4-week fitness plan to get ready for your first marathon

For most new runners, whether they're setting out to jump-start a fitness routine or they have their eye on one day running a or even a marathon, the first big . And for most , this means starting slowly.

The smartest, most effective way to conquer that first mile: Gradually build up stamina and strength by alternating walking with running.1 The training program that follows outlines a way to do this that should have you running a mile nonstop after four weeks. The trick is making slight increases in the distance you run, with corresponding decreases in the distance you walk.

Before You Start

Before starting this run walk check in with your doctor. And to give yourself as many advantages as possible, be prepared.

Gear Up

First, make sure your shoes are up to the job. Footwear can make all the difference between a running routine that gets off on the right foot and one that falters right out of the gate. Go to a store that specializes be professionally fitted. You should be able to find a pair within your budget that will fit the bill.

There's no need to buy pricey running shorts or special tops, but do choose running clothes made of a material that will wick perspiration away from your skin to prevent chafing. Cotton will just get wet—and stay wet—with sweat. Women will need a sports bra or running top with a built-in shelf bra.

Hydrate

Water is the best beverage for keeping your body hydrated. Drink water before, during, and after your runs. An electrolyte-replacement sports drink is OK, too, but watch out for products that have a lot of added sugar.

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