- How did you prepare to be able to run a marathon with a very good 3:24:07?
- Harry Styles not only ran but also integrated boxing exercises and intense workouts into his routine.
- His diet is pescetarian, that is, rich in fish and seafood.
The news that Harry Styles—former One Direction member turned solo artist and actor (did you know he appeared in Christopher Nolan’s Dunkirk?)—ran the Tokyo Marathon in 3 hours, 24 minutes, and 7 seconds made waves. That’s a seriously respectable time, proving he put in some solid preparation.
A Physical Transformation
Styles has been on an impressive fitness journey, incorporating boxing-inspired workouts influenced by champions like Tyson Fury and Anthony Joshua. His training includes kettlebell swings, jumping lunges, and sprints, all designed to build power and endurance.
What does this have to do with marathon training? A lot. These exercises boost glute and core strength, improve running efficiency and lactate tolerance, and fortify joints and tendons—key for preventing injuries. When combined with aerobic workouts, they help delay fatigue and make those 42 kilometers feel (a little) more manageable.
The diet
Alongside training, Styles has followed a pescetarian diet for over eight years. While he was vegan during his One Direction days, he later switched to a diet rich in fish and seafood, which provides omega-3 fatty acids and essential vitamins that support heart health and muscle recovery.
How he trained for the marathon
Styles works with personal trainer Thibo David, who designed a program that blends strength training with long-distance running. The results? During the Tokyo Marathon, he kept an incredibly steady pace, finishing the first half in 1:42:03 and the second half in 1:42:04—a masterclass in energy management.
His shoes of choice
Curious about his gear? Styles ran in the Nike Alphafly 3, high-tech shoes featuring a carbon fiber plate and Air Zoom units for an extra energy boost. No surprise there—these shoes have helped set multiple world records in recent years.
The takeaway
Sure, Styles has access to top-tier coaches, nutrition, and training time, but his dedication is something anyone can emulate. Here’s how to apply his approach to your own running journey:
- Structured Training – Don’t just run. Add strength exercises to improve endurance, speed, and injury prevention.
- Balanced Nutrition – Fuel your body with a diet that matches your energy needs and supports muscle recovery—whether you eat plant-based, pescetarian, or otherwise.
- Smart Shoe Choices – Invest in running shoes that match your style. Carbon-plated shoes (like Styles’ Alphafly 3s) only make a difference if you’re running faster than 3:30 marathon pace—Styles averaged 4:50/km, making them a solid choice for him.
- Rest & Recovery – Prioritize rest days to let your body recover and avoid injuries.
With the right training, mindset, and consistency, you don’t need to be a global superstar to crush your running goals.
(sources: Olympics)