Marathon (sport)

The word marathon refers to a long-distance road running event of 42,195 m (26 miles and 385 yards).

Running a marathon

Completing a marathon is often considered to be a superhuman effort, but many coaches believe that it is possible for anyone willing to put in the time and effort.

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Glycogen and "the wall"

Carbohydrates that a person eats are converted by the liver and muscles into glycogen for storage. Glycogen burns quickly to provide quick energy. Runners can store about 8 MJ or 2,000 kcal worth of glycogen in their bodies, enough for about 30 km - 20 miles of running. Many runners report that running becomes noticeably more difficult at that point. When glycogen runs low, the body must then burn stored fat for energy, which does not burn as efficiently. When this happens, the runner will experience dramatic fatigue. This phenomenon is called bonking or hitting the wall. The aim of training for the marathon, according to many coaches, is to maximize the limited glycogen available so that the fatigue of the "wall" is not as dramatic.

Related Topics:
Carbohydrate - Glycogen - MJ - Kcal - Fat - Fatigue - Bonking

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Training

For most runners, the marathon is the longest run they have ever attempted. Many coaches believe that the most important element in marathon training is the long run. Usually recreational runners try to reach a maximum of about 30 km - 20 miles at one time and about 60 km - 40 miles a week when training for the marathon. More experienced marathoners may run a longer distance, and more miles or kilometers during the week. Greater weekly training mileages can offer greater results in terms of distance and endurance, but also carries a greater risk of training injury. Some elite marathon runners will have weekly mileages of over 160 km - 100 miles per week. (Daniels, 2005)

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A good training program lasts a minimum of five or six months, with a gradual increase in the distance run every two weeks. Many trainers including Dr. Daniels recommend a weekly increase in mileage of no more than 10%. It is also often advised to maintain a consistent running program for six months or so before beginning a marathon training program to allow the body to adapt to the new stresses. (Burfoot, 1999)

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During marathon training, it is considered important to give your body adequate recovery time. If fatigue or pain is felt, it is recommended to take a break for a couple of days or more to let your body heal. Overtraining is a condition that results from not getting enough rest to allow the body to recover from difficult training. It can actually result in a lower endurance and speed and place a runner at a greater risk for injury. (Daniels 2005)

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Before the race

During the last two or three weeks before the marathon, runners typically reduce their weekly training (typically by as much as 50%-75% of peak distance) and take at least a couple of days of complete rest to allow their bodies to recover for a strong effort. Many marathoners carbo-load (increase their carbohydrate intake while holding total caloric intake constant) during the week before the marathon to allow their bodies to store more glycogen. This phase of training is also called tapering.

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Immediately before the race, many runners will refrain from eating solid food to avoid digestive problems. They will also ensure that they are fully hydrated and that they urinate and defecate beforehand. Many races will have portable toilet facilities, but lines can be long, especially at larger marathons. Light stretching before the race is believed by many to help keep muscles limber.

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During the race

Coaches recommend trying to maintain as steady a pace as possible when running a marathon. Many novice runners make the mistake of trying to "bank time" early in the race by starting with a quicker pace than they can actually hope to maintain for the entire race. This strategy inevitably results in the runner bonking before completing the race.

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Carbohydrate-based "energy" gels such as PowerGel are also a good way to get more energy, but these should be diluted with water when taken; otherwise they can cause nausea and vomiting. Honey is a natural, economical substitute for energy gels.

Related Topics:
Nausea - Vomiting - Honey

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Typically, there is a maximum allowed time of about six hours after which the route is closed, although some larger marathons keep the course open considerably longer. For those running just as a hobby, times under four hours are considered good. Having a target time makes it easier to keep a steady pace.

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Water consumption issues

Water and light sports drinks such as Gatorade offered along the race course should be consumed regularly in order to avoid potentially dangerous dehydration. However, in the extreme, over consumption of water could dangerously dilute the blood, leading to hyponatremia that may result in a coma and even death. A patient suffering hyponatremia can be given a small volume of a concentrated salt solution intravenously, to raise sodium concentrations in blood. Sports drinks are not administered. Since taking and testing a blood sample takes time, runners should weigh themselves before running and put the numbers on their bibs. If anything goes wrong, the first aid workers can use the weight information to tell if the patient had taken too much water. The amount of water required to cause complications from drinking too much is about a gallon (4L) or more depending on the person. This typically only happens in situations where a runner is overly concerned about being dehydrated and overdoes the effort to drink enough.

Related Topics:
Sports drink - Gatorade - Dehydration - Blood - Hyponatremia - Coma - Salt - Sodium - First aid - Gallon

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An elite runner never has the time to drink too much water. However, a slower hobby runner can easily drink too much water during the four or more hours. It is now suggested that hobby runners not drink water until they begin to urinate. Stopping and drinking copious amounts of water is also an unwise decision.

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After the marathon

It is normal to experience muscle soreness after the marathon. This is usually attributed to microscopic tears in the muscles. Most runners will take about three weeks to recover to pre-race condition. The immune system is reportedly suppressed for a short time. Studies have indicated that an increase in vitamin C in a runner's post-race diet decreases the chance of sinus infections, a relatively common condition, especially in ultramarathons. Changes to the blood chemistry may lead physicians to mistakenly diagnose heart malfunction.

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