由 home-healthhaven 
Today, I want to share some advice on how to train for a marathon, especially if you’re a beginner. Here’s a simple guide to get you started.
### Slowly Build Your Mileage
The foundation of marathon training is your weekly long run. Begin by making your long run about five minutes longer than your current longest run. Each week, add around ten minutes to your long run, maintaining a pace at about seventy percent of your maximum heart rate. You’ll need to incorporate three to five additional runs throughout the week, which can be shorter. Some of these shorter runs can be faster, but they shouldn’t usually last more than an hour to an hour and a half for the best results. Additionally, consider cross-training with weights, swimming, or cycling to quickly boost your stamina.
### Understand the Task at Hand
Running a marathon means covering a significant distance of 26.2 miles. It’s crucial to focus your training on increasing your stamina and improving your capacity to run longer distances with each session. As a newbie, aim to work up to a single long run of about 23 miles. Also, pay attention to how distance running affects both your body and mind.
To get prepared, start with regular training about three months before your marathon. This could be one long run of eight or nine miles at a steady pace, or gradually increasing the distance of your shorter runs. Try to finish the last few miles of your long run with the same effort you would exert in the actual marathon.
### Have the Right Equipment
Lastly, make sure you have two good pairs of running shoes that fit well, ideally from a reputable running store that caters to your specific needs. Don’t push your weekly mileage beyond 50 miles. Rotate your shoes so each pair has two days to recover their cushioning before your next run.
By following this guide, you’ll be better prepared both physically and mentally for your first marathon. Happy training!