If you’re reading this, chances are you’re considering running a marathon. Congratulations! You’re about to embark on a amazing journey. A marathon is a test of physical and mental endurance like no other, and there’s no better feeling than crossing that finish line after 26.2 miles.

Of course, successfully completing a marathon doesn’t happen by accident. It takes months of hard work and dedication to prepare your body for the rigors of race day. That’s why we’ve put together this list of the five rules you need to follow to make sure your training is on track.

5 Rules for Marathon Training

1. Set a Goal
   The first step to successful marathon training is setting a goal. What are you hoping to accomplish? Are you trying to beat a personal record? Qualify for the Boston Marathon? Or are you just looking to finish? Having a specific goal in mind will help keep you motivated when the going gets tough.
2. Get a Plan
   Once you know what your goal is, it’s time to start making a plan. There are tons of great resources out there to help you choose the right training program based on your individual needs and goals. Some things to keep in mind as you’re choosing a program include the amount of time you have to train, how many miles you’re currently running per week, and any previous injuries you may have.
3. Find a Coach or Training Partner
   If at all possible, try to find someone to coach you or train with you. A coach can help custom tailor your training plan to ensure you’re peaking at the right times and not doing too much too soon (which can lead to injuries). And training with a friend or group can make the time fly by and hold you accountable on those days when all you want to do is lounge on the couch instead of going for a run!
4. Be Consistent
   Marathon training is not for the faint of heart—it takes months of hard work and dedication. The key to success is consistency. Even if you’re short on time, make sure you’re still putting in the miles each week and following your plan as closely as possible. Remember, even though it’s tempting to take shortcuts, they’ll only hurt you in the long run (literally!).
5. Take Time Off
   Last but not least, don’t forget to take some time off! As important as it is be consistent with your training, it’s just as important—if not more—to listen to your body and take rest days when needed. Trust us, your body will thank you later!

Training for a marathon is no small feat—but it’s definitely doable with proper preparation (and following our five rules!). So lace up those running shoes and hit the pavement—you’ve got this!

The marathon is an endurance event that requires extreme levels of stamina. It is one of the most popular running events in the world, attracting thousands of participants per race every year.

Annually, more than 800 marathons are organized worldwide. The number of new runners has doubled in the past 5 years.

First Marathon?

The first recorded history of the marathon is from 490 BC where a messenger (Pheidippides), ran from Marathon to Athens delivered news of victory during the Battle of Marathon.

The first modern-day marathon took place on May 6, 1896 when the first Olympic Games were held in Athens. The race started at Marathon’s town hall and ended at Panathinaikon Stadium which is about 26 miles away. The distance has changed over time to many different distances but is now standardised at 42.195 kilometres or 26 miles and 385 yards.

Women’s Marathon

Women did not have the chance to participate in the marathon until 1984. The first woman to win was Joan Benoit. Women runners were not allowed to start at the beginning of the race because it was assumed they would drop out before finishing.

But since then, the Olympics has seen a boom of new events and additional opportunities for athletes around the world to compete for their country.

Changes

The marathon has seen a lot of changes over the years thanks to new technology. The use of lighter shoes combined with better running techniques, hydration and nutrition has helped people to run marathons much faster than they could in the past.

The marathon is the world’s oldest and most prestigious endurance event. First run in Athens, it has developed to become one of the most popular races in the world. The World Marathon Majors series features six international marathons that are among the most prestigious in their fields, including Boston, Berlin, Chicago, London, Tokyo and New York.

First Wheelchair Marathon

Rick Hansen is a Canadian hero, who in 1980 developed the wheelchair marathon. He wanted to create an event that would be possible for disabled people to participate in with little or no modifications to their equipment. The first ever wheelchair marathon was held with 12 participants in Toronto on September 28, 1980.

The Best Marathon Runners are from…

The best marathon runners come from Kenya. The Kenyans are the most dominant nationality in long-distance running. They are the most dominant at distances from 800 meters to the marathon and have won more Olympic medals than any other nation.

Motivation

For anyone who has never experienced a marathon, the idea of training and running 26.2 miles is completely overwhelming. The mental and physical transformation that takes place through training and the marathon itself will leave you feeling alive, empowered, and accomplished.

Try a Half Marathon

Half-marathons are becoming a popular distance for runners around the world. They offer a much more attainable goal than a full marathon and can be much less daunting to start training for. They’re also the perfect stepping stone for those who have been wanting to increase their running distances to something beyond 10 kilometers.

Health Benefits of Marathon Running

The health benefits of marathon running are numerous. People who engage in this activity have a decreased risk of heart disease, type 2 diabetes, stroke and high blood pressure. They are also more likely to have improved mental health, improved cholesterol levels and less joint pain.

Overcome Personal Challenges

Even when disaster strikes, when bad weather overwhelms you, when an intemperate pace results in a staggering finish, when nerves and anxiety stand in the way of you giving your maximum effort, when your number one rival soundly thrashes you, when 18 weeks of training appear to have gone down the drain with little more than an ugly slurping sound, there remains something memorable about each marathon run.

Motivation and Gratitude

There are a lot of reasons to complete a marathon, but the most important one is the personal gratification.

Running a marathon is not easy. It takes months of training, discipline, focus, and mental toughness. But for all the hard work that goes into completing a marathon-and for all the reasons people are drawn to do it in the first place-there are also some material rewards. In addition to the tangible benefits, the race can provide intangible ones as well. It can be an opportunity for self-improvement and learning.