How long will it take to train for a marathon?

Recently, the marathon has become a 'must-do race'- and regardless of your finishing time, completing 26.2 miles is a tremendous achievement. So, if you've been toying with the idea of training for and entering a marathon, runbritain.com will support you all the way with training plans, guides and race tips, to ensure you get to the start line in great marathon shape.

This guide includes advice on:

• How to start your marathon training
• Training tips for the marathon distance
• How to train safely

Prepare your running programme
If you want to run a marathon then you'll need to plan ahead. If you're a complete beginner then your training should not be taken lightly, preparation is essential. Remember we are all different; each person will be have a different level of fitness before they start training, and how you progress will vary depending on your age, sex, current and previous fitness levels, and of course, the training time you have available.

Below are some guidelines to help you plan how far in advance you need to begin your preparations:

• If you're new to running or exercise - the longer you train the better - it's as simple as that, but you need a minimum period of two months of running training as a lead-in before you start your proper marathon training. Following this lead-in phase, a 16-week training plan will get you to the start line ready to run.

• If you're already running or carrying out cardiovascular exercise - less than two months' running preparation is adequate before a 16-week training plan. The longer your lead-in period is, though, the fitter you can get - and therefore the easier your race will be. So, if you are looking to achieve a personal best, more than two months' training before you start your 16-week marathon training plan is a good idea.
• Regardless of whether you have running experience or not, you will be able to achieve your marathon running goal as long as you build up progressively over a sensible period of training time.

Before you begin running
Before you think about starting running training or any form of exercise for that matter, you should check a few safety considerations. By taking yourself through the Health status safety checklist below will ensure that it's safe for you to begin an exercise programme. If you answer YES to one or more questions - or if you are at all concerned about starting training - then make an appointment with your doctor for a check-up before you embark on a new exercise plan.

Health status safety checklist

Once your doctor has given you the all-clear and/or confident that you are sufficiently healthy to undertake a running training programme, you'll be ready to begin training plan.

What gear do I need for running?
Running is one of the easiest and cheapest activities to get involved in, and you probably already have most of the gear you'll need to start your marathon training. Sports shorts, t-shirts and/or sweatshirts and some socks are all you need to get started. Later in your training you may want to get a few more pieces of specialist kit items, but initially you can get away with the minimum amount of running gear. However, one area you should really focus on is your running shoes. A decent pair of running shoes is a sensible investment; the right pair will prevent potential injuries and will enhance running comfort. Therefore the best advice is to visit a specialist retailer to ensure you get the right running shoe for your gait and training needs.

First steps into running
If you are a complete beginner and have never jogged seriously or gone running before, or if you haven't done any strenuous exercise for a long time then you need to start your training slowly to ease yourself in. You can expect, as with starting anything new, there will be a phase of adjustment as your body gets used to the new demands that you are putting on it. The key is to go slowly as your body adjusts and make sure you factor in plenty of time for rest. Remember each individual will progress at different rates and it is essential that time is dedicated to building up safely. And how do you know when you are ready to start your marathon training plan? Well, your pre-marathon schedule goal is to be at a level of fitness that allows you to comfortably jog or run non-stop for at least 60 minutes.

Moving up
If you are already reasonably active and doing cardiovascular exercise on a regular basis (for example; brisk walking, jogging, running, swimming, rowing, cycling, taking aerobic exercise classes and using cardiovascular exercise machines at the gym) then it's likely that you are already reasonably fit. This level of fitness will allow you to progress more quickly but you need to ensure you still incorporate rest and build up sensibly. Before you embark on the marathon training plan your minimum target should be running for 60 minutes non-stop. It's no problem if you can run for longer than this in the lead-in phase; you'll simply be more prepared for the main 16-week marathon training plan.

Food and drink for running training
This is one area that you must not neglect - fueling and hydrating your body correctly is as important as the training itself. Make sure you drink adequate amounts of water during the day to keep your fluid levels topped up. When you are training always carry a drink, you can get small lightweight bottles that are easy to hold while you are running. Taking a drink with you on your training runs is particularly important on hot days to ensure you don't become dehydrated. As for food, you need to be concentrating on eating foods that release energy slowly - the perfect options are rice and pasta.

Marathon running success
The marathon is an achievable goal and you too can accomplish marathon success, you just need to follow a correctly structured training plan. Not only is preparing, training for and completing a marathon an amazing accomplishment, it also will enhance your health and fitness too. Thousands and thousands of other people have completed marathons, many against great adversity - so if they can do it, then why not you?