How to Start Training for a Marathon

A marathon is not something you just get up and do. You should walk, though briskly, before you run so that you condition the muscles for the length of the race. When you have sufficient endurance, increase the pace. Maintain a balanced diet, getting adequate protein and complex carbohydrates. Build up to the marathon, and then do it at a pace that fits your body. It's more a test of self than a competition with others. With a dedicated program, however, any able-bodied person can achieve this.

Things You'll Need

• Running shoes

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Instructions

• 1

  Set a goal, and formulate a plan. Consider marathon training like planning a trip, and lay out all the steps along the way. Six months is a good training schedule.

• 2

  Start exercising regularly for at least 30 minutes without stopping. Make it a combination walk with light run, with a goal being to ultimately run 30 minutes at a time. This conditions the body for a more vigorous, 16-week training program.

• 3

  Purchase durable, well-fitted running shoes. These shoes should take into account foot type, foot strike and stride pattern. Ultimately, at least two pairs of shoes are necessary; and a better plan is to replace shoes every four to eight months. This is due to the increased wear that a consistent training program puts on the shoes.

• 4

  Start running regularly 18 weeks prior to a marathon. Follow the dictates of Team in Training, a nationwide group.

• 5

  Run shorter distances of three to five miles slowly for three straight days. Rest on the fourth day.

• 6

  On weekends, run a longer, harder distance, which basically combines the distances of the three slow running days. Following or preceding that day, do cross-training to rest, yet still coax the muscles: swimming, walking, or bicycling.

• 7

  Repeat the running patterns of steps 5 and 6 for 18 weeks, culminating in the last week with a 20-mile weekend run.