Six Golden Rules for your First Marathon Training

Running Marathon
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Everything you need to know to get to the start and finish lines feeling fit and ready to run your best.

Indian Marathons


The training plan gradually builds weekly mileage and the distance of the long runs.This slow-but-steady buildup allows you to get stronger and go longer, without getting hurt or burned out. Some days you’ll want to add more miles, but it’s best to stick to the plan.


Worn-out or ill-fitting shoes can lead to injury, so it’s best to replace yours now. Go to a specialty running shop, where you can get help finding the shoe that offers the fit and support that your feet need.


Each week, you’ll do a long run to develop the endurance you’ll need to cover the race distance. On these runs, focus on covering the mileage for the day, and forget about pace. Take walk breaks to stay energized throughout.


You’ll need to refuel every 30 to 45 minutes during the race, so on your long runs, experiment with different brands and flavors of sports drinks, gels, and chews to find out which one suits best in your stomach. Be sure to try out the brand and flavor that will be offered at the race.


Any soreness at the beginning of the run that fades as you go is probably nothing to worry about. But stop if you have any pain that persists or gets worse during a run, and call the doctor. Take the rest days on the schedule, and if you feel worn out on a run day, move it to another day.


In order to run your best, it’s important to have a balanced diet. About half your daily calories should come from carbohydrates, like whole grains, fruits, and vegetables. About a quarter of your calories should come from lean protein, like dairy, lean meats, beans, and legumes. The remainder should come from heart-healthy fats like olive oil and avocados.

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Prateek Mishra
Founder of Athletico and an aspiring runner with a mission to list every running-related race in the India along with international events. He wants to make it easy for visitors to find race information, tips for athletes and connect with other runners through running clubs or running forums.

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