How to Train for a Marathon

Always wanted to run a marathon? With these easy steps, you will be running 26.2 miles in no time.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• A good pair of running shoes.
• Running apparel
• Ipod (optional)
• Motivation

1. Talk to your doctor. Running a marathon can be strenuous on the body, so it is always a good idea to check with your practitioner to make sure your health enough to start training.

2. Get the right gear. Now that you have your doctor's okay, get the right gear. You do not need name brand items, but when it comes to running gear, you get what you pay for. Nike has some great running shoes, as do New Balance. Go to your local shoes store for a custom fit.

3. Stretch. Before you start running, make sure you stretch. Stretch your hamstrings, quadriceps, lower back, illiotibial, and your groin. Stretch for at least fifteen minutes before each run. NEVER run without stretching, NEVER!

4. Set a goal. While many people expect to take a placing in their first marathon, it’s good to be realistic. A good finishing time for the first few marathons is four hours. Three and a half hours is great after 5-7 marathons, and three hours is excellent after ten or so marathons. However, set your own goals, and adjust them when needed.

5. Now start running. If you are not a regular runner, run for fifteen minutes at a comfortable pace (just keep your feet moving). Plan to be able to run 26.2 miles in 16 weeks; perhaps sign up for a marathon four months from the day you decide to start running. Increase your run by 15 minutes every week until you reach four hours.

6. 
   Me when I did my first marathon under 3 1/2 hours.

   Keep the motivation. Decide why you are running. Maybe you are running for your children, your spouse, or yourself. Perhaps you are running to lose weight, stay health, or live a long life. Whatever the reason, keep the goal in your mind when you are running, your going to need it. At the 20 mile marker, you may hit "the wall", where every bone in your body will ache: keep moving. Remember why you are there.

Tips & Warnings

• Always get your doctor's permission before starting any exercise regiment.
• Have fun!

[athome]

on 5/12/2009 I am in training now for marathon running but I am only up to 13 miles.