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The spirit is willing, but the flesh is flabby. Don't despair. You can conquer those 26.2 miles with some serious dedication and a good plan.

• Warning

  Training for a marathon is extremely strenuous. Consult your doctor before beginning any kind of exercise regimen.

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  Step 1: Assess your fitness level

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

• Tip

  Before training in earnest, you should log about a year of running four to five days a week, averaging a total distance of 15 to 20 miles.

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  Step 2: Study up

  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.

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  Step 3: Find a training schedule

  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).

• Tip

  Track your progress online for free with training websites.

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  Step 4: Pick a race

  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.

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  Step 5: Adjust your diet

  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.

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  Step 6: Hydrate

  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.

• Warning

  Be just as careful to avoid overhydrating—it can be fatal. Too much liquid can lead to dangerously low sodium levels in the blood, so during long runs, drink no more than 8 oz. of fluid every 20 minutes. A good rule of thumb is to weigh yourself before and after you run. If you gain weight over the course of a run, drink less.

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  Step 7: Lubricate

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

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  Step 8: Work with a buddy

  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.

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  Step 9: Don't overdo it

  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.

• Fact

  If you’re an 18- to 34-year-old male and you’d like to run the Boston Marathon, you must have a qualifying time of 3 hours, 10 minutes.