Marathon running is the most difficult type of sports activity, since the runner will need to cover a huge distance of 42 kilometers 195 meters. At the same time, the body receives very heavy loads, and the whole body performs difficult work, which must face heavy training, and willpower. How to prepare yourself for a marathon run, what is needed for the correct execution of the marathon running technique, and what problems await those who decide to run this distance? We will answer this in this article.
How modern marathon running began
This is the very embodiment of the spirit of the Olympics. The marathon became part of the Olympic Games debut in 1896, which took place in Greece. Although the size of the race has changed periodically, marathons always entered the competition... The full approval of the marathon took place in 1924. At the same time, it was established that 42 km and 195 is the distance of the marathon race.
Such long races are actively practiced all over the world. For example, one of the most famous record holders is the Australian-born Clayton, who set the world record for marathon running in 1969 by running the distance in 2 hours and 8 minutes.
How to run a marathon distance
In order to participate, you need to go through impressive training. Moreover, they should be comprehensive and also touch your mind. The athlete must travel at least 12 kilometers in each workout, which will last 3 months. Exercising in such a rhythm, you can always maintain the necessary muscle tone, making yourself more enduring and stronger, and also train strong-willed qualities. he must also be ready for the passage of the marathon, so such training can gradually accustom him to heavy loads. In addition to exercise, you must also observe, choosing only nutritious and healthy foods.
The rules of the marathon run state that only those athletes who have the appropriate medical certificate about your health, which must be provided 30 days before the start. As a rule, jogging takes place on a car, pedestrian or bicycle road. However, the start and end of the course must take place at a sports stadium. should ideally suit these conditions, for a more comfortable work of the body.
The specialists who are responsible for route planning, develop it so that athletes can run as comfortably and safely as possible. The area where the cross-country competition will take place must be restricted from the movement of cars and not have obstructing objects.
Violation of the rules may result in disqualification from the race. Marathon competitions are held in cities around the world, separately for representatives of different genders.
What is unusual about the marathon
In a marathon, your body is working out of bounds. So it's very important to be in excellent physical shape, including a trained musculoskeletal system and a strengthened heart muscle.
Also significant is the state of your mental system. During a long race, our psyche is also overstrained, which is why not everyone can run a marathon. However, all this distinguishes an athlete who runs marathons - running such long distances, he significantly develops his speed, becomes more balanced and confident in his capabilities, and also acquires the ability to relax during such loads.
During the passage, you need to consider the following:
- You need to develop your cardiovascular system, because it will take enormous loads. As a result, the heart will learn to readjust itself to perform more successfully during high-speed marathon running. However, it is worth preparing gradually so that the body has time to get used to it.
- During long runs, you lose a significant amount of fluid, which will come out with sweat. Therefore, the body temperature rises significantly, and this will lead to overheating.
How to properly prepare for a marathon
Athletes must be prepared for marathon distances under the guidance of trainers whose task will be to coordinate tasks to show more successful results. So, in order to complete a marathon distance you need:
- exercise, and also gradually increase the distance when running long distances. You also need to learn to run. on high climbs... It is believed that in order to successfully overcome a marathon, in training you need to run once from 20 to 30 kilometers. Longer distances will then be much easier to run.
- the next step will be to overcome daily 12 kilometers... According to experts, adherence to this type of training for three months will mean the end of preparation for the marathon competition.
Although the distribution of loads should take into account the individual characteristics of each athlete, as well as his own desire to improve his abilities. However, it is equally important for everyone to follow the systematics of training, to temper your body and mentally prepare for the competition.
Video. The first competition in your life? Then a marathon!
Until you try running, you don't know what a thrill it is.
»Jack Daniels, 800 Meters to the Marathon
“Acquaintances / strangers participate in different races. They even fly to other countries to run the streets of Athens or Dublin along with thousands of other participants. Everyone runs: stylish girls, the elderly, housewives, businesswoman, overweight people. For what? ”- if you have such thoughts, this article is for you. Here's why to race and how to prepare for your first long distance.
WHAT ARE THE RACES?
Half marathon- 21 km 97.5 m.
Marathon- 42 km 195 m.
Ultramarathon- extended marathon. Official distances vary, but include 50 km and 100 km.
Triathlon- long distance race, which includes swimming, cycling and running.
Why participate
Interest in distances is growing: among Russian runners over six years (from 2009 to 2014), the number of marathon runners has grown by 300% (according to the RunRepeat study). Some have lost their taste for life, while others, on the contrary, cling to it. He is looking for a source of moral strength, going through a difficult life situation, running simply from an excess of energy or to show himself what he is capable of.
I never ran, and generally hated it. But when I was offered to run 10 km, I agreed. It was a challenge to myself. During the race, I watched the marathon runners run past me for the second lap and counted the kilometers remaining to the end. And when I reached the finish line, I realized that I wanted more. This overcoming of oneself is very inspiring and motivating. You realize that all life's obstacles are in your head. You are capable of anything, even something that you have never tried before.
When you cross the finish line, you tell yourself that you’ll never do this again in your life. But after a few minutes you feel a sense of pride and such emotions that give a huge surge of strength, and you catch yourself thinking - it would be nice to repeat it. The half marathon in Romania, which I ran, is 22.5 km of continuous physical activity and overcoming my "can't" and "why". This is an opportunity to prove yourself, check your resources.
The distance helped to understand, the main thing is to set a goal, believe in yourself and go towards it. And the strength will come.
Overcoming serious distances gives confidence in one's abilities, makes a person more resilient. You have a specific goal, and you learn to go to it correctly. Besides, for me, running is a real pleasure and relaxation. Training is often the main event of the day, when you can relax, disconnect from routine activities. Running is what you do for yourself and only for yourself. It is incredibly pleasant to realize this.
People run marathons to find out what they are capable of. Behind the "comfort zone" often happens the most interesting and exciting. People prove to themselves that they can run 42.2 kilometers, and some not only reach the finish line, but also quite quickly. In moments like this, you feel like a superman.
Fitness and health. You can't run a marathon from the bay, you need to prepare: train, eat in a special way. No one disputes the positive effect of physical activity and healthy eating on the body. Provided that everything is done wisely.
Feeling of happiness. Responsible for this are endorphins, adrenaline and dopamine, which are released by our body in response to stress. All of these neurotransmitters provide a sense of happiness and delirious joy. This is the so-called running high.
10,000 people in the same T-shirts with the same goal, despite the fact that everyone is very different. The fans support you on the track, greet you with placards. And at the finish line they will hang a medal around your neck. These are indescribable emotions.
How to prepare
A half marathon with insufficient preparation, of course, will not lead to anything good. Unless you amuse your sense of self-importance by the very fact of overcoming the distance. The negative consequences can be aggravated by the existing excess weight, improperly selected sneakers, excessive initial pace of overcoming the distance
»Life will change in preparation for a marathon, this is important to understand. You can prepare:
1. On one's own. Gathering information in books using special applications.
2. With the help of a coach.
I ran the first half marathon in the park. By that time, I had been running for 5 years, gradually increasing the distances: at first it was 5, 8, 13, then 15 kilometers. At some point, I realized that I was ready for a distance of 21 km. And she ran.
I approached the first official half marathon more consciously. For preparation I used the program "NIKE + RUNNING". There is a coach there - this makes the task much easier.
You cannot wake up in the morning and say to yourself: "Tomorrow I will run a half marathon!" Moreover, if the distance that was comfortable for you before was 5 kilometers. Be sure to set a goal for yourself, choose a suitable start. It is better to do this in about six months. It's good if a trainer or a special app helps. It all depends on whether you need to run for some result or just run.
My longest distance at the time of the decision to make a half marathon was 10 km (at that time, regular runs in my life were already about a year). Also, I do yoga and that helps a lot too! I had been preparing for the first half marathon for 4 months. But a year of continuous running shouldn't be discounted either. It can be said that I went to the half marathon for over a year.
The preparation plan was made using the MyAsics service. It takes into account your initial data - speed, fitness level, age, weight, number of workouts per week. Based on this, he creates a training plan with different types of training: tempo, interval, long runs, short speed runs. But for all subsequent races, I was already preparing with a coach.
The decision to run was made 4 months before the day of the race. Before that, I already had the experience of regular jogging for myself. You could say I was an amateur, but a trained one. And I just started to run more intensely. I didn't have a goal to take a prize place, I wanted to run to the finish line.
4 months, training 2-3 times a week, running on the track (yes, on it) for 5-10 km. Everything was in the format “for myself, for pleasure”.
I started preparing for the marathon in three months. According to a program that included interval, tempo and volume training. I did every day, day off - once a week. Two workouts - under the guidance of a coach, the rest - independently, adhering to the program.
Before the marathon, I did three half marathons. These were my intermediate running goals for a year. The first half marathon was much more difficult than the first marathon. Compliance with the training plan and regular exercise throughout the year paid off. We walked 21 km in one breath, from 25 to 35 km our legs began to get heavier, became less obedient, and could no longer keep the original pace. This interval I ran at the expense of my hands, helped them to move forward. And at the end - waiting for the finish line!
The marathon was very emotional, I am glad that I chose New York for the first marathon, as many advised. Throughout all 42 km, the runners were accompanied by a show from the fans: they supported, fed, played musical instruments, sang. Just imagine, you are running, and whole orchestras are playing in your honor. Despite the fact that I did not have my own support group, I felt it more than ever. I was running in a T-shirt with the inscription "Russia" and the whole distance I heard: "Russia, Russia forward!"
Choosing sneakers
For beginners, it is better to run outdoors only in normal weather, on a normal surface, without ice and harsh snow, so as not to injure themselves due to inexperience, slipping or freezing / pulling the ankles.
That is, it is better to choose the first sneakers in the summer - light and comfortable, with medium cushioning. Choose in a sports store with a specialist / consultant. Everyone will find a store or mall in their city where they can try on models from different companies, at least Asics and Nike (my favorite brands for cross-country cross-country). Maximum - Saucony, Reebok, Brooks, Adidas.
Everything is individual, everyone has a different foot and different sneakers can fit. The criterion is as comfortable as possible.
Total - if you have half-meter snowdrifts outside the window, and you are a beginner in running. There are two ways.
1. Buy comfortable summer running shoes and go jogging to the gym on the treadmill. After reading several books and watching videos on youtube about correct running, you can put yourself on the right technique and not break the woods, making your way through snowdrifts and ice. And in 1-2 months go to conquer the street.
2. Buy winter sneakers and run on the street. But be as careful as possible.
Summer light cross-country shoes for 3-4-5 runs will sit a little on the leg. Winter ones have a more rigid shape, so they should be as comfortable as possible right away.
The first running shoe will shape your relationship with running. It should not be old, which is no longer a pity, or not just gym shoes - NO! These are special running models.
Almost everyone starts by running up to 5 kilometers. Beginners alternate between walking and running, but gradually move on to running. If that's you, look for a cushioned shoe, as your body is not yet ready to absorb the shock of the load on its own. Choose a shoe for running on asphalt, but it is better to run in them on the ground or path in the park.
Avoid running shoes with support without the advice of a trained professional (denser inserts in the sole of the sneaker that help turn certain muscles into or out of work). You may not need it.
Pay attention to the models:
Asics, Gel-KAYANO
Saucony, TRIUMPH
Brooks, ADRENALINE
Winter running shoes
The most important thing to pay attention to is the surface you are going to run on. In winter, the coating can be divided into 4 types:
1.snow (fresh fluffy and trampled);
2. snowfall;
3. ice;
4. asphalt.
"Snow" and "asphalt"- ordinary winter sneakers with a membrane without a protector. Protect your foot when it is wet outside, will not slip on fresh snow.
Nike AIR ZOOM STRUCTURE 19 FLASH
"Snow" and "snowfall"- light trail with little tread. When the snow freezes a little and ice appears on it, it is better to have at least a small protector on the sole.
Asics Gel-Fuji Sensor.
Brooks Puregrit. High-quality summer sneakers that are also suitable for short winter runs on non-slip surfaces (fresh first snow in the park). Their tread is enough to create the necessary traction. The lack of a membrane and a light mesh can cause your feet to get wet; here you need to put on a warmer sock and run faster.
"Snowfall" and "Ice"- trail running shoes with good tread, no membrane (or with it) and with the ability to install spikes.
The North Face Ultra Series. They have a bigger tread, better rubber, they are made for running in the mountains, but they can handle snow and ice very well. Of course, if you are going to jog on perfect ice, then you need to put on spikes, but since this option is not provided in this model, you can buy a spike lining for any sneakers. These are my favorite sneakers for summer-winter 2015. I appreciated them, when I took it with me on a trip to the USA. They ran with me in the desert on steep rocks and held me perfectly on them, walked with me 55 km a day to the Grand Canyon, and now through snow, mud and ice in Moscow.
La Sportiva Ultra Raptor. This model is also designed for long distances in the mountains, but it is perfect as a training model in the snowy parks of Russia. I love this model very much, it did not let me down either in summer or in winter. The model comes with or without a membrane. Without a membrane, it is more versatile for me. I ran in them in the frost on a frozen lake, slightly covered with snow, my feet did not slip and did not freeze. So great for running on snow and ice covered with snow.
For a harsh winter
Salomon Speed Cross is suitable for the most severe conditions. They have a membrane, a large protector and excellent protection of the foot from all sides. I would call these sneakers "northern", that is. for harsh conditions - deep snow, frost, ice. For me personally, they are harsh and the leg is too well protected that I do not feel how the foot works. Nevertheless, this model remains a favorite of many people for running in winter.
And for the summer and winter
X-Talon 212 Inov-8 is lighter and more versatile than previous models. They are perfect for both summer and winter, since they do not have a membrane, but there is an excellent tenacious protector that will pass any type of coverage. They are too low and light for running through the snow, but in my opinion, they are great for short runs in the snow.
The North Face Ultra MT can claim to be the ultimate running shoe. They are versatile for summer and winter, plus, their upper layer is compacted, which will help protect against splashes and dirt, an excellent sole for snow or snow.
Unusual half marathon. Get inspired!
One of the most interesting races is the Royal Marathon in Romania. Its start and finish took place in one of the most beautiful places in Europe - in the garden of the Peles Royal Palace. The route passed along mountain and forest paths with a U-turn in the town of Busteni. The number of participants is more than 200 (about 5-7 participants from Germany, Moldova, France, 1 from Japan, and we - 6 girls - the only ones from Russia, the rest are Romanians).
The first 5 km - all the time uphill. It was the largest and longest climb. Everyone walked up the hill almost on foot. Running there is not that impossible, you can, but only if you want to run out of breath for the first km and crawl the remaining 17 km.
We pass this stage with an ascent, and here the same steep and rather long descent begins. At that moment I was so stabbed that I rushed and even decently left the girls ahead. I flew from the mountain, remembering the words of the coach: “While running down the mountain, you cannot shorten your stride, but, on the contrary, make it wide. The more you are afraid, the more likely you are to fall.
At some point, I understand that we are running either across a field with garlic, or the woman in front of me has clearly ate it before the race. As it turned out later, it was a field with wild garlic, and it just smells like garlic. We somehow immediately took a pace that was not super vigorous, but not super slow either. We ran for pleasure, stopped for photographs (we were surrounded by very beautiful places) and even chatted a lot.
After about 10 km, a very steep mountain begins, the steepest ascent along the entire route. Running there is simply unrealistic. Everyone is walking, those who are already running from above cheerfully cheer in Romanian and shout "Bravo". It helps. At some point, I confess, I really wanted to lie down there and no longer climb the mountain. There was a U-turn on the mountain itself and it was necessary to run down the same road.
We went down briskly, threw an isotonic drink at the food point, I ate the gel. We ran on. After this hell mountain has been, it is much more joyful to run. Then there were no serious slides. If there were, then they were not very protracted.
The most interesting thing started after 18 km. Bad sensations began to appear in the right calf, which were similar to the approach of convulsions. At this stage, I decided to take a brisk step. When I ran, my pulse just went up sharply, while I was crawling, not running. Therefore, I decided that it would be better to walk for a while, and then finish normally. Fortunately, there were no bad sensations in the leg when walking. So I went up to the mark of 19.5 km. The pulse recovered, there was no longer any discomfort in the leg while running. I ran with renewed vigor.
I am running somewhere along a forest path, the finish should be not far away, but when the clock triggers 21 km, I understand that I will not see the final point in the near future. Clearly, the track is bigger, ok! I begin to sing for good spirits. By herself, on the go, out loud! A song about Katyusha. The female that “apple and pear trees were blooming ...”.
I ran out of the woods onto the cobblestones. So, the finish line is coming soon! Probably around that corner. But he is not around the bend again. I run further. After about 500 m, there is a small ascent again, which seems to be like that very high mountain, and I finally see the finish line. Finish up the hill! Well, why ?! I have no strength, but I am bursting, because I already dream of finishing all this and finally exhaling. At the finish line, the director of the marathon, Daniel, puts a medal on me, kisses me three times and hugs me. No wonder I ran! The medal itself deserves special attention - it is beautiful, heavy, with the heraldry of the Romanian monarch.
Imagine our surprise when, after all the awards, Daniel said that the marathon was attended by the honorable guests of the marathon - 6 people from Russia - and invited us to present a diploma, which, you will not believe, we received from the hands of Princess Margaret of Romania herself. And in the evening we took part in the royal reception in the Peles Garden with a concert of the orchestra. This is a delight!
Grete Weitz and Gloria Averbukh "Your first marathon" .
How to enjoy the training process. The book includes a 16-week program for aspiring runners, physical conditioning and stretching exercises, and nutritional advice during preparation and distance. 10 kilometers, half marathon and finally a marathon. In the book, you will find over 60 colored motivational illustrations.
Ancient Greek Vase Runners (circa 530 BC)
A quarter of a marathon distance, a quarter of a marathon, is not an official discipline of athletics, but this distance has been actively attracting interest since the beginning of the 2010s in the world amateur running. Quarter marathons are held in parallel with marathons in the framework of traditional marathons and half marathons.
History
Antiquity
According to legend, a Greek warrior named Phidippides (according to other sources - Philippides) in 490 BC. NS. after the battle of Marathon, he ran without stopping from Marathon to Athens to announce the victory of the Greeks. Having reached Athens, he managed to shout: "Rejoice, Athenians, we have won!" and fell down dead. This legend is not supported by documentary sources; according to Herodotus, Phidippides (Greek. Φειδιππίδης ) was a messenger who unsuccessfully sent for reinforcements from Athens to Sparta and covered the distance of 230 km in less than two days. The legend that he ran from Marathon to Athens first appeared in Plutarch's essay "The Glory of Athens" in the first century AD (more than 550 years after the actual events).
Modernity
The International Olympic Committee in 1896 measured the actual distance from the battlefield at Marathon to Athens; it turned out to be equal to 34.5 km. At the first Games of our time in 1896 and at the 2004 Games, the marathon really took place along the distance laid from the Marathon to Athens.
The idea of organizing such a race was proposed by the French philologist Michel Breal, who wanted this discipline to be introduced into the program of the first modern Olympic Games in 1896 in Athens. This idea was supported by Pierre de Coubertin, the founder of the modern Olympic Games, as well as its Greek organizers. In Greece, the first qualifying marathon was held, in which Harilaos Vasilakos won, running the distance in 3 hours and 18 minutes. To the great delight of the Greek public, Spiridon Luis, the Greek water carrier who finished fifth in the qualifying race, won the first Olympic Games in 2 h 58 min 50 sec. The legendary runner was not prevented even by a stop on the way to drink a glass of wine offered by his uncle near the village of Chalandri. The women's marathon was first introduced to the Summer Olympics (Los Angeles, USA) in 1984.
Distance
The length of the run was not initially fixed, since it was only important that all the athletes ran along the same route. The exact length of the Olympic marathon depended on the route chosen at the respective Games.
The length of the distance was chosen quite arbitrarily. At the first Olympic Games, it was equal to 40 km. The starting point for the 1908 Olympics in London was moved from the 25 mile mark to the 42 km 195 m mark so that the royal family could comfortably observe the race from the windows of Windsor Castle. At the next Olympics in 1912, the length was changed to 40.2 km; in 1920 there was a new change to 42.75 km. In total, in the first seven Olympics, there were 6 different marathon distances from 40 to 42.75 km (40 km were used twice).
The final length of 42.195 km as the official length of the marathon was established in 1921 by the International Amateur Athletics Federation (now the IAAF).
Olympic tradition
Since the first modern Olympic Games (1896), the men's marathon has been the final event of an athletics program, finishing at the main Olympic stadium, often a few hours before closing time or even as part of a closing program. This tradition was highlighted in the year when the marathon from Marathon to Athens ended at the Panathinaikos Stadium, where the very first Olympic marathon finished in 1896.
rules
General
The benchmark for the competition is the rules developed by the AIMS and gradually adopted by the IAAF. Thus, the rules for running marathons are subject to the general IAAF rules for road racing. World records and other top achievements are recorded to the nearest second. The recommended vertical drop for an IAAF certified course should not exceed 1/1000, which is one meter per kilometer distance. If the elevation difference is more than 42 meters, then all the results shown in this marathon are unofficial, and world records cannot be ratified. The most famous marathons that do not meet IAAF standards due to large differences in altitude are the Boston Marathon (136.29 m) and the Los Angeles Marathon (121.94 m). The length of the distance should not be less than 42 195 meters, and also not longer than 0.1% (42 meters).
Commercial marathon races are usually based on a mass simultaneous start system. However, in fact, it is impossible for all participants to cross the start line at the same time, it takes several minutes. Therefore, at AIMS-certified races, the organizers supply the participants with special electronic chips that record the time of crossing the start line. For each finisher, not only the fact of the finish is taken into account, but also intermediate results, etc. "Gross" and "net" time: from the moment of the start and from the moment of crossing the starting line, respectively. In the final table, the results are arranged in ascending order of "gross" time - this is the official time. The participant's diploma may also indicate the "net" time.
World records
A marathon distance must meet IAAF standards for the best achievement to be recognized as a world record. However, marathon routes still differ greatly in profile, altitude and quality of coverage, which makes the comparison insufficiently objective. As a rule, marathons running on flat terrain, not high above sea level, in comfortable weather and with the participation of pacemakers (runners who set the pace of movement), are the fastest.
The world record for men - 2: 01.39 - was set during the Berlin Marathon by 33-year-old Kenyan runner Eliud Kipchoge on September 16, 2018.
The world's best female result was shown by Paula Radcliffe from Great Britain at the London Marathon on April 13, 2003: 2 h 15 min 25 sec; this time is shown with the help of male pacemakers. The world's best female pacemaker, 2h 17min 1sec, was shown by Kenyan Mary Keitani at the 2017 London Marathon.
10 fastest marathon runners
Men
| Time | Name | Country | date | Marathon |
|---|---|---|---|---|
| 2:01:39 | Eliud Kipchoge | Kenya Kenya | 16 september 2018 | Berlin Marathon |
| 2:02.57 | Dennis Quimetto | Kenya Kenya | 28 September 2014 | Berlin Marathon |
| 2:03.03 | Kenenis Bekele | Ethiopia Ethiopia | 25 September 2016 | Berlin Marathon |
| 2:03.13 | Emmanuel Mutai | Kenya Kenya | 28 September 2014 | Berlin Marathon |
| 2:03.13 | Wilson Kipsang | Kenya Kenya | 25 September 2016 | Berlin Marathon |
| 2:03.38 | Patrick Macau | Kenya Kenya | September 25, 2011 | Berlin Marathon |
| 2:03.46 | Guye Adola | Ethiopia Ethiopia | 24 September 2017 | Berlin Marathon |
| 2:03.51 | Stanley Beevott | Kenya Kenya | 24 april 2016 | London marathon |
| 2:03.59 | Haile Gebreselassie | Ethiopia Ethiopia | September 28, 2008 | Berlin Marathon |
| 2:04.00 | Mosinet Goremeu | Ethiopia Ethiopia | 26 january 2018 | Dubai marathon |
Women
| Time | Name | Country | date | Marathon |
|---|---|---|---|---|
| 2:15.25 | Paula Radcliffe | United Kingdom United Kingdom | April 13, 2003 | London marathon |
| 2:17.01 | Mary Keitani | Kenya Kenya | 23 april 2017 | London marathon |
| 2:17.56 | Tirunesh Dibaba | Ethiopia Ethiopia | 23 april 2017 | London marathon |
| 2:18.11 | Glades Cherono | Kenya Kenya | 16 september 2018 | Berlin Marathon |
| 2:18.31 | Vivian Cheruyot | Kenya Kenya | 22 april 2018 | London marathon |
| 2:18.34 | Ruthie Aha | Ethiopia Ethiopia | 16 september 2018 | Berlin Marathon |
| 2:18.47 | Katrin Ndereba | Kenya Kenya | October 7, 2001 | Chicago Marathon |
| 2:18.58 | Tiki Gelana | Ethiopia Ethiopia | April 15, 2012 | Rotterdam marathon |
| 2:19.12 | Mizuki Noguchi | Japan Japan | September 25, 2005 | Berlin Marathon |
| 2:19.17 | Rose Derezhe | Ethiopia Ethiopia | 26 january 2018 | Dubai marathon |
Physiology and preparation
A constant pace and maintaining the amount of water in the body are two of the most important conditions during a marathon. On the marathon track (usually every 5 km) there are food stations offering runners water, an energy drink and food (bananas, dried fruits, etc.).
Even for a prepared person, passing a marathon is a difficult physical activity, and preparing for it in advance is the most important condition for success. At sports societies that organize marathons, there are running schools that offer individual training for the passage of a marathon, or half marathon, depending on the timing and health. Six months of preparation is the usual minimum recommended time. The goal of training is to improve oxygen uptake, muscle condition, and, above all, to accustom the body to prolonged physical activity.
London Marathon (2005). Runners at the food station
Long-distance running is an essential part of training as it prepares the body to use fat more efficiently and store more glycogen in muscles. An amateur should not run a marathon distance in training: it requires too long recovery. Usually the longest distances at the end of training are no more than 35 km. About a month before the marathon, the pace of training is significantly reduced, and in the last week before the marathon, amateur runners are advised to do only short (5-10 km) runs.
An ordinary untrained person has about 380 g of glycogen (1500 kcal) in the body. Intensive running can easily lead to costs of 600-800 kcal per hour, and if these reserves are not replenished, after a couple of hours the body completely wastes them (the turning point usually occurs at the 30 km mark of the marathon), and the blood sugar level decreases. This causes an abruptly emerging feeling of extreme fatigue and powerlessness, "pushing against the wall." In this phase, the body switches to using fat reserves, it takes time, and fat is a less effective "fuel". Exercise and special nutrition can raise glycogen stores up to 800 grams (3500 kcal). Most athletes follow a carbohydrate diet, and a hearty pasta dinner just the day before a competition is almost a tradition among marathon runners and triathletes. Some researchers recommend a normal vigorous exercise diet the day before a race.
Role of weather and start time
To achieve high results, it is advisable to choose the best start time and distance profile. The optimum temperature for a marathon is about 14-16 ° C. When the air temperature rises above 14-16 ° C, the result worsens by an average of 40-60 seconds for each degree of increase in air temperature. Temperatures above 18 ° C are already considered dangerous for some categories of runners, and at temperatures above 28 ° C it is recommended to cancel the start. Overheating of the body is the main danger for a marathon runner. However, it must be remembered that high air temperature and solar radiation are far from decisive factors in overheating the body. The runner's thermoregulation is carried out by blowing off the body and evaporating sweat - for this, special equipment is used, drinking at a distance, the correct tactics and running strategy.
The start of most famous marathons is strictly linked to the date in the calendar and is known in advance. Its route is usually constant as well. Although the weather is unpredictable anyway, the temperature is determined by the season. Usually it is spring or autumn for the middle lane, for countries with hot climates (for example, the Dubai Marathon in the UAE) - winter.
Typical start times for commercial marathons are in the morning at approximately 8: 30-11: 00 am. When marathons are held in the program of non-commercial competitions, the start time is tied to the general competition grid and the opening and closing ceremonies. In this case, the start can also be given in the afternoon.
Classification and competition calendar
There are marathons:
Allocate extreme marathons - for example, races at the North Pole, in the desert, in the mountains and others. There are also marathon races, in which the sporting principle is of secondary importance, and charitable and advertising purposes are pursued (English fun-run).
Competitions taking place on the highway, in contrast to the stadium disciplines of athletics, have their own schedule. Most commercial marathons are held in March-April and September-October, which coincides with the best weather conditions. In addition to the marathon itself, the program of such competitions often includes races of athletes in wheelchairs and other cyclic sports disciplines.
In commercial marathons, as a rule, the start of the men's and women's races takes place on the same day within one hour or even together. Depending on the organization of the competition, the men's and women's programs can be separated in time so that participants of different genders do not overlap. However, joint starts are also practiced, and then the problem of male pacemakers accompanying women from start to finish arises, which causes heated discussions among specialists.
Marathon is the only road running discipline included in the Olympic athletics program. Unlike all other types of events, it often happens that the top marathon athletes do not take part in the Olympic Games and in the largest non-profit starts. This is due to a number of reasons. World-class marathoners do not start marathons more than two or three times a year. Accordingly, they only select certain competitions, and non-profit competitions often do not fit into their schedule. For example, the Summer Olympics and World Championships are usually held in August, so athletes have to change their training schedule and the entire training model. Another problem is the high temperatures in summer, which does not allow marathon runners to perform at their best.
Notable marathon runs
European Champion 2010, Swiss Victor Rothlin at the Zurich Marathon (2007)
About 800 marathon races are held annually in many countries of the world. The oldest marathon in Europe is considered to be the Kosice Marathon (Slovakia), which has been held since 1924. The most prestigious marathons are awarded by the IAAF a special status (label): Gold, Silver and Bronze labels.
The most massive and prestigious Boston, New York, Chicago, London, Tokyo and Berlin marathons are part of the World Marathon Majors series and have a Gold label. They host the stages of the World Cup for professional marathon runners. The number of participants at the start reaches 30 thousand or more people. Other famous marathons ( Silver Label): Rotterdam Marathon, Amsterdam Marathon, Washington Marathon, Honoluli Marathon, Los Angeles Marathon, Rome Marathon, and Paris Marathon.
The world's largest marathon races pay high, by the standards of athletics, prize money to the winners. For example, the total prize fund of the Boston Marathon in 2008 was 796,000 USD, of which 150,000 USD is paid to the winner. The winners of the Berlin Marathon for women and men in 2012 received $ 500,000 each.
For joggers, it is considered honorable just to take part in such a prestigious start together with leading athletes, joining the world athletics movement. However, some prestigious marathons are forced to hold a lottery among candidates due to the inability to accept everyone (New York and Berlin marathons) or to introduce qualification standards for participants (Boston Marathon).
Marathons in Russia
In Russia, about 50 marathons are held annually, about the same as in neighboring Finland. In general, the marathon movement in Russia lags far behind the world one, given the number of large cities, residents and marathon participants. The largest in terms of the number of finishers: Moscow Marathon, Moscow International Peace Marathon, White Nights and Siberian International Marathon. Siberian International Marathon was included in the list 50 best marathons in the world according to AIMS in 2011 and at the end of 2011, the first Russian marathon received the status Road Race Bronze IAAF.
Famous marathon runners
Serious schools of marathon running exist in the USA, Russia (USSR), Kenya, Ethiopia, Japan and in many European countries.
Abebe Bikila (Ethiopia) and Waldemar Zerpinski (GDR) became two-time Olympic marathon champions. A unique achievement belongs to Emil Zatopek (Czechoslovakia), who in 1952 won three gold medals at distances of 5000 m, 10 000 m and in the marathon. At the same time, he ran a marathon for the first time in his life. Four-time Olympic champion Lasse Viren tried to repeat Zatopek's success this year, but finished fifth in the marathon.
- The 42km 195m race is the third leg of the Ironman Triathlon competition.
- Multiple marathons are completed in competitive and non-competitive runs. For example, in 2003, Briton Ranulf Fiennes ran 7 marathons in 7 days in seven parts of the world and continents. By 2014, “7 marathons on 7 continents in 7 days” became a commercial product, the first female winner was in 2015 Marianna Zaikova, Finland.
- In 2010, Belgian Stefaan Engels decided to run a marathon every day of the year. Injured in January, he reset the score and started again on February 5, 2010. On March 30, he beat Spaniard Ricardo Abad Martinez's achievement, who ran 150 marathons in 150 days in 2009. On February 5, 2011 Stefaan Engels ran the 365th marathon. “I don’t think the marathon was a year-long torture for me. It's more of a regular job, ”said the 49-year-old athlete. On average, he spent 4 hours on a marathon, his best result was 2 hours 56 minutes. Ricardo Abad Martinez did not remain in debt. He ran 500 marathons in 500 days from October 1, 2010 to February 12, 2012.
- Johnny Kelly started 61 times in the Boston Marathon from 1928 to 1992, finished 58 of them and won twice (in 1935 and 1945).
- On December 31, 2010, Alberta Canadian Martin Parnell, 55, a retired mine engineer, ran the marathon 250 times a year, covering 10,550 km, wearing 25 pairs of sneakers, at times in temperatures below minus 30 o C.
- Spanish scientists have shown that marathon runners do not age and decay bones longer in old age.
- In 2003, Russian Sergei Burlakov took part in the New York Marathon and became the first person in the world with a four-time amputation to walk 42 km 195 m. Sergei had both legs and hands amputated.
- May 6, 2017 in the race on the Formula 1 track in Monza, Olympic champion 2016 Kenyan Eliud Kipchoge, with the help of a large group
My throat is dry and my breath is clogged. My legs were tired and as if they were filled with lead. Earbuds in your ears with your favorite music that invariably keeps your body energized. You run on the machine, not attaching importance to every step. After the finish line, it was a huge relief and satisfaction. You feel so light, as if you are about to take off. Breathing gradually returns to normal, becomes even and measured.
Approximately such conditions are experienced by everyone who has ever been involved in long-distance running. Although "big" is a loose concept. For some, running even 1 km will be a feat. But we are now talking about distances of 10, 15 and 20 kilometers. It is in such races that good endurance is needed.
But the very peak, which beckons with its unattainability, is the length of the marathon distance. This is the line many amateur runners want to get close to. But due to the serious preparation that is needed to overcome such a race, not everyone will be able to carry it out. But still, how long is the marathon distance? It is 42 km and 195 m. This is the path that athletes run to then carry the honorary name of a marathon runner all their lives.
Where did this length come from?
To answer the question "what is the length of the marathon distance", you need to turn to historical information. So, in 490 BC, a battle took place between the Greek army and the Persians. This took place near the ancient city of Marathon. To inform Athens that the Greeks had won, the messenger Phidippides was sent, who ran the distance of 42 km and 195 m. He conveyed the good news and fell dead from exhaustion.
After a long time, the length of the distance was changed and corrected several times. But in 1921 this figure was established and recorded by the International Federation of Amateur Athletics. For many years, marathon races have been organized all over the planet, in which several thousand people participate at the same time.
A sport like running is very popular among people. They do it for health purposes and to maintain tone in the body. It is available to every person who can move around.
What you need to run a marathon distance
Before running a marathon distance, everyone must go through a huge number of trainings. In addition, a strong desire and an iron endurance will be required. You need to run at least 10 km daily and, depending on the body, select the right nutrition.
As a rule, preparation for a race is a whole system, which is compiled individually for everyone. It includes:
- Diet and its quality. Meals should be timed. Also, a separate system can be a diet, which implies a certain amount of substances for the body. Products are specially selected, the amount of their intake is controlled.
- Training mode. He must effectively combine rest with stress. Regime is one of the main ingredients for proper preparation.
- Development plan. This is a schedule, according to which there is a gradual increase in the load in the form of an increase in distance.
Beginner mistakes
Many of those for whom the length of the marathon distance has become a goal in the near future, begin to train. And, in order to improve their shape, they try to gain it too quickly. Such accelerations are very dangerous for health and can drive the body to a dead end. To prevent this from happening, you should remember the rule that all loads should be gradual. In no case should you force your workouts and try to run too long a distance without appropriate preliminary preparation. It is better to divide everything into stages and move from one small goal to another. Such a systematic approach will help an unprepared body adapt, withstand the load.
There are also many drugs and various stimulants that help the body activate energy reserves and increase endurance and strength. But the abuse of such drugs is fraught with consequences on the body in the form of damage to the liver and other organs, which suffer primarily from drugs. They must be taken very carefully, under the supervision of an experienced physician. Do not hope that you know everything in this matter, you can not rely only on yourself. Extra consultation never hurts.
Training program
If you are already accustomed to training regularly, then the length of the marathon distance will no longer seem as scary as it might seem. But to conquer it, you need to start intensive training in 3-4 months. You can take advantage of the annual events in the big cities, when a race takes place on a certain date, and prepare for them. These organized races help athletes meet and communicate with each other. In addition, there are prizes, medals and letters of commendation for the participants, which can be kept as a keepsake.
To start targeted training, you can use the "3 + 1" principle. In this case, you should run for 3 days in a row and rest for one day. Next, you need to increase the amount as you enter the form to 5 + 1 or even 6 + 1.
The distance should also be increased gradually with each workout. It should be between 10 and 25 km. Also, not every day you need to run the same number of kilometers. It is possible to carry out an increase within one cycle. For example, on the first day the distance is 10 km, the second is 15, the third is 20, the fourth is 25 and the fifth is 30 km. Endurance is gradually developed with such undulating workouts. Also, it is imperative to include acceleration workouts in the program. At the same time, the runner overcomes 1-3 km in acceleration, and then runs from 0.5 to 2 km at an average speed. This is necessary in order to have strength at a distance when there is an ascent along the track.
Marathon records
The world record for the marathon distance in 2014 was set by a native of Kenya, Dennis Quimetto. He ran the distance in 2 hours 2 minutes and 57 seconds. He managed to break Wilson Kipsang's marathon distance record by a whopping 26 seconds. Every year new records start to differ by only a few tens of seconds. This is due to the limiting capabilities of the human body.
Olympic Games
The marathon distance in the Olympic Games is one of the iconic events that usually rounds off the entire event. The race was one of the first to be included in the list of competitions. Often the finish of marathon runners takes place at the stadium in honor of the closing of the Olympic Games. This has become a kind of tradition, which is supported at every event.
There is a special commission for the certification of the path that the marathon takes. In accordance with the rules, there should be no rises that exceed the maximum permissible deviations. Also, there should not be a significant excess or shortage of the distance.
Since the number of marathon runners is large, which makes it very difficult to fix the start and finish, special electronic chips are used, which are issued to each participant for his registration.
Organization of competitions at the Olympic Games
Race organizers usually use routes that are certified by the association. For this, start and finish points are established and equipped. Every 5 km of run, toilets and bases with prepared water and food for marathon runners are installed, since overcoming such a distance is a serious test for the body. This is necessary to maintain the water balance and energy replenishment of the athletes. There are also special workers who keep order, ambulances are on duty along the entire distance for emergency cases.
Amateur competition
There are also commercial organizations that organize marathons. At the same time, all participants register and make a cash contribution. In this case, they are given a serial number. The results at such competitions may not be ratified by an international organization, since the number of meters of a marathon distance may differ from the established one. Among the popular races, unofficial races are Los Angeles races that use the track with violations.
Conclusion
Conquering such a peak as the length of the marathon distance is one of the goals of many amateur runners. And not every athlete succeeds. To do this, you need to train a lot and have good willpower. There are many communities and fan clubs around the world that disseminate information and gather marathon participants from all over the world.
The marathon distance, the history of which began in 490 BC, is obedient, as already mentioned, by not everyone. But those who overcome it, by their example, prove how resilient a person can be.
That, perhaps, is all about the length of the marathon distance. But do not think that 42 km and 195 m is the distance, which is the maximum length. The human possibilities are truly endless.
Despite the fact that the roots of this long-running sporting event go back to ancient times, today's official length of the marathon did not appear until the 20th century.
History of the marathon
The first marathon was organized during the first modern Olympic Games, which took place in the capital of Greece in 1896. The ancient Olympic Games never included a race like this in the list of competitions. The idea of a modern marathon is inspired by one of the Greek legends about a messenger who ran from the battle of Marathon to Athens without stopping. The distance of his race was about 40 km. The Battle of Marathon took place between the Greeks and the Persian army in 490 BC. e., according to legend, the ambassador only managed to announce the victory of the Greeks and fell dead. To honor the memory of the stubborn messenger, the distance of the first marathon was set at 40 km.
Modern distance
The next Olympic Games followed the same tradition until the 1908 London Olympics. According to persistent rumors, the distance was increased to please the royal family. Queen Alexandra requested that the race start at Windsor Palace so that the youngest members of the royal family could watch it from the windows of the children's room. Also, at the request of Alexandra, the race ended at the Royal Box at the Olympic Stadium. Thus, the distance of the 1908 marathon was 42 kilometers 195 meters. An accidental promotion has long been a part of athletics history. In 1921, it was this length that was recognized as the standard.
Today, marathons are held everywhere - from the North Pole to the Chinese Wall. More than 1,100 annual marathons are currently registered in the United States alone. If in 1976, according to a statistical survey, about 25 thousand people participated in marathons, then in 2013 the number of participants more than doubled.
