Many people have a goal of completing a marathon at least once in their life but if you are a first time marathoner or just a marathon hopeful, you may find the idea of running a marathon to be too intimidating to try.  Don’t be disheartened.  Anyone can run a marathon with a little persistence and dedication. 

In order to accomplish your goal, there are a few things you should know.  First, if you want to run a marathon in the United States, there are marathon’s run every weekend of the year and chances are one is very near where you live.  Websites such as marathonguide.com, runnersworld.com, runningtimes.com and runningintheusa.com are four great resources which all include race calendars so you can find the race of your choice. 

Next, realize that while there are many training programs available, the average training program will last four months.  If you use a program longer than four months, there is a higher probability of your becoming burnt-out prior to race day resulting in you giving up on your dream.  Prior to beginning the four month program, you should be able to comfortably run three miles concurrently.  It’s always easier to train with a friend or loved one and it’s a great idea to tell people you are going to run the marathon; both can serve as motivation when you don’t feel like doing your long runs.

Although you can run more often and longer distances, the key is to run three times per week.  Two of your runs, typically done during the week, should be run for time instead of distance and they should last 20-40 minutes in duration.  If you cannot run that distance yet, never fear, start by walking for that time to build up your endurance.  Once you can walk for 40 minutes, beginning a walk-run program where you walk for 10 minutes and run for 1.  As you become more comfortable with jogging increase your run time and decrease your walk time.  Running for three minutes and walking for one minute is a great way to increase distance and build your stamina without over taxing your body. 

When you can comfortably run three miles choose your marathon.  Keep things in mind such as weather.  During a marathon, the temperatures will feel approximately 20 degrees warmer than the actual air temperature.  This is due to your body heating up as you exercise.  If you know you hate running outdoors in the cold, you may not want to choose a marathon which would require you to train during the coldest months of the year.  Avoid temperature extremes if possible. 

While training and during the actual race, avoid cotton at all costs.  Cotton creates friction and you are likely to experience chafing and possible blisters.  Now that you can run three miles, have chosen your race and know what to wear, take the calendar and back-up four months to determine when you need to begin training.  Keep up your twice a week 20-40 minute runs and add in a longer run on the weekend.  You will gradually increase the distance by following the run for 3 minutes, walk for 1 minute program every time you run further than you have during the program.  Your goal will be to do your longest run 3 weeks prior to the marathon and that should be approximately 20 miles.  If you are having trouble determining how long your long run should be, there are many free training programs online that can help you determine the distances but just making gradual increases allowing 2 or 3 weeks during the program to run a shorter distance will work wonders.