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    </p><p>42.195kilometers, for most people, is an unattainable distance. For most first-time marathon participants, it will be the longest and most arduous distance they have ever experienced. If you do not have enough understanding of the course and your own abilities, it often leads to various situations such as injuries, cramps, stomach pain, fatigue, etc. How can you prepare tactically before and after the race to perform at your best? Let's find out.</p>
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    How should beginners prepare for a marathon? To run a marathon, the minimum requirement is to have run a half marathon at least once to ensure you can safely complete a full marathon.
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    Let's learn how to prepare for your first marathon.
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<p style="line-height: 200%; text-align: justify; margin-left: 10px; margin-right: 10px; text-align:justify; text-align:justify;">First Marathon Preparation Tips<br/></p>
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    A marathon is a 42.195-kilometer event. Runners need to have a certain running foundation and mileage; otherwise, it can cause physical harm. We should start with a half marathon before attempting a full marathon.
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    Here is a training plan to share, approximately 3 months long. In the first month, start running 5 kilometers, run one day and rest one day, gradually increasing to 10 kilometers based on your physical condition. In the second month, start from 8 or 10 kilometers, depending on your physical condition, run daily or every other day, gradually increasing to 15 kilometers.Add an LSD (Long Slow Distance) endurance run on weekends as appropriate.(Note: For endurance run training methods, refer to Yibao's 'Advanced Runner Training Course')In the third month, start from 12 to 15 kilometers, gradually increasing to 20 kilometers. Completing this three-month training will basically allow you to run a half marathon.
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    After experiencing a half marathon, we can increase the running volume based on the original mileage, aiming for a monthly mileage of 200 to 300 kilometers or more. Additionally, incorporating some core strength training can enhance running stability and prevent sports injuries.
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    When doing these trainings, be sure to rest. If the training plan exceeds your capacity, adjust it in time.
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<p style="line-height: 200%; text-align: justify; margin-left: 10px; margin-right: 10px; text-align:justify; text-align:justify;">Preparation for the two weeks before the race<br/></p>
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    In the two weeks before the marathon, you can run a training session at your ideal marathon pace for about 20 kilometers. This helps you adjust to the appropriate pace, gear, diet, and also prepares you mentally for the race. We need targeted preparation to complete your first marathon more easily.
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<p style="line-height: 200%; text-align: justify; margin-left: 10px; margin-right: 10px; text-align:justify; text-align:justify;">Preparation for the three days before the race<br/></p>
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    In the three days before the race, do some acceleration runs, such as 100 meters, 3 to 5 times, to stimulate the cardiopulmonary muscles and better adapt to the marathon race pace.
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    Ensure good sleep,and consume more carbohydrates..On race day, do not wear new shoes and socks. Apply Vaseline to your armpits and inner thighs to prevent chafing injuries. Take salt tablets half an hour before the run and bring energy gels. At the start of the race, find runners with a similar pace to run with to reduce energy consumption.
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<p style="text-align: justify; margin-left: 10px; margin-right: 10px; text-align:justify; text-align:justify;">Review of Key Points for Preparing Your First Marathon<br/></p>
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    1. Training Plan:
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    <a href="javascript:void(0)"><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7054%2F33395xOSm7Q39CFNK30r8PID.png!640m0?generation=1715760389970606&alt=media" data-ratio="1" style="width:100%"/></a><br/>
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    2. Run a half marathon before a full marathon
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    3. Simulate a full marathon 1-2 times in the two weeks before the race
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    4. Preparation for the three days before the race:
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    Ø 100-meter acceleration runs, 3 to 5 times
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    Ø Ensure sleep, do not wear new shoes and socks
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    Ø Apply Vaseline to armpits and inner thighs
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    Ø Take salt tablets before the run, carry energy gels
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