Running your first marathon

Preparing for your first marathon

According to various researches, individuals should engage in at least 150 minutes per week of aerobic activity at a moderate to vigorous intensity, or an equivalent combination of the two. Following these recommendations can improve general health and lower the risk of developing chronic conditions like diabetes, cancer, or heart disease.¹

Running a marathon has many benefits and all it requires is some time and consistency! So, let us look at the various physical, mental, and social benefits.^2,3,4

So, why should you run a marathon?

Physical Benefits:

Running a Marathon has many physical benefits such as:

Mental Health Benefits⁵

Running regularly at a moderate level can improve mental health significantly by

Social Benefits⁶

Running a marathon has a number of social benefits as well. A few are listed below.

Factors Affecting The Marathon Time⁷

There are various factors that affect the marathon time, some internal and personalized while a few are external factors such as:

Nutritional Tips for Running a Marathon^8,9

It is crucial to provide our bodies with the nutrition they require to power through the distances. The keys to a marathon runner's diet are knowing what to eat and when to eat it. Here are some tips for long-distance runners on how to properly hydrate and prepare for a marathon.

Are there any Side effects to Marathon Running?

A growing body of research suggests that long-term training for a marathon can cause the heart's chambers to enlarge and stretch. Within a week or so, these alterations normally go back to normal. Chronic training, on the other hand, may cause scarring, cardiac enlargement, and rigidity. Few studies have also shown that excessive running may affect bone and joint health.

Chronic high-intensity exercise may come with a cost. But, there are safe upper dose limitations for everything in life, including running.

Running a marathon needs to be a gradual transition rather than an abrupt occurrence. It should be preceded by adequate preparation, a medical examination, and should be practiced in moderation.¹⁰

Conclusion:

Various published evidences about running and the related health effects suggest that the right amount of nourishment and exercise is safest & easiest way to good health.¹¹

The ability to complete a marathon may aid in promoting and encouraging healthy lives. The development of strategies to support enhanced physical and psychological wellbeing, healthy ageing, and the decline in obesity has the potential to be enhanced by regular running.¹²