Get a medical checkup before starting marathon training
Set a realistic marathon goal and training timeline
Build mileage gradually
Include one long run each week
Add easy runs for recovery
Include rest days
Add strength training 2 times per week
Practice race pace during some workouts
Wear tested running shoes and replace them when worn out
Use moisture-wicking clothing
Track training, sleep, and recovery
Eat a balanced daily diet with carbohydrates, protein, and healthy fats
Increase carbohydrate intake as training volume rises
Eat enough calories to support training
Include protein at each meal
Choose familiar foods before long runs
Avoid trying new foods on race day
Eat a pre-run meal 2 to 4 hours before running
Keep pre-run meals low in fiber and fat if needed
Refuel within 30 to 60 minutes after long runs
Include carbs and protein after workouts
Practice race-day breakfast during training
Plan race-day fueling in advance
Drink water regularly throughout the day
Start runs well hydrated
Sip water before training sessions
Use electrolytes during long runs and hot weather
Drink according to thirst during easy runs
Replace fluids after long runs
Weigh before and after long runs to estimate fluid loss
Practice drinking from the bottles or cups you will use on race day
Test hydration and fueling strategy during long runs
Avoid overdrinking plain water for long efforts
Monitor urine color and body weight trends
Adjust fluid intake for heat, humidity, and sweat rate