How to train for a marathon?

Training for a marathon requires a well-structured plan that gradually builds your endurance, strength, and mental stamina over several months. Typically, runners follow a 16 to 20-week training schedule that balances different types of runs, cross-training, and rest days to avoid injury and promote steady progress. Start by establishing a solid running base, gradually increasing your weekly mileage by no more than 10% to prevent overuse injuries. Incorporate a variety of runs into your routine: easy-paced runs for recovery, long runs to build endurance (usually done once a week, progressively increasing in distance), and speed or tempo runs to improve pace and cardiovascular fitness. Cross-training activities such as cycling, swimming, or strength training can help improve overall fitness and reduce the risk of injury. Nutrition, hydration, and rest are also critical components of marathon training. Fuel your body with a balanced diet rich in carbohydrates, proteins, and healthy fats, and stay well-hydrated throughout your training. Ensure you get adequate sleep to help your muscles recover. Finally, listen to your body—if you experience persistent pain or excessive fatigue, it’s important to adjust your training or consult a healthcare professional. With consistency, patience, and proper preparation, you’ll be well-equipped to complete your marathon successfully.