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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

Create a timeline leading up to the marathon with key milestones for training, rest, and nutrition.

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

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