Things You'll Need:
- Training program
- High quality running shoes
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Step 1
Begin light running and walking before your start your actual marathon training. This will get your body ready for the training that lies ahead. When you do begin training, increase your mileage by no more than 10 percent each week to reduce your risk of injury.
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Step 2
Select the marathon that you want to run. It should be far enough in the future to give you plenty of time to train for it. Look for a marathon course that doesn't have many hills.
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Step 3
Find a training program that meets your goals. Remember that your muscles need rest between workouts so that they can repair and get stronger. Therefore, choose a training program during which you run about 4 times per week.
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Step 4
Talk to your family about your marathon training. It's important that they understand how much time and dedication marathon running requires, especially as your mileage increases. Make it clear how important this is to you and that you need their support.
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Step 5
Buy a new pair of shoes from a running specialty store. When you go to the store, the sales person should watch you walking barefoot and ask you questions about your feet so that they can get you into the best pair of shoes for your foot type. Remember that a good pair of running shoes might seem pricey, but they're worth it if you want to avoid injury.
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Step 6
Find running routes to use during your marathon training. Try not to run on asphalt or concrete very much, as they're very hard on your body. Look for dirt, grass or other soft surfaces instead.
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Step 7
Add some cross training such as bicycle riding, swimming, weight lifting, walking or other sports to add some variety. This will help keep you from getting bored with your workouts and keep you motivated.
