I had a baby 18months ago and have been rather lazy since, so I'm a little out of shape. How do I begin running with the hopes of running a marathon this year? How many miles should I shoot for at a time? Realistically, how long until I could run a marathon?|||go to runnersworld.com... they have training plans for every distance and every level of ability. pick a training plan for beginners, or if you consider yourself higher than a beginning level, go with intermediate, but since you're out of shape, advanced is out of the question. If you start training now, you should be ready by the summer, so pick a marathon you'd like to run in june or july. You'll start out with only a few miles at a time, but eventually you should build up to a long run of about 20-22 miles... but the runners world plan will tell you all of this. If you are really serious, you may consider getting a subscription to runners world. it is definitely worth it... the tips in there are amazing!|||Achieve a base fitness level. If you can't run, walk, bike, or do some other aerobic activity for at least 30 minutes at a time, you should work up to this first before attempting a marathon.
Get committed. Choosing which marathon you want to run is one of the best ways to do this. Not only do you turn your general plan (running a marathon) into a specific one (running the New York City Marathon on November 5th), but once you've invested the registration fee (typically between $40-$100) you have extra financial incentive to run it, too!
Pick a training plan that suits you. This is possibly the most important step. Training plans range all the way from ones that ask you to run three days a week to ones that require seven days a week of training, and can begin with 2 and 3 mile or 10 mile runs. There are some good ones online; take the time to look around for one that suits your schedule and your fitness level.
Stick with your training plan. It may seem monotonous to run day after day after day. You might not be able to fit in a run one day, or you might get sick or injured. It's fine to miss a day or shorten a run every once in a while, but the important thing is to get back out there as soon as you can. Marathon training is a long, slow process, but it's the only way to reach your goal.
Enjoy your marathon. The last few miles will probably hurt, but if you're properly prepared the rest of the race should really be fun. Try to maintain a steady pace that seems on the slow side for at least the first half of the race, but feel free to pick it up during the second half if you're feeling good. Most courses have entertainment along the way and plenty of spectators to cheer you along. Take it all in- you've trained for this for months, this is your day!
Tips
Marathon training takes time. Most training plans begin 18 weeks or so before the marathon itself; make sure to take this into account when you choose your marathon.
Invest in a good pair of shoes (or two). A good pair of running shoes should cost you $50-$120 and will last about 600 miles. Go to a running specialty store and get fitted for shoes by an expert, if you can, before you start your training. Ideally, you can buy two pairs of shoes and rotate them every other day.
If you're training like a marathoner, you should eat like one too. Carbs, protein, calcium, iron, and other vitamins are all essential for you to train like you need to. Cut out as much junk food as possible.
Do as much research as you can. Every runner has his or her little tricks to make training easier, advice on nutrition, favorite training plans, etc. Try out as many as you can and see what works for you.
It's also important to get proper nutrition during the marathon. Drink the available sports drink, especially during the first half of the race, as it will renew your electrolytes. Also try to ingest some gel or orange slices if they're available. Your body isn't designed to store more than 20 miles worth of calories, so you need to get some during the race (this is why many runners "hit the wall").
Consider joining a training group. Besides a great way to meet new people, having other people expecting you to train with them goes a long way in motivation.
Warnings
Make sure to eat right! When you're asking your body to run 20-100 miles a week, poor nutrition can seriously hurt the quality of your running and make you constantly tired and sick.
Alcohol can have a severe negative impact on your training. Many marathoners choose not to drink at all throughout their training, and it's not a good idea to overdrink a day or two before your long runs.
Listen to your body. If you continually get sick or hurt, there's obviously something wrong. Even if you get advice from an Olympic marathoner about how to train, if you find yourself run down all the time, it's not for you.
:)|||Start out easier like walking a few miles a day then speed it up or add more on u will wor into it|||In 3 months you could run a 5k. Start slow and keep increasing until you reach your goal.|||I think you should plan to run a marathon next year !! If you haven't been running nor even active in 18 months you need to start today with the idea of getting active and running/walking/jogging 6 days a week. Beware of overuse injuries that occur because we start out trying to do too much too fast. Your body reacts in many different ways to indicate overuse - tendinitis, the flu, sore shins, a cold. Be aware of what you are doing to your body and take extra special care of it. At the first signs of a problem, see a doctor, podiatrist, etc.
Get to a running or foot specialty store to learn what type of foot you have and what kind of shoe you need. Expect to spend $80 - $150 for good shoes. Of all the limited equipment you'll need, shoes are the most important.
Always run in the shade. Stop for water every 20 minutes.
MOST IMPORTANT - Contact your local running store or fitness center to find out where to find a runner's clinic or marathon clinic. Don't push it, this should be a journey, not a destination that ends at the marathon. A life of running can ward off lots of bad stuff, including obesity and diseases.
Good Luck
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