With clear skies and crisp weather, it’s the perfect season for running a marathon. Marathons are a full-body exercise that enhances cardiovascular endurance, boosts immunity, and improves mental health. However, diving in without proper preparation can lead to severe injuries. So, what preparations should beginners make, and how should they train to run a marathon successfully?
Why is a marathon 42.195km long?
When we hear the word marathon, many may recall the Battle of Marathon between Athens and Persia. After Athens emerged victorious from this battle, a soldier named Pheidippides reportedly ran approximately 42㎞ to deliver the news of their victory. In honor of Pheidippides, the 4th London Olympics adopted 42.195km as the official marathon distance. Marathons come in various forms and distances, with half marathons being approximately 20㎞, short marathons being 5, 7, and 10 km, and ultra-marathons ranging from 50 to 100 km.
Basic Marathon Rules
The rules of a marathon are pretty simple. If you stray from the course, you will be immediately disqualified, and you must mark your progress every 5km. At each 5km point, there are food and drink stations where runners must use their sponges and food. Food consumption is only allowed in designated areas, and consuming food outside will result in disqualification. It’s also considered assistance if someone sprays water on you, which can lead to disqualification, so be careful.
Choosing the Right Shoes for Your Foot Shape
Choosing the right shoes for a marathon is very important. Shoes that are too hard or lack cushioning can’t absorb shock, which is bad for your ankles and knees. It’s essential to choose shoes with adequate cushioning to maintain the condition of your feet, and it can also be helpful to analyze your body type before selecting shoes. Since everyone’s foot shape and running style differ, choosing the right shoes can help prevent knee pain and injuries during long-distance running.
What Kind of Athletic Wear is Best?
When running a marathon, wearing loose, breathable, and densely woven white clothing that can reflect light is best. Thick or non-ventilated clothing can lead to dehydration, heat exhaustion, and fatigue when body temperature regulation is difficult, so it’s best to avoid them. Thin clothing can protect the body from the sun and help sweat evaporate, maintaining a comfortable skin condition. It’s good to wear long socks and a hat to block the sun can also be helpful.
Adequate Stretching is Essential
Adequate stretching is essential before a marathon. Wearing knee pads or taping can be helpful if you have bad knees or have to run a long course. When taping, be careful not to wrap the entire leg as it can hinder blood circulation. Instead, tape above and below the knee, and it’s also a good idea to warm up with a hot pack or hot patch before running.
Regular Strength Training
Regular strength training to build lower body muscles is also beneficial, especially the ‘lunge’ exercise. Lunges involve standing straight, stepping one leg forward, and lowering your body until your thigh is parallel to the ground. When running, your front and back feet spread apart as you land, and keeping your center stable at this point puts less strain on your knees. Repeating 20 lunges on each leg in three sets daily can help strengthen your lower body muscles.
Replenish Energy Every 5km
Experienced runners often eat power gels every 10km during marathon races to prevent dizziness or fainting. However, for beginners, water and snacks are recommended every 5km. This can help prevent low blood sugar and fainting. If severe dizziness occurs, you should immediately stop running. Untrained beginners who force themselves to run can face grave dangers, so caution is necessary.
Immediately Stop If You Feel Pain
While running a marathon, you may experience pain in various parts of your body and feel dizzy, which is often the most challenging part. This is why marathons are often described as a battle against oneself. After running for a long time, the synovial membrane may temporarily stretch or contract, causing pain in the knee joint line. At this point, you should reduce your speed, and the pain often disappears as the joint becomes more flexible. However, you should stop immediately if severe pain persists even after slowing down. It could signify a torn meniscus or osteoarthritis, causing the cartilage to fall off.
Take Care of Your Body After a Marathon
The pain can persist long after the marathon if you push yourself beyond your physical limits. After a marathon, there’s a high chance of inflammation in tendons or ligaments, so if you feel heat or muscle pain in certain areas, applying cold compresses and taking painkillers can help. Stretching and massages to loosen muscles and joints are also important.
Diseases to Watch Out for When Running a Marathon
You should be aware of ‘synovitis,’ a condition where fluid accumulates due to the impact of stepping on hard asphalt, which can lead to acute arthritis. If left untreated, it can lead to degenerative diseases such as damage to the cruciate ligament or the meniscus. After strenuous exercise, there’s also a chance of dehydration or rhabdomyolysis, which can cause kidney problems, so it’s good to drink plenty of fluids and frequently urinate after a marathon.
By. Jeon Shin Young
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