14 Of The All-Time Best Marathon Running Hacks

Looking for marathon training hacks that work? These are the training hacks you can use without drinking the Kool-Aid—grounded in simple habits, real science, and a bit of hard truth.

If running a marathon is like sitting an exam, consider this your revision timetable, minus the panic and energy-gel confetti. Build gradually, keep the body honest, and you won’t crash and burn at mile 20 like a budget airline.

Don’t Take the Lunge (Do the Work That Matters)

“Warming up properly is essential to reduce the risk of DOMS — Delayed Onset Muscle Soreness,” says physiotherapist and advisor to Deep Freeze and Deep Heat, Sammy Margo.

Personal fitness trainer Chris Ruxton—who swears by Deep Freeze and Deep Heat as his go-to cooling and thermotherapy topical solutions our bodies need to help keep them active—doesn’t mince words:

“A lot of people use lunges and stretches to warm up when the latest science shows that you need to do much more active movements like marching on the spot, swinging your arms and knee lifts.

The point of warming up is to increase blood flow and mobilise joints and muscles and stretches and lunges won’t achieve this.

“For an all-purpose warm-up when there is no inflammation, use Deep Heat Muscle Massage Roll-on to massage and lengthen the calf and thigh muscles, as well as targeting the sites where there is muscle adhesion or stiffness.

If you have any muscular or joint ‘trouble spots,’ apply Deep Freeze Cold Gel to the area well ahead of any exercise or training sessions to provide prolonged soothing relief while you work out.

Cooling down after any exercise session is paramount. Most people forget to and then wonder why they pick up muscle and joint problems. As part of my cool-down, I always use Deep Freeze Cold Gel which helps soothe my muscles too.”

Translation: prime the pump, not the pose. Dynamic movement first; your quads will thank you tomorrow.

Partners in Time (and Pace)

Team sport mentality wins even in solo pursuits. As Margo puts it: “Training with someone else is proven to lift performance. Sports scientists call this the Kohler Effect, and it kicks in because none of us wants to let their team, or a friend, down.”

Ruxton takes it further: “Sharing your exercise experience, in a class, as a team player, or as part of a real-life local or virtual community is always going to give you an edge — whether that’s motivation, routine, determination, competitiveness, performance, or all of the above.”

And yet, research for Deep Freeze shows that only 26% of adults use this obvious edge. If there’s a free marathon training hack, it’s a training partner who won’t accept your excuses.

Road Runners (Treadmills Count—Use Them Right)

Injury in tow? Margo’s advice is plain: “If you are carrying an injury, do your training on a treadmill as this involves much less impact on the feet, ankles, and knees.

Chris Ruxton adds, “If you’re fully fit and using a treadmill for convenience, always set it on a slight incline — as this will provide more of a real-road run.”

No heroics required—just sensible load management and an incline button.

Tracks for Making Tracks

Music isn’t fluff; it’s free wattage. Studies show favourite tunes nudge you to go longer and harder. Ruxton again:

“Music has an impact on your RPE — your Rating of Perceived Exertion — so when you’re listening to tracks you like you can push yourself more.

That’s important for any exercise plan, and it’s essential for an event like the Marathon which demands endurance and stamina.”

Call it psychology, call it rhythm—either way, it’s a legal performance enhancer and a tidy marathon training hack.

Chillax (Yes, Really)

Save the heroics for race day. Ruxton’s closer: “Every run should start with a warm-up and finish with a cool down,” Chris Ruxton advises. “Leisurely stretches will clear lactic acid from your muscles, which reduces the risk of DOMS.

They will also help to lower your heart rate and adrenaline levels, which will maximise the general health benefits of exercise. Finish off by using Deep Freeze Glide-on Gel to cool muscles in the thighs, calves and ankles and to target any niggles.”

Consider this the bit most runners skip—then pay for.

The 12 Easy ‘Hacks’ (As Laid Out by PT Chris Ruxton and Physio Sammy Margo)

1. For an all-purpose warm-up when there is no inflammation, use Deep Heat Muscle Massage Roll-on to massage and lengthen the calf and thigh muscles, as well as target the sites where there is muscle adhesion or stiffness.
2. If you have any muscular or joint ‘trouble spots,’ apply Deep Freeze Cold Gel to the area well ahead of any exercise or training sessions to provide prolonged soothing relief while you work out.
3. Warm up for a total of 10 minutes, using simple aerobic movements which explore a range of movements:
4. March on the spot, then backwards and forwards, swinging your arms as you go.
5. Put one foot forward, heel first, and with the other leg slightly bent punch forward with both hands as you alternate this leg movement.
6. With your back straight and abs tight, do 30 knee lifts with your thigh at a right angle to your hip.
7. Roll your shoulders in each direction 10 times.
8. With your feet a shoulder-width apart and hands outstretched bend at the knee to lower yourself no more than 10cm, 10 times for each leg.
9. After your workout, perform leisurely stretches to rid muscle tissue of lactic acid, lower the heart rate and reduce the risk of DOMS:
10. Hip Stretch: Put one foot forward, ease your weight into your straightened back leg and hold for 15 to 20 seconds to feel a stretch across your hip. Repeat with the other leg.
11. Quads Stretch: Keeping your knees together and trying not to lean to one side, hold the top of your left foot and gently pull the heel towards your bottom. Hold for 15 seconds and repeat with the other leg.
12. Hamstring Stretch: Put one foot forward, heel first and toes pointing upwards, and bend the other knee with your hands on your hips. Hold for 15 seconds and repeat with the opposite leg.
13. Calf Stretch: With both feet pointing forward, step forward and bend your front leg while pushing down with your rear, straightened leg. Hold for 15 seconds and repeat.
14. Finish off by using Deep Freeze Cold Gel to help cool tired muscles in the thighs, calves, and ankles and to target any niggles or trouble spots.