How many kilometers do you need to run to finish a marathon? The marathon distance, the cherished 42 km 195 m (26 miles 385 yards), can rightfully be called the "queen" in endurance sports. Every year, the popularity of marathon running only grows, because overcoming such a distance seems to beginners to be a test, a test of strength, overcoming oneself, and the marathon has long gone beyond the limits of a purely one discipline of athletics.

Judge for yourself, do athletics competitions gather a lot of participants, for example, at a distance of 800 or 3000 meters? Now compare: in 2018, 52,813 people finished in the New York Marathon! However, the marathon remains an Olympic discipline, and the records set at this distance cause widespread discussion.

Why is the marathon distance 42.195 km?

This question is often asked by people, noticing regular announcements or news about a marathon, but not keen on marathon running. The answer lies in the ancient Greek legend, which tells of the confrontation between the Greeks and the Persians in 490 BC. NS. And Marathon is a city located about 42 km from the capital of Greece Athens, next to which the battle took place, which became victorious for the Greeks.

The warrior Phidippides was sent to the capital to announce the victory of the Greeks in the war. Exhausted, he ran 42 km without stopping and, reaching Athens, he only managed to shout: “Rejoice, Athenians, we won!”, After which he fell down dead. Currently, more than 5 thousand athletes run this route and become the finishers of the Athens Classic Marathon - one of the hardest on the highway.

Note that in 1896, when marathon competitions were held in Athens at the First Olympic Games of our time for the first time in the history of modern sports, the International Olympic Committee measured the length of the distance from the battlefield to Athens, and it turned out to be 34.5 km (according to some sources - 40 km). It was this distance that was approved at those games. The winner, the Greek water carrier Spiridon Luis, ran with a score of 2:58:50.

The well-known 42 km 195 m were officially installed in 1921. Interestingly, the runners owe this distance to the British royal family: at the 1908 Olympics, the starting gate was specially moved so that they could comfortably watch the competition from the windows of Windsor Castle.

How marathon running went beyond Olympic discipline

Marathon running has gained wide popularity and it is not surprising that in modern times a marathon is not only the classic 42.195 km on the highway. Sports organizations compete with each other to surprise runners even more, organizing marathons in the deserts, in the ice of Antarctica, along the Great Wall of China and even at Everest Base Camp.

The marathon itself, over time, acquired "brothers" that are no less popular: half marathon 21 km 97.5 m, super marathon or ultra marathon, quarter-marathon 10.55 km, triathlon, the last stage of which consists of running a marathon distance.

Today, the most famous marathons that have focused on themselves the main attention of the running public are the "Big Six" or "Majors" marathons. This prestigious series includes the Tokyo, London, Boston, Berlin, Chicago and New York marathons. Due to the large number of people wishing to join the world event, the organizers of some "majors" are forced to admit participants to the start by means of a lottery or qualification standards. The prize fund for prestigious and mass races is impressive, and therefore they become a battle track for the fastest people on the planet and a field for mind-boggling records.

photo: Getty Images

Marathon records: how long does it take for modern runners to run a marathon?

The goal of most amateurs is to trade 4 hours in a marathon. The average time to cover the distance goes beyond these 4 hours: for example, for men it is equal to at least 4 hours 15 minutes, and for women - 4 hours 40 minutes.

The mecca for record holders is the Berlin marathon track, which is known for its lack of terrain and a time of year with comfortable temperatures (first Sunday in November). Elite athletes usually run after pacemakers - runners who set the pace of movement.

The world record for men 2:01:39 was set in Berlin on September 16, 2018. Its author is a 34-year-old Kenyan runner. Before him, another Kenyan Dennis Kimmeto ran the distance on the same track in 2:02:57. His record lasted 4 years. In general, Kenyans and Ethiopians dominate the marathon and half marathon: they own an impressive part of the records.

If you look at the statistics for women, the Berlin Marathon track is not conducive to records for women. The five fastest results were shown in the London and Dubai marathons. For a long time, since 2003, the record holder is the European athlete - British Paula Radcliffe (2:15:25). The closest result belongs to Kenyan athlete Mary Keitani (2:17:01).

Surely, those interested have heard that Eliud Kipchoga did not have enough 25 seconds to overcome the two-hour barrier. Indeed, on May 6, 2017, within the framework of Nike's Breaking2 project, Kipchoge ran a marathon in 2 hours and 25 seconds, but this result was not ratified as a record, since the race did not meet the standards of the International Association of Athletics Federations.

Ready to run your first marathon? Then it's time to start preparing! Perhaps, over time, you will even be able to complete it. If your running experience is short, then the main rule for you is to take your time and start small, training systematically. To avoid injury and general discomfort on the course, plan your first marathon start after a year of running.

The Olympic marathon, the distance of which is 42.195 kilometers, is a serious test for both beginners and trained athletes with good experience.However, these are only the official conditions of the marathon, the name of which today is customary to call any long runs on rough terrain or in special conditions, including life-threatening ... From here comes the first tip - before registering for your first marathon, you should carefully read its conditions and possible dangers. 42 km 195 m is a lot, you need to be ready to overcome this distance. Read about all the nuances of the race and preparation for it in the article.

Marathon: world record

For the first time, the world record for a marathon was recorded at the Olympic Games in Antwerp in 1969. It was installed by an Australian named Clayton, covering 42 km 195 m in just two hours, eight minutes and thirty-three seconds. For a long time, no one managed to break the record. And this is despite the fact that a marathon is traditionally held every year. The 1969 world record was broken only in 1989. The difference was only in minutes - 2:06:32 (Sammy Wanjiru). And the last world record was recorded in 2008 - 2:03:59. Installed by Hail Gebreselassi.

Basics of preparation

So, the Olympic marathon, the distance of which is already known to you, is not so easy to run. It is necessary to have good athletic training in simple marathon Beginners of a marathon are, as a rule, experienced runners or advanced athletes who have mastered the technique "on their toes", have developed their own fluid intake and know how to properly monitor the pulse during exercise.

How to run a marathon for a beginner? The first and foremost principle is to devote sufficient time to preparation. Even professionals do not shy away from training in advance and collecting enough information about the upcoming race. Therefore, the first thing for a marathon is to draw up a training plan. It depends entirely on the type of terrain that is chosen for the upcoming race.

How to run a marathon without preparation? Unfortunately, no way. It is imperative to prepare! As a test run, it is recommended to select a distance of 10 km in the same or similar conditions. This is the most favorable option for a sober assessment of your own potential before running 4 times more.

Body preparation

How to run your first marathon? The maximum result can be achieved only with a responsible approach to training, but we must not forget about the adequacy of the loads. The closer the day of the marathon, the less the distance of the next race should be. Entering the competition in a "squeezed out" state with a high degree of probability will not bring the coveted victory.

A good sleep is the key to not only a healthy lifestyle, but also a successful marathon performance. Rest should be clear and balanced, strictly according to the schedule, without deviations.

Every literate runner knows what is the main fuel for a special engine in a car called an organism. This is nothing more than glycogen. This substance is a product of the processing of carbohydrates from food. Their presence in the diet is mandatory. Large reserves of this substance will ensure the best well-being during long-distance runs.

How to replenish the body's glycogen stores? Despite the fact that carbohydrates were mentioned, do not rush to joyfully grab onto everything sweet and starchy. This is all very tasty, but not at all so healthy, because there are fast and slow carbohydrates, and you need the second group. You can find them in any food that is recommended in a normal balanced human diet, i.e. various types of meat, fresh fruits (with the exception of bananas), vegetables, cereals, dairy products, lard, eggs, and more. Simply put, slow carbohydrates are any food that is slowly absorbed and processed by the body. If you cannot do without a piece of bread at the table, you can switch to grain or any "black" or "gray" baked goods.

Especially popular among runners is pasta, an Italian pasta dish. However, taking into account the fact that slow carbohydrates are needed for a successful race, it is necessary to choose products from special varieties of flour. A wide variety of recipes allows it to be mixed with all the foods needed for a normal diet and special diet for a marathon. Real Italian pasta is created from durum wheat and is included in the marathon diet a few weeks before the start.

Psychological self-training

So, the training schedule has already been drawn up, information about the terrain has already been received, the strategy for overcoming the distance has already been drawn up, everything seems to be ... but something can be missed - the attitude.

How to run a marathon? The mental preparation for the race is just as important as the physical one. A special attitude and a specific mindset distinguish a professional from an amateur. After all, even for the most experienced runner, overcoming a marathon distance is very difficult.

If you are stressed, you should do your best to eliminate this factor on race day. Stress, like a match in a gas tank, will instantly burn up all energy reserves and lead to a shameful result when running a long distance.

So you are prepared. The day of the race has come. How to run a marathon? To begin with, you need to arrive at the start site as early as possible, warm up calmly, not forgetting about the breathing technique, and then slowly go through the registration procedure. Also, do not forget about the delicious pasta breakfast, this is the best relaxant on the day of the race.

A thorough study of the route is also an important element of psychological preparation. When you know ahead of time what to expect, there is a good basis for maintaining confidence throughout the route. You can also plan the mode of water consumption so that there is no internal conflict with yourself when it is better to do this. If the most difficult sections of the path are determined in advance, the psyche will be in full combat readiness, and will not fail at a crucial moment.

The secret of endurance

So you want to run a marathon. How many km will need to be covered - you already know. Agree - this is a lot. That is why you need to train endurance. In order not to get hung up on fatigue and the difficulty of overcoming the distance, you can divide the entire track into equal sections, relying on various landmarks that are located on it. Thus, a person pays less attention to a high load, and concentrates more on jogging. Running strategy is a very important element in achieving success, it is with its help that athletes apply a rational approach to the distribution of forces.

A marathon is always a race through beautiful and picturesque places, if you feel that stress and despair rolls over you, you can always be distracted by the surrounding idyll and forget about gloomy thoughts.

A very valuable advice for beginners - keep yourself in control at the start, never follow the example of those who are trying their best to jerk away from the starting line at the speed of a champion of 100 meters. The winner is the one who knows how to flare up smoothly and use forces at a crucial moment, which most often falls on the last stage.

Those who know firsthand are very familiar with the state that occurs after the completion of a 30-kilometer stretch. At this point, the body begins to louder and louder to communicate its fatigue through pain and increased sensitivity to discomfort. Then you need to remember your desire to win, no matter what.

How to run a marathon

What a Marathon should be, you cannot overcome if you do not own it. This is the main part of all the preparation work for the race. In this aspect, there are many pitfalls that become an unpleasant surprise for those who have not covered long distances before.

There is a big difference in the effectiveness of a particular long-distance and short-distance running technique. The habit of landing on the heel in front of you may not interfere in any way at usual distances, but at half marathon distance it will lead to unexpected pain or even inflammation of the knee joint.

Many people think that for proper running you need a special physical. training that provides great leg strength, good abs and flexibility in the ligaments and joints. However, in fact, almost anyone can reach this level.

The basic functional minimum of a marathon runner includes:

• Well prepared caviar.
• Strong lower back, buttocks, thighs.
• Availability of the press.

The above set of muscles forms a special corset while running, which does not allow a person to bend or improperly arch their back while running. A protruding pelvis is the main sign of unpreparedness for overcoming long distances.

Based on the foregoing, a simple conclusion can be drawn - stoop is unacceptable while running. It leads to a shift in the center of gravity, which seriously spoils the running technique, complicates the work of the respiratory and cardiovascular systems. Slouching can only be eliminated by strengthening the back muscles through wide push-ups or pull-ups on the horizontal bar.

Body fitness level

When it comes to flexibility, it is not at all necessary for the athlete to be able to do the splits. It is necessary to achieve a good balance between muscle length, elasticity of the ligaments and the work of the nervous system. The required joint amplitude is achieved only by special trainings and does not require extra effort and many years of work. To maintain adequate mobility in the hips, knee and foot, it is enough to regularly engage in gymnastic stretches or Pilates.

With sufficient flexibility, the amplitude of the work of the hips increases, the stride becomes wider, and it also makes it easier to cast and land the leg. The athlete runs much faster and becomes more enduring. Dynamic stretching can be done during warm-up, and static stretching will be most effective after training on warmed up muscles.

Marathon: running speed

There is a special technique of running at a marathon pace (M), which all professional athletes try to adhere to. The method is very flexible and does not contain clear boundaries, everyone approaches it in their own way, but on average, it is recommended to run in such a way as to run 25 kilometers for 90-150 minutes.

The most prepared for running at this pace are those who specialize in distances of 800 and 1500 meters, who are able to reduce the duration of such a run to 40-60 minutes. During training using this method, it is very important to work out all the details of the upcoming competition, to find your schedule for the consumption of water, carbohydrates or energy drinks.

It should be noted that the pace of running in a marathon is faster, but competent training means an effective combination of these two techniques. The more intense one is used to prepare for the upcoming loads, and the lighter running technique is the main way to maintain the achieved shape. Also, the M-pace is not suitable for practicing in bad weather, as a serious level of intensity will quickly overload the body in difficult conditions for normal breathing.

In general, there should not be any special difficulties with the material, since long ago athletes have drawn up a number of simple recommendations that should be adhered to by everyone unconditionally.

Basic set of a marathon runner

Obviously, the choice of footwear will require the most attention. And no matter how tempting a new pair of sneakers is, you should hide it away. Any footwear with low mileage is considered new, which means that it has not passed the "combat" test and is a pig in a poke. For a marathon, only shoes that are familiar to him are suitable, which are well adapted to the foot, perhaps its size will even be slightly larger than the size of the foot. In the last 10 kilometers, this aspect makes itself felt very well.

You should think about clothes only a few days before the race, since its selection depends entirely on the weather conditions that are planned for that day. While running, a person experiences an incredibly hot state, so you don't have to worry about the possibility of freezing. As a last resort, you can plan the transfer of unnecessary things to the attendants, which is not always possible. A headgear is a must-have piece of equipment, regardless of the weather.

The number plate must be firmly attached to the clothing. Otherwise, it will get bored very quickly and reduce running efficiency. The room itself must be completely protected from water ingress, otherwise a number of formal problems will arise. The easiest way is to laminate or treat with tape.

Given the specifics of overcoming the marathon distance, the number of things should be as limited as possible. In most cases, the mandatory list is:

• Water and nutrients.
• The most lightweight and comfortable player.
• Heart rate meter.
• Small stock of napkins.
• Plaster for covering calluses, which are very likely to occur.

Before the start, almost all runners resort to the standard procedure - smearing petroleum jelly on all problem areas of the body that make themselves felt during training.

How to behave at the finish line?

This question is also important. Regardless of how the athlete finishes in a row, first, tenth, etc., it is important not to immediately stop the colossal load that the body is experiencing. In order for the cardiovascular system to have time to rebuild and breathing to return to normal, in no case should you stop immediately after the finish.

When crossing the finish line, it is necessary to gradually slow down the pace of running and go to a fast step, then, after a slow walk, during which you need to restore your breathing, you can gradually stop. Water should be drunk in small sips, gradually saturating the dehydrated body.

Well, you learned what a marathon is, how many kilometers you need to overcome, and how to properly prepare for this. Good luck in the race!

Marathon running is one of the most difficult disciplines in athletics. Not every athlete is able to run a set distance. To overcome it, you need to have strength and endurance. For an athlete's body, this is a heavy load. However, for all the complexity, this is a kind of sport that is useful for the whole body, which, with regular training, improves heart function and prevents the development of a number of diseases.

A marathon is a long distance race with an officially accepted distance of 42 kilometers 195 meters (26,219 miles, or 26 miles 385 yards). Trained athletes who are able to withstand a long distance take part in it.

The event was organized in memory of the legendary runner, the Greek warrior Phidippides, who ran a distance of 250 kilometers in a day and a half. He informed the Athenians of the victory over the Persian army at the Battle of Marathon and immediately died of exhaustion. Phidippides was a national hero, his strength and courage were admired by many. A monument was erected in his honor on the road to Marathon, so that future generations would not forget about his feat.

monument on the road of Athens

More than eight hundred marathons are held annually around the world. Many people take part in them to demonstrate physical fitness and test their capabilities. However, few, even among the marathoners themselves, can say why this particular distance was officially adopted.

This is a very interesting question, the answer to which can hardly be found in textbooks. Its history goes back to the late 19th - early 20th centuries, at a time when the tradition of hosting the Olympic Games was revived. We will talk about this below.

1896 - the date of the first Olympic Games of our time. A major event that will go down in history forever. This year the marathoners ran forty kilometers. After the victory of the Greek athlete, representatives of other countries became interested in this sport. Athletes dreamed of breaking the Olympic record and proving their endurance. The marathon is no longer a distance designed for exceptional people. It becomes clear that with the proper amount of training and good health, every person is able to overcome the distance. Marathon running is gaining worldwide popularity.

It is interesting to note the fact that often the runners arrived at the finish line during the closing ceremony of the Olympic Games or some time before it began. This underlines the status of the marathon, which is the final discipline. Over time, this has become a tradition, and the marathon completes the Games program. Unfortunately, athletes are not always well prepared, which is why some of them are simply physically unable to reach the finish line.

However, if in this case we can talk about a clearly established rule, then there were no uniform standards regarding the length of the distance. The main condition was that the athletes should run along the same route in equal conditions. The length of the race was determined depending on the location of the marathon, and each time represented a different number.

Let's trace the history of marathon running. Since 1896, the marathon has been at least 40 kilometers long. Scientists have calculated that it was this distance that was the distance from the city of Marathon to Athens. However, at the subsequent Olympic Games, new standards were set that differed significantly from each other.

It was only in 1921 that the modern distance was established by the International Association of Athletics Federations. How was it calculated, and what influenced the decision of the commission?

For the first time, marathoners ran just such a distance at the Olympic Games in London, which were held in 1908. However, this did not work out on purpose, it was originally agreed on a different distance, but the case intervened. At first, it was decided to hold the marathon race on a 25-mile track (40 kilometers 23 meters). It had to be changed during the course of the race. From Windsor Castle, part of the royal family watched the start of the runners. At the White City stadium, as you probably already guessed, there were also representatives of the royal family. It was in this place that the runners had to complete their distance. And for their convenience, the distance has been lengthened. In addition, the runners had to face difficulties due to the intense heat. However, the marathon ended successfully, the royal family was satisfied with the competition they saw. The gold was won by the American athlete D. Hayes.

The London Olympics was the first time that athletes have run the distance accepted in modern competition. However, the story doesn't end there. The distance that the athletes ran in London was not officially recorded as a benchmark for the subsequent Olympic Games. The organizers did not work out a single figure that could be officially fixed for all competitions until 1924.

At the next two Olympics, the length of the distance was very different. In Stockholm in 1912, it was 40 kilometers 200 meters. That is, more than two kilometers less than London. Only eight years later, the length of the distance was practically close to modern standards and amounted to 42 kilometers 750 meters. It was held in Antwerp.

It is logical to assume that this situation could not last long. The International Olympic Committee and the Athletics Federation have advocated the creation of a uniform course for all Olympic Games, regardless of where they will be held. It was decided to fix the exact length of the marathon distance.

It is difficult to say why exactly the distance of the London marathon race was taken as the standard. Members of sports organizations, having consulted among themselves, decided to fix this very figure. Many different factors could have influenced such a decision, which we can only guess. There is no exact answer to the question. However, since the 1924 Olympics, marathoners have run the standard distance of 42 kilometers 195 meters. This is the difficult story behind the marathon. However, despite the fact that it is not fully understood, it is important and necessary to know it.

The world record in this discipline belongs to Dennis Quimetto, who took part in the Berlin Marathon in September 2014. He showed excellent results, forcing professional athletes to follow him, and amateurs to admire his capabilities and respect for his fortitude. The best marathon runners are capable of running at over twenty kilometers per hour!

Running enthusiasts all over the world find it important to participate in the marathon. Run a race together with the leading athletes, and thus join the world athletics movement. The organizers of many marathons hold lotteries to identify future participants, since a large number of people want to run the distance and test their capabilities. This trend cannot but rejoice, because playing sports is an important part of an active lifestyle. And a person who loves sports and devotes his free time to it every day is an example for many.

For the convenience of the British royal family.

In the first three modern Olympics, the marathon distance was approximately 42 km (26 miles) and varied from case to case. In 1908, the Olympic Games were held in London, and the start line was specially placed opposite the window of Windsor Castle, from where half of the royal family could watch the competition. The finish line was right in front of the royal box at White City Stadium, where the other half of the royal family awaited the end of the marathon. The entire distance was exactly 26 miles and 385 yards and became the standard marathon distance in all subsequent Olympics.

The history of the origin of the 26-mile race goes back to the heroic deed of a Greek warrior named Phidippides, who allegedly ran this distance from the city of Marathon to Athens to report the great victory of the Athenians over the Persians in 490 BC. NS. According to popular legend, he managed to blurt out the news and immediately fell dead.

The story, of course, is terribly heroic, but, unfortunately, it does not stand up to criticism. Few of the marathon runners die after the race, in addition, professional ancient Greek messengers, as a rule, ran twice as long distances.

This version of the origin of the marathon first appeared in the "Ethics" of the Roman historian Plutarch (-45 - 125) only 500 years later. And for some reason the author calls the runner Eucl. Plutarch is clearly confusing his story with the earlier story of Phidippides, recorded by Herodotus, who was born six years after the famous battle and whose account of events is closest to what we know today.

According to Herodotus, Phidippides was a messenger sent from Athens to Sparta (246 km, or 153 miles) for reinforcements to repel the Persian advance. The Spartans were busy with another religious holiday, and Phidippides had to run back with nothing, and the Athenians had to fight the Persians on their own. As a result, the Athenians won an unconditional victory, losing 192 people killed against 6400 Persians. And Phidippides did not die.

Any competition over a marathon distance is called an "ultra marathon". In 1982, the American Supermarathon Association organized the Phidippides Historic Route (agreed upon by a consortium of Greek historians) and in 1983 officially approved it as International Spartathlon. The first winner was Janis Kouros, a Greek long-distance runner and a modern legend.

Today Kuros is the absolute world record holder in all kinds of distances from 200 to 1600 km. In 2005, he completely overcame the path of Phidippides - from Athens to Sparta and back.

The distance of the marathon race at the first Olympic Games of our time was approximately forty kilometers. The current length of this discipline of forty-two kilometers one hundred and ninety-five meters was established only in one thousand nine hundred and eight at the Olympics, held in the capital of the British Empire - London. The distance was increased so that the marathon runners participating in the run had the honor of approaching the residence of the English royal family - Windsor Castle. After London, the length of the race changed several times, until in 1924 it was decided to set the length of the race, equal to the "British" marathon, which is still official.

The modern record in the marathon distance belongs to the athlete from Kenya Wilson Kipsang Kiprotich. This athlete covered this route in a time of two hours three minutes and twenty three seconds. The African showcased his outstanding performance in 2013 at the annual Berlin Marathon. But already in 2014, Dennis Quimetto improved the indicator to 2:02:57 at the same marathon.

https://ru.wikipedia.org/wiki/Chronology_world_records_in_marathon

However, earlier in 2011, another Kenyan runner, Geoffrey Mutai, hit two hours, three minutes and two seconds in the famous Boston marathon. But, as it turned out, the route running in this American city does not meet the requirements of the International Association of Athletics Federations (IAAF) due to the presence of several unacceptable elevation differences.

Among women, the world record holder in marathon is Paula Jane Radcliffe of Great Britain. She owns the achievement, which she demonstrated in two thousand and three at the home marathon in London. Its result is equal to two hours fifteen minutes twenty five seconds.

In the history of the modern marathon, there are achievements that are impossible to believe, much less repeat:

Stefan Engels ran the marathon distance every day for three hundred and sixty-five days, that is, a whole year in a row! It is not without reason that this athlete is called the "Marathon Man" with a capital letter all over the world.
At the London Marathon in two thousand and two, a kind of "anti-record" was set: an athlete from Britain, Lloyd Scott, covered the marathon distance in five days. This is not surprising at all, given the fact that the athlete was dressed ... in an old diving suit that weighs as much as fifty-five kilograms! And nine years later, he also broke his own "anti-record", dressed in a suit of a giant duck. The time during which Scott covered over forty-two kilometers of distance is twenty-six long days. Through his "performances" Lloyd regularly raises hundreds of thousands of pounds sterling for various charitable causes.
An amateur runner, Australian farmer Albert Ernest Clifford “Cliff” Young, holds a fantastic record in the marathon universe. Just think, this man in just five days, fifteen hours and four minutes of the so-called "super marathon" managed to run as many as eight hundred and seventy-five kilometers, although this was the first time he participated in such a race. Despite the fact that at the beginning of the journey the Australian lagged behind his more eminent rivals by a decent distance, he managed to overtake everyone, and all thanks to the fact that he practically did not sleep all five days! According to him, the habit of going without sleep developed in him thanks to his professional activities - on the farm he had to search for his lost sheep for days on a flight.
Ethiopian runner Abebe Bikila became famous for running the marathon barefoot.