The Complete Beginner's Guide to Running a Marathon

🏃You can run a marathon even if you're not a regular runner. Start from scratch and follow a learn-to-run program.

👟Choose the right running shoes. A neutral shoe with 7-10 ounces of weight and 8mm or less heel-to-toe drop is recommended.

🏋️Build strength in the lower legs and core to avoid common injuries like shin splints and lower back pain.

🔄Gradually increase the amount of running and decrease the amount of walking in your training program.

💪With dedication and the right training plan, you can build the endurance to run a marathon.

I'm not a runner at all. Can I still train for a marathon?

—Yes, even if you have no running experience, you can start from scratch and follow a learn-to-run program to train for a marathon.

What type of running shoes should I choose?

—It is recommended to choose neutral running shoes with 7-10 ounces of weight and 8mm or less heel-to-toe drop.

How can I avoid common running injuries?

—To avoid common injuries like shin splints and lower back pain, focus on building strength in the lower legs and core.

How should I increase my running duration?

—Gradually increase the amount of running and decrease the amount of walking in your training program to build endurance.

Can I really run a marathon with proper training?

—With dedication and the right training plan, you can build the endurance and confidence to run a marathon.

00:00Starting to train for a marathon from scratch? This comprehensive guide is perfect for beginners.

01:40Choose the right running shoes. Neutral shoes with proper weight and heel-to-toe drop are recommended.

03:41Follow a learn-to-run program and gradually increase the amount of running in your training.

05:05Stretch and strengthen your lower leg muscles to avoid common injuries like shin splints.

06:08Improve your running form and stability by doing strength training exercises.