Guidance to begin training for Marathon.

As you train remember the human body adapts slowly and therefore responds best to small gradual increases in training stress. Muscles, tendons, ligaments, bones, the circulatory system, the cardiovascular system, and the respiratory system, all adapt at different rates to training. They need a minimum of six weeks to make adaptations to the stresses placed upon them, so proceeding gradually is very important. Training periods of greater workload, like mileage increases or speed work, should be followed by periods of reduced workload, often referred to as a "cut back" week, where mileage is reduced and speed work less intense. Besides just logging the miles, there are many other factors to educate yourself on too, like hydration and nutrition Monitor your resting heart rate. Take your resting pulse each morning before arising. Keep track of it in your training log. After several readings, you will have a baseline number. As our fitness improves, our resting pulse decreases. If you see your resting heart rate spike up by 10% or more above your normal resting pulse, take it easy that day. This can be a sign of fatigue, lack of recovery between workouts, or an illness coming on and it is best to take the day off, sleep in, or change a hard workout to a very easy one, until your resting heart rate returns to normal.

Check your Haemoglobin, Blood pressure, Bone mineral density and Vit D before you start rigorous training to avoid any kind of untoward incident.