I started jogging 2 years ago, thinking that my stamina was not what it used to be in my 40s.

After more than 2 years, I gained confidence in my stamina and thus began marathon training. Contrary to my expectations, I faced many challenges when starting marathon running.

Starting marathon training at the age of mid-40s was a significant challenge for me. Unlike short-distance running, the energy expenditure is enormous, and there are many psychological difficulties as well.

Today, as a marathon beginner, I will share some tips for those who are starting their marathon journey.

There may be various challenges when starting, but if you prepare step by step, you will surely achieve good results!

Start Slowly
At first, don't push yourself too hard and start slowly. In the first week, it's important to alternate between light jogging and walking to help your body adapt. Start with a distance of about 5km and gradually increase your training volume.

Consistent Training
To complete a marathon, consistent training is essential. Plan to train at least 3 times a week, and it's important to stick to your training schedule. Gradually increase the distance to condition your body.

Proper Shoes and Equipment
To run a marathon, you need good running shoes that fit your feet. Shoes that do not fit or are old can lead to injuries, so be sure to choose shoes that fit you at a specialty store. Additionally, comfortable clothing and appropriate sports underwear are important.

Nutrition Management
During training, there is a lot of energy expenditure, so proper nutrition intake is necessary. It's good to consume a balanced diet of carbohydrates, proteins, and healthy fats, and don't forget to stay hydrated. Before training, fuel your body with simple energy sources like bananas, and after training, consume protein to aid muscle recovery.

Importance of Rest
Rest is an aspect of marathon training that should never be overlooked. Without rest, you can fall into overtraining and get injured. Make sure to take sufficient breaks between training sessions and listen to your body's signals.

Light Stretching and Warm-Up
To prevent injuries, it's important to stretch before and after training and to warm up. A little stretching and time to loosen up your body are necessary.

Setting Goals
Setting your own goals as you start training is great for motivation. It's better to set realistic and gradual goals rather than aiming too high. For example, start with a goal of 5km, and gradually increase your goals to 10km, half marathon, and full marathon.

Marathon running requires patience and consistency.

It may be tough at first, but as you gradually work towards completing the marathon, you will find yourself achieving that goal before you know it.