Training

Running the Marathon

Running is a very popular sport. Millions of people run because they enjoy it or want to be in good physical shape. A runner does not need a special talent or equipment —only well-cushioned shoes and comfortable clothes.

Daily running improves a person’s physical condition. It helps oxygen circulate through your body and it makes your heart and leg muscles stronger. Running helps you control your weight because when you run your burn up a lot of calories. It also helps you fight off stress after a tiring day in school or at work.

Many runners take part in long distance races. The most popular events are marathons. They are held in many cities all over the world and, for a good runner, taking part in a famous marathon is the highlight of a running career. Famous marathons are held in New York, Boston, London, Berlin and many other cities.

The marathon is the longest running event in the world. Its name goes back to the story of a Greek soldier who, in 490 B.C., ran from the small village of Marathon to Athens, about 40 km away. He wanted to tell the people there that the Greek army had defeated the Persians.

Today, the official marathon has a length of 42.195 km. The marathon has always been one of the main highlights of the modern Olympic Games, which started in 1896.

In the past decades African runners have dominated marathons all over the world. The Ethiopian Abebe Bikila ran barefoot to his first gold medal in the 1960 Olympic Games. He repeated his victory four years later. Experts think that African runners are better because they train in higher places in their home countries. Their legs may also be stronger than ours and they may have the ability to collect and store more oxygen. Schools are sometimes far away from homes, so children must walk or run many kilometres to get to classes.

There is no official world records in marathon races because courses are different all over the world. Sometimes a route is flat and runners are faster. Elsewhere a course may be hilly with lots of ups and downs. Bad weather with a lot of wind and rain makes it more difficult for runners to achieve good times.

The fastest marathon race took place in Berlin in 2003. Paul Tergat of Kenya finished in 2 hours 4 minutes and 55 seconds. The best time for a woman was set by Paula Radcliffe in the London Marathon, 2003—2 hours 15 minutes and 25 seconds.

Training

Runners must be well-prepared and train a lot if they want to compete in a marathon race. For most hobby runners, the marathon is the longest race they have ever tried. They train for months—running up to 100 km a week.

During marathon training it is important to give your body enough time to rest and recover. If you feel tired or your muscles hurt you should take a couple of days off from running. During the last 2 or 3 weeks before a marathon many runners reduce their weekly training.

Food

The right food is very important if you plan on running a marathon. Runners eat a lot of carbohydrates, which are turned into glycogen. The body stores glycogen and during the race it is turned into energy.

Athletes eat a lot of bread, rice, cereals and pasta in the weeks before race. They also try to eat fruits and vegetables and avoid fat.