Running a marathon may seem impossible, but with the right
training plan and attitude, even non-runners can work up to
finishing all 26.2 miles!
Steps
- Achieve a base fitness level. If you can't
run, walk, bike, or do some other aerobic activity for at least 30
minutes at a time, you should work up to this first before
attempting a marathon.
- Get committed. Choosing which marathon you
want to run is one of the best ways to do this. Not only do you
turn your general plan (running a marathon) into a specific one
(running the New York City Marathon on November 5th), but once
you've invested the registration fee (typically between $40-$100)
you have extra financial incentive to run it, too! Find a buddy to
do it with. You'll motivate each other.
- Pick a training plan that suits you. This is
possibly the most important step. Training plans range all the way
from ones that ask you to run three days a week to ones that
require seven days a week of training, and can begin with 2 and 3
mile or 10 mile runs. There are some good ones online; take the
time to look around for one that suits your schedule and your
fitness level.
- Stick with your training plan. It may seem
monotonous to run day after day after day. You might not be able to
fit in a run one day, or you might get sick or injured. It's fine
to miss a day or shorten a run every once in a while, but the
important thing is to get back out there as soon as you can.
Marathon training is a long, slow process, but it's the only way to
reach your goal.
- Enjoy your marathon. The last few miles will
probably hurt, but if you're properly prepared the rest of the race
should really be fun. Try to maintain a steady pace that seems on
the slow side for at least the first half of the race, but feel
free to pick it up during the second half if you're feeling good.
Most courses have entertainment along the way and plenty of
spectators to cheer you along. Take it all in- you've trained for
this for months, this is your day!
Tips
- Marathon training takes time. Most training plans begin 18
weeks or so before the marathon itself; make sure to take this into
account when you choose your marathon.
- Invest in a good pair of shoes (or two). A good pair of running
shoes should cost you $50-$120 and will last about 600 miles. Go to
a running specialty store and get fitted for shoes by an expert, if
you can, before you start your training. Ideally, you can buy two
pairs of shoes and rotate them every other day.
- If you're training like a marathoner, you should eat like one
too. Carbs, protein, calcium, iron, and other vitamins are all
essential for you to train like you need to. Cut out as much junk
food as possible.
- Do as much research as you can. Every runner has his or her
little tricks to make training easier, advice on nutrition,
favorite training plans, etc. Try out as many as you can and see
what works for you.
- It's also important to get proper nutrition during the
marathon. Drink the available sports drink, especially during the
first half of the race, as it will renew your electrolytes. Also
try to ingest some gel or orange slices if they're available. Your
body isn't designed to store more than 20 miles worth of calories,
so you need to get some during the race (this is why many runners
"hit the wall").
- Consider joining a training group. Besides a great way to meet
new people, having other people expecting you to train with
