What exactly is a marathon?

What is a Marathon?

🏅: A marathon is a long-distance race covering exactly 42.195 kilometers (26.2 miles). The name comes from the legend of a Greek messenger, Pheidippides, who ran from the battlefield of Marathon to Athens to deliver the news of a military victory.

 

Training for a Marathon

🏃‍♂️: Marathon training is a months-long process that includes building endurance, increasing long-run distances, and incorporating speed work and rest days. Most training plans last 16-20 weeks, with weekly mileage increasing as the race day approaches.

 

Importance of Long Runs

🏋️‍♀️: Long runs are the cornerstone of marathon training. They build your endurance and mental toughness, helping your body get used to the demands of running for 2-4 hours straight. These should gradually increase in distance, but always followed by recovery.

 

Mental Game

🧠: Marathons are as much mental as they are physical. It’s important to practice positive thinking, visualization, and having a race strategy. Pacing yourself properly during the race is key to finishing strong.

 

Fueling for a Marathon

🍝: In the days leading up to the marathon, runners often “carb load” by eating more carbohydrates than usual to fill up glycogen stores. During the race, consuming energy gels, sports drinks, or snacks every 30-45 minutes is common to maintain energy levels.

 

Recovery After the Marathon

🧖‍♀️: Post-race recovery is crucial. After crossing the finish line, it’s important to refuel with a mix of carbs and protein to help muscle recovery, stay hydrated, and give your body some rest. Stretching and foam rolling also aid in reducing soreness.