Running 26.2 miles requires preparation that most people underestimate. Your body will perform work it has never done before, and the demands extend far beyond cardiovascular fitness. Muscles, tendons, bones, and your digestive system all need conditioning. The process takes months, not weeks. This article breaks down what you need to do in training, recovery, and race logistics to finish a marathon without falling apart.
Pick a Training Program That Fits Your Life
Most marathon training plans run between 12 and 20 weeks. Hal Higdon’s Novice 1 program spans 18 weeks and involves 4 days of running per week. Long runs in this program build from 10 miles to a maximum of 20 miles, with peak distances occurring in weeks 11, 13, and 15. The structure allows for rest days and gradual adaptation.
Selecting a program depends on your current running base. If you can run 3 to 4 miles comfortably, a beginner program works. If you have a previous race history and run 20 or more miles per week already, intermediate or advanced programs offer more appropriate volume.
Write your training schedule on a calendar. Missed sessions pile up quickly, and catching up often leads to injury.
Build Mileage Slowly
The 10% rule provides a useful guideline. It advises increasing weekly mileage by no more than 10% to reduce the risk of overuse injuries. If you run 20 miles one week, the next week should cap at 22 miles. This progression sounds slow, and it is. That slowness keeps your bones and connective tissue intact.
Long runs form the backbone of marathon training. These sessions teach your body to burn fat as fuel and condition your legs for hours of repetitive impact. Most plans schedule the long run on weekends.
Short and mid-distance runs during the week maintain aerobic fitness and allow recovery between harder efforts.
Fueling During the Race
A 2025 Sports Medicine-Open study found runners consuming 60-90 grams of carbohydrates per hour were more likely to finish under three hours. Most runners should plan to take 5-8 gels across the full distance, with intake every 20-30 minutes depending on prior training. Energy gels, bananas at aid stations, and sports drinks all contribute to this carbohydrate target.
Practice your fueling strategy during long training runs. Your stomach needs time to adapt to processing food while running at race pace. Testing different products beforehand prevents unwanted surprises on race day.
Hydration Before and During the Race
Drink approximately 500ml of water in the 2 hours before the race starts. Check that your urine is pale in color. Dark urine signals dehydration, and starting a marathon in that state creates problems by mile 10.
On course, take small sips at aid stations rather than gulping large amounts. Too much water at once causes sloshing and cramps. Electrolyte drinks help replace sodium lost through sweat, particularly on warm days.
Strength Training Matters
Running alone does not build the muscular support your joints need. Strength training at least twice weekly supports injury prevention. Focus on exercises that target glutes, hamstrings, quadriceps, and core muscles.
Squats, lunges, deadlifts, and planks all work well. These do not need to be heavy lifts. Bodyweight exercises or light resistance serves the purpose for most recreational marathoners. The goal is stability and endurance in supporting muscles, not maximum power output.
The Taper Period
Most marathon plans include a 3-week taper. Training volume decreases by 41-60% across this period. The taper allows your muscles to repair, glycogen stores to replenish, and fatigue to dissipate.
Many runners feel restless during this phase. The urge to squeeze in extra miles grows strong. Resist it. The fitness gains from training take weeks to materialize in performance. Any hard effort in the final 2 weeks before a race does more harm than good.
Sleep becomes particularly important during the taper. Aim for 7 to 9 hours per night. Your body repairs tissue most effectively during rest.
Race Day Logistics
Lay out everything the night before. Shoes, socks, shorts, shirt, bib, timing chip, gels, and any accessories should sit ready. Race morning involves enough stress without searching for gear.
Arrive at the start area early. Lines for porta-potties grow long, and corrals can fill before you get positioned. Know where your corral is located and what time it closes.
Start conservatively. The first few miles feel easy because you are rested and surrounded by energy. Runners who go out too fast pay for it after mile 18. Stick to your planned pace even when it feels slow early on.
Post-Race Recovery
Recovery starts immediately after crossing the finish line. Walk to keep blood circulating. Drink water or an electrolyte beverage. Eat something with carbohydrates and protein within 30 minutes.
In the first week after a marathon, do no running. Focus on light movement like walking and gentle stretching. Muscles, tendons, and connective tissue need repair time.
Soreness peaks 2 to 3 days post-race. Ice baths, compression garments, and massage can help manage discomfort. Sleep remains a priority.
Running can resume gradually in week 2, starting with short and easy sessions. Full training loads should wait 3 to 4 weeks, sometimes longer depending on how your body responds.
