Perhaps you’ve always been an avid runner and want to try your hand (or, rather, feet) at the big event. Maybe you work out occasionally and have been inspired by a relative or co-worker ( including Oprah) who has pursued his or her marathon dreams.

Or it’s possible that you are like a friend of mine, whose uncle offered to pay for his college education if he completed a marathon. For whatever reason you are preparing for the 26.2 mile test of physical strength and sheer determination, good training is important for every runner, from the most gifted and experienced to the recovering couch potato. It is also useful to remember that you are training your body as well as your mind.

Psyche Yourself Up

The three or more hours it will take you to finish your marathon will leave you with a lot of time to think. Make sure that you are focused on success rather on the various discomforts which are a runner’s constant companions. Mental training is as important as physical training, since even a runner with excellent strength and experience can psych himself or herself out of finishing the race.

Make sure you have a fan club, not only to cheer you on during the race, but to encourage you while you are training. Running can be a lonely sport, so it is important to create a network of other runners to chat with via internet or phone even if you can’t meet face to face or train together. Comparing notes can save you a lot of headaches such as, for instance, buying the wrong shoes, and can foster mutual support.

In addition to consulting with running buddies, it is helpful to involve your spouse, partner or child in your training. It usually isn’t difficult to find someone among your family and friends who is proud to help along potential marathoner. Don’t be shy about bragging to them about a new best in your timed practice sessions or increased distance. When they offer praise in response, bask in it; running a marathon is not easy, and you need to absorb all the positive energy that comes your way.

Many runners practice meditation to focus attention away from physical discomforts or discouraging thoughts during a marathon or training. You don’t have to sit on the floor with crossed legs and closed eyes; simply count your breaths while you run or weed out stray thoughts and focus only on the sound of your feet pounding away.

It’s a good idea to come up with a positive rhythmic mantra to repeat in your head as your run, or program in your mental ipod inspirational songs. Positive visualization is another good technique to fight the running blahs.

Simply take some time before or during training to imagine yourself dealing with and prevailing over obstacles you fear most such as inclement weather or sudden exhaustion. Focus on how you triumph overcome these problems and see yourself finishing the race successfully and comfortably. Imagine this scenario day after day and your marathon dream will become a reality.

These Shoes Were Made for Running

Up to 90% of all running injuries are caused by wearing the wrong shoes. You can purchase the most expensive running shoes on the market, but if you don’t buy shoes that are designed to fit your arch type and to compensate for weaknesses in your foot, you will probably experience problems at some point. The ideal shoe for marathon running are racing flats which are lightweight and with less cushioning than other shoes. Overweight runners, however, will need more cushioning to absorb pressure on the leg. The most important thing to determine before you start shopping for running shoes is what kind of arch you have.

Wet your feet and walk on concrete, for instance, on a swimming pool deck. Examine the impression of your feet. If you see that the heel and the forefoot are jointed by a band ½ the width of the foot, you have a normal arch. If the band is less than half the width of the foot, your arch is high, you will need a shoe with more cushioning and may need orthonics or to do special exercises.

If the band is more than ½ the width of the foot, you have a flat foot and will need a motion controlled shoe with a firm midsole. Always take a seasoned marathon runner with you to pick out your shoes. This is a good time to go to the mall and shop rather than ordering something online.

Born to Run

You’ve done it since you were a baby, but is your running technique right for the big race? The best place to land is on your heels or midfoot and to roll forward. Running on your toes is fine for sprinting races, but in “the long run” a toe landing will make the shins sore and tighten the calves. Keep your hands at your waist; holding the hands at a lower level will wear you out. Your hands should be relaxed rather than clenched in tight fists. Make sure your posture is straight, your head is up and your shoulders are level. Don’t bounce; it is too hard on your legs and feet. Land softly on your feet and roll forward.

In Training

Ready to start? Not until you have a thorough checkup with your physician to see if running a marathon is appropriate for your physical condition. If your doctor gives you the green light, you can begin your training program.

How long will it take? This depends on how accustomed you are to running long distances. If you can run 6 miles without difficulty, it is best to give yourself 24 weeks. If you cannot comfortably run 6 miles, you will first need 9 months of training running 4 miles 5-6 times a week before beginning an 18 week program. There are many programs which promise to train anyone for a marathon in as little as 12 weeks, but don’t be in such a rush. The best way to avoid injury and placing undue stress on the body is to take the gradual approach and train at your own pace.

Most programs require the runner to begin with one long run (8-12 miles, eventually 20) followed by a day off and five days of short runs (4-5 miles). One of these short runs will eventually become another long run. Short days should take no more than 80 minutes with 5 minutes for dressing, 30-60 minutes for training followed by a 15 minute cool down and shower. Long runs will probably take 3.5 hours, but remember, you do get a day off.

If you get injured, resist the temptation to begin again too soon; you will risk further injury and a longer delay in your training. To prevent injury, do a few minutes of light running to warm your body up, followed by light stretches (“light” is the operative word, since many injuries begin with overly strenuous stretching of cold muscles) and warm down stretches after your training session.

Don’t try to run the long runs too fast. Your marathon pace should be 90 seconds slower than average. For example, if you run your short runs at 9 minutes per mile, your marathon pace should be 10 minutes and 30 seconds per mile. This will not necessarily result in a long marathon time, since you can train for speed during your short runs.

Fueling Up

This is not the time to go on the Atkin’s Diet. Eat a diet rich in carbohydrates which should comprise around 60-70% of your daily caloric intake. Eat whole wheat bread and pastas, fruits and vegetables. You should consume 200-400 calories of carbohydrates within 2 hours of hard training and the same dose of carbs 2 hours after your workout. If you have no appetite after running, drink your carbohydrates in the form of a sports drink or gel. Experiment to see which special drinks and gels are right for you.

Remember to drink plenty of fluids, even more than the recommended 8 glass a day guideline. Sip while running, every 15 minutes or so.

Even though you should be eating an extra 1,300 calories a day, don’t fill up on fats which are hard to digest and tend to be void of nutrients. When you do eat fat, try avocado, tahina, oily fish or other healthy mono-saturated fats.

Get to know how much food you can eat comfortably before running. Eat small, frequent meals and avoid stuffing yourself at one sitting. Practice eating your marathon day breakfast so you will know which foods are best for you before the big race. Avoid consuming sugar or caffeine before running, as they tend to give a high but also cause a drop in energy levels later on. Caffeine also can causes dehydration.

To the Finish Line

It’s a week before the big event and you are ready to reap the fruits of your efforts. You should be lightening up a bit with your workouts to give your muscles a break. Avoid any excessive stretching which might cause soreness.

Keep working on your positive visualization, focusing more on a successful finish and a comfortable run.

Get as much sleep as you can during the week, because you will probably be too excited the night before the race to get much shut-eye. Consume plenty of carbohydrates and fluids.

On the race day, there should be nothing new under the sun. This means getting to know the course. If there is a hill on the 5th mile, practice negotiating a hill on the 5th mile of your practice run. Your clothes and shoes should definitely not be new. Wear your favorite well-worn shirt, since crisp, new fabrics can make your skin uncomfortable with constant rubbing. Know the weather predictions for the race day, and be prepared for every scenario. What if it is going to be a rainy day? Make a marathon poncho out of a trash bag with one hole for your head and two holes for the arms. It may not be a London Fog, but it is the most lightweight solution for running in the rain. Or you might not mind running through a cooling, natural shower. Whatever option you choose, make sure you have tested it before the marathon.

As your mother always told you to do before your first day of school, lay out your things the night before, go to bed early (whether or not you will be able to sleep), wake up in plenty of time to prepare so you won’t be rushed, and eat a good breakfast. Hopefully Mom and company will be there to cheer you on and to share in your success as you cross the finish line.