How to train for a marathon

How to train for a marathon

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General

Most participants do not run a marathon to win. More important for most runners is their personal finish time and their placement within their specific gender and age group, though some runners want just to finish. Strategies for completing a marathon include running the whole distance[1] and a run-walk strategy.[2] An intermediate approach is to run from water stop to water stop, and walk through the water stop area to ensure the fluids are consumed instead of spilled. In 2005, the average marathon time in the U.S. was 4 hours 32 minutes 8 seconds for men, 5 hours 6 minutes 8 seconds for women.[3]

Another goal is to break certain time barriers. For example, recreational first-timers often try to run the marathon under four hours; more competitive runners may attempt to finish under three hours.[4] Other benchmarks are the qualifying times for major marathons. The Boston Marathon, the oldest marathon in the United States, requires a qualifying time for all non-professional runners.[5] The New York City Marathon also requires a qualifying time for guaranteed entry, at a pace slightly faster than Boston's.[6] A qualifying time is also needed for Washington D.C.'s National Marathon.[7] However, unlike Boston, where the qualifying times serve to attract a more talented field and limit participation, the National Marathon is motivated more by the need to reopen city streets in a limited amount of time.

Training

Most coaches believe that the most important element in marathon training is the long run. Recreational runners commonly try to reach a maximum of about 20 miles (32 kilometres) in their longest weekly run and a total of about 40 miles (64 kilometres) a week when training for the marathon, but wide variability exists in practice and in recommendations. More experienced marathoners may run a longer distance, and more miles/kilometres during the week. Greater weekly training mileages can offer greater results in terms of distance and endurance, but also carry a greater risk of training injury. Most male elite marathon runners will have weekly mileages of over 100 miles (160 kilometres).[8]

Many training programs last a minimum of five or six months, with a gradual increase (every two weeks) in the distance run and finally a little decrease (1 to 3 weeks) for recovery. The decrease, commonly called the taper, should last a minimum of two weeks and a maximum of three weeks, according to most trainers. For beginners wishing to merely finish a marathon, a minimum of 4 months of running 4 days a week is recommended.[9] Many trainers recommend a weekly increase in mileage of no more than 10%. It is also often advised to maintain a consistent running program for six weeks or so before beginning a marathon training program to allow the body to adapt to the new stresses.[10]

Training programs may be found at Runner's World,[11] Hal Higdon,[1] Jeff Galloway,[2] Boston Athletic Association [12] and from numerous other sources.

Overtraining is a condition that results from not getting enough rest to allow the body to recover from stressful training. It can result in lowered endurance and speed and place a runner at a greater risk of injury.[8]

Before the race

During the last two or three weeks before the marathon, runners will typically reduce their weekly training, gradually, by as much as 50%-75% of previous peak volume, and take at least a couple of days of complete rest to allow their bodies to recover from any strong effort. The last long training run might be undertaken no later than two weeks prior to the event. This is a phase of training known as tapering. Many marathon runners also "carbo-load" (increase carbohydrate intake while holding total caloric intake constant) during the week before the marathon to allow their bodies to store more glycogen.

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 beforehand. Light stretching before the race is believed by many to help keep muscles limber. Some runners will wear an ice vest before the race to reduce their core temperature so as to avoid overheating later in the race.

During the race

Coaches recommend trying to maintain as steady a pace as possible when running a marathon. Some advise novice runners to start out slower than their average goal pace to save energy for the second half of the race (negative splits). As an example, the first five to eight miles (8-13 km) might be run at a pace 15-20 seconds per mile slower than the target pace for later.

Typically, there is a maximum allowed time of about six hours after which the marathon route is closed, although some larger marathons (such as Myrtle Beach, Marine Corps and Honolulu) keep the course open considerably longer (eight hours or more).

Water consumption dangers

While drinking fluids during the race is necessary for all runners, in some cases too much drinking can also be dangerous. Drinking more than one loses during a race can decrease the concentration of sodium in the blood (a condition called hyponatremia), which may result in vomiting, seizures, coma and even death.[13][14] Eating salt packets during a race possibly can help with this problem. The International Marathon Medical Directors Association issued a warning in 2001 that urged runners only to drink when they are thirsty, rather than "drinking ahead of their thirst."

Women are more prone to hyponatremia than men. A study in the New England Journal of Medicine found that 13% of runners completing the 2002 Boston Marathon had hyponatremia.[15]

A 4+ hour runner can drink about 4-6 ounces (120-170 ml) of fluids every 20-30 minutes without fear of hyponatremia. { It is not clear if consuming sports drinks or salty snacks reduces risk. A patient suffering hyponatremia can be given a small volume of a concentrated salt solution intravenously to raise sodium concentrations in blood. Some runners weigh themselves before running and write the results on their bibs. If anything goes wrong, first aid workers can use the weight information to tell if the patient had consumed too much water.

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/18-20 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 readily. When this happens, the runner will experience dramatic fatigue and is said to "hit 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. This is in part accomplished by utilizing a higher percentage of energy from burned fat even during the early phase of the race, thus conserving glycogen.

Carbohydrate-based "energy" gels are used by runners to avoid or reduce the effect of "hitting the wall", as they provide easy to digest energy during the run. Energy gels usually contain varying amounts of sodium and potassium and some also contain caffeine. They need to be consumed with a certain amount of water. Some people recommend taking an energy gel every 45-60 minutes during the race.

Alternatives to gels are solid candy, cookies, other forms of concentrated sugars, or any food high in simple carbohydrates which can be digested easily by the individual runner. Many runners experiment with consuming energy supplements during training runs to determine what works best for them. Consumption of food while running sometimes makes the runner sick. Runners are advised to never introduce a new substance into their system during a race.

After a marathon

Muscle soreness after a marathon is usually attributed to microscopic tears in the muscles. This soreness usually abates within a week, but most runners will take about three weeks to completely recover to pre-race condition depending on recovery rate.

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.

Due to the stress on the body during a marathon, a person's kidneys can shut down, leading to the accumulation of toxins in the blood. This is especially dangerous if the runner has consumed any medications such as ibuprofen (Advil, Motrin, Nuerofen) or acetaminophen (Tylenol, Panadol).

It is relatively common to only come to realize that there are injuries to the feet and knees after the marathon has finished. Blisters on the feet and toes commonly only become painful after the race is over. Some runners may experience toenails which turn black and subsequently detach from the toe. This is from the toenails being too long, or the shoes being too tight and repeatedly impacting on the front of the shoe.

Gentle exercise in the week after the marathon can aid muscle recovery. Many runners receive a sports massage from a licensed massage therapist approximately 24-48 hours after finishing a marathon.

After long training runs and the marathon itself, consuming carbohydrates to replace glycogen stores and protein to aid muscle recovery is commonly recommended. In addition, soaking the lower half of the body for 20 minutes or so in cold or ice water may force blood through the leg muscles to speed recovery.

Etiquette

Modern marathons such as New York, Chicago, London and Berlin have tens of thousands of runners and millions of spectators. Common courtesy for other runners becomes necessary when running in a densely packed crowd.[16] Those employing a walk/run strategy or who are simply walking are encouraged to stay to one side, leaving the middle of the street for faster runners.

Runners in groups are encouraged not to block the entire street, preventing other runners from passing them. Two or three runners abreast is recommended. Large groups may consider single or double files.

Spectators should remain on the curbs, instead of crowding onto the street and condensing participants into an even smaller space.

References

  1. ↑ 1.0 1.1 Hal Higdon
  2. ↑ Cite error: Invalid <ref> tag; no text was provided for refs named galloway
  3. ↑ 2005 Total USA Marathon Finishers. Marathonguide.com. Retrieved on 2008-04-24.
  4. ↑ Running a sub 3 hour marathon | allaboutrunning.net
  5. ↑ Boston Athletic Association
  6. ↑ The ING New York City Marathon
  7. ↑ [http://www.nationalmarathon.com/qualifying.asp National Marathon - Qualifying Standards
  8. ↑ 8.0 8.1 Daniels, J. PhD (2005). Daniels' Running Formula, 2nd Ed.. Human Kinetics Publishing. ISBN 0-7360-5492-8. 
  9. ↑ Whitsett et al. (1998) The Non-Runner's Marathon Trainer. Master's Press.
  10. ↑ Burfoot, A. Ed (1999). Runner's World Complete Book of Running : Everything You Need to Know to Run for Fun, Fitness and Competition. Rodale Books. ISBN 1-57954-186-0. 
  11. ↑ Marathon Training at Runner's World
  12. ↑ Boston Athletic Association
  13. ↑ http://news.bbc.co.uk/1/hi/health/4927936.stm Water danger for marathon runners
  14. ↑ Hyponatremia among runners in the Boston Marathon
  15. ↑ Hyponatremia among runners in the Boston Marathon
  16. ↑ http://www.worldmarathonmajors.com/US/index.php?nid=141
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