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Marathon involves effort and endurance

Marathon involves effort and endurance

Long distance races, such as half marathons and marathons, are tests that rely on high cardiovascular and muscular endurance. Because they are running between 2 hours and 5 hours to run, the predominant metabolism is aerobic and has as main fuel for the body. It is important to know the characteristics and requirements involved in these trajectories.

The capacities to be developed with emphasis are the aerobic resistance and strength resistance, and the suggested training volume varies according to the level of the practitioner:

21 km and 42 km ( beginners): 80 to 100 km per week

  • 21 km (intermediate): 90 to 110 km per week
  • 42 km (intermediate): 120 to 150 km per week
  • To know the world records, available on the website of the Brazilian Athletics Confederation are:

21 km men: Zersenay Tadese (Portugal) - 00:58:21 on 21/03/2010

  • 21 km women: Florence Kiplagat (Spain) - 01:05 : 12 on 2/16/2014
  • 42 km male: Denis Kipruto Kimetto (Al emanha) - 02:02:57 on 09/28/2014
  • 42 km female: Paula Radeziffe (England) - 02:15:25 on 04/13/2013.
  • According to some surveys, the incidence of musculoskeletal injuries among long distance runners can range from 18.2% to 92.4%, with 7-59 types of injuries occurring every thousand hours of running. The incidence and type of injury vary according to the individual's particular characteristics, types of training, periodization and, mainly, continuous overload of the muscular and skeletal systems.

The most common are:

Distension of muscles and / or tendons related to the ankle joint

  • Tendonitis in the calcaneus tendon (popular Achilles)
  • Muscle fiber rupture
  • Patellofemoral pain syndrome
  • Plantar fasciitis
  • Distension of muscles and / or tendons related to the knee joint.
  • For all types of tests and sports there is a suitable type (or more) of training that must be planned in order for a given result to be achieved. This planning is better known as periodization of training, which consists of several stages of preparation.

The literature that guides the training is vast and constant training methods are performed to obtain new or better results. Therefore, there is no specific model of periodization for half marathon and marathon, but some authors guide the way in which the coach can orientate in order to propose adequate training that reaches the goal of the athlete more safely and effectively.

Briefly, preparation for the half marathon would take about 6 months, imagining that the individual will be training at least 3 times a week, being 10 kilometers per session. For the marathon, it is suggested 10 months of preparation, thinking that the sportsman has previously passed through the experience of half marathon. It is important to consider that both distances represent a goal that depends on a lot of oriented physical training, adequate nutrition, sleep and rest needed. . We know that most runners do not complete a marathon in 2 hours; the average time is from 3 hours and a half to 4 hours, but the available training guidelines generally seek the time and physical conditions of athletes.

For this reason, it is fundamental that there is adequacy of training to the goal of the practitioner who does not is an athlete and wants to achieve a brand with safety and without injury. Overcoming limits is a very common factor in sports, but the practitioner must be prepared for many tasks that are not necessarily related to health and well-being.Therefore, seek the guidance of a physical educator who specializes in long-distance running training and consult a cardiologist and nutrition professional before starting the training. In this way, it will be possible to conclude, as safely as possible, the long distances so desired.


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