How to Run a Marathon
Begin training at least 16-24 weeks before the marathon.. Run 3 training sessions per week with alternating difficulties.. Warm up
Steps
Begin training at least 16-24 weeks before the marathon.
Begin training at least 16-24 weeks before the marathon.
Run 3 training sessions per week with alternating difficulties.
Run 3 training sessions per week with alternating difficulties.
Warm up
Warm up
Increase your distances by 10% to 20% per week for about 10 weeks.
Increase your distances by 10% to 20% per week for about 10 weeks.
Enter 5K, 10K, and half-marathon races during training.
Enter 5K, 10K, and half-marathon races during training.
Decrease your distances by 25% to 50% per week in the last 3 weeks.
Decrease your distances by 25% to 50% per week in the last 3 weeks.
Refuel with a healthy snack or meal within 15 minutes after a run.
Refuel with a healthy snack or meal within 15 minutes after a run.
Maintain a diet packed with complex carbohydrates during training.
Maintain a diet packed with complex carbohydrates during training.
Eat at least 4 to 6 ounces (110 to 170 g) of protein per day.
Eat at least 4 to 6 ounces (110 to 170 g) of protein per day.
Monitor your urine to make sure you're staying hydrated.
Monitor your urine to make sure you're staying hydrated.
Consume a healthy meal and 2 cups (470 mL) of fluids before the race.
Consume a healthy meal and 2 cups (470 mL) of fluids before the race.
Get plenty of sleep during the week of the marathon.
Get plenty of sleep during the week of the marathon.
Check the weather forecast and dress appropriately.
Check the weather forecast and dress appropriately.
Pack a runner's belt and bag with your essentials.
Pack a runner's belt and bag with your essentials.
Arrive to the race early and check in as directed.
Arrive to the race early and check in as directed.
Pace yourself, especially during the first 10 miles (16 km).
Pace yourself, especially during the first 10 miles (16 km).
Slow your pace toward the end of the race to avoid overexertion.
Slow your pace toward the end of the race to avoid overexertion.
Use positive visualizations to stay motivated.
Use positive visualizations to stay motivated.
Comments (0)
Log in to leave a comment.
No comments yet. Be the first to share your thoughts!