Ever heard the saying, 'the race is not for the swift but for he who endures to the end'. That is certainly true when it comes to marathons.

Ask any member of the Jamdammers Running Club of Kingston, organisers of Reggae Marathon, Half Marathon and 10K, and they will tell you this is a race of endurance and nothing else. This year's marathon will be held in Negril on December 5.

People run marathons for different reasons: Some, for the personal challenge, others, for the exercise, or for the sheer pleasure of running. And then there are always those who run to be first at the winning post.

But can anyone run a marathon and, if so, where does one begin? According to Jamdammers, anyone who is in good health, trains for the event, has the will and the right gear can complete the run successfully. There are also benefits for those who do long-distance running. Studies show that running strengthens the leg bones and spine and contributes to a healthy heart.

Running is not only a good sport. It also makes good 'health sense'.

Tips for beginners

✓ Be prepared: Follow a sensible training programme and prepare yourself for both the physical demands of the race and the mental stress of being out on the course and running all day.

✓ Warm up properly by jogging one or two miles easily before starting any speed work.

✓ Stretching is very important, particularly after your runs, to prevent injuries.

✓ If possible, train with a compatible partner, or as part of a group of runners with similar goals. This provides support and motivation.

✓ In warm temperatures, wear less clothing than you think you will need. The body generates plenty of heat during running and you risk dehydration by overdressing.

✓ Wear good, comfortable running shoes. When in doubt, check with the experts at your favourite sporting goods store.

✓ Hydration during running is crucial. Drinking five to 12 ounces of fluid every 15 to 20 minutes during a marathon is highly recommended. Maintain your energy level and remain hydrated by finding out, through practice, how much and what types of food and drink work best for you during longer training runs, and continue the programme during the marathon.