Do you want to run a marathon? 7 expert tips....

The idea of ​​running your first marathon is exciting, refreshing, exciting and terrifying. Unless your mind has been shaken as you go far, it may be hard to imagine covering 26.2 miles without a car, if you have never done it before.

When you first start thinking about it, marathon distance looks like an impossible goal, is a running expert and "trains like a mother", says Sarah Bowen Shea co-author . "But don't forget that everyone is asking you to do it until today," she says. "This is something that works gradually over a period of time."

The main thing that marathon beginners should focus on is not the race itself, but the daily training plan according to the share. By walking a mile at a time, the real race prospects don't seem so difficult. "

It's nice to have a mini goal every day and put a check mark on the training diary, ”says Shea. "On the way to the big goal, you are achieving smaller goals. It is so incredibly fulfilling and a good way to build your trust on the day of the race."

For important advice on running a large first race, from finding the best training schedule, connect with the charity that you believe in, and get advice from skilled players, of the seven sage's below Please read the tips. Each hint serves as a jump point to the expert running website and provides deeper dives in each area.

1. Maintain consistency.

If you stick to a regular training schedule, you may want to prepare for the day of the race, with occasional long runs and nothing, Shea advises. Not only do you need to complete 26.2 miles to build fitness and stamina, but also for consistency, try the pace, hydration, shoes and everything else that should basically be a second nature by Race Day Gives you many opportunities.

Start : Find the best training plan and cool running. Provides training tips, running logs, nutrition and teeth tips.

2. Shorten the race distance.

According to the season, when it comes to racing, it helps to make the practice perfect or at least avoid obvious missteps. She recommends that you sign a few short stints like 5km and 10km in a few weeks leading to your race to simulate the feel of a marathon day. "This helps as a kind of dress rehearsal," she explains. "I have the opportunity to experience everything from the pre-race anxiety to the finish line."

Get started: Run all the races in your area in the USA, races, results, online club directers.

3. Consider determining the cause.

Deciding to do a marathon is one thing. Finding money to get up every morning is another. "Sometimes special incentives such as raising funds for a charity or dedicating a race in the honor of someone may be what you need to get fired. Luckily, a lot There is an organization that chooses from the “training team.” As a bonus, many can reduce race fees, training groups and coaching. 

Get Started : Find the cause you believe when you run. You can search for charities and create a funding page to promote your cause.

4. Talk with experienced runners. Do you need to know the best way to pin the number bibs on your shirt, or how do you handle the pain of hitting a wall in 20 miles? Asking the Veterinarian Veterinarians Shea explains that those who are already doing some marathons have learned what is needed to overcome obstacles that constantly rise along the way during training and racing. Why don't you learn from their mistakes?

Getting Started : Connect with a skilled marathon with Let's Run, an online support community for runners. Find other active and supportive forums in Runner's World, Running Ahead, Reddit's Running Sub-Reddit.

5. Listen to your body.

It is a wise move if you follow the training routine as carefully as possible. But Shea says that we should know when we should respect our boundaries. "If you feel knee pain and your body is really tired, consider taking a rest or vacation, even if it is not included in the plan.

Before you get started : Before racing up your training shoes, read five important tips to avoid runner injuries.

6. Study, plan and make a strategy.

Every race has its own personality, whether it's a stretch on the hill between miles 5 and 6, or a tricky turn point on the mark on the way. "Learn what you can do about the race," Shea advises. "Read this and ask the runners who have run the course so far, and if possible do some training on part of the course" Eliminate surprises and manage energy levels and expectations, she says I have suggested.

Getting started guide : There is some information on your day race checklist for Runners World.

7. Get it together.

By a week before Big Day, all your miles should be at the bank-that is, you should be trained and ready to go the full distance. "We can not compensate for the lost time a few days before your race," says Share. "If you haven't worked by then, it's too late." Also, do not leave anything important to the end, such as how to choose your race suit, determine your starting line, and pack your post race bag. Then the only thing remains: move your mind.