10 tips to help you prepare for a marathon

Completing a marathon can be a rewarding experience, but it takes a lot of hard work and dedication.

Before you jump feet first into a race, there are hours of training and several simple precautions to take for a safe and fun experience.

Here are 10 tips from local running experts.

Correct shoe
All running shoes are not created equal. It's important that all runners visit a running shoe store to have their gait analyzed, said Carson Caprara, the footwear product line manager at Brooks Sports in Bothell.

There are a variety of foot types, such as flexible or flat, that require specialized shoes. Footwear experts can help you find the shoe with the best features for your foot.

Shoe fit
Once you find the right shoe, a proper fit is essential.

"You should have about a thumbnail's width from the big toe to the end of the shoe," Caprara said. "This room is necessary as your foot will typically swell a half size or more during a marathon."

He also recommends checking for pressure points because something slight can become a major annoyance while training.

Double up
When you find a pair of shoes that fits perfectly, buy two pairs. Not only will it save you the hassle of tracking down a new pair when the first wears out, but you can also train evenly in both.

"You'll be able to swap them out on every other run," Caprara said. "You allow the shoes more time to recover, and therefore they will last longer and feel fresh for each run."

Dress code
Running in the right clothing is just as important. Any old pair of sweats isn't going to cut it for long-distance running.

Buy apparel that is made with fabrics that keep moisture away from the body. Shelby Schenk, owner of running apparel store Run 26 in Lynnwood, says to stay away from cotton and look for clothes made of polyester or nylon.

Road test
Practice in the clothing you plan to wear on race day to make sure it's comfortable. This will prevent any unpleasant surprises when the big day arrives.

"Don't wear those brand-new shorts you bought at the expo," Caprara said. "You will probably regret it."

Team train
Consider joining a training program, such as Team in Training, the world's largest endurance training program.

Teams of 25 to 130 people train in Everett, Seattle, Tacoma and Yakima.

"One of the great things about our program is that we cater to everyone," said Jeff Peterson, the campaign coordinator of the Washington/Alaska chapter."From that seasoned athlete trying to qualify for Boston to the person who has never walked more than a mile."

Start slow
Remember the childhood fable of the tortoise and the hare? Follow the lead of the slow and steady tortoise as you prepare for the marathon. Don't expect to go all out at the beginning. It's important to slowly build your stamina and strength.

"Running fast at every workout you do is not going to help you. It's probably going to get you injured," Peterson said.

Slowly build up your distance; an increase of 10 percent to 15 percent each week is safe, Caprara said.

Timed runs
Don't worry about the mileage at the beginning of training; focus on running for a set length of time.

Schenk, who also coaches for Team in Training and has run in more than 50 marathons, starts runners with 30- to 40-minute training sessions during the week and slowly builds up to three-hour weekend runs by the end of the program.

"Just try to get miles in your legs and don't worry about the pace or the time (at the start)," Schenk said. "Just be consistent with your running."

Change it up
Varying your run not only makes it more fun but also helps prepare you for the terrain you many encounter. Caprara suggests running at different intensities and durations during training.

Take a break
Training every day isn't necessary or even good for your body. After a few hard weeks of training, Caprara said, take a week off to allow your body to recuperate and heal.