What does it take to run the marathon?

Running has always been a popular sport activity. Marathons are held every year in over 800 big cities throughout the world. In China the number of annual events increased 18 times during 2017, and experts speak about the marathon obsession in many countries. Why does it attract people so much? Professional marathon runners do serious preparation before the Olympic races, and hobby runners train hard for big annual events. Does it help to avoid all health risks?

What is a Marathon?

The word itself comes from the name of the Ancient Greek village. According to a legend, there was a victory messenger who has run the distance of almost 40 km from Marathon to Athens. Nowadays the official distance for a race is 42.195 km. This standard was accepted in 1921. There is also a type of race known as ultramarathon that is based on running a longer distance than a regular marathon. The race has always been the part of the Olympics: since 1896 for men and since 1984 for women. Many marathons today have wheelchair racing divisions. There are also charity marathons organized all over the globe.

Annual races are extremely popular. The Boston Marathon is the oldest: it first began in April 1897, just after the huge success of the first Olympic marathon. Hundreds of thousands of people participate in marathons these days. Many of them are not professionals and simply aiming at keeping good fit and having fun. Professional athletes often take challenges and participate in as many marathons as possible. There is a British organization called “100 Marathon Club” to connect people who completed a hundred or more races. Why are marathons so popular? Among other reasons, it is probably because there is no need for complicated equipment, only for well-cushioned running shoes and comfortable clothes. However, doing a marathon takes a serious physical preparation.

The Training of Marathon Runners

For those who run for recreational purposes everyday training is equally important as for those who do it professionally. The difference is usually in the distance that athletes complete each week: over 60 km and over 160 respectively. Training is highly important to get an athlete’s heart and muscles ready for a big day, and the key factor is having enough rest. If a runner feels their muscles hurt badly, the training stops for a couple of days to recover. Two or three weeks before the event all the preparation becomes less intensive in order to provide enough rest for the body.

Marathon runners keep a healthy diet. It contains food rich in carbohydrates that play essential role in producing glycogen. It is extremely important for a runner’s body to preserve enough glycogen since it gives the energy so much needed during a race. Many athletes also use so called “energy gel” that consists of potassium and sodium. Drinking fluid is another key to completing a marathon. However, doctors advise to drink short amounts frequently (every 15 minutes) and consume sport drinks with electrolytes to reduce the risk of hyponatremia.

Are Marathons Risky for Health?

According to the mentioned Greek legend, the messenger who ran from Marathon to Athens dropped down dead the moment the reached his destination and proclaimed the victory in the battle. There are indeed several health risks associated with marathon running. Careful preparation helps to reduce many of these risks. Most common cases are death of hyponatremia and sudden cardiac death. Researchers has found that regular exercise and running more then 60 km per week proved to be the most effective way to get a runner’s heart ready for severe pressure and stress during a marathon. Weather conditions are also highly important. For all kinds of races, the ideal temperature is 15 C (59 F), but if gets hotter than 28 C (82 F) the race is usually off. Annual marathons are held in the specific time of the year when the weather is most suitable.