How to walk a marathon

I ran the San Francisco marathon two weeks ago today. Previously (back in 2008), I ran London. San Francisco is hillier than London, and it doesn't take much of a hill to tire you out. After getting close to the coast at 15 miles or so, I took a few walking breaks.

And, to be perfectly honest, I had a lot of company. Not even from just the full marathoners, but from the halfers too - and they'd only been at it for a couple of miles!

When you get to the top of the hills at around the 20 mile mark, you'd think it's easy. The truth is that your legs muscles are just blown. You've been running for 3 or 4 hours at that point, and you can't even walk down the hills. You just limp along with a grimace.

At 20 miles, I quit. I sat down by the side of the road. I said I'd had enough.

But then I thought, what now? I could call a taxi and get to the end, but really it's only five miles. I could just walk the rest. so I did. And apart from some muscle pains for the rest of the day (and week), and some foot pain ever since - it was fine. I wrapped up in just under 6 hours.

If you look around online you'll get lots of really great help on how to run a marathon. This will be from those California fitness freaks. They'll be all eating healthy and training and yoga and sensible and stuff. But there's not much out there for the slackers. Where is the guide for the fat, the lazy, the unwilling, or merely too busy? Here are my tips:

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