How To Train For a Marathon

Consider your fitness level. Are you hitting the gym regularly, or is your only exercise lifting the remote? Be honest with yourself.

Gather information. Magazines, books, and online sources will give you an idea of the commitment, mental preparation, gear, and nutritional requirements you’ll need, and what you can expect from an overall training regimen.

Find a training program that’s right for you. Your preparation will likely last 18 to 26 weeks, and will involve some combination of weight training, building mileage, and tapering (or reducing the length and intensity of your workouts as the race date draws near).

Set a goal. Pick a race to train for by consulting a race calendar. Plot out your schedule and when you plan to complete your regimen on a calendar at home.

Eat a well-balanced diet, complete with raw vegetables, whole grains, good fats, and lean proteins. In the weeks and days before the race, you’ll need to increase your complex carbohydrate intake.

Always stay hydrated by drinking plenty of water. When doing runs longer than an hour, use sports drinks instead of water to keep your carbohydrate, calorie, and salt levels up.

Friction points on your body—like feet, armpits, and nipples— may get uncomfortable. If hot spots develop, use a body lubricant to avoid chafing.

You may find it easier to stay on course if you train with a buddy or a local runners’ club, which you can find online.

Don’t overtrain. If you push too hard, you could wind up injuring yourself. Listen to your body and keep pace with your schedule, and you’ll be right on track for the big day.