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Don’t cheat yourself -

Knowing where you, including where you are starting from in terms of your fitness levels, will help get you to the finish line. If you overestimate your level of fitness, you will feel like you’re failing to begin with, as you’ll inevitably not be able to reach short-term goals.

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Half a year -

Depending on your levels of experience and fitness, you will need to train for 12-26 weeks. As a rule of thumb, the less experienced runners will need to prepare for a more extended period. Your success hangs on how you train. There are unlimited free training plans out there, most following some standard principles.

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So, what are they? -

Typically, people should run three to five times a week, slowly increasing the distance and intensity over time. The slow increase of distance is vital. A sharp increase in intensity or distance covered will cause problems.

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Do your homework -

Even with resources that plan your training for you, you still need to do your homework. Research and adopt a plan to work for you, for your level of fitness, and within your life context.

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Paying attention -

People need to think of their long-term fitness and health while training for a marathon. Getting enough rest to recover is essential, so listen to your body when it tells you that you need rest. Often people try to ignore injuries, training through them, which only makes things worse.

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Motivation: A double-edged sword -

The temptation to train through niggling injuries is grounded in the most valuable resource for runners–motivation. People tend to train to beat their last time, to feel better, or so they don’t lose their cardio-vascular fitness.

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There's an app for that! -

There are apps available that will come in very handy for tracking your speed, distance covered, and other aspects of your training. Beginners shouldn’t be thinking about racing a marathon, but instead just completing it.

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Don’t cheap out on running shoes -

Common sense isn’t as common as you think. Every marathon will be graced by a runner who just didn’t want to dish out extra money for a decent pair of running shoes. Even with a good pair, they won’t last forever. Invest in good running shoes.

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Some simple addition -

Runners should generally change their running shoes every 450 to 550 miles (724 to 885 km). When the shoe breaks down, it won’t support your foot correctly. This can lead to a range of issues of varying severity, including back problems.

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Do the math, or become a failure statistic -

If you run 10 miles (16 km) four times a week, you would have run around 160 miles (257 km) in a month. That’s great! But keep in mind that this means you will have to consider replacing your running shoes every three months. They may look fine, but their ability to support will be compromised.

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No joke -

The reason people put vaseline or plasters on their bodies isn't for style. It’s to stop chafing. Training wear isn’t complicated, and it’s not expensive. Nylon, polyester, and spandex are the marathon runner’s friends.

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Dress the part -

Sweating is natural. It’s the body cooling itself down. Although the right clothes will decrease excessive sweating and chafing to an extent, having a powder, stick, or lotion to stop chafing becomes key as the distance of runs increases.

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Better to be safe than sorry -

Running a marathon is uncomfortable. Chafing is normal, and so are sore legs from training. But there’s a difference between sore legs and injuries. The key is telling whether it’s soreness from training, in which case you should keep going, or whether it’s an injury, in which case you should stop.

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Find a buddy -

Having a training buddy keeps you motivated, and means someone will hold you accountable for your training. Speaking to another person about the concerns you have with your body will also help you figure out whether you need to seek medical attention.

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"So, when did this pain start?" -

Using an app that can log your runs, or logging them manually yourself, will be helpful if you need to speak to a healthcare professional.

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A series of short-term goals -

The human brain is motivated by achievement, including meeting short-term and long-term goals. Knowing that you ran 30 miles (48 km) in a week can give someone a significant boost. It can indicate that you’re on track, that you’re winning, and so on.

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Stick with the program -

When things are going well, stick to the plan. Don’t over-train. Or at least don’t run yourself into the ground when you’re feeling motivated. Coming back to the earlier point, it’s essential to know when to rest.

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Train smart -

Even though the main form of training for running a marathon is running, there are other factors to consider, like strength and flexibility. Running increases strength and flexibility, but stretching and resistance training are beneficial too.

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Posture and form -

Upper body strength, especially of the core muscles, is beneficial to our form when running. Poor posture can be worked on through strength training, and posture and form when running is everything when it comes to avoiding injuries.

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Flexibility is often overlooked -

Yoga and pilates are great ways to increase flexibility. Ligaments and tendons can snap if they are suddenly stretched further than they’re used to, rather than gradually being stretched.

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Some useful tools -

As well as stretching, there are other ways to help your body run like a well-oiled machine. Heat pads, ice packs, ice baths, foam rollers, massage guns, and cryo chambers are all fantastic tools for runners.

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Get loose! -

Ice packs and cryo chambers decrease swelling and inflammation. Heat pads help the body recover by stimulating blood flow to an area. The foam roller and massage gun are both effective in loosening out tight muscles.

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Fuel up or give up -

Nutrition is a world in itself. If you don’t know what you should be eating, find out. Running a marathon requires a lot of energy. You need good food and a lot of it.

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Up to 60% of the human body is water -

Keeping well hydrated, not only before but during and after training, is obvious for any seasoned marathon runner. Running marathons is a sweaty business, and if you don’t stay hydrated, you will run into a wide range of problems.

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You will need more sleep -

Sleep is when the body does most of its recovering. It will be normal to feel more tired if you are doing a lot of training. It’s best to accept that the body needs more sleep than it usually would.

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Don’t cancel, but reschedule -

Work, family, and many other facets of life will get in the way of training from time to time, and that’s fine and perfectly normal. It’s better to reschedule your training than cancel it altogether. When you cancel one training session, you will be more likely to cancel another. If you cancel sessions all the time, you won’t be prepared.

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Every loss makes it easier to lose -

Canceling training is how people eventually end up quitting altogether. It’s a slippery slope. Training is difficult, and the brain is fantastic at tricking you into making excuses. Pushing through when you’re not motivated is the difference between those who quit and those who make the finish line.

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Making training a habit -

Making training a habit is the goal. Taking things step by step is sometimes the only way to get through training sessions. So instead of sitting around thinking about training, try putting on your training gear.

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A week before -

Do a practice run before the day of the marathon (but don't run the entire distance). When training for a marathon, you’re not supposed to run the entire marathon distance, but instead get into the double digits.

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The day of the marathon -

On the day of the marathon, don’t overeat. It’s best to stick to your regular diet the days before too. Arrive early and with a calm state of mind. If you have gotten as far as making it to the event, you’ve already done most of the work.

Sources: (Runner's World) (Scotwork)

See also: Running technique–This is how you avoid injuries

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