[{"data":1,"prerenderedAt":1315},["ShallowReactive",2],{"share-detail-zh-first-marathon-guide":3},{"story":4,"related":661,"translations":662},{"id":5,"title":6,"body":7,"description":634,"extension":635,"meta":636,"navigation":656,"path":657,"seo":658,"stem":659,"__hash__":660},"stories/shares/zh/first-marathon-guide.md","首马完赛指南：从零开始完成人生第一个马拉松",{"type":8,"value":9,"toc":604},"minimark",[10,17,24,27,31,34,38,41,57,60,63,78,81,89,93,96,110,113,124,128,131,140,208,212,215,223,230,234,237,242,253,256,259,266,271,285,290,298,301,319,322,325,332,346,349,354,365,370,430,433,437,440,454,458,461,466,477,481,486,497,502,513,516,519,524,535,540,586,589,592,595,598],[11,12,13],"blockquote",{},[14,15,16],"p",{},"完成首马是一段难忘的旅程。无论最终成绩如何，能够站在起跑线上并坚持到终点，本身就是一种胜利。记住，马拉松不是终点，而是一个新的开始。愿你在奔跑中找到属于自己的节奏，享受每一步的风景。",[14,18,19],{},[20,21],"img",{"alt":22,"src":23},"马拉松训练","https://images.unsplash.com/photo-1476480862126-209bfaa8edc8?w=1200&h=600&fit=crop",[14,25,26],{},"完成人生第一个马拉松是许多跑者的梦想。本文将从训练计划、装备选择、比赛策略等方面，为你提供一份完整的首马指南。",[28,29,30],"h2",{"id":30},"为什么要跑马拉松",[14,32,33],{},"马拉松不仅是一项运动，更是一种生活态度。42.195公里的距离考验的不仅是体能，更是意志力和执行力。",[35,36,37],"h3",{"id":37},"身体健康的提升",[14,39,40],{},"规律的马拉松训练能够：",[42,43,44,48,51,54],"ul",{},[45,46,47],"li",{},"显著提升心肺功能",[45,49,50],{},"增强下肢肌肉力量",[45,52,53],{},"改善身体代谢水平",[45,55,56],{},"降低心血管疾病风险",[35,58,59],{"id":59},"精神层面的收获",[14,61,62],{},"马拉松训练过程中的坚持，能够培养：",[64,65,66,69,72,75],"ol",{},[45,67,68],{},"自律的习惯",[45,70,71],{},"目标管理能力",[45,73,74],{},"抗压能力",[45,76,77],{},"成就感与自信心",[28,79,80],{"id":80},"训练周期规划",[14,82,83,84,88],{},"对于首马跑者，建议准备周期为 ",[85,86,87],"strong",{},"16-20周","。这个周期既能让身体充分适应训练量，又不会因准备过长而产生厌倦。",[35,90,92],{"id":91},"基础期第1-4周","基础期（第1-4周）",[14,94,95],{},"基础期的目标是建立跑步习惯，让身体适应规律训练。",[14,97,98,101,102,105,106,109],{},[85,99,100],{},"周跑量","：20-30公里\n",[85,103,104],{},"单次距离","：5-8公里\n",[85,107,108],{},"训练频率","：每周3-4次",[14,111,112],{},"这个阶段的重点是：",[42,114,115,118,121],{},[45,116,117],{},"养成固定的跑步时间",[45,119,120],{},"学习正确的跑步姿势",[45,122,123],{},"建立基础有氧能力",[35,125,127],{"id":126},"进阶期第5-12周","进阶期（第5-12周）",[14,129,130],{},"进阶期需要逐步增加跑量，并引入多样化的训练内容。",[14,132,133,135,136,139],{},[85,134,100],{},"：30-50公里\n",[85,137,138],{},"训练内容","：",[141,142,143,162],"table",{},[144,145,146],"thead",{},[147,148,149,153,156,159],"tr",{},[150,151,152],"th",{},"训练类型",[150,154,155],{},"频率",[150,157,158],{},"距离",[150,160,161],{},"配速",[163,164,165,180,194],"tbody",{},[147,166,167,171,174,177],{},[168,169,170],"td",{},"轻松跑",[168,172,173],{},"每周3次",[168,175,176],{},"8-10km",[168,178,179],{},"比目标配速慢60-90秒",[147,181,182,185,188,191],{},[168,183,184],{},"长距离跑",[168,186,187],{},"每周1次",[168,189,190],{},"15-25km",[168,192,193],{},"比目标配速慢30-60秒",[147,195,196,199,202,205],{},[168,197,198],{},"节奏跑",[168,200,201],{},"每两周1次",[168,203,204],{},"6-8km",[168,206,207],{},"目标配速",[35,209,211],{"id":210},"巅峰期第13-16周","巅峰期（第13-16周）",[14,213,214],{},"巅峰期是训练量的最高点，也是身体状态最佳的时期。",[14,216,217,219,220,222],{},[85,218,100],{},"：50-60公里\n",[85,221,184],{},"：达到30-35公里",[14,224,225,226,229],{},"这个阶段要进行一次 ",[85,227,228],{},"模拟比赛","，按照比赛配速完成30公里以上的距离，检验训练成果。",[35,231,233],{"id":232},"调整期第17-18周","调整期（第17-18周）",[14,235,236],{},"比赛前2-3周开始减量，让身体充分恢复。",[14,238,239,139],{},[85,240,241],{},"减量原则",[42,243,244,247,250],{},[45,245,246],{},"周跑量每周减少20-25%",[45,248,249],{},"保持训练频率，减少单次距离",[45,251,252],{},"最后一次长距离跑在比赛前14天完成",[28,254,255],{"id":255},"装备选择建议",[35,257,258],{"id":258},"跑鞋",[14,260,261,262,265],{},"首马跑者选择跑鞋的核心原则是",[85,263,264],{},"舒适优先","。",[14,267,268,139],{},[85,269,270],{},"选择要点",[64,272,273,276,279,282],{},[45,274,275],{},"鞋码比平时大半码到一码",[45,277,278],{},"前掌有足够空间，脚趾可以自由活动",[45,280,281],{},"中底缓震适中，不过软也不过硬",[45,283,284],{},"透气性良好",[14,286,287,139],{},[85,288,289],{},"推荐类型",[42,291,292,295],{},[45,293,294],{},"缓震型跑鞋（适合大多数跑者）",[45,296,297],{},"稳定型跑鞋（适合低足弓或过度内旋跑者）",[35,299,300],{"id":300},"服装",[14,302,303,306,307,310,311,314,315,318],{},[85,304,305],{},"上衣","：选择速干面料，避免纯棉材质\n",[85,308,309],{},"短裤","：带内衬的运动短裤，减少摩擦\n",[85,312,313],{},"袜子","：专业跑步袜，减少起泡\n",[85,316,317],{},"配件","：空顶帽、运动手表、腰包",[28,320,321],{"id":321},"比赛日策略",[35,323,324],{"id":324},"配速控制",[14,326,327,328,331],{},"首马最常见的错误是起跑过快。建议采用",[85,329,330],{},"负配速","策略：",[42,333,334,337,340,343],{},[45,335,336],{},"前5公里：比目标配速慢10-15秒",[45,338,339],{},"5-30公里：保持目标配速",[45,341,342],{},"30-35公里：根据体感调整",[45,344,345],{},"最后7公里：有余力则加速",[35,347,348],{"id":348},"补给策略",[14,350,351,139],{},[85,352,353],{},"赛前",[42,355,356,359,362],{},[45,357,358],{},"比赛前3小时：吃一顿高碳水化合物的早餐",[45,360,361],{},"比赛前1小时：停止进食",[45,363,364],{},"比赛前30分钟：喝200-300ml运动饮料",[14,366,367,139],{},[85,368,369],{},"赛中",[141,371,372,382],{},[144,373,374],{},[147,375,376,379],{},[150,377,378],{},"时间点",[150,380,381],{},"补给内容",[163,383,384,392,400,407,415,422],{},[147,385,386,389],{},[168,387,388],{},"起跑前",[168,390,391],{},"能量胶1支",[147,393,394,397],{},[168,395,396],{},"每5公里",[168,398,399],{},"补水站补水",[147,401,402,405],{},[168,403,404],{},"10公里",[168,406,391],{},[147,408,409,412],{},[168,410,411],{},"20公里",[168,413,414],{},"能量胶1支 + 盐丸",[147,416,417,420],{},[168,418,419],{},"30公里",[168,421,414],{},[147,423,424,427],{},[168,425,426],{},"35公里",[168,428,429],{},"能量胶1支（可选）",[28,431,432],{"id":432},"常见问题",[35,434,436],{"id":435},"比赛中出现抽筋怎么办","比赛中出现抽筋怎么办？",[14,438,439],{},"抽筋通常是电解质失衡或肌肉疲劳所致。处理方法：",[64,441,442,445,448,451],{},[45,443,444],{},"立即减速，不要停下",[45,446,447],{},"补充含电解质的运动饮料",[45,449,450],{},"轻柔拉伸抽筋部位",[45,452,453],{},"调整配速，降低强度",[35,455,457],{"id":456},"如何避免撞墙","如何避免撞墙？",[14,459,460],{},"\"撞墙\"通常发生在30-35公里处，是因为糖原耗尽导致的。",[14,462,463,139],{},[85,464,465],{},"预防措施",[42,467,468,471,474],{},[45,469,470],{},"赛前充分进行碳水化合物储备",[45,472,473],{},"比赛中按时补充能量胶",[45,475,476],{},"起跑不要过快，保持有氧心率",[35,478,480],{"id":479},"赛前一周如何安排","赛前一周如何安排？",[14,482,483,139],{},[85,484,485],{},"饮食",[42,487,488,491,494],{},[45,489,490],{},"前3天：正常饮食，略增加碳水比例",[45,492,493],{},"前2天：高碳水饮食，占总热量70%",[45,495,496],{},"前1天：清淡易消化，避免尝试新食物",[14,498,499,139],{},[85,500,501],{},"训练",[42,503,504,507,510],{},[45,505,506],{},"前7天：最后一次中等强度训练（8-10公里）",[45,508,509],{},"前3天：轻松跑3-5公里，保持状态",[45,511,512],{},"前1天：休息或散步",[28,514,515],{"id":515},"完赛后的恢复",[14,517,518],{},"完成首马后，身体需要充分的恢复时间。",[14,520,521,139],{},[85,522,523],{},"赛后即刻",[42,525,526,529,532],{},[45,527,528],{},"完成比赛后慢走10-15分钟",[45,530,531],{},"更换干爽衣物，避免着凉",[45,533,534],{},"30分钟内补充碳水化合物和蛋白质",[14,536,537,139],{},[85,538,539],{},"赛后一周",[141,541,542,552],{},[144,543,544],{},[147,545,546,549],{},[150,547,548],{},"天数",[150,550,551],{},"恢复活动",[163,553,554,562,570,578],{},[147,555,556,559],{},[168,557,558],{},"第1天",[168,560,561],{},"完全休息，轻度拉伸",[147,563,564,567],{},[168,565,566],{},"第2-3天",[168,568,569],{},"散步或游泳",[147,571,572,575],{},[168,573,574],{},"第4-5天",[168,576,577],{},"轻松跑3-5公里",[147,579,580,583],{},[168,581,582],{},"第6-7天",[168,584,585],{},"根据体感恢复慢跑",[28,587,588],{"id":588},"结语",[14,590,591],{},"完成首马是一段难忘的旅程。无论最终成绩如何，能够站在起跑线上并坚持到终点，本身就是一种胜利。",[14,593,594],{},"记住，马拉松不是终点，而是一个新的开始。愿你在奔跑中找到属于自己的节奏，享受每一步的风景。",[596,597],"hr",{},[14,599,600],{},[601,602,603],"em",{},"本文仅供训练参考，具体训练计划请根据个人身体状况调整。如有不适，请及时咨询专业教练或医生。",{"title":605,"searchDepth":606,"depth":606,"links":607},"",2,[608,613,619,623,627,632,633],{"id":30,"depth":606,"text":30,"children":609},[610,612],{"id":37,"depth":611,"text":37},3,{"id":59,"depth":611,"text":59},{"id":80,"depth":606,"text":80,"children":614},[615,616,617,618],{"id":91,"depth":611,"text":92},{"id":126,"depth":611,"text":127},{"id":210,"depth":611,"text":211},{"id":232,"depth":611,"text":233},{"id":255,"depth":606,"text":255,"children":620},[621,622],{"id":258,"depth":611,"text":258},{"id":300,"depth":611,"text":300},{"id":321,"depth":606,"text":321,"children":624},[625,626],{"id":324,"depth":611,"text":324},{"id":348,"depth":611,"text":348},{"id":432,"depth":606,"text":432,"children":628},[629,630,631],{"id":435,"depth":611,"text":436},{"id":456,"depth":611,"text":457},{"id":479,"depth":611,"text":480},{"id":515,"depth":606,"text":515},{"id":588,"depth":606,"text":588},"首马跑者从零开始的实用指南，涵盖训练计划、装备选择、配速补给与比赛策略，帮你更稳地完成人生第一个马拉松。","md",{"coverImage":23,"slug":637,"translationKey":637,"locale":638,"category":639,"date":640,"readTime":641,"author":642,"tags":645,"keywords":650},"first-marathon-guide","zh","训练指南","2026-04-10",15,{"name":643,"avatar":644},"MARASOON 编辑部","https://api.dicebear.com/7.x/avataaars/svg?seed=editor",[646,647,648,649],"马拉松","首马","训练计划","跑步指南",[646,648,651,652,653,654,655],"装备选择","比赛策略","首马指南","训练周期","跑步习惯",true,"/shares/zh/first-marathon-guide",{"title":6,"description":634},"shares/zh/first-marathon-guide","jOmJHlPgLUtnbIgrTdmQSFr7HdFTR2aiakv51hrhoTY",[],[663,4],{"id":664,"title":665,"body":666,"description":1294,"extension":635,"meta":1295,"navigation":656,"path":1311,"seo":1312,"stem":1313,"__hash__":1314},"stories/shares/en/first-marathon-guide.md","First Marathon Completion Guide: From Zero to Your First 42.195K",{"type":8,"value":667,"toc":1267},[668,673,678,681,685,688,692,695,709,713,716,730,734,741,745,748,767,770,781,785,788,799,861,865,868,879,886,890,893,898,909,913,917,924,929,943,948,956,960,978,982,986,993,1007,1011,1016,1027,1032,1092,1096,1100,1103,1117,1121,1124,1129,1140,1144,1149,1160,1165,1176,1180,1183,1188,1199,1204,1250,1254,1257,1260,1262],[11,669,670],{},[14,671,672],{},"Completing your first marathon is an unforgettable journey. Regardless of the final time, being able to stand at the start line and persist to the finish is a victory in itself. Remember, the marathon is not the finish line, but a new beginning. May you find your own rhythm in the run and enjoy the scenery of every step.",[14,674,675],{},[20,676],{"alt":677,"src":23},"Marathon Training",[14,679,680],{},"Completing your first marathon is the dream of many runners. This article provides a comprehensive first-marathon guide covering training plans, gear selection, and race-day strategy.",[28,682,684],{"id":683},"why-run-a-marathon","Why Run a Marathon",[14,686,687],{},"A marathon is not just a sport, but an attitude toward life. The 42.195-kilometer distance tests not only physical fitness, but also willpower and execution.",[35,689,691],{"id":690},"physical-health-benefits","Physical Health Benefits",[14,693,694],{},"Regular marathon training can:",[42,696,697,700,703,706],{},[45,698,699],{},"Significantly improve cardiopulmonary function",[45,701,702],{},"Enhance lower limb muscle strength",[45,704,705],{},"Improve metabolic levels",[45,707,708],{},"Reduce cardiovascular disease risk",[35,710,712],{"id":711},"mental-gains","Mental Gains",[14,714,715],{},"The persistence during marathon training can cultivate:",[64,717,718,721,724,727],{},[45,719,720],{},"Self-discipline habits",[45,722,723],{},"Goal management skills",[45,725,726],{},"Stress resistance",[45,728,729],{},"Sense of achievement and self-confidence",[28,731,733],{"id":732},"training-cycle-planning","Training Cycle Planning",[14,735,736,737,740],{},"For first-time marathoners, the recommended preparation period is ",[85,738,739],{},"16–20 weeks",". This duration allows the body to fully adapt to the training volume without becoming bored from too long a preparation.",[35,742,744],{"id":743},"base-phase-weeks-14","Base Phase (Weeks 1–4)",[14,746,747],{},"The goal of the base phase is to establish running habits and let the body adapt to regular training.",[14,749,750,753,754,757,760,761,763,766],{},[85,751,752],{},"Weekly mileage",": 20–30 km",[755,756],"br",{},[85,758,759],{},"Single run distance",": 5–8 km",[755,762],{},[85,764,765],{},"Training frequency",": 3–4 times per week",[14,768,769],{},"The focus of this phase is:",[42,771,772,775,778],{},[45,773,774],{},"Establishing a fixed running schedule",[45,776,777],{},"Learning correct running form",[45,779,780],{},"Building basic aerobic capacity",[35,782,784],{"id":783},"build-phase-weeks-512","Build Phase (Weeks 5–12)",[14,786,787],{},"The build phase requires gradually increasing mileage and introducing diverse training content.",[14,789,790,792,793,795,798],{},[85,791,752],{},": 30–50 km",[755,794],{},[85,796,797],{},"Training content",":",[141,800,801,817],{},[144,802,803],{},[147,804,805,808,811,814],{},[150,806,807],{},"Training Type",[150,809,810],{},"Frequency",[150,812,813],{},"Distance",[150,815,816],{},"Pace",[163,818,819,833,847],{},[147,820,821,824,827,830],{},[168,822,823],{},"Easy Run",[168,825,826],{},"3x/week",[168,828,829],{},"8–10 km",[168,831,832],{},"60–90 sec slower than goal pace",[147,834,835,838,841,844],{},[168,836,837],{},"Long Run",[168,839,840],{},"1x/week",[168,842,843],{},"15–25 km",[168,845,846],{},"30–60 sec slower than goal pace",[147,848,849,852,855,858],{},[168,850,851],{},"Tempo Run",[168,853,854],{},"1x/2 weeks",[168,856,857],{},"6–8 km",[168,859,860],{},"Goal pace",[35,862,864],{"id":863},"peak-phase-weeks-1316","Peak Phase (Weeks 13–16)",[14,866,867],{},"The peak phase is the highest point of training volume and the period of best physical condition.",[14,869,870,872,873,875,878],{},[85,871,752],{},": 50–60 km",[755,874],{},[85,876,877],{},"Long run",": Reach 30–35 km",[14,880,881,882,885],{},"During this phase, conduct one ",[85,883,884],{},"mock race",", completing over 30 km at race pace to test training results.",[35,887,889],{"id":888},"taper-phase-weeks-1718","Taper Phase (Weeks 17–18)",[14,891,892],{},"Begin reducing volume 2–3 weeks before the race to allow full recovery.",[14,894,895,798],{},[85,896,897],{},"Taper principles",[42,899,900,903,906],{},[45,901,902],{},"Reduce weekly mileage by 20–25% each week",[45,904,905],{},"Maintain training frequency, reduce single-run distance",[45,907,908],{},"Complete the last long run 14 days before the race",[28,910,912],{"id":911},"gear-selection-advice","Gear Selection Advice",[35,914,916],{"id":915},"running-shoes","Running Shoes",[14,918,919,920,923],{},"The core principle for first-time marathoners choosing shoes is ",[85,921,922],{},"comfort first",".",[14,925,926,798],{},[85,927,928],{},"Selection points",[64,930,931,934,937,940],{},[45,932,933],{},"Shoe size: half to one size larger than usual",[45,935,936],{},"Sufficient toe box space for free toe movement",[45,938,939],{},"Midsole cushioning: moderate, neither too soft nor too hard",[45,941,942],{},"Good breathability",[14,944,945,798],{},[85,946,947],{},"Recommended types",[42,949,950,953],{},[45,951,952],{},"Cushioned shoes (suitable for most runners)",[45,954,955],{},"Stability shoes (suitable for low arches or overpronators)",[35,957,959],{"id":958},"clothing","Clothing",[14,961,962,965,966,969,970,973,974,977],{},[85,963,964],{},"Top",": Choose quick-dry fabric, avoid cotton\n",[85,967,968],{},"Shorts",": Lined athletic shorts to reduce chafing\n",[85,971,972],{},"Socks",": Professional running socks to reduce blisters\n",[85,975,976],{},"Accessories",": Visor, sports watch, waist pack",[28,979,981],{"id":980},"race-day-strategy","Race-Day Strategy",[35,983,985],{"id":984},"pace-control","Pace Control",[14,987,988,989,992],{},"The most common mistake for first-time marathoners is starting too fast. A ",[85,990,991],{},"negative split"," strategy is recommended:",[42,994,995,998,1001,1004],{},[45,996,997],{},"First 5K: 10–15 sec slower than goal pace",[45,999,1000],{},"5K–30K: Maintain goal pace",[45,1002,1003],{},"30K–35K: Adjust based on how you feel",[45,1005,1006],{},"Final 7K: Accelerate if you have energy left",[35,1008,1010],{"id":1009},"fueling-strategy","Fueling Strategy",[14,1012,1013,798],{},[85,1014,1015],{},"Pre-race",[42,1017,1018,1021,1024],{},[45,1019,1020],{},"3 hours before: Eat a high-carbohydrate breakfast",[45,1022,1023],{},"1 hour before: Stop eating",[45,1025,1026],{},"30 minutes before: Drink 200–300 ml of sports drink",[14,1028,1029,798],{},[85,1030,1031],{},"During the race",[141,1033,1034,1044],{},[144,1035,1036],{},[147,1037,1038,1041],{},[150,1039,1040],{},"Timepoint",[150,1042,1043],{},"Fueling Content",[163,1045,1046,1054,1062,1069,1077,1084],{},[147,1047,1048,1051],{},[168,1049,1050],{},"Before start",[168,1052,1053],{},"1 energy gel",[147,1055,1056,1059],{},[168,1057,1058],{},"Every 5K",[168,1060,1061],{},"Hydrate at aid stations",[147,1063,1064,1067],{},[168,1065,1066],{},"10K",[168,1068,1053],{},[147,1070,1071,1074],{},[168,1072,1073],{},"20K",[168,1075,1076],{},"1 energy gel + salt tablets",[147,1078,1079,1082],{},[168,1080,1081],{},"30K",[168,1083,1076],{},[147,1085,1086,1089],{},[168,1087,1088],{},"35K",[168,1090,1091],{},"1 energy gel (optional)",[28,1093,1095],{"id":1094},"common-questions","Common Questions",[35,1097,1099],{"id":1098},"what-to-do-if-cramps-occur-during-the-race","What to do if cramps occur during the race?",[14,1101,1102],{},"Cramps are usually caused by electrolyte imbalance or muscle fatigue. Treatment:",[64,1104,1105,1108,1111,1114],{},[45,1106,1107],{},"Slow down immediately, don't stop",[45,1109,1110],{},"Replenish electrolyte-containing sports drink",[45,1112,1113],{},"Gently stretch the cramped area",[45,1115,1116],{},"Adjust pace and reduce intensity",[35,1118,1120],{"id":1119},"how-to-avoid-hitting-the-wall","How to avoid hitting the wall?",[14,1122,1123],{},"\"Hitting the wall\" usually occurs at 30–35 km due to glycogen depletion.",[14,1125,1126,798],{},[85,1127,1128],{},"Prevention measures",[42,1130,1131,1134,1137],{},[45,1132,1133],{},"Fully carb-load before the race",[45,1135,1136],{},"Take energy gels on schedule during the race",[45,1138,1139],{},"Don't start too fast; maintain aerobic heart rate",[35,1141,1143],{"id":1142},"how-to-arrange-the-week-before-the-race","How to arrange the week before the race?",[14,1145,1146,798],{},[85,1147,1148],{},"Diet",[42,1150,1151,1154,1157],{},[45,1152,1153],{},"3 days before: Normal diet, slightly increase carb ratio",[45,1155,1156],{},"2 days before: High-carb diet, 70% of total calories",[45,1158,1159],{},"1 day before: Light and easy to digest; avoid trying new foods",[14,1161,1162,798],{},[85,1163,1164],{},"Training",[42,1166,1167,1170,1173],{},[45,1168,1169],{},"7 days before: Last moderate-intensity session (8–10 km)",[45,1171,1172],{},"3 days before: Easy run 3–5 km to maintain condition",[45,1174,1175],{},"1 day before: Rest or walk",[28,1177,1179],{"id":1178},"post-race-recovery","Post-Race Recovery",[14,1181,1182],{},"After completing your first marathon, the body needs adequate recovery time.",[14,1184,1185,798],{},[85,1186,1187],{},"Immediately after the race",[42,1189,1190,1193,1196],{},[45,1191,1192],{},"Walk slowly for 10–15 minutes after finishing",[45,1194,1195],{},"Change into dry clothes to avoid catching cold",[45,1197,1198],{},"Replenish carbohydrates and protein within 30 minutes",[14,1200,1201,798],{},[85,1202,1203],{},"First week after the race",[141,1205,1206,1216],{},[144,1207,1208],{},[147,1209,1210,1213],{},[150,1211,1212],{},"Day",[150,1214,1215],{},"Recovery Activity",[163,1217,1218,1226,1234,1242],{},[147,1219,1220,1223],{},[168,1221,1222],{},"Day 1",[168,1224,1225],{},"Complete rest, light stretching",[147,1227,1228,1231],{},[168,1229,1230],{},"Days 2–3",[168,1232,1233],{},"Walking or swimming",[147,1235,1236,1239],{},[168,1237,1238],{},"Days 4–5",[168,1240,1241],{},"Easy run 3–5 km",[147,1243,1244,1247],{},[168,1245,1246],{},"Days 6–7",[168,1248,1249],{},"Resume easy jogging based on how you feel",[28,1251,1253],{"id":1252},"conclusion","Conclusion",[14,1255,1256],{},"Completing your first marathon is an unforgettable journey. Regardless of the final time, being able to stand at the start line and persist to the finish is a victory in itself.",[14,1258,1259],{},"Remember, the marathon is not the finish line, but a new beginning. May you find your own rhythm in the run and enjoy the scenery of every step.",[596,1261],{},[14,1263,1264],{},[601,1265,1266],{},"This article is for training reference only. Please adjust specific training plans according to your personal physical condition. If you feel unwell, please consult a professional coach or doctor promptly.",{"title":605,"searchDepth":606,"depth":606,"links":1268},[1269,1273,1279,1283,1287,1292,1293],{"id":683,"depth":606,"text":684,"children":1270},[1271,1272],{"id":690,"depth":611,"text":691},{"id":711,"depth":611,"text":712},{"id":732,"depth":606,"text":733,"children":1274},[1275,1276,1277,1278],{"id":743,"depth":611,"text":744},{"id":783,"depth":611,"text":784},{"id":863,"depth":611,"text":864},{"id":888,"depth":611,"text":889},{"id":911,"depth":606,"text":912,"children":1280},[1281,1282],{"id":915,"depth":611,"text":916},{"id":958,"depth":611,"text":959},{"id":980,"depth":606,"text":981,"children":1284},[1285,1286],{"id":984,"depth":611,"text":985},{"id":1009,"depth":611,"text":1010},{"id":1094,"depth":606,"text":1095,"children":1288},[1289,1290,1291],{"id":1098,"depth":611,"text":1099},{"id":1119,"depth":611,"text":1120},{"id":1142,"depth":611,"text":1143},{"id":1178,"depth":606,"text":1179},{"id":1252,"depth":606,"text":1253},"A practical beginner guide to your first marathon, covering training plans, gear, pacing, fueling, and race-day strategy for a confident finish.",{"coverImage":23,"slug":637,"translationKey":637,"locale":1296,"category":1297,"date":640,"readTime":641,"author":1298,"tags":1300,"keywords":1305},"en","Training Guide",{"name":1299,"avatar":644},"MARASOON Editorial Team",[1301,1302,1303,1304],"Marathon","First Marathon","Training Plan","Running Guide",[1301,1303,1306,1307,1308,1309,1310],"Gear Selection","Race Strategy","First Marathon Guide","Training Cycle","Running Habits","/shares/en/first-marathon-guide",{"title":665,"description":1294},"shares/en/first-marathon-guide","DWQH9BbfnCfu3tlMeQQrHC9u82hMrr5yxK-UUePYP38",1792036326192]