If you’re amping up from a sedentary lifestyle, talk to a doctor before starting a new exercise regimen. You can work together to develop a plan that takes your strengths and weaknesses into account. It is important not to jump into training too quickly, otherwise an overuse injury, such as a stress fracture, is very likely. Start out with lower mileage and work your way up. [2] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source You will want to consider your body’s limitations, including asthma or injuries, in your decision. Also take the availability of safe places to run near you into account.

If you’re running a very long race, like a half or full marathon, make use of a professionally developed training plan. There are plenty available on the Internet, or you can reach out to a local running or athletic store for resources. [4] X Research source There’s no need to run every day. It’s actually best not to. Shoot for three or four days a week, with one of those days perhaps being an extra-long weekend run. Be aware that you won’t necessarily run the full distance before the race. The only time marathon runners actually run marathons is on race day![5] X Research source

A cadence of 180 is ideal. To figure out what it’s like to perform this way, run on a treadmill and watch a clock with a second hand. Time your steps so that you’re taking three steps every second. [8] X Research source

Do not do a fast finish every time you go for a run. Save it for special occasions! It’s best once a week at most.

Running groups can help you by getting you motivated to leave the house. If you have a scheduled time to run, it’s easier to honor it. Another advantage of a running group is that it keeps you from getting bored while you run, if you’re social. Furthermore, a little friendly competition before the race never hurt anyone.

To stretch your hamstrings, do the figure-4. Sit on the ground with one leg extended in front of you, and the other bent so that its knee touches the floor and its foot touches the other leg’s knee. Reach toward your extended foot, and hold. To stretch your quads, stand on one leg and grab the ankle of your other leg. Gently pull it back. If you have trouble balancing here, tighten your abs. To stretch your shoulders, move one arm so that your hand is between your shoulder blades and your elbow is pointing up. Grab the elbow with your opposite hand and pull carefully. [12] X Research source

It’s possible to overdo it with hydration; excess water might make you feel bloated or weighted down. Listen to your thirst cues, and don’t keep chugging water if you feel like there’s no room in your stomach for it.

The best carbohydrates are the so-called “complex” ones, which give you excellent energy without a crash. Focus on whole grains like whole-wheat bread, oatmeal, and brown rice; root vegetables like sweet potatoes; and pulses like beans, peas, and lentils. [14] X Research source Avoid simple carbohydrates, like heavily sugared cereals and doughnuts.

Do not smoke! It shortens your breath and constricts your blood vessels. [15] X Research source Drink in moderation (if at all). Alcohol dehydrates you, and too much of it can keep your body from absorbing protein from food. [16] X Research source This means you’ll have to work even harder to build muscle. Get some sleep. Sleep helps your body refresh and regenerate, and sharpens your mind, too. [17] X Research source Everybody is different—shoot for 8 hours of sleep, and adjust if that feels like too much or too little.

If you feel like you’re going to go wild without some physical activity, you can always do yoga, stretch, or dance. Remember to sleep, too.

If you have a running group or squad, have a pasta potluck and wish each other luck the night before.

Some great breakfast ideas include oatmeal with peanut butter; a banana with a handful of nuts; and toast, dates, and protein spread. Avoid sugary foods such as donuts or muffins for breakfast, as they won’t give you any energy or stamina for your run.

Check if there will be hydration stations available during the race. If not, you can run with a small water bottle.

Deep breathing and gentle stretching can help prepare both your body and mind. Try tensing your already-tense muscles, then relaxing them. [23] X Research source It may seem simple, but smiling helps transform your outlook and relax your body. Try it![24] X Research source