The Dos And Don’ts Of Running Your First Marathon [Infographic]

Marathons are already intimidating, so the more you know about training, preparation, and what to do after the race the better. If you want to run a marathon, but you’re feeling lost, this visual guide can help get you started.

This visual guide, from the blood cancer charity Anthony Nolan, gives you the lowdown on what you should and shouldn’t do before, during, and after your first marathon. You’ll learn that you should start training at least 16 weeks in advance, that your last big meal before the race should actually be 48 hours before race time, and that you should tape and grease up before the starter gun goes off.

You’ll also learn that you shouldn’t over-hydrate before or during your long runs, that you should always try out running gear before you use it in a race, and that you shouldn’t ignore the “golden hour” immediately following the completion of your race — eat some food so you can start repairing those muscles, and prop your feet up so you can reduce pain and swelling. Check out the complete guide below.

[referenced url=”https://www.lifehacker.com.au/2016/07/running-goals-showdown-5k-races-vs-marathons/” thumb=”https://www.lifehacker.com.au/wp-content/uploads/sites/4/2016/07/iStock_2071830_LARGE-410×231.jpg” title=”Running Goals Showdown: 5K Races Vs. Marathons” excerpt=”Once you set your sights on a race, it changes your training. The question today is, should we dream small or dream big? Should you aim for a fast and fun 5K sometime soon, or commit yourself to a full marathon of guts and glory?”]

[Via Anthony Nolan]