A half marathon is 21.1km or 13.1 miles.

The distance of a full marathon is 42.195km or 26.2 miles.

Finishing times for marathons can range from just over 2 hours for world-class, seasoned runners to 5 hours for beginners.

An ultra marathon is any footrace longer than 26.2 miles - the most common distances are anything between 50K and 100K.

Training for a marathon involves a structured blend of long-distance runs, speed work, strength training, and adequate rest. Here's our FPRC guide:

• Build a base: Start by establishing a weekly running routine, gradually increasing your mileage to build endurance without causing injury.
• Long runs: Incorporate a long run each week, progressively increasing the distance to get your body accustomed to the demands of prolonged running.
• Speed work: Include intervals or tempo runs to improve your speed and cardiovascular efficiency.
• Cross-training: Engage in non-running activities, such as cycling or swimming, to boost overall fitness and reduce the risk of injury.
• Strength training: Add strength training exercises twice a week to strengthen muscles, joints, and tendons.
• Rest and recovery: Allow adequate recovery through rest days and ensure you're getting enough sleep to prevent overtraining and injuries.
• Nutrition and hydration: Focus on a balanced diet rich in carbohydrates, proteins, and fats, and stay hydrated to support training demands.
• Tapering: Reduce your mileage in the weeks leading up to the marathon to allow your body to rest and recover before the race.
• Mental prep: Visualize the race, set realistic goals, and develop strategies to overcome challenges during the marathon.
• Gear and apparel: Invest in a good pair of running shoes and appropriate clothing to stay comfortable during training and the race.

Starting with these steps well in advance of your marathon date is crucial to adequately prepare your body and mind for the challenge.

The best running shoes totally depend on your running style and the arch of your foot. We would highly recommend getting your gait measured so you know which running shoe is for you.

Here at Footpatrol we stock running shoes from brands such as Nike, adidas, HOKA, Mizuno, On, Saucony, Altra, Nnormal, NORDA and New Balance.

Trail running shoes, built for various terrains including pavement, offer superior traction and cushioning, though they might not be as lightweight or responsive as standard road running shoes.

• Trail running shoes have deeper lugged soles for enhanced traction, durable midsoles for support on uneven terrain plus tough uppers that keep debris out.
• Road running shoes have a smoother rubber outsole designed for surfaces like pavements, plusher midsoles offer better shock absorption and lightweight breathable uppers bring cool comfort.

Overpronation is the excessive inward roll of the foot during walking or running, which can potentially lead to injuries. Specific footwear may be required for support.

Underpronation, also known as supination, is the insufficient inward roll of the foot during walking or running, leading to increased stress on the foot's outer edge.

We recommend getting shoes half a size larger to accommodate foot swelling, increased blood flow during runs, and toe extension upon impact with the ground.

Points to consider for a proper running shoe fit:

• Enough toe box room to accommodate foot swelling.
• A secure heel, the heel should fit snugly without slipping when you walk or run.
• The midfoot fit should feel secure around the midfoot without squeezing it.
• The shoe should match the width of your foot, providing enough room to spread your toes naturally without feeling cramped or having too much space.
• The shoe's arch support should match the natural arch of your foot, providing support without causing discomfort.
• The shoe should bend and flex in a way that complements the natural movement of your foot.

Running shoes typically last between 300 to 500 miles (480 to 800 kilometers), but this range can vary based on factors like the runner's weight, running style, and the surfaces they run on.

It's important to pay attention to signs of wear, such as uneven tread wear, compressed midsoles, or discomfort while running, as these can indicate it's time for a new pair. Regularly rotating between two pairs of running shoes can also extend the lifespan of each pair.

FPRC stands for the Footpatrol Run Club, where we bring our community together through a shared love of running.

We meet at 6:30pm every Monday at Footpatrol, 80 Berwick Street, London, W1F 8TU.

Joining a run club is easy, we recommend doing this through Strava (our favoured running channel) or another social platform such as Instagram.

To join FPRC, follow our social media channels, which can be found in the footer of our website and website blog space.

Your running shoes are bound to get dirty; cleaning your runners properly can extend their life. Here's some tips for keeping them fresh:

• Remove dirt and mud: First, remove excess dirt and mud by gently knocking the soles together. Then, use an old toothbrush or a soft brush to scrub off the remaining dirt.
• Remove insoles and laces: Take these out to clean them. This will also allow you to clean the insides of the shoes thoroughly.
• Hand wash with mild soap: Fill a basin with lukewarm water and add a small amount of mild detergent or specialised shoe cleaner. Using a soft brush or cloth, gently clean the shoes, insoles, and laces. Avoid using harsh chemicals or submerging the shoes completely in water.
• Rinse: Rinse the shoes, insoles, and laces with clean water to remove any soap residue. For the shoes, you can use a wet cloth to wipe them down.
• Dry naturally: Stuff the shoes with paper towels or newspaper to absorb moisture and help maintain their shape. Then, let them air dry away from direct heat or sunlight, as high temperatures can damage the shoes. Do not use a dryer.
• Reassemble: Once everything is completely dry, reinsert the insoles, lace up the shoes and you’re ready to go.

Couch to 5K is a beginner-friendly running plan designed to help new runners complete a 5K run in about 9 weeks. The plan is easy to follow, and makes the journey both fun and achievable.

Zone 2 training involves exercising at moderate intensity, aiming to keep your heart rate at 60-70% of its maximum.

This effectively enhances endurance and cardiovascular efficiency, primarily by burning fat for energy.

To calculate your Zone 2 heart rate, subtract your age from 220 to find your max heart rate, then multiply it by 0.6 and 0.7 to find the lower and upper limits of Zone 2.

For example, if you're 30 years old, your Zone 2 would be between 114 and 133 bpm.

Usually in nature, trail running is running off-road, often on hiking or walking trails and across varying terrain, such as hills and mountains.

Here at Footpatrol you can find a variety of performance brands, suited for different running styles and terrains.

Our curated selection features labels like HOKA, Salomon, On Running, Altra, adidas, Nike, Mizuno and more.