Marathon running is one of the longest track and field events in the world. Currently, interest in it is also fueled by fashion - it has become very prestigious to run a marathon. The classic marathon distance is 42 km 195 meters.
According to legend, the Greek messenger Phidippides was sent to Athens with an urgent notification of the victory over the Persians. The distance between the battlefield and the capital was just 42 km with a tail. The poor fellow coped with the distance, however, having communicated the good news, he fell dead. Let's hope that the spirit did not give up, he was just struck by monstrous fatigue. But, as they say, went down in history.
So, the length of a marathon run is over 42 kilometers - this is a difficult task even for trained athletes. However, today even people who are far from professional sports successfully cope with distance. This proves once again that physical fitness is not the main thing here. More important are mental attitude, willpower and an unwavering desire to cope with the distance.
A person who firmly sets himself such a task should start training at least six months before the marathon.
Do you want to know how to start running a marathon from scratch and how to properly prepare for it? What are the distances and rules for races? How to learn to run marathons and not repeat the fate of the unfortunate Phidippides? Read on!
Types and distances of marathon running
We announced how many kilometers a marathon run is, but did not specify that this distance is official. This is the only Olympic type of race that takes place on the highway. Both men and women take part in it.
However, there are also unofficial routes, the length of which does not correspond to the established 42 kilometers. There is a practice in the world to call any long distance on rough terrain or in difficult conditions (for example, beyond the Arctic Circle) as a marathon.
So what are the marathon running distances?
- 42 km 195 m - the official or classic route approved by the Association of International Marathons and the World Association of Athletics Federations. It is the Olympic discipline that most often ends the Summer Olympics.
- Supermarathon - a distance that exceeds the previous mileage.
- Half marathon is half a classic race.
- The quarter marathon is the fourth part of Phidippides' route.
There are also some types of marathon running that do not have a fixed length:
- Charity marathons (timed to coincide with any event, action);
- Extreme races (in the desert, in the mountains, at the North Pole);
- Advertising marathons (commercial events sponsored by sponsors);
The sports component in these types of distances is of secondary importance. For the participants, the goal is important, the reason, which depends on the event to which the race is timed.
For whatever purpose you decide to master the technique of running marathon distances, you need to carefully prepare for any long races.
Rules for successful preparation for marathon running
We will show you how to properly prepare for a running marathon in order to successfully complete the route. If you seriously decide to participate in such a race, carefully study the information below.
- All training should be aimed at the ability to maintain a single marathon pace of running;
- The body must be able to economically use glycogen, as well as maintain water balance;
Food stations are installed every 5-7 km right on the highway along which marathons are held. Here athletes can have a snack or quench their thirst. Perhaps it was the absence of such "gas stations" that let Fidippid down after his marathon.
- As we mentioned above, preparation for a marathon should begin at least six months before the event itself. It is important to bring your physical form to the best indicators, as well as tune in to the distance psychologically. The goal of training is to improve the quality of muscle mass, develop the ability to better absorb oxygen, and accustom the body to long-term physical activity.
- If you are interested in how many marathoners run in training, we emphasize that at the beginning of preparation, there is no need to run huge distances every day. Professional athletes try to alternate training days with long runs and short ones. Focus on the task to maintain a total weekly plan, which should be 42 km.
- Closer to the final preparation period, start increasing the daily distance, bringing it to 30-35 km. Try to work out an average marathon speed of about 25 km / h.
Meals for marathon runners
The body draws energy for long-term physical activity from glycogen accumulated in the liver. When it ends, fat is consumed. By the way, this is why preparing for a marathon is an effective way to lose weight.
So, a long intense run easily wastes glycogen stores, so the athlete needs a "refueling". However, in the preparation process, it is important to form a good energy foundation. The athlete must eat healthy, paying attention to complex carbohydrates and proteins. Fats are also important, but they are best obtained from nuts and vegetable oils. You should exclude fried, spicy and smoked foods from the diet, and also forget about semi-finished products (sausages and sausages) and fast food for a while. Limit sugar consumption, but not 100%. You shouldn't be overzealous. The diet should be rich and varied. Eat plenty of fruits and vegetables, preferably fresh. And do not forget that after eating, you can only run after an hour.
Drink plenty of water, at least 2 liters per day. During long distance races, don't forget to drink, as thirst is often the reason for the feeling of exhaustion. Moreover, there is a fairly impressive list of what you can drink during training.
Marathon running technique
The technique of running a marathon is not very different from the technique of running long distances. Here it is important to form the skill of reaching an even pace, which should be maintained throughout the entire distance.
If we talk about professional races, athletes consistently overcome 4 phases:
- Start - a powerful dash from a high start;
- Acceleration - his main goal is to break away from rivals, to develop a starting advantage. However, in practice, this is not so important, because during the distance the leaders will change more than once;
- The main distance of a marathon run should be done at a calm pace. Takes 90% of the distance;
- Finishing - at this stage, the athlete collects the remaining strength and makes the final acceleration. The distance is considered completed when the athlete crosses the finish line.
World records
How long do you think professional track and field athletes run a marathon? Let's talk about records at the end.
The current world champion in the classic Olympic distance among men is Eliud Kipchoge. Just recently, on October 12, 2019, participating in the Vienna Marathon, he managed to cover the distance in 1 hour 59 minutes and 40 seconds. This record literally blew up the world sports media. And not surprisingly, Kipchoge became the first person in the world who managed to run out of a marathon distance in less than 2 hours. This record has long been awaited, and now, a miracle happened. True, this is certainly not a miracle, but the result of the most difficult training and the iron will of the famous runner. We wish him new successes too!
The women's record has not been broken since the London Marathon on April 13, 2003. It belongs to Paul Radcliffe, a British citizen who ran the distance in 2 hours 15 minutes 25 seconds.
That's how long the professionals run a marathon, as you can see, this test is not for weaklings. Due to the complexity of the preparation and the length of the recovery period, it is not recommended to participate in such races often. However, there are exceptions, for example, Ricardo Abad Martinez, a native of Spain, ran 500 marathon races in 500 days from 2010 to 2012, starting on October 10. Just imagine, every day he spent 3-4 hours on an exciting run 4 dozen kilometers long!
How often can amateur athletes run a marathon? From the point of view of physiology, the optimal load for the body will be races twice a year, not more often.
So, now you know what a marathon is like and roughly imagine the scale of the upcoming workouts. If you can handle the distance, no matter what goal you pursue, you still won't lose. You will strengthen willpower, endurance, increase self-esteem, improve physical fitness, join the world of sports. Perhaps you will find new friends, companions in spirit. It is impossible to answer exactly how much you need to run to run a marathon for sure. Some people succumb to this mountain immediately, others "climb" on it from the second or third attempt. We advise you only one thing - do not give up!
