If I had a dollar for every time some one said, “A marathon? I could NEVER do that.” I’d be a millionaire. Ok, well maybe a thousand-aire. Either way, I’ve heard it so many times when I explain why I’m doing “all this running” that I think it’s time to write about it and hopefully change the minds of some of you who think it’ll never happen. Or think you just can’t do it.

I decided to put together a little guide for getting out of “I can’t do that” mode and into “I might try that” mode. It starts with a decision. Powerful things happen when you make up your mind to do something. And once you’ve decided to  finally scratch “run a marathon” off your bucket list, here’s what you need to do:

1. Get a good pair of shoes.

When people ask me what’s the one piece of advice I’d give a new runner, I almost always say go to a running store and get fitted for shoes. Shoes are SO important when starting out on this journey. Your feet are your most important asset because they’re what push you forward and keep you moving. Why wouldn’t you get what’s best for them? Most running stores will watch you walk or run on a treadmill. They look at how your feet strike the ground, if you have flat feet, whether you may need insoles, etc. Stores in Chicago like Fleet Feet and Running Away MultiSport have experts there to help you and assign the best shoe for you and your feet. Without good shoes that fit properly and support your body will reduce the risk of you injuring yourself early on. All that will do is discourage you from running. We don’t want that! So, go get good shoes!

Some of my favorite shoes:

Nike Free Run

Asics Nimbus 12

Brooks PureConnect

2. Sign up for a shorter race (like a 5K) and train for it.

Most people hear “marathon” and completely freak out. So instead of making 26.2 miles your first attempted distance, start with a 5K, 10K, or half marathon first. Shorter distances like that are less intimidating and you can set a more realistic goal if you’ve never run before. (If you’ve NEVER, EVER run, my advice is to try a 5K first.) Not only should you sign up for one, but also train for it. Training involves teaching your body to run for a certain amount of time/distance and getting it ready to tackle that distance all at the same time. Training is how you build endurance. Training is how you build confidence in yourself. Training prepares your body AND your mind for success. One of the best 5K training programs out there is the 9 week Couch to 5K program. It incorporates a run/walk strategy that keeps you from starting off too fast or too slow. And yes, it’s ok to walk!

After you’ve signed up, trained and ran a 5K, you’ll have a nice preview to what it’s like to run a marathon.

3. Running for charity? For yourself? Or both?

Inspired: Team In Training (www.teamintraining.org)

And now, the meat and potatoes of running a marathon. These very huge and popular running events have become beacons of hope for many, many charities around the world. From cancer research, autism, hunger, special olympics, lukemia and lymphoma, pet adoption…and the list goes on. Organizations like the Leukemia Lymphoma Society or the Team to End AIDS have marathon training programs that prepare you to run your event while you help to raise money for them to continue what they do to change lives. (Monetary goals can range from $500 – $2500 depending on the organization you choose, the race and location, etc.) People raise money through donations, events, personal fundraisers, corporate sponsorships, etc. People run in honor or memory of a loved one and it makes it all the more personal for them. At the same time, a new marathon runner gets the benefit of expert training with a team. Everyone on that team is going for the same goal…the finish line.

So, figure out WHY you’re running. This is so important because it keeps you focused on success when the training gets hard or you get discouraged. Is it something you just want to do for yourself to say you did? Do you want to run in honor or memory of someone while helping a charitable cause? Figure it out and then start training.

4. Get the right gear. Eat well. Listen to your body.

Great option for before or after a run.

I’m combining these three steps into one because they are all pretty connected. Throughout your marathon training (and even for your 5K) you’ll find out what you need and don’t need to have a successful training run. The weather will dictate your clothing options so try to have solid pieces that will benefit you and keep you comfortable. In cooler weather, of course you’ll want gear that keeps you warm, but not hot. A great option is the North Face “Better Than Naked” Jacket. In warmer weather, you’ll want clothing that’s breathable and will keep you cool. Also, invest in a watch to keep track of your distance and time. (It doesn’t have to be $300!). Look for something simple just to start out. Check out Running Warehouse for a great selection.

One of the bigger misconceptions about running or exercising in general is that you can eat whatever you want. Not so! Your body needs the right fuel and energy to keep you going during your runs. Eating greasy, fat-filled foods with barely any nutritional value will make you sluggish. To perform well, you need to eat well. Fruits, veggies, whole grains, and WATER are very important.

Finally, always, always, always listen to your body. It’s one thing to push yourself to finish your runs or just get out there and try, it’s another to be crazy and try to do something your body isn’t ready for. Any nagging pains that don’t go away with ice or rest, any dizziness or feeling faint, any swelling or inflammation that doesn’t go away – STOP! Go get checked out by a doctor just to be sure things aren’t going awry. Your body will thank you. And now…

5. Kill your fear. Get out there and do it.

Put your mind to it, and do it.

This is probably the most important step in this guide. You’ve got your good, fitted shoes, your training program, you’ve run your 5K (or whatever shorter distance), you know what marathon you want to run and you’ve signed up for it, you’ve picked your charitable organization (if you choose), now… stop doubting yourself and get out there and do it. No one is stopping you but you.

Yes, it’s 26.2 miles. Yes, that’s a long way and you’ve never run that long. Yes, you’re a little intimidated. But ANYTHING can be accomplished with the right tools and preparation. And you’ve got that. So go do it. The key to any successful act, starts in your mind. It starts with the very thought that you CAN do it. Kill your fear and set yourself up to succeed.

Have you ever thought about running a marathon? What are some things that may be stopping you?

Be Renewed!