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Marathon preparation typically involves months of structured training that gradually —increasesincreaseincreasingincreased weekly mileage. Runners must also practise proper nutrition and hydration so the body can —adaptadaptedadaptingadapts to sustained effort. Rest days are just as important as hard sessions, since muscles need time to —recoverrecoveryrecoveredrecovering between workouts. Many coaches recommend a shorter race a few weeks beforehand to test —fitnessfitfittingfitted and pacing.