The popularity of marathon running has increased sharply in China over the past two to three years, especially among the country's growing middle class. 

There has been a dramatic rise in the number of both participants and marathons themselves. From 51 in 2104, the number of professionally-organized marathons in cities across China increased to 328 in 2016 – that’s almost one each day – involving more than 2.8 million participants. In 2017, even more people are expected to take up marathon running, competing in an estimated 500 events throughout China. 

While running a marathon may seem little more than an extended jog, taking part is not as easy as it may seem, with energy, endurance and flexibility being vital qualities.

For marathon beginners, training is very important. Here is some advice from China's Olympic gold medalist Wang Liping: 

The most important elements for beginners are warming up, stretching and learning a correct running posture. 

During the warm-up our muscles become warm and energized, which helps avoid injury. Runners should warm up and have a gentle run for about 20 to 30 minutes. 

It is also important to recharge while running. Many runners don’t do this, so they tend to suffer from cramps and even shock. 

Rather than running 5 to 10 km straight away, beginners should increase their mileage gradually. Wang suggests starting out by mixing walking and running, and running an additional 2 km every second week. 

Staying hydrated is crucial while running. In daily training, it is suggested to drink 100 ml of water for every 1 to 2 km. 

Stretching after a run is just as important as warming up beforehand. Some people’s calves become bulky after taking up running. But others' don’t. Stretching is the key factor. 

Stretching for long enough after a run will cause the leg muscles to become longer, resulting in an improvement in body shape. 

After a 10 km race, it is important to rest for a week before resuming normal training. But after a half or full marathon, the rest time should be longer. 

It is not recommended to run a marathon once a week or month. Instead, runners should attempt one full marathon every four to six months. 

Amateurs should train every other day. Runners should enjoy running and getting fit, rather than constantly pursuing a personal best time.