Professional Runner Shares Marathon Preparation Tips Ahead of ING 2025

On Saturday 31 May 2025, the 18th edition of the ING Night Marathon Luxembourg will take place, continuing a tradition that began in 2006.

Ahead of the event, Chronicle.lu spoke with Tetyna Vernygor, professional runner, former participant in World and European Championships, and winner of the 2023 half marathon during the ING Night Marathon. Now coaching children at CSL athletics club and preparing adults for long-distance races, she shared insights on how to train for a marathon - and who might want to wait before attempting the distance.

When asked what advice she would offer to aspiring marathon participants, 42-year-old Tetyana Vernygor emphasised the importance of motivation and preparation. “If a person is hesitating or unsure, I would advise against running a marathon for now,” she said. “Marathons have become very popular, and many people want to participate simply because someone they know has completed one. If there is any doubt, it is better to postpone the idea.”

She warned that approaching the distance without true personal motivation can result in more than just physical strain. “This can lead to injuries and both physical and psychological exhaustion,” she explained. “When someone truly wants to do it, the body responds with the necessary energy for preparation.” For those who are uncertain, she recommended trying a shorter event first: “In cases of uncertainty, a half marathon is a safer option - it does not carry the same risks.”

Reflecting on her own experience, Ms Vernygor noted that attempting a marathon without adequate preparation can carry serious consequences. “From my own experience, I recall cases during marathons in Kyiv where participants collapsed before finishing, with some resulting in fatalities,” she said.

She stressed that age and current fitness levels must be taken into account. “For example, someone aged 25 and someone aged 45 would have completely different training needs,” she stated. “If we consider an average person with no heart or musculoskeletal issues, starting from zero, I recommend no less than two years of regular, structured, and disciplined training - not necessarily daily - before attempting a marathon.”

For those with a background in running or similar sports, one year may be sufficient, provided the training is consistent. “This should involve running three to four times per week, covering at least 60 kilometres weekly for at least six months,” she advised. “That level of preparation would allow them to finish the marathon safely, even if not aiming for a competitive result.”

The former marathon athlete recommended that runners preparing for a marathon aim to complete at least one continuous long run of 28 to 30 kilometres at a comfortable pace. For first-time marathoners without a significant running background, repeated runs of 25 to 28 kilometres over the six-month training period may be sufficient. She noted that overall weekly mileage is more important than a single long run, advising that consistent training and balanced load distribution are key to safely reaching the finish line.

Tetyana Vernygor advised beginners to use a chest strap heart rate monitor rather than relying solely on wrist-based sensors, as wrist devices often fail to maintain proper skin contact and can give inaccurate readings. “If you’re buying a watch, make sure it comes with a strap that’s compatible,” she said, adding: “It doesn’t matter which brand. I’m a fan of Garmin - they are the most accurate.”

She also recommended monitoring both heart rate and breathing to guide training intensity, especially for those new to running who may not yet understand their heart rate zones. “Focus on your breathing - how comfortable it feels, whether you can talk while running. That’s a better gauge than chasing a fixed heart rate.”

According to Ms Vernygor, heart rate targets during training are highly individual. For complete beginners, elevated heart rates are normal. Over time, consistency helps improve efficiency. She noted that runners can either follow a structured training plan or work with a coach, and those seeking precision may consider lab testing to determine their optimal training zones.

Moreover, Tetyana Vernygor recommended that novice runners choose training shoes with thick soles and strong cushioning to minimise impact on joints, especially when running on asphalt. She cautioned against lightweight or racing-style shoes, which often lack proper shock absorption and can increase the risk of injury to the knees and lower back. For training, heavier shoes with more support are preferable, and carbon-plated models should be avoided.

The 2023 half marathon winner emphasised the importance of proper hydration, especially during long runs, to avoid placing excessive strain on the heart. She recommended carrying water using soft bottles or hydration belts: “During long runs, it’s essential to drink. After training, it’s also important to replenish not only with water but with minerals, since a lot is lost through sweat.”

She advised runners to adjust fluid intake based on how they feel, but noted that during high-volume training, an athlete may lose up to three litres of sweat per day and should compensate accordingly.

Regarding nutrition, Ms Vernygor recommended a simple, balanced diet free from fast food and heavy fats. Alcohol should be minimised or eliminated, and meals should consist of easily digestible carbohydrates and lightly processed ingredients. “Avoid fried and spicy foods, as they put extra strain on the liver,” she explained, suggesting instead steamed, baked or stewed dishes.

She also encouraged the inclusion of lean proteins such as chicken and turkey, as well as dairy products like cheese, yoghurt and cottage cheese. Legumes, lentils, beans, seeds and nuts are also beneficial components of a runner’s diet.

In the final week before a marathon, Tetyana Vernygor would advise runners to significantly reduce both training volume and intensity. A common mistake, she noted, is overtraining in the last days - attempting to “catch up” with long runs of 10-15 km just before the event, which can lead to fatigue and poor performance.

Instead, runners should prioritise rest, minimise stress and stick to light jogging. She also cautioned against consuming heavy or fatty foods the day before the race and recommended avoiding dairy to reduce stomach acidity. In terms of hydration, Ms Vernygor stressed the importance of gradually increasing fluid intake three days before the marathon. Insufficient hydration, she explained, can result in serious physical consequences during the race, including dehydration, muscle failure and an inability to finish.

Tetyna Vernygor advised runners not to focus on the distance covered or the number of kilometres remaining. Instead, she encouraged participants to enjoy the moment and take in the atmosphere of the race, especially at events such as the ING Night Marathon where music, entertainment points and public support provide strong motivation. “Pay attention to the signs,” she said. “Some of them are really funny, and when you're exhausted around kilometre 35, they can give you just enough energy to keep going.”

She also emphasised the importance of avoiding fixation on finishing times, suggesting that stress over performance can drain valuable energy. Supporting other runners, exchanging smiles or sharing a joke can ease the mental strain and even make the race feel shorter.