A Look At The Risks Of Running A Marathon

Running a marathon or long distance running in general, is a great way to burn a lot of calories, tone your muscles and even improve your social network. It can also improve your mental capabilities and help you to become a stronger and more disciplined person since training for this type of running is particularly arduous. It is a huge challenge to run distances that can possibly kill you and it provides a great thrill and feel of personal victory after you do so. However, even though there are many benefits of running a marathon, there are also lots of risks that you need to consider.

Firstly, a great deal of muscle damage and inflammation can occur during and after running a marathon. This can remain an issue 7 days after running and your body can take as many as 12 weeks to repair itself. There is usually a great deal of swelling after running such long distances and it is crucial that you progressively increase your running distance and don’t take on more than you can handle.

If you have a history of heart problems and high cholesterol, then you may be at risk for getting a heart attack during a marathon. There have been many cases where people have died during and after a marathon caused by a heart attack. This is particularly more likely in people who are in their mid-forties or older.

There are lots of other injuries that you may become susceptible to which include skin abrasions, exhaustion, blisters, lightheadedness, back and joint pain etc. So, in order to prevent these types of injuries, it is important that you wear the right type of shoes, clothes and other protective gear.

In closing, we have just looked at the risks of running a marathon. Be sure to check with your doctor first before taking part in this demanding sport.

During What Time Did The Marathon Become An Official Part Of The Olympics

When people think of a marathon, they tend to think recent sports. It has only been in recent years that more and more people have taken up running as a sport. In the past, you only ran if you were in danger! However, the sport of running has been a long standing tradition in the Olympics. In fact, the marathon is the only road running event you will find here at the Summer Olympics.

The Olympic committee added the men’s marathon into the event in 1896 and it has been a part of the multi-sporting event since. It was not until 1984, almost 90 years later that women would get their own marathon.

The marathon in the Olympics started off between 25 to 26 miles. It would not be until 1908 in London that the distance would become the standard 26-mile marathon. This distance was officially recognized in 1924 at the Paris Olympics.

The marathon became so popular during the Olympics it would go on to create many of the marathons that are still popular today. In fact, it would be these early marathons that spawned such an interest and popularity in running.

Over the years, the men’s marathon became known as the last event of the summer Olympics. Typically the marathon would always be run inside the stadium. However, during the 2012 games in London, the marathon was raced on The Mall. And again in 2016 at the Rio Games, the marathon was held at Sambódromo.

The marathon at the Olympic games continues to grow in popularity and spawn more runners than ever before. With every game we see athletes performing at incredible speeds that defy human logic. It is impossible to know how is going to be the next record breaker.

For a quick history of the marathon, feel free to watch this video:

Why Exactly Are Marathons 26.2 Miles?

A marathon is 26.2 miles. If you are planning on running a marathon, you will need to train considerably for it. It is one of the most difficult things that you can do as a runner. The amount of endurance and stamina required to do so is unbelievable. Below, we will be going over more information about a marathon and why you might want to reconsider participating in one.

The marathon has ancient roots but the exact amount of miles wasn’t truly established until around the 20th century. The first organized marathon was actually held in Athens at the Olympics. The entire idea surrounding the marathon was inspired by an ancient Greek messenger.

Today, these races take place virtually everywhere. In fact, in the USA alone, there are over 1,000 marathons taking place each year.

Should You Run a Marathon?

If you are considering running a marathon, you are going to want to consider the positives and potential drawbacks. Below, we will be going over some of the main reasons you might not want to run in one.

1. Not Enough Training.

If you are someone that has simply not had enough training in long distance running, you will want to avoid running a marathon. It is simply one of the hardest and most grueling things that you can do and it is important to have the right amount of training to do it without injuring yourself.

2. Detrimental To Long Term Development.

Another reason you might not want to invest a good amount of training into a marathon is that it can actually be detrimental to your long-term development as a runner. In fact, racing in one of these marathons can actually lead to a lack of progression and a stunt in your growth development as a runner.

How Exactly Does Beet Juice Help Runners?

Beet juice is one of the most popular endurance-boosting ingredients for runners nowadays. There are a variety of reasons why beet juice is such an effective ingredient to utilize while you are running. Below, we will be going over some of the main reasons why this kind of juice can help you as you train or run, and how it can stop you from doing the classic slip, trip, and fall.

Reasons Beet Juice Helps:

1. Nitrate.

One of the biggest reasons this juice is so effective at helping you maximize your running potential is because it is naturally a good source of inorganic nitrate. Thus, it ends up being converted to nitric oxide which can do a lot of good things within your body including increase blood flow, muscle contraction, and more. As a result, it can end up providing a lot of performance boost with relatively little downside.

2. How Long Does It Take?

Having a significant boost in nitrate can end up producing great effects for your entire body while running. The peak levels tend to occur around 2 to 3 hours after digestion.

3. Supplements.

If you are going to be taking beet juice, you might want to consider taking some form of supplement or health drink simply because it is likely going to be much more convenient. If you are planning on taking it in supplement form, you will want to do your research on the various options available to ensure that it is from a reputable manufacturer.

Overall, beet juice is no secret formula to succeed in running. The fact is, while it may boost your performance by as little as 1% if you are just getting started, it is not a magic juice that is going to suddenly make you an amazing runner. You will still need to put in the hard work and dedication to achieve that.

If you’re anything like us, the first thing you thought of when you heard “beets” was Dwight Schrute!

Should You Have A Pre-Run Meal Before A Marathon?

It’s difficult to complete a marathon. Many people that start a marathon don’t wind up finishing it. If you do want to finish a marathon, you’re going to want to show a lot of caution.

A lot of people worry about eating prior to a marathon. Should you have a pre-run meal before the marathon begins? Here are some of the pros and cons of eating before a marathon.

Food Can Provide You With Fuel

Our bodies are fueled by the food that we eat. If you sit down for a pre-run meal, you’re doing more than filling your belly. You’re giving your body what it needs to get through a long run.

Foods Can Lead To Stomach Distress

It’s hard to finish a marathon under ideal conditions. If your stomach is upset, running may be impossible. You should definitely eat before your run, but you should take steps to avoid nausea or other stomach issues. Eat a light meal that’s nutrient-rich.

Avoid foods that cause gas or upset your stomach. You should also stay away from foods that you’re not familiar with. Trying new foods can be great, but you shouldn’t do it before you start a marathon.

Food Can Give You Energy

Running a marathon is draining. You need to make sure you have enough energy to keep running. Don’t load up on coffee before a run; it can dehydrate you. Instead, pick foods that can give you more energy.

It’s a good idea to eat lean proteins before a run. Protein can keep you feeling full for a while, and it can give you all the energy that you need.

Having a pre-run meal is a great idea. With that said, you need to be careful about the kinds of foods that you eat. Select foods that won’t cause any issues for you.

Water Or Gatorade For A Marathon?

Marathons are sort of like Happy Hour: It’s 5 o’clock somewhere.

It is marathon season virtually year-round, with many major cities having their 26.2-mile runs at virtually all times of the year depending on the weather. And during all times of the year, those who run in these marathons are training five to six days a week, running 80 to 100 miles (or more) every week in order to get ready for the next big race.

One of the questions that have floated around on the internet for years is the great debate for a marathoner: Should a runner drink water or Gatorade during a long run?

Water has its benefits, especially as our bodies are anywhere from two-thirds to 80 percent water. Gatorade, however, supplies sodium and carbohydrates that get lost when we burn energy and sweat during marathons.

Is there a definitive answer?

Maybe.

There is value in using both during a marathon. You are not restricted to one or the other, but keep a couple things in mind.

First of all, when you sweat, you don’t just lose water; your sweat is concentrated salt water, so you are losing sodium, and if you let your sodium levels drop too low, you get nauseous, dizzy and perhaps have seizures or even death consistent with hyponatremia, or what is called overhydration – where you drink so much water that the sodium in your body gets diluted and sweat out and is not properly replenished.

On the other hand, water has no sugar or calories, while Gatorade or other sports drinks have calories and sugar (one 8-ounce cup has 63 calories and 13 grams, respectively), not to mention electrolytes and carbs. A couple of these are valuable during a run, but others (like the sugar and calories) defeat the purpose of the run in the first place.

What has been recommended when it comes to using both fluids is to mix and match. One runner’s forum gives suggestions to alternate between first-aid stations, drinking water at first then switching to Gatorade and back, in order to keep a good electrolyte balance in your body so you don’t let your sodium level get too low, while you take in enough water to keep you hydrated.

The key issue here is to try out both during your training runs and see how you feel afterward because we don’t want you to become injured. The heavy sugar and carbs in a sports drink can upset some stomachs while running, so it’s good to make sure you are plenty hydrated before you run. Tank up on water before you run, and maybe bring a small bottle of Gatorade or other sports beverage while you run, then drink more water after you run to balance out the sodium intake. In general, water is suggested to be sufficient for runs that last 60 minutes or less, but incorporating Gatorade or another sports beverage into your long runs will prove valuable. Perhaps using that 60-minute yardstick as a guide you can find the right balance for your body.

Every body is different, and knowing your body well in terms of what it uses during a run will help you find the right combination that will keep you focused and energetic to finish that marathon, no matter where and what time of year. Be willing to experiment during your training runs and then try to simulate that combination during your marathon and you should be well-equipped to achieve that personal-best every time.

How Marathon Runners Can Stay Hydrated

Running a marathon can be extremely challenging. Even if you’re in great shape, it may be difficult for you to stay hydrated. Here are a few suggestions that will help you to stay hydrated as you run.

Plan Ahead

You’re not going to want to worry about water sources when you’re out running. Plan ahead. Make sure you’ll always have a drink with you. You could carry a single handheld bottle or a multiple bottle belt. No matter what you do, you should make sure it’s easy for you to get a drink when you need it.

You should also figure out where aid stations will be. Try to plan your running route around aid stations. If you don’t you might get into a pedestrian accident while looking for some water.Make sure you’ll be able to stop and get more fluids regularly.

Choose The Right Kind Of Drink

While water will always hydrate you, sports drinks may be even more hydrating. Popular sports drinks can help you to replenish lost electrolytes very quickly. If you do carry a sports drink with you, try to pick one that is sugar-free. Processed sugar can cause serious problems for runners.

Consider Carrying A Hydration Pack

If you’re going to be running for hours, you may have to stop for a refill. However, if you carry a hydration pack with you, you won’t have to stop at all. The right pack will allow you to carry several liters of fluid as you run.

Pack Hydrating Snacks

If you’re snacking while running, you’ll want the snacks to hydrate you as well. Frozen fruit can give you energy and hydration at the same time!

If you’re able to properly hydrate your body, you should be able to finish your marathon. Completing a marathon will never be easy, but it’s simpler when you don’t have to worry about things like dehydration.

For more information, please watch this video:

Tips On How To Recover After Running A Marathon

Recovery following a marathon is one of the more critical aspects of running the long race. However, unfortunately it is also one of the aspects that tends to be undervalued the most. Let’s face it, after you manage to finish a marathon, you simply want it all to be over. You don’t want to have to think about what needs to be done to allow your body to recover properly so that you will be able to resume your training in the near future. The following are some important things you can do to help you recover after running a marathon.

Keep walking. Once you have crossed the finish line, instead of dropping to your knees and collapsing, keep walking instead. Your body has been running for 26.2 miles. When you finish the race, it is in marathon mode still, and needs to go through a transition phase. So just keep walking. When you do that, your heart rate will be able to drop gradually, lactic acid will be flushed from your muscles, and your circulation will revert back to a resting state. Walk for 10 to 15 minutes – back to your cab, hotel or car – after finishing the marathon.

Have something to eat and drink. Eat a small snack within 30 to 60 minutes of finishing the race. Your large meal should be saved for later on after your appetite has returned. Right after the race you just want to get in about 200 to 300 easy-to-digest calories from protein and carbohydrates in order to repair muscle tissue, replenish muscle glycogen and maintain your blood sugar levels.

– Soak in a cold bath for 5 to 10 minutes. You may also want to wear compression tights. They can both help to decrease the inflammation in your legs and help to speed up the healing process.

– Do some stretches. Gently stretching your legs and body will help to refresh your circulation and help your muscles to recover.

– Take a break. Give your body plenty of time to recover before training and running again. Some marathon runners take an entire month off to recover and do some cross training.

Handling Pains And Aches When Marathon Training

If you’re going to train for a marathon, you have to be prepared for the pain that comes along with it. There are a lot of options to help with pain. Here you’ll learn about a couple that can keep you from losing out on exercise time due to pain. Once you get older, you will understand that getting injured is simply the cost of aging.

You can try to use over the counter pills to help you with aches and pains. You have to make sure, however, that you don’t take this too far. Taking too many pills and not doing anything else like stretching before you train is a bad idea. You should try to use the lowest amount of pain medication as possible so that you don’t have many side effects, and you should only go this route if you absolutely have to. Avoid getting a prescription for something stronger, too, because that can lead to a lot more problems than just a little bit of pain.

They make heating pads that you can use on areas of your body that are in pain. That can help more blood to flow through and keep pain at bay in general. You’re going to want to look into different braces and anything else you can use if you wan to keep everything in its place while training. If you do get hurt and have to wear something like a wrist brace, make sure you don’t take it off until the doctor says so because you don’t want to keep the injury from being healed before your marathon.

The way to handle aches and pains while training for a marathon have now been shared with you. There are all kinds of over the counter and other remedies. You just have to carefully pick out what is going to work in your situation.

For more information, please check out the following video:

Is It Smart To Race In Other Events Before A Marathon?

Should you race in other events before marathons? There are a lot of reasons why you should, actually. Here, you will learn what those reasons are and then you can get started on your training for the next marathon you’re in.

There are a lot of different smaller events that you can probably take part in before a marathon. What you want to do is go with smaller lengths of running that you can do to build up to the marathon. So, if you can find a few events that are worthwhile, then you’ll be able to use them as a sort of training for when you go and run a future marathon. But, avoid anything that’s way tougher than the marathon you’re training for because it could cause you to overexert and harm yourself from overdoing it.

Training is only going to work out well if you take it easy on yourself. You do need to push yourself to do more and more each time you train or do events, but don’t go so hard at it that you hurt yourself. If you feel any pain and it’s getting worse, for instance, then speak with a doctor and take it a little easier than you have been in past weeks. You need to be smart or you’re going to end up with a serious issue on your hands and that may end in you having to sit out the marathon you worked so hard to get through.

Before you race in a marathon you have to make sure you’re on top of your game by practicing. There are many reasons why you’d want to race in other events before a marathon. Now that you know more on this topic, you can see why this is such a good idea.