[{"data":1,"prerenderedAt":1314},["ShallowReactive",2],{"share-detail-zh-first-marathon-guide":3,"linked-races-first-marathon-guide-zh":1313},{"story":4,"related":660,"translations":661},{"id":5,"title":6,"body":7,"description":26,"extension":634,"meta":635,"navigation":655,"path":656,"seo":657,"stem":658,"__hash__":659},"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},"md",{"coverImage":23,"slug":636,"translationKey":636,"locale":637,"category":638,"date":639,"readTime":640,"author":641,"tags":644,"keywords":649},"first-marathon-guide","zh","训练指南","2026-04-10",15,{"name":642,"avatar":643},"MARASOON 编辑部","https://api.dicebear.com/7.x/avataaars/svg?seed=editor",[645,646,647,648],"马拉松","首马","训练计划","跑步指南",[645,647,650,651,652,653,654],"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":26},"shares/zh/first-marathon-guide","l72sjwsgnxBhoLCzmgGH-T4jcAhUXogbNbTYQawqInk",[],[662,4],{"id":663,"title":664,"body":665,"description":679,"extension":634,"meta":1293,"navigation":655,"path":1309,"seo":1310,"stem":1311,"__hash__":1312},"stories/shares/en/first-marathon-guide.md","First Marathon Completion Guide: From Zero to Your First 42.195K",{"type":8,"value":666,"toc":1266},[667,672,677,680,684,687,691,694,708,712,715,729,733,740,744,747,766,769,780,784,787,798,860,864,867,878,885,889,892,897,908,912,916,923,928,942,947,955,959,977,981,985,992,1006,1010,1015,1026,1031,1091,1095,1099,1102,1116,1120,1123,1128,1139,1143,1148,1159,1164,1175,1179,1182,1187,1198,1203,1249,1253,1256,1259,1261],[11,668,669],{},[14,670,671],{},"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.",[14,673,674],{},[20,675],{"alt":676,"src":23},"Marathon Training",[14,678,679],{},"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.",[28,681,683],{"id":682},"why-run-a-marathon","Why Run a Marathon",[14,685,686],{},"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.",[35,688,690],{"id":689},"physical-health-benefits","Physical Health Benefits",[14,692,693],{},"Regular marathon training can:",[42,695,696,699,702,705],{},[45,697,698],{},"Significantly improve cardiopulmonary function",[45,700,701],{},"Enhance lower limb muscle strength",[45,703,704],{},"Improve metabolic levels",[45,706,707],{},"Reduce cardiovascular disease risk",[35,709,711],{"id":710},"mental-gains","Mental Gains",[14,713,714],{},"The persistence during marathon training can cultivate:",[64,716,717,720,723,726],{},[45,718,719],{},"Self-discipline habits",[45,721,722],{},"Goal management skills",[45,724,725],{},"Stress resistance",[45,727,728],{},"Sense of achievement and self-confidence",[28,730,732],{"id":731},"training-cycle-planning","Training Cycle Planning",[14,734,735,736,739],{},"For first-time marathoners, the recommended preparation period is ",[85,737,738],{},"16–20 weeks",". This duration allows the body to fully adapt to the training volume without becoming bored from too long a preparation.",[35,741,743],{"id":742},"base-phase-weeks-14","Base Phase (Weeks 1–4)",[14,745,746],{},"The goal of the base phase is to establish running habits and let the body adapt to regular training.",[14,748,749,752,753,756,759,760,762,765],{},[85,750,751],{},"Weekly mileage",": 20–30 km",[754,755],"br",{},[85,757,758],{},"Single run distance",": 5–8 km",[754,761],{},[85,763,764],{},"Training frequency",": 3–4 times per week",[14,767,768],{},"The focus of this phase is:",[42,770,771,774,777],{},[45,772,773],{},"Establishing a fixed running schedule",[45,775,776],{},"Learning correct running form",[45,778,779],{},"Building basic aerobic capacity",[35,781,783],{"id":782},"build-phase-weeks-512","Build Phase (Weeks 5–12)",[14,785,786],{},"The build phase requires gradually increasing mileage and introducing diverse training content.",[14,788,789,791,792,794,797],{},[85,790,751],{},": 30–50 km",[754,793],{},[85,795,796],{},"Training content",":",[141,799,800,816],{},[144,801,802],{},[147,803,804,807,810,813],{},[150,805,806],{},"Training Type",[150,808,809],{},"Frequency",[150,811,812],{},"Distance",[150,814,815],{},"Pace",[163,817,818,832,846],{},[147,819,820,823,826,829],{},[168,821,822],{},"Easy Run",[168,824,825],{},"3x/week",[168,827,828],{},"8–10 km",[168,830,831],{},"60–90 sec slower than goal pace",[147,833,834,837,840,843],{},[168,835,836],{},"Long Run",[168,838,839],{},"1x/week",[168,841,842],{},"15–25 km",[168,844,845],{},"30–60 sec slower than goal pace",[147,847,848,851,854,857],{},[168,849,850],{},"Tempo Run",[168,852,853],{},"1x/2 weeks",[168,855,856],{},"6–8 km",[168,858,859],{},"Goal pace",[35,861,863],{"id":862},"peak-phase-weeks-1316","Peak Phase (Weeks 13–16)",[14,865,866],{},"The peak phase is the highest point of training volume and the period of best physical condition.",[14,868,869,871,872,874,877],{},[85,870,751],{},": 50–60 km",[754,873],{},[85,875,876],{},"Long run",": Reach 30–35 km",[14,879,880,881,884],{},"During this phase, conduct one ",[85,882,883],{},"mock race",", completing over 30 km at race pace to test training results.",[35,886,888],{"id":887},"taper-phase-weeks-1718","Taper Phase (Weeks 17–18)",[14,890,891],{},"Begin reducing volume 2–3 weeks before the race to allow full recovery.",[14,893,894,797],{},[85,895,896],{},"Taper principles",[42,898,899,902,905],{},[45,900,901],{},"Reduce weekly mileage by 20–25% each week",[45,903,904],{},"Maintain training frequency, reduce single-run distance",[45,906,907],{},"Complete the last long run 14 days before the race",[28,909,911],{"id":910},"gear-selection-advice","Gear Selection Advice",[35,913,915],{"id":914},"running-shoes","Running Shoes",[14,917,918,919,922],{},"The core principle for first-time marathoners choosing shoes is ",[85,920,921],{},"comfort first",".",[14,924,925,797],{},[85,926,927],{},"Selection points",[64,929,930,933,936,939],{},[45,931,932],{},"Shoe size: half to one size larger than usual",[45,934,935],{},"Sufficient toe box space for free toe movement",[45,937,938],{},"Midsole cushioning: moderate, neither too soft nor too hard",[45,940,941],{},"Good breathability",[14,943,944,797],{},[85,945,946],{},"Recommended types",[42,948,949,952],{},[45,950,951],{},"Cushioned shoes (suitable for most runners)",[45,953,954],{},"Stability shoes (suitable for low arches or overpronators)",[35,956,958],{"id":957},"clothing","Clothing",[14,960,961,964,965,968,969,972,973,976],{},[85,962,963],{},"Top",": Choose quick-dry fabric, avoid cotton\n",[85,966,967],{},"Shorts",": Lined athletic shorts to reduce chafing\n",[85,970,971],{},"Socks",": Professional running socks to reduce blisters\n",[85,974,975],{},"Accessories",": Visor, sports watch, waist pack",[28,978,980],{"id":979},"race-day-strategy","Race-Day Strategy",[35,982,984],{"id":983},"pace-control","Pace Control",[14,986,987,988,991],{},"The most common mistake for first-time marathoners is starting too fast. A ",[85,989,990],{},"negative split"," strategy is recommended:",[42,993,994,997,1000,1003],{},[45,995,996],{},"First 5K: 10–15 sec slower than goal pace",[45,998,999],{},"5K–30K: Maintain goal pace",[45,1001,1002],{},"30K–35K: Adjust based on how you feel",[45,1004,1005],{},"Final 7K: Accelerate if you have energy left",[35,1007,1009],{"id":1008},"fueling-strategy","Fueling Strategy",[14,1011,1012,797],{},[85,1013,1014],{},"Pre-race",[42,1016,1017,1020,1023],{},[45,1018,1019],{},"3 hours before: Eat a high-carbohydrate breakfast",[45,1021,1022],{},"1 hour before: Stop eating",[45,1024,1025],{},"30 minutes before: Drink 200–300 ml of sports drink",[14,1027,1028,797],{},[85,1029,1030],{},"During the race",[141,1032,1033,1043],{},[144,1034,1035],{},[147,1036,1037,1040],{},[150,1038,1039],{},"Timepoint",[150,1041,1042],{},"Fueling Content",[163,1044,1045,1053,1061,1068,1076,1083],{},[147,1046,1047,1050],{},[168,1048,1049],{},"Before start",[168,1051,1052],{},"1 energy gel",[147,1054,1055,1058],{},[168,1056,1057],{},"Every 5K",[168,1059,1060],{},"Hydrate at aid stations",[147,1062,1063,1066],{},[168,1064,1065],{},"10K",[168,1067,1052],{},[147,1069,1070,1073],{},[168,1071,1072],{},"20K",[168,1074,1075],{},"1 energy gel + salt tablets",[147,1077,1078,1081],{},[168,1079,1080],{},"30K",[168,1082,1075],{},[147,1084,1085,1088],{},[168,1086,1087],{},"35K",[168,1089,1090],{},"1 energy gel (optional)",[28,1092,1094],{"id":1093},"common-questions","Common Questions",[35,1096,1098],{"id":1097},"what-to-do-if-cramps-occur-during-the-race","What to do if cramps occur during the race?",[14,1100,1101],{},"Cramps are usually caused by electrolyte imbalance or muscle fatigue. Treatment:",[64,1103,1104,1107,1110,1113],{},[45,1105,1106],{},"Slow down immediately, don't stop",[45,1108,1109],{},"Replenish electrolyte-containing sports drink",[45,1111,1112],{},"Gently stretch the cramped area",[45,1114,1115],{},"Adjust pace and reduce intensity",[35,1117,1119],{"id":1118},"how-to-avoid-hitting-the-wall","How to avoid hitting the wall?",[14,1121,1122],{},"\"Hitting the wall\" usually occurs at 30–35 km due to glycogen depletion.",[14,1124,1125,797],{},[85,1126,1127],{},"Prevention measures",[42,1129,1130,1133,1136],{},[45,1131,1132],{},"Fully carb-load before the race",[45,1134,1135],{},"Take energy gels on schedule during the race",[45,1137,1138],{},"Don't start too fast; maintain aerobic heart rate",[35,1140,1142],{"id":1141},"how-to-arrange-the-week-before-the-race","How to arrange the week before the race?",[14,1144,1145,797],{},[85,1146,1147],{},"Diet",[42,1149,1150,1153,1156],{},[45,1151,1152],{},"3 days before: Normal diet, slightly increase carb ratio",[45,1154,1155],{},"2 days before: High-carb diet, 70% of total calories",[45,1157,1158],{},"1 day before: Light and easy to digest; avoid trying new foods",[14,1160,1161,797],{},[85,1162,1163],{},"Training",[42,1165,1166,1169,1172],{},[45,1167,1168],{},"7 days before: Last moderate-intensity session (8–10 km)",[45,1170,1171],{},"3 days before: Easy run 3–5 km to maintain condition",[45,1173,1174],{},"1 day before: Rest or walk",[28,1176,1178],{"id":1177},"post-race-recovery","Post-Race Recovery",[14,1180,1181],{},"After completing your first marathon, the body needs adequate recovery time.",[14,1183,1184,797],{},[85,1185,1186],{},"Immediately after the race",[42,1188,1189,1192,1195],{},[45,1190,1191],{},"Walk slowly for 10–15 minutes after finishing",[45,1193,1194],{},"Change into dry clothes to avoid catching cold",[45,1196,1197],{},"Replenish carbohydrates and protein within 30 minutes",[14,1199,1200,797],{},[85,1201,1202],{},"First week after the race",[141,1204,1205,1215],{},[144,1206,1207],{},[147,1208,1209,1212],{},[150,1210,1211],{},"Day",[150,1213,1214],{},"Recovery Activity",[163,1216,1217,1225,1233,1241],{},[147,1218,1219,1222],{},[168,1220,1221],{},"Day 1",[168,1223,1224],{},"Complete rest, light stretching",[147,1226,1227,1230],{},[168,1228,1229],{},"Days 2–3",[168,1231,1232],{},"Walking or swimming",[147,1234,1235,1238],{},[168,1236,1237],{},"Days 4–5",[168,1239,1240],{},"Easy run 3–5 km",[147,1242,1243,1246],{},[168,1244,1245],{},"Days 6–7",[168,1247,1248],{},"Resume easy jogging based on how you feel",[28,1250,1252],{"id":1251},"conclusion","Conclusion",[14,1254,1255],{},"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.",[14,1257,1258],{},"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.",[596,1260],{},[14,1262,1263],{},[601,1264,1265],{},"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":1267},[1268,1272,1278,1282,1286,1291,1292],{"id":682,"depth":606,"text":683,"children":1269},[1270,1271],{"id":689,"depth":611,"text":690},{"id":710,"depth":611,"text":711},{"id":731,"depth":606,"text":732,"children":1273},[1274,1275,1276,1277],{"id":742,"depth":611,"text":743},{"id":782,"depth":611,"text":783},{"id":862,"depth":611,"text":863},{"id":887,"depth":611,"text":888},{"id":910,"depth":606,"text":911,"children":1279},[1280,1281],{"id":914,"depth":611,"text":915},{"id":957,"depth":611,"text":958},{"id":979,"depth":606,"text":980,"children":1283},[1284,1285],{"id":983,"depth":611,"text":984},{"id":1008,"depth":611,"text":1009},{"id":1093,"depth":606,"text":1094,"children":1287},[1288,1289,1290],{"id":1097,"depth":611,"text":1098},{"id":1118,"depth":611,"text":1119},{"id":1141,"depth":611,"text":1142},{"id":1177,"depth":606,"text":1178},{"id":1251,"depth":606,"text":1252},{"coverImage":23,"slug":636,"translationKey":636,"locale":1294,"category":1295,"date":639,"readTime":640,"author":1296,"tags":1298,"keywords":1303},"en","Training Guide",{"name":1297,"avatar":643},"MARASOON Editorial Team",[1299,1300,1301,1302],"Marathon","First Marathon","Training Plan","Running Guide",[1299,1301,1304,1305,1306,1307,1308],"Gear Selection","Race Strategy","First Marathon Guide","Training Cycle","Running Habits","/shares/en/first-marathon-guide",{"title":664,"description":679},"shares/en/first-marathon-guide","wAIk610qjY6wi7GusrgYuOmWxL6OCIVi_o75CD6I4Lg",[],1776995458197]