markers and KM markers on course so you’re covered whichever you choose to use!

CHRIS: Next up, Tower Bridge! This experience will never leave you. Slow down and take it in, you will turn right and be headed for halfway. After Narrow Street, where the crowds feel like they are on top of you, the only focus is to get to Canary Wharf which is the best place to put your family. You will exit Canary Wharf (mile 19) and the race starts!

SUSAN: There is nothing quite like the run over Tower Bridge. Take in every minute. This is also when the spectators thin out a bit after the bridge so it’s easier to connect with “your people.”  Someone usually brings a flag or helium balloon so I can spot them a mile away and get to their side of the road.

MARK: Tower Bridge is f*cking epic. I can’t put it any other way. I get chills thinking about the noise and the feeling as you approach it. Once you start going over, it’s like nothing you’ll experience anywhere else. As you come off, depending on the wave you’re running in, you may catch a glimpse of some of the elite runners making their way on the other side of the road.

Making your way to Canary Wharf, there is a lot of twisting and turning that can lull you to sleep pacewise (though the noise never abates), and some streets can get somewhat narrow in spots. I don’t quite know why, but I struggled with Canary Wharf both times I ran.

THE FINISH OF THE LONDON MARATHON

What to expect the last 10K

CHARLIE: You’re on your way back into Central London and heading to the finish. Just as you saw the faster runners as you headed out to Canary Wharf, now you’ll see those behind you. I love looking out for charity runners, those in costumes and perhaps those that are struggling and give them a little support. 

You’ll run past the Westin cheer squad in bright yellow, hit the Lucozade aid station and then run through the underpass tunnel at Blackfriars. There may be some runners using this moment away from spectators to have a wee (although hopefully this doesn’t happen too much anymore – they have put portaloos in there now!)

Popping out from the tunnel, this part of the course really feels like the final stretch, running along the Embankment to Big Ben. It is loud and the energy is electric. As well as Big Ben, look out for the London Eye on your left. 

After turning right at Big Ben, it feels like there are a series of twists and turns to get you to the finish. Spectators line the street 4-5 deep here as you make your way along the final mile to Buckingham Palace and make the final turn onto the Mall. They count you down with 800 meters then 400 meters to go.

Your spectators can’t get right to the finish line so keep this in mind and ensure you have a meet up point for afterwards. There are letter meet-up points, many of which are in Horse Guards parade which can be rather crowded. If you have a popular letter, it might be worth choosing a less popular one as your meeting point! The goody bags are a little disappointing, so don’t forget to put a recovery drink or bar in your drop bag or give them to spectators to ensure you don’t have to wait too long for your post-race protein and carbs.

CHRIS: You will now be heading into the financial district and then down onto the Embankment. When you get to Tower Hill there is not much left! Mile 23 and a parkrun to go! Once you see Big Ben just focus on it the whole way. Get there, turn right and it is just the rundown to Buckingham Palace. Take a breath as you turn right and remember to smile and look up as you race down the Mall to the finish! Remember to thank the volunteers who will give you your medal and kit bag.

SUSAN: This is where there is a short section of cobblestones, they usually cover it with a “carpet” but it will get your attention on tired legs. 

MARK: Getting out of Canary Wharf gets you to the homestretch, and as you make your way back, you’ll get to see more runners coming off Tower Bridge. Use some of that excitement as a mental boost as you approach the Embankment. It seriously became a blur the last two times I was running the final 10K, and once you take the right at Big Ben, it felt like it was over in a flash.

Spectating Tips

How your people can see you on race day

CHARLIE: If your spectators want to see you multiple times on course then I’d suggest looking at how they are going to travel between cheer points. 

➤ Mile 9 / Surrey Quays/Canada Water / Easy viewing, coffee shops, bathrooms and simple to get on a tube/train to a second location. This is a good spot if you have kids as it’s not too crowded. 

➤ Mile 12 / Tower Bridge / If you do want to watch here (or close to the finish line) make sure to stake your place early! You could easily watch here then walk along the river to Mile 23. 

➤ Mile 13/22 / Shadwell / See your runner twice from the same point (bring snacks for yourself)!. If you’re coming from Mile 9, jump on the train at Surrey Quays.

➤ Mile 18.5 – Canary Wharf / Plenty of food and bathroom options for spectators, plus this part of the course is when a lot of runners hit the wall. The crowds are bigger than they used to be years ago.

➤ Mile 23 – Mansion House / Catch your runner here and join the Westin Cheer Squad (crowds line the streets but aren’t too deep at this point), then hop on the district line to St James Park to meet up with them when they’ve finished. 

Personally I’d avoid trying to watch your runner in the final miles but if you want to you can get the District line (eg from Tower Bridge) or Jubilee line (eg from Canary Wharf) to Westminster at mile 25-ish. Be warned, the tube stations are very busy on marathon day so make sure to factor in extra time to get around. 

CHRIS: My family are always at Canary Wharf at the FORDY RUNS Running Club cheer station which is the loudest on the course. Canary Wharf is great with kids as there are plenty of toilets and it’s not too busy. 

SUSAN: If your team wants to see you actually finish, they need to stake out a place early because it fills up quickly. Alternatively the section between 24 and 26 is usually spectator friendly and not as crowded.

Final Thoughts

CHRIS: If you are meeting family at the finish line, try not to meet at the letters like everyone else. Pick a spot you have agreed to in the week leading up to the race. Alternatively use the letters but meet at Z or Y! Lastly remember to enjoy it, London is a special race and you need to enjoy this race. Look up and smile the whole way. Write your name on your bib or shirt as you will get so much support. Remember to watch my video on what to pack for race day as it is a game changer! Good luck!

SUSAN: The costumes. This is predominantly a race of charity runners so there is a very high percentage of costumed runners out to represent their cause and have fun. I have run with Spiderman, Big Ben, and an unusually large (and quick) tub of margarine. Take it all in!

CHARLIE: Coming into the city early? Try out one of the numerous shake out runs held by brands on Saturday, plus the free food options for those with medals to enjoy post-race. This course is fast and flat, so many go for a PB…if you aren’t having a day, try to look up and take in the crowds, the charity runners in costumes, the city itself, knowing you are running in the home of the modern marathon!

Charlie Watson is a runner and dietician (@runnerbeans on Instagram) who has run London four times and wishes she was running again this year. An Abbott World Majors six-star finisher, she has also run as the official 4:45 pacer during the London Marathon. After 15 total marathons, it’s still her favorite.

Chris Ford is founder of Fordy Runs, the largest and most-inclusive running club in the UK. He’s also the host of the Fordy Runs YouTube channel where he reviews running shoes and gear.

Susan Meier is a longtime runner and Abbott Marathon World Majors six-star finisher who has run the London Marathon three times. She resides in Florida.

Mark Lent is a runner, reader, and nerd (his words) who has run a handful of marathons including two jaunts through the streets of London, which has been his most memorable race by a large margin.

Meghann Featherstun is a registered sports dietician and founder of Featherstone Nutrition, providing expert fueling strategies for runners everywhere. She’s also the co-host of Fuel for the Sole, the number one running nutrition podcast in America, produced by Believe in the Run.