Personalized Marathon Training Plan Guide

Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.

Why Choose an AI-Customized Marathon Training Plan?

1. Personalized Assessment: Based on your running experience and fitness condition
2. Smart Adjustments: Training intensity optimizes automatically with progress
3. Scientific Pacing: Based on your target finish time
4. Injury Prevention: Reasonable intensity progression to avoid injuries

how to prepare for your first marathon

Marathons are one of the most popular sports in the world. Every year, hundreds of thousands of participants sign up for marathons globally.

However, completing a full marathon is not easy, so many runners start their marathon journey with a half marathon.

For novice runners, successfully completing a half marathon is considered a significant challenge.

So, how should we prepare for a marathon?

1. Medical Check-up

First, it is best to go to the hospital for a full-body check-up before starting. If you have a family history of heart disease, currently or previously smoke, or are overweight, you must do this.

Although deaths occasionally occur in road races—most of these deaths are due to heart attacks—runners have far fewer heart problems compared to sedentary people.

2. Choosing Running Shoes

1) Fit is the most important factor. Even the best shoes are worthless if they don't fit well. Choose the best possible running shoes (not necessarily the most expensive ones).

2) Do not run long distances in a new pair of shoes. Walk around the house and run a short distance to gradually get used to them.

3) It is best to have a basic understanding of different types of shoes. Training shoes are usually categorized into neutral, stability, and motion control types.

· Neutral shoes are the lightest and softest, suitable for runners with high arches and inward foot rotation.

· Stability shoes are best for runners with slightly flat feet or outward foot rotation.

· Motion control shoes (structured and more rigid) are best for runners with very low arches and outward foot rotation.

4) Do not assume your shoes will always fit. Everyone's feet grow with age. Shoe sizes vary greatly between brands, even for branded shoes. Sometimes, specialized running shoes are best half a size larger than other training shoes.

5) Unless you are buying the exact same shoes as before, it is best not to buy online.

3. Running Apparel

In recent years, technology has made significant progress. Many clothes on the market now have temperature regulation and anti-odor properties. Compression clothing is also popular as it protects muscles well.

For women, having a suitable sports bra is very important. Socks are also key to runner comfort, and clothes must be sweat-absorbent.

When choosing clothes, comfort is far more important than fashion.

No matter what you wear, you will feel like a supermodel after completing a half marathon (^_−)☆

4. Muscle Soreness

Indeed, muscles will be sore at the beginning.

All runners experience soreness, especially after intense or fast runs. Rest will help you recover, and your muscles will become stronger.

There are three main causes of muscle soreness:

1) Unaccustomed to exercise

2) Different exercise habits

3) Frequent high-intensity exercise

Massage is an effective way to relieve pain. Massaging within a time window (24 to 72 hours) after intense training or relaxing massage before intense training are both good options.

Note that it is best not to use pain-relief medication, especially ibuprofen, as frequent use or high doses can cause some concerning side effects.

5. Running Time and Location

Most runners prefer running around nearby buildings or along streets. Here are some aspects to consider when choosing a running location:

1) Road

Most races are held on roads. However, running on roads can be risky due to vehicles. Run facing the traffic so you can see oncoming vehicles and avoid them.

2) Trail

Many cities have parks with trails and sidewalks for walkers, cyclists, and skaters. These places are usually ideal for running.

3) Cross-country Running

Once you can continuously run 4.8 to 6.4 kilometers, you can consider running in the woods. Initially, the ground may be uneven, causing some difficulties, but running on soft (rather than hard) surfaces helps prevent injuries.

4) Running Time

You can run at any time.

Morning training keeps us alert and avoids high temperatures during summer days.

For office workers, night running is a good option, but be extra careful. If possible, train with a partner. Everyone should be cautious while running. This may mean not wearing headphones, as they can prevent you from noticing danger signals.

Lastly, if running at night, wear a reflective vest so drivers can see you.

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The above content is from the book 'Hal Higdon's Half Marathon Training Guide,' published with permission from People's Posts and Telecommunications Press.

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• GPT-4o powered personalized training plans
• Daily training guidance and feedback
• Nutrition and recovery advice
• Real-time progress tracking

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