Paul Inouye shares 7 tips when training for your first marathon.

Ask the expert: Paul Inouye knows how to run a business, and when he’s out of the office, the running doesn’t stop.

While Paul isn’t just a founder and CEO, he also has many hobbies and interests, and he regularly competes in marathons and Ironman races. In addition to staying active, he embraces the idea of pushing himself. Paul is here to share his advice and top tips with us. Even if you’ve never run a mile, a marathon is still possible.

There are a few essential things that you need to have planed before you lace up those sneakers. Paul is experienced in facing challenges. Drawing from his own experience, the CEO and founder, Paul Inouye runs through seven habits he adds to his training program, and you should too.

Pick a race

Circle your calendar. Race day is the culmination of all your hard work. Select a date. Then, work backward when structuring a training schedule. For your first time, choose a race close to home to become familiar with the route beforehand.

Log miles

Build base mileage for at least a year before any race. Aspiring runners should aim for three to five runs per week. Over the last four months before a race, the goal is a total of 50 miles in each seven-day window. Most importantly, avoid drastic jumps in mileage. Anything more significant than a 10% increase from week to week is too much.

Build speed

Paul Inouye says to mix up your runs. Speedwork is optional but increases aerobic capacity. Tempo and interval training are the most popular forms. Interval runs repeat short distances at faster paces, with walking or slow jogging between sets. Tempo training is typically longer.

Add in long runs

Test your limits with longer runs. Every couple of weeks, work in further distances. Again, limit huge spikes in mileage. These runs should only be a mile or two longer than average. As you push yourself, maintain a slower pace as your body adjusts.

Hit the gym

Running isn’t the only way. Strength exercises and cross-training are the best way to prepare your body for the impact of a race. Cross-training, like swimming or biking, lowers stress on the joints and still elevates the heart rate. Paul incorporates these activities a couple of times per week.

Fuel smartly

Like a car, your body needs to be at peak performance. You can’t run on empty. You must replenish nutrients lost during exercise. Focus on eating and drinking correctly before, during, and after a race. Most races have watering stations throughout. While training, use a hydration belt or carry water with you to practice this too.

Rest and recover

Recovery is just as important as running. The body builds muscles during periods of rest. Prioritizing recovery limits physical injury and fights against fatigue and mental burnout. Paul Inouye often incorporates cross-training on his “off” days.