As a runner, the time will come when you feel that you’re ready to take on more challenging races. Participating in a hometown marathon will help you find out how far your training and discipline will take you. No matter the outcome, you’ll gain a fun and rewarding experience. Here are a few training tips to help you avoid potential injuries and let you get the most out of the preparation.

How to Train for a Marathon

1. Build Endurance

Your main concern should be whether or not your body can handle the distance. Build your base by doing runs that improve your speed and endurance, and start by running about 15 miles every week. Then, add more mileage throughout your training to get used to running longer over greater distances.

2. Eat Right

Don’t use thirst as a sign that you need to drink water. You’re likely already dehydrated by the time you feel thirsty. An indicator that you aren’t staying hydrated is having dark yellow urine after a run. Fuel yourself by eating fruits, energy gels and bars, or sugary snacks during training sessions that last for 90 minutes or more. Find a food and drink combination that feels comfortable for you, and stick to it during marathon races.

3. Combine Runs

A good training program for marathon races includes doing runs at different intensities. Long runs that raise endurance should be integrated with shorter runs that build speed and strength. By mixing training, you’ll prevent the body from reaching a fitness plateau when it gets used to running at the same pace every time. Keep in mind that in marathon training, you’ll also need to advance your strength, not just endurance.

Test your training in a race at the Waimea Town Celebration in Hawaii. This nine-day family festival hosts a 2K, 5K, and 10K race every year, and welcomes participants of all ages. The celebration will be held in February 2020, giving you ample time to train and prepare for the event. Learn more about their competitions online, or call (808) 645-0996 to inquire about the event schedule.