How to Train for Your First Marathon

If you are in reasonably good health, preferably over age 18, and have the necessary time and energy, you can run a marathon.

Difficulty:

Moderately challenging

Instructions

Things You'll Need

• Running Clothes
• Running Shoes
• Running Watches

1. Establish a solid fitness base. From a recommended 15 to 20 miles a week, gradually build to a peak mileage range of 30 to 40 miles.

2. Minimize the stress on your body by doing other sports, such as swimming or biking, especially after a long or hard run.

3. Practice the hard/easy principle. Intersperse stress and rest by taking days off to recover and adapt to marathon training.

4. Increase gradually. Up your training mileage by no more than 10 percent a week.

5. Run at least three long runs, from 18 to 20 miles.

6. Stick with 20 miles. Most experts say there is no reason to go beyond this amount in training, and the risk of injury increases with longer runs.

7. Consider speed work. Faster running isn't necessary for first-timers, but it can be useful. Make sure to consult an expert, such as a coach.

8. Practice racing. Use shorter events to practice pacing and drinking, and to test running gear.

Tips & Warnings

• Find a friend or training group. Consider a training partner and/or a group to help get you through the long runs.

• Practice mentally as well as physically. The marathon can take enormous concentration. Visualize yourself successfully running it in training.

• Remember to stretch. This is important to maintain flexibility and prevent injuries. Stretching before training is a bonus, but it's especially important after running.

• Study the distance. Read books and articles, and talk to experienced marathoners.

• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.