How to Run a Marathon

You've been training for months and the big race is finally here. For peak performance, heed the following tips.

Things You'll Need

  • Sports gels
  • Sun visor or billed hat
  • Sunscreen
  • Running clothes
  • Running/sports drinks
  • Running watches
  • Running shoes
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Instructions

    • 1

      Position yourself at the starting line according to your predicted pace.

    • 2

      Start slowly--this is the key to finishing in good form. Check your pace at the 2-mile marker. If you're going faster than your target pace, slow down.

    • 3

      Resist the urge to pick up your pace between miles 4 and 10; stay relaxed, calm and focused. Breathe rhythmically and pretend this is a practice run.

    • 4

      Steady your pace between miles 11 and 13, then check your time. If you're slightly behind schedule at mile 13, pick up your pace. If you're more than 2 minutes and 10 seconds off your target time, don't bother.

    • 5

      Avoid attacking hills too aggressively; you'll need to conserve energy for the rest of the course.

    • 6

      Shake out your arms and change your form for a few strides to provide relief during miles 14 to 20.

    • 7

      Slow down and visualize the finish if you hit "the wall" at mile 20. Think in terms of how much time is left, and approach the remaining distance as a 10K race.

    • 8

      Gather your remaining strength for a final push during the last 2 miles. Use the sight of the finish line and the crowd's cheers to overcome fatigue and discouragement.

    • 9

      Stay loose as you approach the finish. Keep your knees up and your arms moving. Run hard at least 10 yards beyond the finish line.

    • 10

      Congratulate yourself--you deserve it!

Tips & Warnings

  • Drink water or sports drinks at every station, even if you don't feel thirsty. Toward the middle and end of the race, pour water over your head as well.

  • Carry power gels or other sports foods, or get them at rest stations if offered. Eat what has worked for you in your practice runs.

  • Use the runners around you for support--concentrate on passing them or following one.

  • Understand that there's no shame in walking and no shame in dropping out if you can't continue. Listen to your body.

  • Never attempt a marathon without proper training; this event is incredibly hard on the body. A good training program will help prevent injury.

  • Do not attempt to run a marathon if you have sustained an injury during training.

  • If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.

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Comments

View all 10 Comments
  • Scott Lee Thomas Mar 03, 2009
    Well written, great information and resources. This is solid information (particularly on shoes) that will help anyone prepare to complete this challenging but DO-ABLE adventure. Thanks.
  • ala003 Feb 26, 2009
    Great Article thanks for sharing!! 5
  • rockymountainer Feb 23, 2009
    Good Article, sounds like you may have run a few of these yourself... i feel like runnning a marathon right now :-)
  • MyJB Jan 13, 2009
    This is a good article and well written, too. It sounds like you know a lot about running.
  • Mike Dec 12, 2008
    You guys that runin marathons I dont know how you do it. Great article though!

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