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How to Choose the Right Marathon Training Program

By Michael Stapenhurst
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Expert Author Michael Stapenhurst

There are lots of marathon training programs out there! But choosing the best one for you can be really difficult, especially for beginners or people who have only completed a few marathons. Following the right marathon training program however is a key factor in determining how well you will finish the 26.2 mile race.

If you try to follow a marathon program that is too ambitious you will be sure to suffer from over-training. This results in fatigue and you feel constantly tired. You will not peak properly for race day. On the other hand, if you under train and do not build up a sufficient base of training miles you will very likely run out of stamina well before the end of the race.

I have looked at a number of training programs on the web and it's astonishing to see the wide variety of schedules that are proposed. The training period itself can vary a lot - anywhere from 11 weeks to 20 weeks. I have put together some pointers to help you choose a good marathon training program that matches your running abilities and experience.

1. Training Levels
When it comes to marathon programs a single training schedule will definitely not suit everyone. Make sure the program you follow has at least three levels such as beginner, intermediate and experienced.

2. Training Program Length
The training schedule should not be too long, or too short for that matter. A program lasting between 14 and 18 weeks will suit most people. First time marathoners may need more. You also need a good base of running regularly - I recommend at least a year before tackling the marathon distance.

3. The Hard Day - Easy Day Method
Look at the daily runs, and weekly mileage increases in the training program. A good training schedule will follow the hard day - easy day approach. The weekly mileage should not increase too rapidly from one week to the next. A 10 - 15% change from the previous week is a good rule to follow.

4. Mileage Goals
Good schedules will have a recommended daily and weekly running goal. They will also indicate the type of run you should be doing. For example easy, hill, and tempo runs usually form part of the weekly training. The schedule itself should be well laid out, and easy to track in your running log.

5. Long Runs
The training program should have a gradual increase in your weekly long run distance. This long run is the key to your marathon training, as you develop the ability to complete these runs without over-stressing your body. Avoid training runs over 20 miles - you don't need to run as far as the marathon distance during training. It takes too long to recover from 24,or 25 mile training runs.

6. High Mileage Programs
For most people the training program you select should not take you to too high a weekly mileage. A gradual build up to around 45 to 65 miles is as high a weekly mileage as you will need to reach. The programs for beginners will be at the lower end of this scale

7. Twenty Mile Training Runs
Two long runs of 20 miles should be sufficient for the beginner and intermediate levels. Three 20-mile runs are usually enough for the experienced marathoner.



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A Marathon Training Program For Real People With Busy Schedules

By Ben Greenfield
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Expert Author Ben Greenfield

If you are a runner with a goal to run your first marathon or run a PR marathon then you no doubt have been exposed to your share of marathon training program advice. If your years of training and researching about how to train for and run a marathon or how to improve your marathon PR have resulted in frustration, self-doubt, and confusion, then read on. The next few minutes will provide you with what you've been looking for, especially if you're looking for a marathon training program for real people with jobs, families and busy lives.

Training for a marathon does take a lot of time, commitment, and determination. The most typical marathon training program out there usually involves at least six days per week of training. This type of program takes up a lot of time and makes it difficult to balance with your work life, family, social time, etc. However, that many days per week or running is not necessary and only leads to burnout and injury. The good news is this:

Four quality runs per week over a fourteen to sixteen week period is an appropriate and efficient program that will get you successfully to the finish line.

The Golden Rule of Surviving Marathon Training: Less is More.

Training and running more will not lead to better results. If anything, it will lead to a break down of the muscles and the mind. Simply stated, this is too much running and the exact reason why runners who run so many days/miles per week in a heavy marathon training program experience common injuries such as shin splints, IT Band syndrome, tendinitis, knee pain, etc.

To get better and be better, rest days are just as important as running day, and a 4 day training week is an ideal way to achieve perfect marathon training program balance.

What Does a 4 Day Training Week for Marathon Look Like?

A marathon training program that can produce fantastic results for busy runners includes four days per week of quality running. Each run has a different focus and varies with pace, distance, and effort level. A combination of these run workouts is an excellent balance of challenging the body to prepare for running a 26.2 mile event. Furthermore, the built in rest days allow muscle recovery and injury prevention.

An example of the 4 day training week:

-Mon: Active Recovery
-Tues: Speed workout (i.e. 3-4x 1-mile repeats at tempo with 2:1 work:rest ratio)
-Wed: Easy Run (i.e. 5-10 miles aerobic)
-Thurs: Active Recovery
-Fri: Intervals or Hill workout (5-10x steep 1-2 minute hill repeats with walk or jog down)
-Sat: Active Recovery
-Sun: Long Run (10 - 20miles that include race pace intervals and fast finishes)

Your longest long run should be 20 miles and you would do a training build-up to this distance over the course of sixteen weeks. Three weeks before the marathon race will be a taper, during which you gradually reduce mileage.

Each active recovery day can include core, yoga and other recovery protocols.

In addition, you should also include strength training exercises in a 4 day per week plan. Running a marathon exacts a great toll on a runner's body. Strengthening the core and legs will help you better deal with the mileage you will run over the next several months. You don't need expensive equipment or a gym membership to build a stronger body. Body weight exercises are all you need.

In fact, most elite runners do a majority of their strength training in this manner. When you started doing strength based body weight exercises, you won't believe how much stronger you'll and how much your running will improve. You can simply do a six exercise set, twice a week, and would be amazed by the results of adding this into your marathon training program. It's simple, but it works.


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The Essentials Of A Good Marathon Training Program

By Michael Stapenhurst
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Expert Author Michael Stapenhurst

If you want to run a successful marathon you need to make sure that you are following the best marathon training program you can. Many runners just use a simple training schedule and then run a disappointing marathon. This article describes the key points that any good marathon training program should include.

1. Training Level

Before you even start training you should have a fairly good idea of your marathon goal as it relates to your running ability and experience. Don't be too ambitious to start with if you haven't run a marathon before. Sometimes just finishing the race comfortably is a good enough goal!

Pick a training level you can handle from a weekly mileage perspective. You will run a lot of miles during the weeks of training. Here are some examples of the total miles you will run during a 16 week training program:

Level 1 - beginner: 595 miles

Level 2 - intermediate: 648

Level 3 - experienced: 707

Level 4 - advanced: 868

The program you follow must be tailored to your own marathon goal. One size does not fit all!

2. Vary Your Runs

Try to vary your running pace from run to run. In fact most training programs will indicate what type of run you should do each day. For instance:

- easy pace

- hill run

- marathon pace

3. Alternate Your Training Days

The problem with training for a marathon is that your body does not really have enough time to recover from the increasing effort as you get further into the schedule. To counter this a good marathon training program will follow the hard day / easy day principle as much as possible. This means you will alternate lighter training days with the harder ones. Here is an example from week 10 of an intermediate training schedule:

Day 1 - 7 miles at tempo pace

Day 2 - 7 miles at an easy pace

Day 3 - 9 miles at your intended marathon pace

Day 4 - 7 miles at your intended marathon pace

Day 5 - rest day

Day 6 -17 miles long run

Day 7 - 5 miles at an easy pace

4. Diet

A good program should also include dietary advice. Many marathoners believe that eating lots of carbohydrates is all they need for training. This is not true! Yes lots of carbs will fuel your running, but you need proper amounts of protein as well to help repair muscle tissue that is broken down, especially during the longer runs. You also need adequate amounts of fat, but unsaturated as much as possible.

5. The mental side of marathon training.

I mentioned this to a friend of mine who quickly replied "You have to be mental to think of running 26 miles"! But it takes a lot of mental fortitude to get out of the door day after day (especially in Winter) and go for your required training run. Here are a few things that will help:

- train with a friend or a group as long as your training goals are similar.

- take a couple of days off if you feel really 'down'

- tell yourself that the better you train the better you'll run the race

- visualize yourself successfully crossing the finish line

As you can see, there's a lot more to a complete marathon training program than just a simple mileage schedule.


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How to Find the Right Marathon Training Program

By Dr. Kirk Mahoney
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Expert Author Dr. Kirk Mahoney

Finding the right marathon training program does not have to be difficult. Follow the suggestions in this article to find the right marathon training program for you!

Consider your availability.

If a training program has group runs or walks on Saturday mornings and you always work on Saturdays, then that will not be a good program for you. If a training program has within-week activities that conflict with your schedule and you cannot change your schedule, then that will not be a good program for you.

Consider your budget.

If a training program is out of your financial reach, then that will not be a good program for you. If you can afford a training program but know that you will be resentful about spending that much on the program, then that will not be a good program for you.

Consider your goal.

Do you want to run faster? Do you want to run with more joy? Do you want to finish your first marathon? Do you want to learn something new as a marathon veteran. Do you want to learn how to avoid certain injuries? Do you want to strengthen your core? Do you want to become more flexible? Do you want to learn how to handle hills more efficiently? Different programs have different strengths and focus on different aspects of marathon training.

Consider your personality.

Some marathon training programs are super-serious, with almost no talking among members as they complete their group runs. Other programs focus on the social aspects of the group workouts. You should consider how well a program matches your personality before registering for it.

Consider your race.

Do you want to run a race three months from now? Is your race farther away, such as six or nine months away? Is your upcoming race local, or is it out-of-town? Either way, find out whether fellow trainees have experience with your upcoming race. Being able to ask others about their experiences with that race can make a big difference in your own preparation.

Consider your sleep.

Some marathon training programs have early-morning weekday workouts. Other programs specialize in evening workouts. Still other programs mix it up during the week, with some group workouts in the morning and some in the evening. Long runs are another issue. Some programs have their long runs on Saturday mornings. Others, on Sunday mornings. Pick a program that works with your sleep preferences.

Consider your technology.

Some marathon training programs use all the latest technology to communicate with trainees. Other programs like to go "old school" with their communications. Find a program that matches your technological savvy and preferences.


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Choosing a Marathon Training Program

By Dr. David Ginsberg
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When one chooses a marathon training program there are many options available for the individual. Unfortunately, most people pick a program based on what their friend or spouse might of chosen and worked for them. This could work out great or it might not work out at all for you. Essentially in order to run long distance you have to do some long distance running. Marathon programs are designed to prepare your mind and body to handle the physical and mental stress associated with long distance running. Many programs are designed for the beginner, intermediate or advanced runner. There are programs that have you running 6-7 days a week and some that have you running as little as 3 days per week. Some contain speed work and hill work outs, while others have you focus on running more than total marathon distance. Which is right for you depends on a number of factors.

In order to pick the program that is right for you I feel it is important to address 2 questions. The first is what are my goals. If your goal is just to finish you do not necessarily need a program that focuses on speed work and getting faster. If this is your second or third marathon or more and you are shooting for a specific time goal than picking a program that will help to improve your weakness is essential. In addition, for the runner concerned about time a program that will train you for the course profile you are going to run is essential. You do not need a lot of hill workouts for the Chicago Marathon, but showing up at Boston with no hill workouts under you belt would be a huge mistake.

The second question involves some honest self assessment. What type of shape am I currently in and how much time do I want to devote to training. If you do not honestly answer these questions you might end up with the wrong program and potentially injuring yourself or at minimum being unable to complete the training. Do not choose a program that has you running 6 days a week if you can't figure out how to work out more than 3 days a week. This will only add to the physical stress of training and decrease performance and increase risk of injury. If you don't currently have any past experience with running for a period of 3 or more months and an average of 10 miles a week or more I do not recommend you start right in with a marathon training program. Furthermore, if you have experience but are not currently running it probably isn't realistic to start a program with a lot of high intensity speed work or hills and expect to run a fast time. Again, the risk of injury is just too high. For those that want to go fast and have never used a lot of speed work or track workouts, this might be the answer. The more honest you can be with yourself and your past experiences, the greater the likelihood that you will choose the appropriate program, make the appropriate modifications and satisfy your goals.

If you like to run but you also like to bike and or swim it is ideal to choose a program that employs some of these activities on cross training days. Cross training allows you to exercise your heart but use your muscles in a different way than running does. This helps reduce physical injury and mental burnout.

Once you choose a program, be willing to get help with modifying should you become injured or physically are unable to complete the prescribed workout. However, you need to consult an expert in health and running and or someone who is an expert in that running program. A sports chiropractor, PT or Physician with distance running experience can be a great resource to help you modify your program for your specific needs and lifestyle. A paid running coach also is a great resource. In addition, often group leaders of these programs have sufficient experience to at least guide you to the right person.

In the end, completing a marathon and the associated goals you set starts with choosing the correct training program and or being able to get help with modifying your existing program to fit your personal and health needs. Good luck in your training and feel free to blog me with questions about this article or your training.

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Online or In Person Marathon Training Program?

By Joe Filipowicz
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When choosing a marathon training program, you have a variety of choices. However, the choices are generally grouped into two distinct classes. You can either choose an online based program or an "in-person" program. How do you decide which is best for you? What this involves, therefore, is you asking yourself some pointed questions about your training goals and aspirations.

The first question to ask yourself is how much discipline do I have? This is perhaps the most important question you need to ask yourself. You might be enamored with the flashy online program that lets you enter workouts on your smartphone. However, if you are notorious for skipping workouts, this may not be the answer for you. You need someone to keep you in line. If this is you, an in-person training program is made for you. Whether you get yourself a personal coach or you join up with a running club, you'll have at least one other person expecting you to arrive at a prescribed time. The guilt factor alone is enough to keep you showing up on a consistent basis. On the other hand, if you are quite structured in your workout design and you vary little from the script, you can probably succeed with an online program without human interaction.

Second, what is your budget? Hiring a personal coach can be costly. Do you have the free money in your budget to take that kind of plunge? If not, you can probably find an inexpensive online training program instead. The return on investment you seek is up to you. The more you spend, the more you will expect in return. If you can afford it, then a personal race coach can provide you with invaluable tips and motivation. If you are looking to save the money for your post race celebration, an online program is for you.

Third, what kind of social experience are you looking to get out of your training? Is your quest for this distance a personal one? Or, are you anxious to find like minded individuals that you can connect with and share the journey? If you are not interested in the social aspect of conquering your marathon, by all means look for an online program. However, if you are looking for some networking or simply feel you need the support of others around you, then joining a training group or a running group is perfect for you.

The options are many when you are looking for a marathon training program. In today's day and age, with online programs, smartphones, and traditional programs, it is virtually impossible to not find a training program tailored to your own personal needs and desires. Take a look around and good luck with your training.


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10 Tips To Remember When Choosing Your Marathon Training Program

By Mike Stephenhurst
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People are getting more interested in running marathons these days, but often get frustrated because they do not complete the event or have a lot off difficulty. Marathon training programs vary according to the levels of the runner and the mileage schedules. It will help you decide on the right training program by knowing your own running level first. These programs are often customized according to the following levels:

- First Time Runners
- Beginner (completed 1-3 marathons)
- Intermediate (completed 4-10)
- Experienced (completed more than 10)
- Elite (for competitive, more experienced runners)

If you are not sure what category you belong to, you should try the easier one and change up to the next level, if you find it too easy for you.

Here are 10 key elements that you need to remember when choosing the right marathon training program:

1. Choose a program that is neither too long nor too short. Ideally, a 14-18 week program suits most levels, except for first timers and beginners, who may need more weeks for training.

2 Keep a log of your daily running activities and mileage for the week. Make sure to alternate days of heavy and easy runs.

3. Have a daily and weekly running goal, and keep tracking your performance to see how close you are in reaching your goals.

4. Have realistic expectations. Unless you had already reached the elite level, aim for a maximum weekly mileage between 45-65 miles, and lower if you are just a beginner.

5. Allow for some flexibility in your routine. If you need to take an extra day off from your running routine, your program should be flexible enough to allow you to do so, without compromising the benefits that you had already received from the training.

6. There should be a gradual build up on your weekly mileage in order to build endurance, which is the key ingredient to the success of your marathon training. Endurance will allow you to reach your target mileage without exhausting your body.

7. Do not extend your runs over 20 miles while training. This will unnecessary expose yourself to over fatigue.

8. A good two or three 20 mile run should be enough if you are in the beginner up to the intermediate levels. Elite runners can extend their runs if they choose to.

9. For beginners or even those in the intermediate level, training for speed is not really that necessary, as this may only cause injuries to the untrained runner. Elite and more experienced runners, however, may choose to work on their speed in order to intensify their training.

10. Choose a marathon training program that is not too demanding nor too lax, and one that will match your level. If you are a beginner, try not to be too ambitious during the early stages of your training, and instead, build your target mileage gradually.


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The Best Marathon Training Program Around

By Mike Seeley
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Has your fear of failure ever stopped you from doing something, and even convinced you that doing it would be stupid? Imagine the boost to your self esteem and your sense of accomplishment if you did it and you did succeed.

Have you ever wanted to run a marathon? Or do a triathlon? Or ride a bicycle 100 miles? Have you ever been flipping through the channels on the TV and come across, say, the New York City Marathon, and think to yourself, "I wish I could do that," only to quickly dismiss the thought with "I could never do that," or I'm too _____ to do that, " or "I can't do that because I have...."

There is a training program that, over the last 20 years, has trained more than 350,000 people just like you to successfully complete a half marathon, marathon, century bike ride or triathlon. Regardless of your lifestyle, barring extreme physical or medical impairment, this program can take you from couch potato to endurance athlete in five months.

The Leukemia & Lymphoma Society's Team in Training (TNT) is an organization designed specifically for the purpose of training participants to be endurance athletes in exchange for the participants fundraising money which goes to research for the cure of blood cancers. TNT is the largest endurance training organization in the world, having raised over $700M in the last 20 years.

The key to TNT's success is the level of professionalism, knowledge and dedication of the staff, coaches and mentors (previous participants who have chosen to remain involved), and the desire of the participants to do something that saves lives and makes a difference, as well as enhances their own lives and self esteem.

Is it easy? No, but anything worth accomplishing generally takes work. Will TNT make you an endurance athlete? No, you will make you an endurance athlete. TNT will provide guidance, experience, knowledge and support. These things are key to your success.

The program starts out at a very basic level with a training schedule laid out for every week, taking you a step at a time up the endurance ladder, culminating with a local or national half or full marathon, century bike ride or triathlon. This program caters to all experience and ability levels. The success of the program lies in the fact that you don't do this alone. Your coaches, mentors and fellow participants are out there helping you, and you are helping them.

Along this journey you fundraise. Again, you have help from your mentors and staff. The minimum amount you're required to fundraise depends on the event you choose to go to, but a minimum of 75% of your fundraising amount goes directly to cancer research.

So, if you've ever wondered what you can do to make a difference, or if you've ever felt insignificant in this big, beautiful world, then this is your chance. You can make a HUGE difference. You can save lives, and that makes you a hero. It's happening every day, all over the globe. And you can improve your own health and self esteem in the process. Set your goals high. How do you know what you can accomplish if you don't try?


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Marathon Training Schedule For Beginner Marathoners

By Mark Oliver Thompson
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Marathon training is perhaps one of the most physically challenging pursuits of endurance that the human body can undertake.

Since the days of the ancient Romans the marathon has been run as the pinnacle of human endurance. Ordinarily the human body can not physically run the distance without training due to limited supplies of glycogen, which is a slow form of energy release. However, with the right training program and schedule it is possible to build up your glycogen reserves to complete the marathon distance.

In order to train correctly for the marathon, the idea is to get miles into your legs. However there is a right and a wrong way for beginner marathon runners to do this.

For example, most marathon runners simply decide to hit the pavement and get as many miles into their legs as possible before their marathon race. Not only does this leave them feeling tired and lethargic throughout their build-up phase but they are also more likely to develop niggling injuries due to the amount of miles they are training.

The reason for this is that their boy is simply not used to running so many miles and this causes slight muscle tears to develop, usually in the lower leg muscles.

The smarter way to train for your marathon is to build up your mileage slowly over time.

Experienced marathoners tend to follow the 10% rule when training for their marathon races. The 10% rule states that you should not increase your total weekly mileage by more than 10% in any given week. That means that if you are currently running 20 miles as part of your marathon training program then in the following week you should aim to run 22 miles.

However most beginner marathon runners also make the mistake of having each of their training sessions an equal distance. In the above example of running 20 miles per week, just say the beginner marathoner decided to train for 5 days per week, then typically they would aim to train for 4 miles per training session (20 miles divided by 5 running days).

A better way to train your body for the marathon distance however is to break your training up so that you get the maximum advantage out of the time you are spending on the pavement.

What most elite marathon runners do in their training program is to center almost their entire training program around a long training session. This long training session is where most marathoners get their endurance and stamina levels from within the build-up phase.

For example, most elite marathoners will do a long training session during the weekend when they have the time to complete their long run. This is usually followed by a rest day in order to allow their muscles to recover.

They typically also incorporate a semi-long run into their training program and this is usually done mid-week. They also aim to incorporate two shorter runs into their training program as well as a cross-training session as well.

Therefore a typical marathon training program would look similar to this weekly set-up:

Sunday: Long training run
Monday: Rest day
Tuesday: Short training run
Wednesday: Semi-long training run
Thursday: Short training run
Friday: Rest day
Saturday: Cross-training (optional)

Obviously if you are wanting to train for a marathon then you should seek medical advice whether this is appropriate for you. However, if you are fit and ready to tackle a marathon it is critical that you follow a marathon training program that is designed to get you the results that you are after.

That is why it is important that you aim to build up your weekly mileage relatively slowly over a period of time and to maximize your training session by following a marathon training schedule similar to the one outlined above.

I wish you all the best in your next marathon and that you succeed in crossing the finishing line by following a step-by-step marathon training program that has been proven to work.

One of the best marathon training programs I have come across is designed specifically for first time marathon runners. You can download the marathon training schedule by clicking on the link above. I have found the other way to find good quality step-by-step marathon training programs is by searching on Google.



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An Introduction To Marathon Training For Beginners

By Michael Stapenhurst
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Expert Author Michael Stapenhurst

Training for a marathon requires commitment and determination. Runners often dream of running at least one marathon in their lifetime. These long distance races are held all over the world and draw thousands of runners and spectators. Some of these competitions raise money for causes such as breast cancer and diabetes. If you have dreamed about running a marathon, you can take the first step by joining a marathon training program.

A common misconception about marathon training programs is that they are only for experienced runners. A training program is a wonderful opportunity for beginners to learn what it takes to be a successful long-distance runner. A marathon training guide will walk you through the program from your first mile to crossing the finish line.

Whether you are young or mature, you will find great satisfaction in training for your first marathon. Many organized programs provide long run training on the weekends, making it ideal for any busy schedule. You will also meet other people who are committed to achieving the same dream of running a marathon as you. Most running programs span four to six months of training for full marathons while half-marathons take three to four months to complete.

The advantage of a training program is you will receive continuous encouragement and support from the trainers and the members of your running group. In addition, the program will provide you with a safe and effective training schedule along with expert advice. A training program will help you understand what to expect along with a focused schedule to follow. Even if it is your first endurance run, a detailed program will help you get prepared both physically and mentally.

A good training program covers more than just running. You will learn about marathon nutrition both for your training and the race itself. Another important topic is injury prevention - it's very easy to hurt yourself during the long training period. You'll also get advice on the best type of running shoes to wear, as well as appropriate clothing.

A structured marathon training program is the best method for building the stamina and mental focus you will need to run such a long distance. The added bonus is you will meet some interesting people and enjoy an experience you will cherish for years to come. The feeling of accomplishment when you cross the finish line is overwhelming and the joy of receiving a marathon medal at the end of the race is an exciting moment.


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