Preparing for Your First Marathon

October 5th, 2009

Running a marathon is an exciting, although daunting commitment. You may find marathon running to be a life-changing experience, and the preparation is a large part of that. You can’t become a marathon runner overnight, but you can get there with time and preparation. Here’s how to do it.

Start early. Most runners will need about 6 months to a year of running experienced already, and marathon training will take about 26 weeks-1 week for every mile raced. If you’re out of shape, you’ll probably need to start even earlier. They key is to understand that with time on your side, you can gradually ease yourself into the shape you need to be in to do a great job at the marathon.

Become a part of a training club. Check out running clubs and other organizations that can coach and support you in your journey. These groups can help you stay committed and bring a social aspect to marathon running. You’ll also find that running in a group is much safer-you may be able to go running early in the morning or at night, where it might not be so safe to do by yourself.

Invest in your commitment. You’ll need to get a great pair of running shoes that can support your feet and make you feel great even after beating them up on a run. A good pair of running shoes will also help to prevent injuries, so be sure to retire shoes around 300-400 miles, when the cushioning starts to break down. You will also need to invest in good running clothes like moisture-wicking clothing as well as a hat and sunglasses. Sunscreen is essential as well, and a stopwatch will help you track your time and regulate your pace.

Map out a training program. Talk to others who have done marathons and find out what worked for them. You’ll need to slowly increase your distance and speed each week, following 5 run days and 2 rest days. Don’t forget to stretch before and after every run, and indulge in meals with the carbohydrates and fat that you’ll need to keep going. You should also be careful to stay hydrated every day, even when you’re not running. Hydration packs can be especially helpful when you’re on a run.

With the right training and attitude, just about anyone can take on the challenge of running a marathon. Follow these tips, and you will be well on your way to marathon preparation.

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