Marathon
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The document summarizes key aspects of marathon running including: 1) The marathon is a long-distance foot race of 42.195 kilometers that is usually run as a road race. 2) Elite marathon runners will do weekly mileages of over 100 miles and include long runs of 20 miles, while "normal" runners aim for a longest weekly run of about 20 miles. 3) In the week before the marathon, runners "carbo-load" by increasing carbohydrate intake to allow their bodies to store more glycogen, which is burned for energy during the race.
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Marathon
- 1. Marathon Ido JPR 2010
- 2. Definition The marathon is a long-distance foot race with an official distance of 42.195 kilometers that is usually run as a road race. 2
- 3. Plan & Train The long run is the most important part in the plan. ‘Normal’ runners - About 20 miles in their longest weekly run. Elite marathon runners will have weekly mileages of over 100 miles. "carbo-load" - increase carbohydrate intake while holding total caloric intake constant during the week before the marathon to allow their bodies to store more glycogen.
- 4. The Race Carbohydrates that a person eats are converted by the liver and muscles into glycogen for storage. Glycogen burns quickly to provide quick energy. Runners can store about 8 MJ (2,000 kcal) worth of glycogen in their bodies, enough for about 20 miles of running. The WALL.
- 5. Why? Your Brain “Runner's high” - After about 4-5 miles endorphins are released into your brain giving you a pleasant "high" feeling. Carbs become your friend, not your enemy. "It's Not the Mountain We Conquer - but Ourselves." Sir Edmund Hillary
- 6. Thank you!