What is a marathon? What is its origin?
A marathon is a long-distance race with an official distance of 42.195 kilometers. It is considered one of the most challenging events in athletics, and preparing for a marathon can be just as challenging.
In recent years, the popularity of the marathon has experienced significant growth and increased global popularity. More and more marathons are being organized in cities around the world, along with an increase in the number of participants. In addition, nowadays, it is no longer only elite athletes who participate; the number of amateur runners or runners has also increased significantly.
The marathon originated in ancient Greece, inspired by the legend of a soldier named Filípides. It is said that this soldier ran from the city of Marathon to Athens to announce the victory in the battle against the Persians in 490 B.C. This is why the race acquired the name “Marathon.”
The race was introduced at the 1896 Athens Olympic Games, with an initial distance of approximately 40 km, in honor of this legend. The official distance of 42.195 km was established at the 1908 London Olympic Games. Nowadays, in Spain, a large number of marathons are held in various cities; it is estimated that there are between 20 and 30 official marathons annually throughout the country.
Tips to start preparing for a marathon:
Establish a training plan:
When establishing a training plan, take your starting point and previous experience into account. If you have recently started running, considering a marathon as your first goal may not be the best option. There are many races, such as 10K, 15K and half marathons, that we recommend completing before taking on a marathon.
Once you have completed the previous distances, it is essential to have enough time to prepare. Start your preparation at least 16–20 weeks before the marathon.
You should consciously plan your training sessions, including long runs and interval-training days, and remember to include rest days. We recommend consulting a professional to ensure optimal preparation with the lowest possible risks.
In relation to the previous point, increase the distance gradually:
Increase your weekly mileage by 5–10% to prevent injuries. Long runs should increase progressively, reaching distances of up to 30–35 km before the official race.
Don’t forget to include strength training in your weekly sessions:
Include strength exercises in your routine, focusing on your legs, core and upper body. This helps prevent injuries and improves your performance during the race.
The importance of nutrition before and during the race:
Before the marathon:
- Carbohydrate loading (2–3 days before): Increase your carbohydrate intake to maximize your glycogen stores. Include foods such as pasta, rice, bread, sweet potato, fruit, etc.
- Hydration: Make sure you are well hydrated before race day. Drink enough water and consider consuming sports drinks to balance electrolytes. You can also include salt tablets or capsules.
- Breakfast on race day: Choose a breakfast rich in carbohydrates and low in fat and protein, around 2–3 hours before the race.
Also, remember to try the breakfast you plan to have on race day several times beforehand to make sure it does not cause stomach discomfort or heaviness. Some interesting breakfast options may include:
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- Oatmeal with banana and honey
- Toast with jam or something similar.
- Fruit of your choice + complex carbohydrates
During the marathon:
Just as when choosing your breakfast, make sure you have tried any supplement you plan to use on marathon day. Some of the most commonly used options are:
- Energy gels: They are easy to carry and digest. At Life Pro, we offer different types of gels, including options with and without caffeine, in different flavors and with different amounts of carbohydrates.
- Energy bars: Some people prefer these instead of gels, but make sure to try them during your training sessions. At Life Pro, we offer Gumbar, a gummy-textured bar made with fruit pulp that provides 25 grams of carbohydrates per unit.
- Fruit: Bananas or pieces of orange are popular options at many marathons.
- Sports drinks: They provide electrolytes and carbohydrates. Alternate between water and sports drinks to stay hydrated.
- Salt capsules.
Proper nutrition during a marathon is essential to maximize your performance and enjoy the experience while preparing for a marathon. Plan your nutrition strategy in advance, try different foods and drinks during your training sessions, and make sure you are well hydrated before and during the race.