From seasoned pavement pounders to newbies in the world of marathon running, it's vital to start the race with an understanding of how the body will contend with this gruelling distance.
Dehydration Management
As early as 30 minutes into any race, dehydration can start to affect performance. Runners loose the majority of fluid through sweat and heavy breathing, though the volume depends largely on the individual runner.
This is dangerous for a number of reasons. Water is required for every metabolic reaction within the body so not having enough to go round can prevent energy being released effectively. Dehydration also reduces the volume of blood circulating in the body and reaching the muscles which need oxygen. This can also cause stomach cramps as necessary blood is diverted away from the stomach.
It's also important to remember that sweat isn't just water, it's also full of minerals called electrolytes, which help the body absorb fluids taken in during the race. Drinking specialised sports drinks can make sure the body isn't depleted of the very resource which allows the body to re-hydrate.
Fuel Depletion
'Hitting the Wall' is a common term among marathon runners for the point where the body simply runs out of fuel. This generally occurs around the 18 - 20 mile point where the body is most likely to run low on glycogen. Even the most seasoned runners can only store enough glycogen for a 20 mile run so the body must then turn to fat reserves to complete the race.
In order to train the body to effectively switch from using glycogen to breaking down fat for energy, it's important to complete a number of long runs before race day. Carb-loading is also essential in the days leading up the marathon and some runners swear by energy gels on route to increase glycogen stores. Again though, it's vital to teach the body body to digest these carbohydrates while under stress to avoid the risk of serious stomach cramps.
Muscle Fatigue
Muscle fatigue and that all too familiar burning sensation is a combination of lactic acid build up and muscle tearing. Both of these can be minimized through proper training, which will ensure that muscles are strong enough to finish the distance and that the body knows how to remove lactic acid efficiently, reducing the pain which can be experienced in the last few miles.
In the days after a marathon Delayed Onset Muscle Soreness (DOMS) is likely to set in so don’t be surprised if 48 hours after completing the race muscles are more tender than immediately afterwards. Passive stretching to lengthen muscle fibres, gentle massage to remove lactic acid and contrast water therapy (going from hot to cold water) to increase circulation will all help aid recovery.
Road to Recovery
Preparation is key to a marathon success. Understanding the factors which affect a runner's performance on race day will ensure those factors can be managed and limited, making race and recovery time both comfortable and speedy.
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