| How to go about preparing yourself physically for | | | | now your leg, arm and stomach muscles will have |
| the challenge of running a marathon, using a | | | | toned up allowing you to keep training for longer. |
| beginner's training schedule. | | | | You can use this extra power to start timing |
| Long distance running takes patience, | | | | yourself. After all, you don't win marathons by |
| determination and fitness. Marathons are not run | | | | jogging. Mix and match your scheduled runs. For |
| flat out; they are paced and steady. Just like the | | | | example, training four days a week, do two |
| actual race, the preparation required to run one | | | | longer runs at a slower pace and two timed runs |
| takes time. A steady build up of a marathon | | | | over between 3 and 5 miles. After eight weeks, |
| training schedule will slowly train your muscles and | | | | try a 10 mile race. |
| increase your body's endurance over long | | | | By week ten you should have yourself up to |
| distances. To be successful, you must stay | | | | being able to attempt your first timed run of the |
| focused and stick to your training schedule. | | | | marathon distance. If it's over 10 miles, don't try |
| It's useful to have a running partner. Having a | | | | to run it at marathon pace just yet. Simply jog |
| companion while you are exercising is invaluable | | | | the distance to get a feel for how far you'll be |
| for motivation and encouragement. Also, you | | | | running. |
| might need someone to tell you when to stop! | | | | Over the next month, you can increase your |
| Don't go at it with guns blazing for a week, you'll | | | | training to five days a week and start doing timed |
| only crash out but be very sore too. Build | | | | runs, building up the distance gradually. By |
| yourself up to the big day. Slow and steady wins | | | | fourteen weeks your body should be more than |
| the marathon. | | | | capable of coping with a steady, timed run of the |
| Start with a fairly easy schedule of three or four | | | | marathon distance. Take 1minute walking breaks |
| days a week. Remember to warm up before | | | | up until week fourteen, when you should attempt |
| exercising. Spend ten minutes limbering up before | | | | your first full marathon run. Go steady and |
| you start your work out. A good warm up | | | | remember to time yourself. |
| involves stretches, jumps and movement of all | | | | In the lead up to a marathon, don't over train. It |
| the different muscles and joints in your body. | | | | is important to have plenty of energy for race |
| Spend up to six weeks on the first segment of | | | | day. As long as you have been training for several |
| your marathon training. Three times a week go | | | | months before hand and are fit and prepared for |
| for a jog that lasts 20 minutes. Increase the | | | | the distance, your body will be able to withstand |
| length weekly by five minutes. Once a week take | | | | the pressure. Always warm up and warm down |
| your training further and push yourself to jog a | | | | when you go for jogs or runs and drink plenty of |
| longer distance. A good starting point is around 5 | | | | fluids. |
| miles. You may wish to shorten this if your route | | | | Marathon training takes time and perseverance. |
| includes a lot of uphill terrain. By week six you | | | | Stay motivated and you'll see the results of your |
| should be able to jog 12 miles comfortably. | | | | hard work when the time comes to hit the track |
| Now it's time to start picking up your pace. By | | | | and race. |