Things You'll Need:
- Running shoes
- Running clothes
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Step 1
A marathon is a tough and grueling challenge, but most anyone can run a marathon if they are willing to devote the time and energy necessary to make it to the finish line. The first step is to evaluate your running history. Most experts agree that a sufficient running base is essential for completing the race and having a good experience. Before attempting the marathon, most runners should have been running for at least one to two years, with a mileage base of 15-25 miles per week. This mileage base ensures that your body has adapted to the rigors of repeated running activity and it decreases the chances that an injury will sideline your training.
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Step 2
After building a running base, most runners designate anywhere from three to six months to prepare for the marathon. This is the time when you will want to chose a training plan. There are many plans available, but the most important thing is to pick a training plan that fits your schedule and your running ability. Hal Higdon, author of "Marathon: The Ultimate Training Guide," offers several plans designed specifically for novices at www.halhigdon.com. Jeff Galloway, another notable running expert, also offers marathon plans for beginners at www.jeffgalloway.com.
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Step 3
After you have decided on a training plan for your marathon, the next step is to get out there and hit the road. The keys to a successful marathon are consistency and the long run. It's not the end of the world if you miss one run, but try to be consistent and do your scheduled runs as often as possible. The long run is performed once a week, and helps your body adapt to running for long periods of time. Most training plans for beginners start the long run at six miles and gradually increase the mileage each week until they are running approximately 20 miles four to six weeks before the start of their race.
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Step 4
After the bulk of your training is complete, you will start the taper about two to three weeks before the marathon. The taper is when you gradually scale back on your mileage each week to allow your body to recover before the big race. It might sound crazy, but the taper is essential to running a good marathon. Higdon says rest is particularly important in the weeks leading up to a marathon because "it is during the rest period (the 24 to 72 hours between hard bouts of exercise) that the muscles actually regenerate and get stronger."
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Step 5
Finally, after you have completed the taper, it's time for the marathon. It is completely normal to be nervous before your first marathon, but it helps to relax and have faith in your training. Most running experts will agree that it is better to run conservatively and enjoy your first marathon experience rather than worry about finishing in a certain time. You will have many more marathons to worry about improving your time.
Comments
Magentaslb said
on 10/20/2009 Informative, well written article. 5*s