Okay, it’s official – you’re not willing to give up the adventures of your youth without a fight. You saw a race on television, or maybe the streets downtown were closed off for an event, and now it’s “game on!” You have decided that you want to do a big one, maybe the Rock ‘n Roll marathon or an Iron Man competition. The thing is, you haven’t done any real road work for a decade or more. So before you fill out that registration form, you might want to take some time to get your running legs back.

All the experts agree, and common sense concurs, that it is important to design a structured, gradual program to get into shape for a marathon. In fact, if you have been away from the sport for a time or you have not run in the past, you may want to start training for a 5K first. Plan to spend some months in this phase of your running program; you will build up stamina and speed as you prepare for longer distances.

It is important to develop strong bones and a healthy heart for your launch, so pace yourself. You can actually start your training program with brisk walking, which might be your best bet if it’s been some time since you did anything like this. If you are serious about this process, take a look at what you are eating. You might need to increase your calcium intake (strong bones) with low-fat milk, yogurt or cottage cheese or with dark green, leafy vegetables.

Every time you train, walk for a few minutes to warm up; walk vigorously, or alternately walk and jog, for twenty to thirty minutes. Take two to three minutes to cool down when you are finished to slow your heart rate and prevent stiffness. Over the next several weeks, increase the number of minutes you run and decrease your walking time.

Resist the urge to run every day. You will get more out of your training if you alternate your time on the road with other types of exercise. Cross train on a bicycle or elliptical to work on different muscle groups and teach your body some new moves. Work with weights a couple of times a week to strengthen your running muscles: glutes, quadriceps, hamstrings and calves.

Some runners develop shin splints and sore knees; if this happens to you, use ice to relieve the discomfort. If the injury grows worse, lay off your training so your body can heal. It is best not to train or race through pain, injury or illness. You might be able to loosen and relieve occasional sore muscles with a walk.

When you’re ready to start a second phase of your marathon training program, concentrate your efforts on increasing your speed and endurance. Unless you have decided that you are running to lose weight and get in shape, your training regimen should grow in intensity. Several winning runners have developed training programs that can help you get ready for a marathon or a half-marathon. Do some research to learn which one fits best with your running goals and lifestyle. Runners World  is a good place to start exploring different training options.

Preparing for a marathon, the entire 26 and then some miles, is a process. Congratulate yourself each time you pass a training milestone. If you feel you have reached a plateau, don’t give up. Refocus yourself and keep working. You know you can succeed. When you finish that first big race, you will feel like you have conquered the world!