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How to Train for a Marathon. 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. You will
need Appropriate running gear A calendar A healthy diet Water and sports drinks Time
to train and a running buddy or club. Training for a marathon is extremely strenuous. Consult
your doctor before beginning any kind of exercise regimen. Step 1. Consider your fitness level.
Are you hitting the gym regularly, or is your only exercise lifting the remote? Be honest
with yourself. 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. Step 2. 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. Step 3. 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). Track your progress online for free with training
websites. Step 4. 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.
Step 5. 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. Step 6. 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. 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. Step 7. Friction points on your body—like feet, armpits, and nipples— may get uncomfortable.
If hot spots develop, use a body lubricant to avoid chafing. Step 8. 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. Step 9. 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. Did you know 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.