Get medical clearance if you have any health concerns
Set a realistic marathon date
Build a base of consistent running first
Run 3 to 5 days per week
Increase weekly mileage gradually
Keep most runs at an easy pace
Include one long run each week
Add one quality workout each week
Use rest or cross-training days
Strength train 2 times per week
Practice proper warm-up and cool-down
Wear tested running shoes
Practice race-day nutrition and hydration
Take fuel during long runs
Sleep enough and recover well
Taper before race day
Follow a structured training plan
Listen to your body and adjust when needed
Avoid increasing mileage too quickly
Practice running in race conditions
Prepare mentally for the distance