Just because anyone can sign up for a marathon, that doesn’t mean it’s something people should take lightly. Not preparing for a marathon can have painful side effects that you’ll feel for days and even weeks after you’ve finished. So, give your first marathon the best effort you can by implementing the below tips.

Before you get serious about marathon training, you need to start with the basics. Until you can run 30 minutes straight without taking a break or feeling any significant pain or discomfort, you’re not ready for serious training. Start with combination run/walks until you can run for 30 minutes without stopping. Keep in mind distance isn’t a factor yet.

Don’t forget that it’s just as important that you stay motivated when you’re not out running. This means getting your nutrition right. 65% of your calories need to come from carbohydrates when you’re in training. Complex carbohydrates are best. 10% of your calories should come from protein, and 20% to 25% should come from unsaturated fats. Eat as clean as possible, too, meaning real food, not the stuff that comes out of a box or a can.

Whether you’re practicing or doing the real thing, hydration is essential. If you’re running for more than an hour, be sure you have access to fluids and can drink 6 to 8 oz every 20 minutes. Chances are, when you run the marathon, people on the sidelines will be handing water out. Take advantage of this service as much as possible.

Leading up to the actual marathon, start tapering your exercise regimen to reduce risk of injury. At the same time, amp up the number of carbs you’re consuming so that you’ll have plenty of energy when it counts.

Don’t push yourself too hard when you’re training for a marathon or doing the real thing. Doing either will result in injuries you don’t need and take the fun out of the process.