Recently, a simple career, including a marathon race, has become increasingly popular among different segments of the population. What attracts people in this sport?
First, its democracy and accessibility for anyone. Just a sweat suit, a pair of shoes and, most importantly, your own desire. Running can be: jogging, medium distance, sprint and stayer.
The top part of all this variety is the marathon race.
This type of racing discipline is legitimately considered the most difficult in the world of sports, which requires some training, both physical and psychological.
Like many sports disciplines that are now popular, marathon races originate in ancient Greece. We all had to listen to the legend of a warrior named Fidippid, who brought glad tidings about the victory of the Greeks over the Persians near the settlement of Marathon.
Since he ran all this distance, it is precisely Fidippida who can be considered the first marathon runner on our planet.
At the end of the 19th century, meticulous statistics fans restored the approximate path that Fidippid surpassed from Marathon to Athens. They got a distance of about 35 kilometers.
In modern history, the marathon distance has changed quite often, from 38 to 42 kilometers. In 1921, the International Association of Athletics Federations established a distance of 42 kilometers with 195 meters.
So the distance remains to this day. It is used in all major athletics competitions and the Olympic Games.
Stages of preparation
As mentioned above, marathon races are an extremely difficult discipline. To overcome the distance, you must have some training.
The main points of preparation to overcome the marathon are the following points:
- Career training should be in the training schedule on a regular basis.
- The principle of gradualism. Do not overdo the bar immediately. Start with a distance, whose pace is comfortable for you, and then gradually increase the distance.
- For training, choose not only soft tracks. Running on rugged terrain over mountainous terrain will increase the load on your body, which will have a beneficial effect on general resistance.
- During the last stage of preparation for the marathon, it is recommended to stop at a distance of 12 kilometers, which will allow you to optimally prepare the body for the marathon, without exhausting it even during training.
The minimum time to prepare your body to overcome the marathon distance should be at least six months. The main objective of this training is to ensure that the body learns to absorb oxygen as much as possible and that the muscles are ready for a long load.
This will prevent the premature departure of the race.
In addition to physical training, an important factor is the moral and volitional attitude towards the passage of such a long distance. Running such a distance is difficult not only in terms of physical fitness.
The monotony and monotony of actions performed by an athlete for a long time exert pressure on the psyche.
Therefore, it is important to be able to tune in with the passage of distance, to be abstracted from all external stimuli, to focus only on your internal state.
An important factor in the passage of the marathon distance are the climatic conditions. The optimum temperature is in the range of 14-18 degrees Celsius.
It is this temperature that allows the body to function fully.
If the thermometer shows more than 28 degrees, the start of the marathon race will probably be canceled. Given the great loss of liquid during the passage of a distance, the warm climate only exacerbates the negative impact on the human body.
The human body, even ideally prepared for such a distance, loses between 4 and 6 liters of water during a race. This is due in large part to the fact that in the process of functioning, the body temperature increases.
Therefore, it is strongly recommended that every five kilometers to compensate for the loss of nutrients. To do this, in the marathon race, there are usually unique feeding places where athletes can compensate for the loss of vital substances.
Water is generally used with all kinds of useful additives.
The cardiovascular system receives the greatest load during the race. And in this you can see a great advantage: with well-built classes, the heart of the athlete starts to work optimally.
There are medical studies that show that the heart of a marathon runner is noticeably larger in volume than that of a person without training.
One type of fuel for long distance runners is glycogen. It is their presence in the muscle tissue that indicates the degree of preparation of a person to overcome the marathon distance.
In a trained person, the glycogen stock in the muscles is around 700 to 800 grams, which is markedly higher than that of people who do not participate in sports.
In conclusion, I would like to draw your attention to the sport of great achievements. The world records at the distance of the marathon are the results shown by the Kenyan cyclist Dennis Kimetto (2 hours 2 minutes 57 seconds), for men. And for women, the world record belongs to the Englishman Paul Radcliffe (2 hours, 15 minutes and 25 seconds).
Let these results serve as a guide for you in the fight for a healthy lifestyle.