Dreaming of running in a marathon?
Training, fuel, hydration, gear — get up to speed on marathon basics.
The following written content via Amanda Capritto
When ultrarunner Jamie King ran her first marathon, mile 19 brought tears and feelings of utter defeat. But instead of maintaining that negative headspace for the rest of the race, King flipped a switch when she realized how close she was to the finish line.
“As soon as that realization set in — that the finish line was within reach — my adrenaline took over, my mood improved and I was able to run again,” King tells CNET.
So she finished, and then went on to run many more marathons and even ultramarathons. The point is: Running long distances can really, really suck, but with a bit of grit and a grip on your perspective, anyone — even complete novices — can power through a full marathon.
If you’ve been keen on the idea of running a marathon but aren’t sure where to start, begin with this 26-step guide and you, too, can have the 26.2 sticker in the rearview window of your car.
Step 1. Make the commitment
Don’t just say you’re going to run a marathon. Anyone can say that. Really, truly commit to it — and actually sign up for a race. If you didn’t know, race registrations are expensive (and things get more costly if you’re traveling), so it’ll be way harder to back out once you sign up. Register even if you don’t have anyone to run with. You can find an accountability buddy later, or run solo and revel in your bad-assery.
When choosing your race, make sure to look for events that don’t require prior qualifying times. As this is your first marathon, you won’t be eligible for a race that does require one.
Step 2. Be honest with yourself about your fitness level
If you’ve never run a marathon before, don’t expect that you can just go run a marathon — 26.2 miles is a long distance even for people who have some running experience. Running a marathon underprepared and undertrained usually ends with pain and misery, so be honest about how much time you’ll need to train, even if you’re not proud of your current fitness level.
On the flip side, don’t let the distance scare you. As King puts it, “Anyone can run a marathon if they want to. With a little heart, determination and some training, it’s possible for anyone, even the novice runner, to run a marathon.”
Step 3. Decide how long you need to train
A typical marathon training plan ranges from 12 to 26 weeks (three to six months), give or take a few weeks depending on each runner’s fitness level. If you have little to no running experience, you’ll want to stay on the higher end of that range, allowing yourself at least 18 weeks (four months) to train. This will allow you to get familiar with different types of runs and still leave time for cross-training and rest days for a well-rounded training program. If you want to be really safe, go with six months.
Step 4. Invest in a good pair of running shoes
A good pair of running shoes is key to a good race. You can start and finish your training cycle in the same pair of shoes, though some marathoners like to replace their shoes at the halfway point. If you’re training for more than four months, you may want to replace yours midway. The biggest thing is to avoid replacing your running shoes too soon before your race — and definitely not the night before your race, unless you want 27 blisters and eight toenails. Read more from Cnet.
