How to Train For a Marathon

Sometimes called the ultimate endurance event, the marathon is a high goal to reach. However, you can finish the race if you follow these steps.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Running shoes

1. Schedule an appointment with your doctor to get clearance to begin a running program.

2. Get fit for a good pair of running shoes. At a running specialty shop, they analyze everything from a runner's gait (how they step) to the pronation (the inward turn) of your foot to ensure a comfortable fit.

3. Pick a goal race, preferably 6 months to 1 year from now. If you haven't been running at all, make it closer to the year mark. Register for it for extra incentive to stick to your goal.

4. Start running. Put in long runs on weekends. Later in the training, when your mileage gets very high, this will be necessary. During the week, put in easier, shorter runs. Enjoy the sport.

5. Look online for training plans. There are several different types of plans to help you reach your goal. Runner's World offers a training plan to help beginners run a marathon. Most of these plans start at daily runs around 3 miles.

6. Adjust the training plan so that the end "race day" (the last day of training on a specific program) coincides with your actual race. This may mean stretching it out a few weeks, or cutting a week out. Cutting out more than a week is not advisable.

7. Follow the training plan, all the way up to race day.

8. Show up for your race, and think good thoughts. All the effort and time put in will pay off!

Tips & Warnings

• Training while hurt can turn a simple injury into a season-ending one.
• Stretch before and after your runs. While this may not seem important at the time, the next day will be much more comfortable if you do!
• On days off from running, consider lifting weights, swimming, cycling, or just getting outside with the family. This will diminish boredom, and help improve overall health.
• If you have been running in the same shoes for 6 months, or if there is obvious wear on them, it's time to replace them.
• Taking care of yourself is much more important than following a training plan. If you don't feel well, don't beat yourself up for missing a day of runnin

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