The Great North Run is one of the UK's most iconic and beloved races. Taking place every September, this world-famous half marathon attracts tens of thousands of runners to the streets of Newcastle, Gateshead, and South Shields each year, bringing people together to run for a good cause. Whether you're a seasoned runner chasing a personal best or a first-timer looking to try something new, the Great North Run allows you to challenge yourself in many ways whilst soaking up the incredible atmosphere.
Here at Start Fitness, we know just how special this event is, which is why we’re here to help you get the most out of it. From training tips for beginners and race-day advice to what to expect along the route and how to celebrate at the finish line, keep reading for everything you need to know about the Great North Run. So whether you're lacing up for your first go or you're a returning runner looking for a refresher, we’ve got you covered.
Can you do the Great North Run without training?
Technically, yes, you can take part in the Great North Run without training; however, it is really not recommended. The Great North Run covers 13.1 miles (21.1km), and while it’s an incredibly welcoming event with runners of all abilities taking part each year, attempting a half marathon without any preparation can put unnecessary strain on your body and increase the risk of injury and overexertion.
Even if you follow a basic training plan for 6-8 weeks prior to the race, it can make a huge difference to your experience on the day. Training will help you build up your stamina, get used to the distance, and avoid things like muscle strains, blisters, and exhaustion. If you’ve signed up late or you’re feeling underprepared, it’s still a good idea to do a few short runs or walks leading up to race day and pace yourself sensibly to get your body used to this movement.
Remember that the Great North Run is a very supportive event, and there’s no shame in walking parts of the course and taking rest when you need to. There are plenty of water stations and snacks handed out throughout the route to keep you going, and many medics on the scene if necessary. With a solid bit of training behind you, you’ll be able to soak up the brilliant atmosphere, enjoy the support from the crowds, and cross that finish line feeling proud rather than pained.
What is the average time to complete the Great North Run?
The average finish time for completing the Great North Run typically falls between 2 hours to 3 hours, though it can vary depending on the base level of fitness, experience and also the weather on race day. Seasoned runners generally aim to complete the race in sub-2 hours, and based on broader race data, organisers of the run report that the overall average finish time is around 2 hours and 12 minutes.
Keep in mind that no matter how long it takes you to complete the run, it’s still a great achievement, and if you’re looking to keep improving your time, you can always take part again next year and attempt to shave off some time and hit a new PB.
How hard is the Great North Run for beginners?
If you’re new to running, the Great North Run can be a challenge; however, it is also one of the most beginner-friendly running events in the UK. The route itself is mostly flat with a few steady inclines to watch out for towards the end of the race; however, a bit of training and the incredible atmosphere from crowd support will help carry you along when the miles start to feel tough.
For beginners, the difficulty of this race will largely depend on your fitness level and how much training you’ve managed to fit in. With a sensible training plan, even if it’s a mix of running and walking, most first-timers find this race achievable. Remember that there is no pressure to finish within a certain time; it is the taking part and completing this incredible personal challenge that counts, so if you need to stop and catch your breath, that is completely okay.
The hardest parts of this route for beginners tend to be the final few miles when fatigue starts to set in and there are a few hills to battle through. However, with a few of our helpful tips, any first-timer can get through and experience the incredible sense of achievement at the finish line.
Training is vital
The Great North Run is a half marathon, so for beginners it is recommended to train for 12-16 weeks to allow for a gradual build-up of mileage and fitness to minimise the risk of injury. We have a dedicated 12-week training plan you can follow along with to give you a starting point for your training. The priority here is to stay consistent, even completing short runs often is better than none at all.
Start slow
The most important thing to remember for those who are new to running is to start slow, especially if you’re starting with no base level of fitness. Following an interval running program such as ‘Couch to 5k’ can help gradually build up your fitness so you can slowly increase the distance and speed of runs each week leading up to the race.
Prioritise rest and recovery
Carving out time for rest days and active recovery is important in allowing your body to adapt and rebuild. Prioritising complete rest days is just as important as incorporating active recovery activities like swimming and cycling, especially as a beginner. It’s important to listen to your body, paying attention to any pain or discomfort you may experience and adjusting your training accordingly. Head over to our blog on the best runner’s stretch routine to aid in recovery for more guidance.
Enjoy the experience
Remember to have fun! Completing this race is something to be incredibly proud of. It may be tough, but it is an achievable challenge for beginners and one you’ll never forget. Make sure to celebrate your progress along the way and with the support from the Geordie crowds and famous Red Arrows flying past, it will all make it an unforgettable experience.
What do I need for the Great North Run?
If you’re taking part in the run for the first time, you may be wondering what you need to bring with you so you’re well prepared on the day. Whether you’re chasing a time or just aiming to enjoy the atmosphere when taking part, making sure you have the right gear on race day can make a huge difference. Here’s a checklist of essentials you’ll want to have sorted before you head to the start line:
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Running shoes - Make sure that you are wearing the trainers you have trained in so that they are well worn in and adjusted to your feet in order to prevent any discomfort or blisters that may come with a brand new pair. Proper running socks are also a must-have to keep your feet protected. Browse through our full range of running shoes to find a pair that will keep you supported throughout training, all the way to race day and beyond.
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Breathable running top and bottoms - The clothing you wear should be moisture-wicking, lightweight and comfortable. If you’re running for a charity, you may be given a charity vest to wear; however, you can choose to wear your own top as well. Pick clothing you have trained in previously, so you know that it won’t ride up or cause any discomfort.
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Official race number and timing chip - These are sent out before the event and are vital to making sure you can take part and track your race time.
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Running vest or belt with essentials - Having a secure place to keep your phone, keys, and any snacks, energy gels, and water is important. A running vest or belt can keep all of your essentials safe and secure so they do not interfere with your race, and give you easy access to quick energy-boosting snacks to keep you going. However, there are snacks handed out and water stations throughout the race if this isn’t something you want to carry with you.
Other things you may want to consider bringing with you are a warm layer for waiting at the start line that you can easily carry or dispose of, suncream or a waterproof jacket (weather dependent), and a bag packed with a change of clothes after the finish.
Keep in mind that our flagship store is located in the heart of Newcastle City Centre, just a stones throw away from the starting line, so don’t hesitate to pop into our shop in the lead up to the race. Whether you’re looking to get last minute nutrition essentials or want to get properly fitted from running shoes ahead of the race, we’re here to support you in any way we can so you can complete the race with ease.
There is a bag drop point available that allows you to drop off your bag with everything you may need post-race, such as money, phone chargers, warm clothing and recovery snacks. Head on over to our blog on what to pack for a running event for a more in-depth view of what essentials to bring with you to the Great North Run.
Get race-ready with Start Fitness
Ready to take on the Great North Run? Whether you’re chasing a PB or running for a great cause, ensuring you’re kitted out in the best fitness gear can make all the difference to getting you over that finish line. Shop our full range of running shoes, apparel, and fitness accessories here at Start Fitness to find everything you need to make this race one to remember.