The Comrades Marathon is around the corner and as usual there will be many brave first time runners. If you aren't ready for it this time round, you should start thinking about taking the big step f

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or next year's race. Here's how to do it.

1. Adopt a holistic approach - it's essential to look at all aspects of your lifestyle when you are about to commence on a marathon training programme
2. Involve your family and friends. Make them feel part of your new found obsession.
3. Ensure there is a structure and shape to your training - your runs need to have a purpose
4. Do not become over-dependent on a training schedule. If you miss a day, you miss a day. There is no need to panic
5. Progress patiently i.e. increase quality and quantity gradually
6. Be realistic about the amount of training you can and want to do
7. Incorporate the basic principles in your running i.e. a long run, long reps and tempo running need to be part of the package
8. Run economically and efficiently
9. Ensure you allow rest and recovery as part of your training
10. Avoid guilt fixations about any disappointing or missed sessions
11. Reward yourself as new ambitions are achieved
12. Plan your races carefully by working backwards from the marathon date
13. Develop a training group or at least 1-2 partners to run with - agree on pace parameters before you begin
14. Devise a variety of training runs/routes, which are preferably well lit and definitely safe
15. Develop a variety of surfaces to run over; too much running on road can bash the joints about
16. Minimise problems by ensuring you wear good shoes and an appropriate kit
17. Ensure your diet is suitable for the demands you are placing on your body
18. Stay hydrated all the time by drinking lots of water
19. Find time to do some mobility/stretching each day
20. Respond to injuries immediately - it's better to miss 1-2 days than 1-2 weeks
21. Consider having a weekly massage
22. Give attention to admin planning early i.e. hotel booking, travel etc.
23. Feel excited about your challenge and enjoy your running!

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