I’ve talked to many people who when asked if they’d like to run a marathon react like you were asking them to jump off a bridge. Yes, marathons and other long distance endurance events ARE difficult. But it’s not something that will kill you. Unless you have a really significant health issue, a marathon can be within your reach. In this post I’m going to show you how to complete a marathon and still feel human after crossing the finish line.

1. Choose your event wisely. First of all there are many different event lengths that you can choose from. A half-marathon is 13.1 miles and a full marathon is 26.2 miles. There are other walk or run events that are 30 miles or even more. If you have never done a race before or your aerobic activity level is low, consider the half-marathon. Most of the time you will still get a finisher’s medal with the half.

Also consider whether you want to run or walk your event. Yes, there are many people who racewalk marathons and half marathons! It takes practice to get the pace right so that you will finish with a decent time. But one of the things that I noticed racewalking is that many runners end up walking anyway. With racewalking the goal is not to finish in four hours like a runner would, but keep a consistent pace and FINISH.

2. Training. You absolutely must train for 3-6 months before the marathon. With the proper plan you will know in advance how many miles you will be doing each day of the week. There are a variety of places that you can find a training plan. Runners World offers a 16 week training schedule with several variations for ability level. The book Four Months to a Four-hour Marathon offers a schedule for those serious about making that time.

One of the great things about charity marathons is that many of them provide a training plan, an experienced coach to help you one-on-one and even group training sessions. Participating in an organized training program is a great advantage for the first-time marathoner.

Training as a group or with a partner can also provide a measure of accountability. You’ll be less likely to sleep-in or slack off your training if someone else is counting on you to be there! When you run or walk alongside someone you can encourage and challenge each other. It also makes it much more FUN!

Your training days will prepare you for the environment of the race day, so hopefully there will no surprises, at least in terms of your body and things you can control. For example, if the marathon will be in the summer or otherwise hot climate it’s important to prepare your body for running in higher temperatures. Amy at Runner’s Lounge offers several great tips for running in the heat. No matter what your expected conditions for race day, try to emulate them as closely as possible during your training. This brings us to the next point, equipment…

3. Equipment. Start your training out right with a proper shoe-fitting. No, don’t just choose any tennis shoes! Go to your local running store and let them know your plans. Make sure that you are talking to someone who is experienced in fitting athletes for marathon training, not just a teenager working after school. Many runners and walkers find that buying a shoe a half size larger than you normally wear gives more room in the shoe. This is important as toward the end of a long distance event your feet will swell. MarathonTraining.com has other great tips for choosing the right shoes.

Clothing is also important for a great race experience. Use your training time to find shorts, tops and socks that work for you. You want items that breathe, that is that don’t hold in sweat. Light colors are usually best, especially in hot weather. Socks are really important because you want some that will cushion your feet but not cause blisters.

Wear a hat to protect your eyes and skin from the sun. I’ve seen some people with regular sun visors or golf hats. But I like raceready hats because they are very light and breathable. Sun protection is so important because without it not only will you get a sunburn, but it could hurt your raceday performance, cause headaches, and leave you drained for days afterward. Also be prepared for rain with a light rain poncho, trash bag or even an umbrella.

4. Food & Drink. It is essential to hydrate efficiently during your training workouts and on race day. When you train for several months prior to the event you will have time to try out various sports drinks and training foods. Personally I prefer Poweraide and Cliff bars. Early on I got a camelback so that I’d have Poweraide ready whenever I needed it. This is important on training days out on my own. Even on race day it’s great because you don’t have to wait til the water stations.

Finally, while hash runs are popular in some circles, it is wise to eliminate alcohol or drink in moderation during your training months. Alcohol should be forbidden the day before a race and until after the event is over.

5. Sleep. Always go to sleep early the night before a training run. If you’ve stayed up til midnight and then need to be up by 5 or 6 for a group run, you’ll feel terrible on the trail. When I was training in July in Texas there were days that we started our group walk at 4 AM because of the heat. Believe me I went to bed very early the night before!

If you are traveling to your race make sure that you stay in a comfortable hotel the night before. Personally I like a completely pitch black room, so I bring an eye mask just in case the room lets in some annoying light. Lightsleepers like me could pick up some earplugs in case there’s too much noise either in or outside of the room.

6. Pace yourself. The starting line on race day is a very exciting place. Often there’s music, people are talking excitedly, and getting ready. You’ll be high with anticipation and adrenaline! Without realizing it you might start off way to fast. Pace yourself so that you don’t get too tired in the first few miles. Wear your digital watch so that you can keep track of your pace during the race.

7. Listen to your body. During the race pay close attention to the signals your body gives you. If you have an injury stop at the medic station or if necessary call for attention right away. Don’t attempt to keep going on an injury.

On the other hand, there will be a time during the race where you may “hit the wall.” You might want to give up, but barring any serious injury this is the time when you should not give in to your body or mind’s desire to quit. Push yourself even harder to keep up your pace so you can finish the race well.

8. Post race care. After the race is over, there are several things you can do to make sure that you are not out of commission for days after the race! First after you cross the finish line don’t sit down immediately. Walk around for a bit to cool down. Grab something to eat; many events will offer fruit or other foods for free at the finish line. You may want to eat small meals as that may be better on your digestion. Continue to hydrate with water and other drinks (preferably non-carbonated, non-alcohol).

You can reduce muscle aches and pains with a post-race massage. Sometimes there will be massage stations at the finish line. But a full body massage the night of or day after the race once you’ve had time for a nice shower is best. Speaking of baths, adding Epsom salts to a hot bath can also be a great way to relax the muscles after a successful race.

Survive and Enjoy Your Marathon Experience

Crossing that finish line can be one of the most rewarding and amazing feelings of accomplishment that you’ll ever experience. By following some of these tips you CAN complete a marathon and feel great afterwards.