Whether you are a seasoned jogger who wants to work towards a new goal or a novice runner who is inspired by a friend’s accomplishment of winning a race, there are many personal reasons as to why you would want to train for and run in a marathon.

Sure, there are plenty of excuses not to run a 26.2-mile race. You may tell yourself it’s too hard and too far. You may be scared of getting injured and don’t want to lose toenails, deal with swollen feet, or experience constant soreness, so you talk yourself out of realizing your marathon dreams. But somewhere deep down you always go back to wondering what it would be like to put the effort into training for a marathon.

Although running a marathon can be a scary and painful endeavor, training for and running a race can offer a number of benefits for the body, mind, and soul. In fact, there are many reasons why you should run. Below are some reasons, one for every mile you’ll run in a marathon, for why you should start training now.

Benefits for Your Physical Health

Training for a marathon has many physical health benefits for the body.

• Improved overall health: Running regularly strengthens your heart by increasing your VO2 max (aerobic capacity) and helping keep your blood pressure and high cholesterol at healthy levels. It also improves your immune system and increases muscle strength. In addition, longer runs push your body to strengthen fast-twitch fibers in the muscles to combat fatigue and build strength and power.
• Better sleep: Marathon training can be exhausting. Your body will crave sleep, since it repairs itself while you’re resting. You’ll find yourself getting to bed earlier and sleeping more soundly.
• Better fitness: Marathon training challenges even the fittest athletes. If you’re not in good shape (or the best shape of your life) by the time you reach the starting line, your training may have been lacking
• Toned legs: Weight loss is often a goal of marathoners-in-training but, as many discover, it doesn’t always happen. Although you may not lose a lot of weight, logging all those miles will absolutely increase your lean muscle mass and tone your legs.
• Guilt-free massages: Marathoners-in-training tend to get tight muscles, and regular massages can help you feel comfortable and stay injury-free. Treat yourself to a massage or two during your training to help relieve some of that tightness.
• Room for extra calories: During your very long runs, you’ll be burning thousands of calories, so it’s OK to be a little indulgent after. You will be hungry, after all. You can run hard, and celebrate hard.