Training to run a marathon can take you on a journey of physical and mental transformation. If you're a beginner, it's essential to keep your health and wellness in mind throughout your training. “It’s common to experience injuries and other \_11\_ when starting a new training regimen. It’s important to modify your workouts and allow appropriate time for recovery and \_12\_ to reduce your risk of injuries. By doing so, that risk might \_13\_ your ability to fulfill your goals,” says Tyson Hawkins, MD. He suggests that runners should set realistic goals and gradually increase the distance and time. Besides, wearing proper \_14\_ can help prevent blisters, chafing and injuries. Most important of all, staying hydrated is crucial for running, especially during long runs. Do your best to drink plenty of water and electrolyte-rich \_15\_ to avoid dehydration. Eating a balanced and nutritious diet is vital for runners. Your body needs energy to sustain long runs. Rest and recover. Rest days are just as important as running days. Plan with intention for time off to allow your body to recover.