If your goal is to run a marathon, you have a long journey ahead of you. Even the most experienced runners have to train for months before being able to run those long distances.

Once you have the most comfortable shoes, here’s how you can run a marathon:

Start Slow. Don’t rush into things. If you run too fast, you run the risk of injury.

Plan on training for at least 12-20 weeks. You should be running at least 3-5 times per week and slowly increasing your mileage with every run. If you feel out of breath on your runs, you might be running too fast.

One of the runs each week should be long. The length of your run is individual to each person. If you normally run 12 miles, you should strive to run 13 next time. Over time your body will adjust and you’ll be able to run for longer after every training session.

If you want to work on speed, you can try two different methods:

Interval training: Running short distances at a fast pace with jogging in between.

Tempo runs: Running for 4-10 miles at a challenging pace.

Rest days are essential. Don’t be too eager and try to run every single day. The body needs to rest and recover. On the days you aren’t running, you can opt for yoga, walking, or swimming, which are all low-impact workouts.

Once you’ve done all the training, just make sure to show up to that marathon hydrated, fed, and equipped with the best gear to help you achieve your goal.