Running a marathon is an impressive personal and athletic achievement. No matter where you place, the moment you cross the finish line is one you will probably remember for the rest of your life. If you have never run a marathon before, plan to start with a half, or "mini" marathon, a challenging -- but doable -- 13 miles. Marathon Rookie notes that a prerequisite for beginning marathon training is the ability to run for a half-hour nonstop; if you can do that, you're ready to begin training for your first marathon.
Proper Apparel
For an aspiring marathon runner, well-fitting, good-quality running shoes are essential. Visit a specialty running store, and buy the best shoes you can afford. Marathon Rookie advises buying at least one other pair as a backup. Female runners will need to invest in one or more sports bras as well. According to Complete Running, cotton socks -- which contribute to blisters -- are taboo. Buy socks specifically made for runners.
Avoiding Injury
Don't increase your distance by more than 10 percent in any given week, and don't try to run too fast; either one can cause injury. If you feel soreness in your knees or ankles -- and most beginning marathon runners do -- ice the areas immediately. Marathon Rookie says you can ice sore areas four times a day for 15 to 20 minutes at a time. Don't get in a hot tub after a training run; this can increase inflammation and slow down healing. Runners World notes that stretching immediately before a run is no longer recommended, but stretching after a run -- or at intervals throughout the day -- can be helpful. Warm up by walking for three minutes, and cool down the same way. To avoid dehydration, carry fluids on runs of an hour or more, and sip 6 to 8 ounces every 20 minutes. If you experience chafing, soothe and protect your skin with petroleum jelly. Complete Running points out that male runners--who lack the protection of a sports bra--should apply petroleum jelly to their nipples.
Beginner's Schedule
Plan to run four days a week, and rest for three. To give your body a chance to recover, don't run more than two days in a row. In a 10-week beginner's schedule suggested by Marathon Rookie, you would begin with 3 miles for the first 3 days of running, with a 4-mile target on the fourth day. The second week is split between 3 mile and 4 mile runs, with 5 miles on the fourth running day. More miles are slowly added every week, until, in the 10th week, you hit the 13.1-mile mark. If you are able to finish a 10- to 12-mile run three weeks before the marathon, you can feel confident that you will very likely be able to complete it. Marathon Rookie advises tapering down your distances for the next few weeks in order to be rested for the big day.
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