Since its inception in 1896, the marathon has evolved into a highly popular sport.Running a full 42.195 kilometers is no small challenge to one’s physical strength and endurance, but the fully open urban race course allows every participant to enjoy the experience—each step and each segment brings a different view. Many people want to take part in this fascinating sport, yet feel daunted by the over 40-kilometer distance of a marathon. Here,let’s hear from marathon record holders about three key running principles that might help you.

A breathable, sweat-wicking shirt and a lightweight, cushioned pair of running shoes are essential gear for sports. Choosing the right clothing is relatively simple, but selecting running shoes requires certain considerations—the shoe types include cushioning, stability, neutral, stability, and motion control.Participants can choose the appropriate running shoes based on their foot type, arch condition, and whether they have overpronation or supination.

Even if you’re not a professional athlete, facing intense physical activity means you should do some training before the race to avoid muscle injuries. Jogging regularly each week and gradually increasing your lung capacity is important. Aerobic exercises such as basketball and jump rope are also great choices for building endurance.It’s important to note: don’t focus on high intensity at the beginning. The goal is proper form and breathing regulation. Train reasonably, jogging three times a week is sufficient.

The greatest charm of the marathon lies in its infinite inclusiveness—whether you’re a professional athlete seeking challenges or an amateur just looking to have fun, you’ll be warmly welcomed. The abovetips are based on preparing your body’s physical functions, hoping to help each participant cope more easily. But more importantly: we should enjoy the positive energy brought by the entire event. Stay determined, tell yourself you will finish the race. Every step forward and every drop of sweat is a love letter to life.