Whether you’re 2009 New York winner Meb Keflezighi, who finished in 2:09:15, or 88 year old Peter Harangozo, who completed the race after dark in a little under 8 hours, going all the way means digging into your deepest reserves. Running a marathon is the “ultimate” experience and a rewarding life-list worthy goal. If you have ever dreamed of taking the leap, OUTSIDE magazine will show you how to get ready for the big race with a simple plan that is guaranteed to get anyone off the couch and across the finish line.
Basically with some hard work and dedication, anyone can do it. Outlined below are ten simple steps with tips to complete each leg of the 26.2 mile journey. The full feature also includes a detailed 30-week workout plan that will ease you into to tip-top shape and prepare you for a successful trek.
Step by Step: Ten simple tips to prepare newbie runners for a marathon.
1. Go for a run: Not too fast, not too slow. You have one goal: enjoy yourself.
2. Go for another one: To get to the marathon finish, it’s best done with a little bit at a time. A small drip can fill a whole lake.
3. Hit the breaks: Run at a speed that lets you easily carry on a conversation.
4. Get a plan: When you’re ready to start building your mileage, you need a training plan.
5. Stick to it: For everyday of running you miss, you’ll lose 2 days of fitness.
6. Keep a record: A running log keeps you honest.
7. Curb your enthusiasm: You need to balance the work load with optimal rest.
8. Make friends: Running partners keep you accountable.
9. Always go long: This long run is important so you don’t get intimidated by the marathon distance.
10. Do twenty: How do you know when you’re ready? When you can do a 20-mile training run with confidence.
On Course tips
1. MILE 0: Take energy bars and a sports drink to the starting line for the long wait.
2. MILE 1-2: Start really slow.
3. MILE 3: Bring a bottle.
4. MILE 6: Soak up the great crowd support.
5. MILE 8: When there’s no center divide, run in the middle of the road – it’s flatter.
6. MILE 15: Keep your heart rate in check, take in the view.
7. MILE 16.5: Pump your fists, smile for the cameras, just don’t start sprinting yet or stop for autographs.
8. MILE 18: Gel station! Eat one. You’ll need the boost.
9. MILE 20: The real work starts here. Trust your training.
10. MILE 23: Stay positive: it won’t break you.
11. MILE 24-25: Power through.
12. MILE 26.2: No matter how you really feel, raise your arms at the finish, you deserve it.
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Jason Marchwinski
