Things You'll Need:
- good quality running shoes, running shirt, socks, shorts, and shoes, water bottle, some type of carbohydrate gel (Gu, Cliffshots, CliffBlocks, Sharks, etc)
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Step 1
You will need to get your running gear first. Go to your local running store and get fitted for a shoe specifically for your foot. The sales person at the store should watch you walk without your shoes on to find out if you are neutral, pronate (ankle tips to the inside) or supinate (ankle tips to the outside). Once you have your shoes, get your socks, shorts, shirt, and sports bra if applicable. The dri-fit and material that wicks away moisture is great really nice. Your run is going to be hard enough... you don't need to be smelly and sweaty on top of it.
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Step 2
Now that you have all your gear, you will need to find a training schedule online that will give you an outline for your weekly runs. You will need to choose which marathon you want to run and plan your schedule accordingly. Plan on a schedule that is 3-4 months long to build up your mileage. Typically you will run 4-5 days a week plus cross training, building your mileage with each week. The schedule should have a mix of easier and harder runs with cross training in between for the week nights.
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Step 3
Expect your long runs to take place on the weekend, when you have more time to dedicate the hours. Your long runs will take anywhere from 2 - 4 hours. Be sure you stretch before and after each run and plan what you are going to eat before your long run to keep give you energy (peanut butter sandwich, 1/2 a wheat bagel, banana, oatmeal, etc). Be sure you hydrate the day before your long run. For some people it is easier to rotate your weekends of long runs, i.e. one weekend do a "shorter run" of 10 - 15 miles, the next weekend do a "longer run" of 17 - 24 miles.
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Step 4
The week before your marathon, your schedule should have you "tapering off" in your mileage in order to rest before your race. Be sure to follow tapering schedule so you don't burn out or get injured. The one or two nights before you your marathon, carb up! Avoid heavy sauces and new types of food. The morning of your marathon- don't try any new food - stick with what you have been eating before your other long runs. The last thing you want when you are running 26.2 miles is to have a belly ache. Make sure you have worn the clothes you are going to wear the day of the marathon on some of your previous long runs- that way you know for sure that you are comfortable running a long distance in this attire.
Get to the start line at least 30 minutes before the race starts and be sure to check the marathon schedule for their arrival time recommendation. Stretch before the run to warm up.
Now... you are ready... You have trained very hard for several months, your dedication has paid off and you are ready to get out there and run your marathon! Give it your all and most importantly, have fun!
Make a plan for what you are going to eat after the race- go crazy and reward yourself. Don't forget to drink a big ol' beer (or several) after the race, you deserve it!
