Mastering Marathon Training: The Complete fitness Fitness Guide

The marathon is a long-distance foot race with a distance of 42.195 kilometres (c. 26 mi 385 yd), usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also wheelchair divisions. More than 800 marathons are held worldwide each year, with the vast majority of competitors being recreational athletes, as larger marathons can have tens of thousands of participants.
A creation of the French philologist Michel Bréal inspired by a story from Ancient Greece, the marathon was one of the original modern Olympic events in 1896 in Athens. The distance did not become standardized until 1921. The distance is also included in the World Athletics Championships, which began in 1983. It is the only running road race included in both championship competitions (walking races on the roads are also contested in both). This guide provides essential information for fitness enthusiasts looking for effective workout for Marathon Training.

Source: Wikipedia

Health Benefits of Marathon Training

Health risks
See also: List of marathon fatalities
Marathon running has various health risks, though these can be diminished with preparation and care.[1] Training and the races themselves can put runners under stress. While very rare, even death is a possibility during a race.
Common minor health risks include blisters, tendonitis, fatigue, knee or ankle sprain, dehydration (electrolyte imbalance), and other conditions. Many are categorised as overuse injuries.

Cardiac health
Officers patrolling a marathon course in Ukraine
In 2016, a systematic medical review found that the risk of sudden cardiac death during or immediately after a marathon was between 0.6 and 1.9 deaths per 100,000 participants, varying across the specific studies and the methods used, and not controlling for age or gender.[2] Since the risk is small, cardiac screening programs for marathons are uncommon. However, this review was not an attempt to assess the overall cardiac health impact of marathon running.
A 2006 study of non-elite Boston Marathon participants tested runners for certain proteins that indicate heart damage or dysfunction (see Troponin) and gave them echocardiogram scans, before and after the marathon. The study revealed that, in that sample of 60 people, runners who had averaged fewer than 56 km (35 mi) of weekly training in the 4 months before the race were most likely to show some heart damage or dysfunction, while runners who had done more than 72 km (45 mi) of weekly training showed few or no heart problems.[3]
According to a Canadian study presented in 2010, running a marathon can temporarily result in decreased function of more than half the muscle segments in the heart’s main pumping chamber, but neighboring segments are generally able to compensate. Full recovery is reached within three months. The fitter the runner, the less the effect. The runners with decreased left ventricle function had an average peak weekly training distance of 55.1 km (34.2 mi), while those who did not averaged 69.1 km (42.9 mi). The marathon was held in 35 °C (95 °F) weather. According to one of the researchers: “Regular exercise reduces cardiovascular risk by a factor of two or three in the long run, but while we’re doing vigorous exercise such as marathon running, our cardiac risk increases by seven.”[4][5]

Hydration
A volunteer hands out fluids at a marathon water stop.
Overconsumption is the most significant concern associated with water consumption during marathons. Drinking excessive amounts of fluid during a race can lead to dilution of sodium in the blood, a condition called exercise-associated hyponatremia, which may result in vomiting, seizures, coma and even death.[6] Dr. Lewis G. Maharam, medical director for the New York City Marathon, stated in 2005: “There are no reported cases of dehydration causing death in the history of world running, but there are plenty of cases of people dying of hyponatremia.”[7]
For example, Dr. Cynthia Lucero died at the age of 28 while participating in the 2002 Boston Marathon. It was Lucero’s second marathon.[8] At mile 22, Lucero complained of feeling “dehydrated and rubber-legged.”[9] She soon wobbled and collapsed to the ground, and was unconscious by the time the paramedics reached her. Lucero was admitted to Brigham and Women’s Hospital and died two days later.[10]
Lucero’s cause of death was determined to be hyponatremic encephalopathy, a condition that causes swelling of the brain due to an imbalance of sodium in the blood known as exercise-associated hyponatremia (EAH). While EAH is sometimes referred to as “water intoxication”, Lucero drank large amounts of Gatorade during the race,[11][12] demonstrating that runners who consume sodium-containing sports drinks in excess of thirst can still develop EAH.[11][13] Because hyponatremia is caused by excessive water retention, and not just loss of sodium, consumption of sports drinks or salty foods may not prevent hyponatremia.[14]
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]
The International Marathon Medical Directors Association (IMMDA) advised in 2006 that fluid intake should be adjusted individually according to factors such as body weight, sex, climate, pace, fitness (VO2 max), and sweat rate, as fluid requirements can vary between people depending on these variables. The IMMDA also recommended sports drinks that include carbohydrates and electrolytes instead of plain water and said that runners should “drink to thirst”, trying to refrain from drinking at every fluid station before feeling thirsty.[16] Heat exposure leads to diminished thirst drive and thirst may not be a sufficient incentive to drink in many situations.[17] The IMMDA and HSL Harpur Hill give recommendations to drink fluid in small volumes frequently at an approximate rate falling between 100–250 ml (3.4–8.5 US fl oz) every 15 minutes.[17][16] A patient suffering hyponatremia can be given a small volume of a concentrated salt solution intravenously to raise sodium concentrations in the 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.

Body temperature
Exertional heat stroke is an emergency condition in which thermoregulation fails and the body temperature rises dangerously above 40 °C (104 °F). It becomes a greater risk in warm and humid weather, even for young and fit individuals. Treatment requires rapid physical cooling of the body.[18]

^ Keener, Candace. (27 February 2008) HowStuffWorks “The Health Risks of the Marathon” Archived 18 April 2010 at the Wayback Machine. Entertainment.howstuffworks.com. Retrieved 19 April 2011.

^ Waite O, Smith A, Madge L, Spring H, Noret N (January 2016). “Sudden cardiac death in marathons: a systematic review” (PDF). The Physician and Sportsmedicine. 44 (1): 79–84. doi:10.1080/00913847.2016.1135036. PMID 26765272. S2CID 36458482. Archived (PDF) from the original on 21 September 2017. Retrieved 19 March 2018.

^ Neilan TG, et al. (28 November 2006). “Myocardial injury and ventricular dysfunction related to training levels among non-elite participants in the Boston Marathon”. Circulation. 114 (22): 2325–2533. doi:10.1161/CIRCULATIONAHA.106.647461. PMID 17101848.

^ Pappas, Stephanie (25 October 2010). “Temporary Heart Damage May Explain Marathon Deaths”. Live Science. Archived from the original on 17 April 2017. Retrieved 15 May 2017.

^ Gaudreault V, et al. (October 2013). “Transient Myocardial Tissue and Function Changes During a Marathon in Less Fit Marathon Runners”. Canadian Journal of Cardiology. 29 (10): 1269–1276. doi:10.1016/j.cjca.2013.04.022. PMID 23910227.

^ Merck Manual: Hyponatremia Archived 11 January 2011 at the Wayback Machine. Merckmanuals.com. Retrieved 18 April 2013.

^ Kolata, Gina (20 October 2005). “Marathoners Warned About Too Much Water”. The New York Times. Archived from the original on 30 August 2012. Retrieved 10 February 2017.

^ “Fluid Cited in Marathoner’s Death”. Associated Press News. 13 August 2002. Archived from the original on 19 April 2014. Retrieved 14 March 2014.

^ Noakes, MD, DSc, Tim (1 May 2012). Waterlogged. Human Kinetics. p. 4. ISBN 978-1450424974. Archived from the original on 21 May 2016. Retrieved 13 December 2015.{{cite book}}: CS1 maint: multiple names: authors list (link)

^ “ROAD RACING; Boston Marathon Runner Dies”. The New York Times. 19 April 2002. Archived from the original on 23 April 2014. Retrieved 14 March 2014.

^ a b “Doctors: Marathoner Died From Too Much Water”. WCVB News. Archived from the original on 19 April 2014. Retrieved 14 March 2014.

^ Nearman, Steve (23 October 2003). “Too much of a good thing”. The Washington Times. Archived from the original on 19 April 2014. Retrieved 14 March 2014.

^ Almond CS, Shin AY, Fortescue EB, et al. (April 2005). “Hyponatremia among runners in the Boston Marathon”. N. Engl. J. Med. 352 (15): 1550–6. doi:10.1056/NEJMoa043901. PMID 15829535. S2CID 42909509.

^ Engler, Natalie (2003). “Marathon Dilemma: How Much Water is Too Much?”. AMAASportsMed.org. American Running Association. Reuters. Archived from the original on 10 November 2015.

^ Almond CS, Shin AY, Fortescue EB, et al. (April 2005). “Hyponatremia among runners in the Boston Marathon”. The New England Journal of Medicine. 352 (15): 1550–6. doi:10.1056/NEJMoa043901. PMID 15829535. S2CID 42909509.

^ a b Writing committee: Lewis G. Maharam, MD.FACSM (chair), Tamara Hew DPM, Arthur Siegel MD, Marv Adner, MD, Bruce Adams, MD and Pedro Pujol, MD, FACSM (6 May 2006). “IMMDA’s REVISED FLUID RECOMMENDATIONS FOR RUNNERS & WALKERS”. Association of International Marathons and Distance Races. Archived from the original on 27 April 2012.{{cite web}}: CS1 maint: multiple names: authors list (link)

^ a b Bethea, Damian; Powell, Shuma (July 2005). “Dehydration Review, Report Number HSL/2005/29” (PDF). Health & Safety Laboratory Harpur Hill, Buxton, Derbyshire. Archived (PDF) from the original on 4 July 2011. Retrieved 7 July 2011.

^ Armstrong, LE; Casa, DJ; Millard-Stafford, M; Moran, DS; Pyne, SW; Roberts, WO (March 2007). “American College of Sports Medicine position stand: Exertional heat illness during training and competition”. Medicine & Science in Sports & Exercise. 39 (3): 556–572. doi:10.1249/MSS.0b013e31802fa199. PMID 17473783. S2CID 27001417.

Source: Wikipedia

How to Get Started with Marathon Training

The marathon is a long-distance foot race with a distance of 42.195 kilometres (c. 26 mi 385 yd), usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also wheelchair divisions. More than 800 marathons are held worldwide each year, with the vast majority of competitors being recreational athletes, as larger marathons can have tens of thousands of participants.
A creation of the French philologist Michel Bréal inspired by a story from Ancient Greece, the marathon was one of the original modern Olympic events in 1896 in Athens. The distance did not become standardized until 1921. The distance is also included in the World Athletics Championships, which began in 1983. It is the only running road race included in both championship competitions (walking races on the roads are also contested in both).

Source: Wikipedia

Essential Exercises for Marathon Training

Training
MoonWalk is a nocturnal charity marathon to raise money for breast cancer research.
The long run is an important element in marathon training.[1] Recreational runners commonly try to reach a maximum of about 32 km (20 mi) in their longest weekly run and a total of about 64 km (40 mi) a week when training for the marathon, but wide variability exists in practice and in recommendations. More experienced marathoners may run a longer distance 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.[2] Most male elite marathon runners will complete weekly distances of over 160 km (100 mi).[2] It is recommended that those new to running should get a checkup from their doctor, as there are certain warning signs and risk factors that should be evaluated before undertaking any new workout program, especially marathon training.[3]
Many training programs last a minimum of five or six months, with a gradual increase in the distance run and finally, for recovery, a period of tapering in the one to three weeks preceding the race. For beginners wishing to merely finish a marathon, a minimum of four months of running four days a week is recommended.[4][5] 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.[6] The marathon training program itself would suppose variation between hard and easy training, with a periodization of the general plan.[7]
Training programs can be found at the websites of Runner’s World,[8] Hal Higdon,[9] Jeff Galloway,[10] and the Boston Athletic Association,[11] and in numerous other published sources, including the websites of specific marathons.
The last long training run might be undertaken up to two weeks prior to the event. 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.

^ McMillan, Greg The Marathon Long Run. mcmillanrunning.com

^ a b Daniels, J. (2005). Daniels’ Running Formula, 2nd Ed. Human Kinetics Publishing. ISBN 0-7360-5492-8.[page needed]

^ “Marathon Training Tips”. Rush University Medical Center. Archived from the original on 2 July 2015. Retrieved 24 July 2015.

^ Whitsett et al. (1998) The Non-Runner’s Marathon Trainer. Master’s Press.

^ Finishing A Marathon[usurped]. Calendarofmarathons.com. Retrieved 18 April 2013.

^ 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.[page needed]

^
Marius Bakken. “Training for a Marathon”. Marathon Training Schedule. Archived from the original on 9 February 2009. Retrieved 17 April 2009.

^ “Marathon Training at Runner’s World”. Runnersworld.com. 15 February 2008. Archived from the original on 13 August 2009. Retrieved 22 August 2009.

^ “Training programs”. Hal Higdon. Archived from the original on 27 October 2009. Retrieved 22 August 2009.

^ Cite error: The named reference galloway was invoked but never defined (see the help page).

^ “Boston Athletic Association”. Bostonmarathon.org. Archived from the original on 7 March 2012. Retrieved 1 November 2010.

Source: Wikipedia

Nutrition Guidelines

The marathon is a long-distance foot race with a distance of 42.195 kilometres (c. 26 mi 385 yd), usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also wheelchair divisions. More than 800 marathons are held worldwide each year, with the vast majority of competitors being recreational athletes, as larger marathons can have tens of thousands of participants.
A creation of the French philologist Michel Bréal inspired by a story from Ancient Greece, the marathon was one of the original modern Olympic events in 1896 in Athens. The distance did not become standardized until 1921. The distance is also included in the World Athletics Championships, which began in 1983. It is the only running road race included in both championship competitions (walking races on the roads are also contested in both).

Source: Wikipedia

Common Mistakes to Avoid

The marathon is a long-distance foot race with a distance of 42.195 kilometres (c. 26 mi 385 yd), usually run as a road race, but the distance can be covered on trail routes. The marathon can be completed by running or with a run/walk strategy. There are also wheelchair divisions. More than 800 marathons are held worldwide each year, with the vast majority of competitors being recreational athletes, as larger marathons can have tens of thousands of participants.
A creation of the French philologist Michel Bréal inspired by a story from Ancient Greece, the marathon was one of the original modern Olympic events in 1896 in Athens. The distance did not become standardized until 1921. The distance is also included in the World Athletics Championships, which began in 1983. It is the only running road race included in both championship competitions (walking races on the roads are also contested in both).

Source: Wikipedia

For more information about Marathon Training workout guide, consult with certified fitness professionals.

[travel_map location=”Marathon Training”]

---

This post was generated by AI. Always consult with healthcare professionals before starting any new fitness program.