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Begin training months in advance. Build endurance over time with incremental increases in mileage, allowing your body to adapt.

Choose or create a structured training plan that gradually increases mileage and intensity to prevent injury and build stamina.

Include high-intensity intervals in your training to improve cardiovascular efficiency and running speed.

Do weekly long runs to simulate the marathon distance, increasing the length over time to build endurance.

Take regular, scheduled rest days to allow your body to recover and prevent overtraining.

Incorporate non-running activities like cycling or swimming to improve overall fitness while reducing impact on your joints.

Add strength training exercises to your routine to improve muscle balance and running economy.

Invest in the right running shoes and clothing to ensure comfort and reduce the risk of injury.

Plan your fluid intake before, during, and after runs to stay hydrated without overhydrating.

Develop a balanced diet plan that provides the necessary energy and nutrients for high-level training.

Learn and practice your pacing to ensure consistent energy expenditure throughout the marathon.

Reduce mileage and intensity in the weeks before the marathon to allow your body to fully recover and peak on race day.

Visualize the race and develop mental strategies to cope with tough moments during the marathon.

Plan your race day logistics in advance, including transportation, gear check, and pre-race meals, to reduce stress.

Do not try new shoes, clothing, or foods on race day to avoid unexpected complications.

Develop a consistent warm-up routine for training and race day to prepare your muscles and mind for the effort ahead.

Address injuries early with proper rest, therapy, or medical attention to avoid worsening the condition.

Work on your running form to improve efficiency and reduce the risk of injury.

Prioritize sleep and ensure you are well-rested to support recovery and improve performance.