in it too quickly, try to start with a 5K race, up to a half marathon to see how your

在它太快，嘗試從5公里的比賽開始，到半程馬拉松，看看你的。

body adapts. How do you adjust to the training? How do you feel during the race? What do you

身體適應。你是如何適應訓練的？你在比賽中的感覺如何？你有什麼

need to do in addition to your running? Maybe a little bit of strength training. Maybe a

需要做的 除了你的運行？也許是一點點的力量訓練。也許是

little cross-training to help build your body up, make it stronger, so that you can go the

一點點交叉訓練，以幫助建立你的身體，使其更強大，所以你可以去的。

full 26.2 miles.

全程26.2英里。

When you're ready, when you know have the time to commit to this marathon plan, again,

當你'準備好了，當你知道有時間致力於這個馬拉松計劃，再次。

go to your local running store. See what clubs or teams are available. See what classes they

去你當地的跑步商店。看看有哪些俱樂部或團隊。看看他們有哪些課程

have available to help prepare you for your marathon. Visit your local running store.

可幫助您為馬拉松做準備。請訪問您當地的跑步商店。

They'll know some local teams, local clubs that you can join to help prepare you and

他們會知道一些當地的團隊，當地的俱樂部，你可以加入，以幫助你準備和。

train for your marathon. Go online.

訓練你的馬拉松。上網咖

There's so many incredible marathon training plans available to help you reach your goal.

有這麼多不可思議的馬拉松訓練計劃可以幫助你達到你的目標。

Some of these online training programs will give you about a 12 to 16 week training plan.

這些在線培訓項目中，有些會給你一個大約12到16周的培訓計劃。

Some of them might start small. Maybe four, five, six miles to begin with. Some of them

他們中的一些人可能會從小開始。也許四，五，六英里開始。他們中的一些人

might expect you to have a little bit longer of a run. Maybe about even 12, 14 to 16 miles

可能會希望你有一個 長一點的運行。甚至可能是12，14到16英里

before you even start this 12 to 16 week training plan.

在你開始這個12到16周的訓練計劃之前。

Over the course of this training plan you'll build your mileage, you'll build your speed

在這個訓練計劃的過程中，你會增加你的里程數，你會增加你的速度。

a little bit. About two to three weeks at a time. And then each third or fourth week

一點點。大約兩到三週的時間。然後每個第三或第四周

you should really bring your training back to let your body recover, so that you can

你應該真正把你的訓練回來，讓你的身體恢復，這樣你就可以。

be ready for that next build period of about two to three weeks. About the last week or

為下一個大約兩到三週的構建期做好準備。大約在最後一週或

so, you'll start to taper down your training to allow your body to rest, so that you're

所以，你會開始漸漸減少你的訓練，讓你的身體休息，所以，你'。

ready for race day.

為比賽日做好準備。

When you're ready for your marathon is really on an individual basis. But try that 5K race.

當你'準備好你的馬拉松真的是在個人的基礎上。但試試那場5公里的比賽。

Try that half marathon to see how your body feels to get you ready. It's not just the

試試那個半程馬拉松，看看你的身體感覺如何，讓你做好準備。這不僅僅是

physical preparation that you have to do, it's the mental preparation as well. 26.2

你要做的是身體上的準備，也是心理上的準備。26.2

miles is a long way to go. So how do you handle being on your feet that long? You really need

英里是一個很長的路要走。那麼，你如何應對這麼長的腳步呢？你真的需要

to find out for yourself.

自己去了解一下。

It's not only the physical demands that you're working on. But you also are going to need

這'不僅是你的身體需求，你'的工作。但你也要

to take in calories. Your body can't store all of the energy it needs to go that full

來攝取熱量。你的身體不能儲存所有的能量，它需要去那全。

distance. Some people will be out there three, four, five, up to six or seven hours. That's

的距離。有些人會在外面呆上三四個小時，五個小時，甚至六七個小時。那是

a long time to be out there without taking in calories. Throughout your training you'll

很長一段時間在外面不攝入卡路里。在整個訓練過程中，你'會

take in some sports nutrition, to help fuel you through your long runs. Some sports nutrition

攝取一些運動營養品，幫助你在長跑中補充能量。一些運動營養品

that you might try out are sports drinks. Something like Gatorade, or Heed, or Excel.

你可以試試運動飲料。像佳得樂，或希德，或Excel。

Also, GU makes small gel packets, which have about 100 calories each. You can also take

另外，GU做的是小凝膠包，每包約有100卡路里。您也可以採取

in something a little bit more solid like Clif Bars, maybe a banana, or a PowerBar.

在一些更堅實的東西 像克利夫棒，也許香蕉，或PowerBar。

Some people take small peanut butter sandwiches to help hold them over.

有的人拿小花生醬三明治來幫忙撐著。