Running a half marathon is quite the accomplishment, both mentally and physically. When you're ready to move on to your next big goal, it's likely making it through a full marathon. Those extra miles require extended training and preparation. Not sure where to start? Read on.

Amp up your regular running

Too many people think they can keep up their half-marathon training schedule and then crank out 42 kilometres come race day. Not only is this a bad idea for your body, but you won't be mentally prepared to handle the marathon. Once you've run 21 kilometres you know that you can handle longer distances, but it's important to build up your stamina and endurance by doing longer training runs. Calculate how long you want to take to complete the marathon. Let's say four hours is your goal. Then, go out for a four-hour workout, alternating between running several kilometres and walking a few minutes. This will help you get used to the extended time and distance of the bigger race.

terrain, marathon, half marathon, runningSign up for a marathon that has terrain you're comfortable with and can practice on.

Understand the race

Marathons can take place just about anywhere. Don't sign up for one in the mountains if you're not used to training at a higher altitude. City courses are the perfect place to pound the pavement if you normally hit the ground running on streets and sidewalks. It's important to choose the right race for you and to get to know the course. Being familiar with the hills and turns will help you keep track of how far you've gone and keep your head in the game. It's easier to continue when you can think, "OK, this is the third hill out of 5. You got this!" It's also important to match your training terrain with that of the course. When you can handle it in practice, you'll know that you're headed toward the finish line with confidence.

Practice eating

Running isn't the only factor of competing in a marathon. Keeping your energy up is crucial, and not knowing how to eat and stay hydrated can completely ruin your race. Many experienced runners believe loading up on carbs the night before a marathon is the best way to keep your body going through the race. While marathon participants sometimes carry water bottles and drink as they go, many choose to snag a cup of cold water from an aid station as they pass. Practice taking sips as you run and learn how to keep your body properly fueled along the way. There are tons of on-the-go snacks to bring with you if the race rules allow for it, such as granola bars, energy gels and chews. While you may eat healthy off the race course, eating a lot of calories and enjoying some sugar boosts aren't the worst ideas as you make your way through all 42 kilometres of a marathon. Just make sure you try out any foods and beverages while running before the race to ensure that you feel good when the big day comes.

The GMS Queen City Marathon is Sept. 8-10, 2017 - register now!