How and Why to run a marathon - a short intro.

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!