How to Run a Marathon for the First Time

Running a marathon, 26 miles 385 yards, is a gratifying experience and a life time goal for some. It may take a lot of training and discipline, but can be accomplished by almost anyone. Plan on at least five to six months of conditioning before your first marathon, as training programs vary and depend on your overall fitness level.

Difficulty: Challenging

Instructions

1. Find a local runners group and begin training with them. It helps to have others motivate you on the days it gets hard to hit pavement. Also, the experienced marathoners in the group can give you good advice and tips.

2. Start your training by running 20 to 30 minutes every other day. Your weekly goal here is to get to 40 miles a week. This may take some time if you're not conditioned.

3. First time marathoners should do some speed training to build up endurance. Do several repetitions of half mile to one mile runs at a fast pace and take breaks in between runs.

4. Participate in build-up runs, or races. These runs will give you some racing experience. This way you can learn things like what type of shoes to wear and how to keep hydrated on the path.

5. Plan a long run for every other weekend. Gradually increase mileage of your long runs until you can run 18 to 20 miles three times prior to the marathon.

6. Taper off your training for the last three weeks. Do no long runs about 10 days before the marathon and get a full two to three days rest prior to the event.

7. When it comes time to run your first marathon, be sure to pace yourself. Keep a steady pace throughout the entire race.

Tips & Warnings

• Stretch every day, even on days you're not training.It's helpful to get other forms of exercise in too. Things like swimming and weight training can help build muscle and endurance. It also breaks the monotony of running everyday.
• Eat a well-balanced diet and drink plenty of water to keep you hydrated. When exercising, drink small amounts every twenty minutes. Don't skip any meals, as you'll need all the energy you can get.
• It may be beneficial for you to carbo-load before the marathon. Carbs are the body's first choice of calories to burn, when you over-load your body with carbohydrates your body stores them in your muscles. Start increasing your carb intake about a week before the race.
• Choose a shoe that works right for you. It's a good idea to go to running store and get fitted for a shoe that works with your foot.
• Choose the right clothing. Some people get chaffed after running for long periods. A good, breathable material is recommended. Women should wear sports bras. Men usually run with no shirts in the warmer months, but in cold weather may tape their nipples to prevent chaffing from their shirts.
• Stay hydrated during longs run but don't drink too much. Drinking more water than what you sweat out can cause a sodium imbalance, which can lead to serious consequences, maybe even resulting in death. Eating salt packets can put back lost sodium into your body.
• If it hurts, don't run. Find other forms of exercise until your injury is healed. Running with an injury can make you injury worse and prolong your recovery.
• When running at night, wear reflective gear.

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