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The marathon is a long-distance running event of 42.195 km (26 mile 385 yards or 26.21875 miles).

History

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The name "marathon" comes from the legend of Pheidippides, a Greek soldier who, according to legend, was sent from the town of Marathon to Athens to announce that the Persians had been miraculously defeated in the Battle of Marathon. It is said that he ran the entire distance without stopping, but moments after proclaiming his message to the city, he collapsed dead tired. The Greek historian Herodotus,our main source for the Greco-Persian Wars, mentions Pheidippides as the messenger who ran from Athens to Sparta asking for help. The legend that there was a runner from Marathon to Athens first appears in Plutarch's On the Glory of Athens in the 1st century AD who quotes from Heracleides of Pontus' lost work, giving the runner's name as either Thersipus of Erchius or Eucles. Lucian of Samosata (2nd century AD) also gives the story but names the runner Philippides (not Pheidippides). It should be noted that in some Herodotus manuscripts the name of the runner between Athens and Sparta is given as Philippides. There are two roads out of the battlefield of Marathon towards Athens, one more mountainous towards the north whose distance is about 34.5 km (21.4 miles) and another flatter but longer towards the south with a distance of 40.8 kilometers. It has been successfully argued that the ancient runner took the more difficult northern road because at the time of the battle there were still Persian soldiers in the south of the plain.

In 1876, Robert Browning wrote the poem "Pheidippides". In that era, poets were the equivalent of modern day "rock stars", and lyric poems, like modern day movies. Browning's poem, his composite story, became part of late 19th century popular culture and was accepted as an historic legend. When the idea of a modern Olympics became a reality, there was a use for a great popularizing event, recalling the ancient glory of Greece. The idea of organizing the race came from Michel Bréal, who wanted to put the event on the program of the first modern Olympic Games in 1896 in Athens. This idea was heavily supported by Pierre de Coubertin, the founder of the modern Olympics, as well as the Greeks. The Greeks staged a selection race for the Olympic marathon, and this first marathon was won by Charilaos Vasilakos in 3 hours and 18 minutes. Spiridon "Spiros" Louis, a Greek water-carrier, finished fifth in this race but won at the Olympics in 2 hours, 58 minutes and 50 seconds, despite stopping on the way for a glass of wine from his uncle waiting near the village of Chalandri. The women's marathon was introduced at the 1984 Summer Olympics (Los Angeles, USA).

Distance

The length of a marathon was at first not fixed, since all that was important was that all athletes competed on the same course. The exact length of an Olympic marathon varied depending on the route established for each venue.

The choice of distance was somewhat arbitrary. The first modern Olympics in 1896 had a marathon distance of 40.8 km. The marathon at the 1908 Olympic Games in London began at Windsor Castle and was extended by 385 yards from its set 26 miles so that the runners would cross the finish line in front of the Royal family's viewing box in the Olympic arena, so the length became 42.195 km (26 miles 385 yards). For the next Olympics in 1912, the length was changed to 40.2 km and changed again to 42.75 km for the 1920 Olympics. Of the first 7 Olympic games, there were 6 different marathon distances between 40 and 42.75 km (40 km being used twice).

A fixed distance of 42.195 km was adopted in 1921 by the International Amateur Athletic Federation (IAAF) as the official marathon distance - Rule 240 of their Competition Rules.

World records and “world's best”

World records were not officially recognised by the IAAF until 1 January 2004; previously, the best times for the Marathon were referred to as the 'world best'. Courses must conform to IAAF standards for a record to be recognized. However, marathon routes still vary greatly in elevation, course, and surface, making exact comparisons impossible. Typically, the fastest times are set over relatively flat courses near sea level, during good weather conditions and with the assistance of pacesetters.

The world record time for men over the distance is 2 hours 4 minutes and 55 seconds, set in the Berlin Marathon by Paul Tergat of Kenya on September 28, 2003 (ratified as the world record by the IAAF on 1st January 2004), an improvement of 20 minutes and 44 seconds since 1947 (Marathon world best progression). The world record for women was set by Paula Radcliffe of United Kingdom in the London Marathon on 13 April 2003, in 2 hours 15 minutes and 25 seconds. This time was set using male pacesetters - the fastest time by a woman without using a male pacesetter ('woman-only') was also set by Paula Radcliffe, again during the London Marathon, with a time of 2 hours 17 minutes and 42 seconds set on 17 April 2005.

All-time men's best marathon times under 2h 10'30"

All-time women's best marathon times under 2h 30'00"

Olympic traditions

Since the modern games were founded, it has become a tradition for the men's Olympic marathon to be the last event of the athletics calendar, with a finish inside the Olympic stadium, often within hours of, or even incorporated into, the closing ceremonies. This tradition was further enhanced by a much older tradition in the 2004 Summer Olympics, as the long-established route from Marathon to Athens ended at Panathinaiko Stadium, the venue for the 1896 Summer Olympics.

Running a marathon

General

Completing a marathon is considered difficult, but many coaches believe that it is possible for anyone who is willing to put in the time and effort. First-person accounts of marathon training often appear on the Dead Runners Society electronic mailing list.

Training

For most runners, the marathon is the longest run they have ever attempted. Many coaches believe that the most important element in marathon training is the long run. Usually recreational runners try to reach a maximum of about 20 miles (32.2 km) in their longest weekly run and about 40 miles (64.4 km) a week in total when training for the marathon. More experienced marathoners may run a longer distance, and more miles or kilometres during the week. Greater weekly training mileages can offer greater results in terms of distance and endurance, but also carries a greater risk of training injury. Most male elite marathon runners will have weekly mileages of over 100 miles (160.9 km).

Many training programs last a minimum of five or six months, with a gradual increase (every two weeks) in the distance run and a little decrease (1 week) for recovery. For beginners looking to merely finish a marathon, a minimum of 4 months of running 4 days a week is recommended (Whitsett et al. 1998). Many trainers, including Dr. Daniels, recommend a weekly increase in mileage of no more than 10%. It is also often advised to maintain a consistent running program for six weeks or so before beginning a marathon training program to allow the body to adapt to the new stresses.

During marathon training, adequate recovery time is important. If fatigue or pain is felt, it is recommended to take a break for a couple of days or more to let the body heal. Overtraining is a condition that results from not getting enough rest to allow the body to recover from difficult training. It can actually result in a lower endurance and speed and place a runner at a greater risk of injury.

Before the race

During the last two or three weeks before the marathon, runners typically reduce their weekly training (typically by as much as 50%-75% of peak distance) and take at least a couple of days of complete rest to allow their bodies to recover for a strong effort. This is a phase of training known as tapering. Many marathoners also carbo-load (increase their carbohydrate intake while holding total caloric intake constant) during the week before the marathon to allow their bodies to store more glycogen.

Immediately before the race, many runners will refrain from eating solid food to avoid digestive problems. They will also ensure that they are fully hydrated beforehand. Light stretching before the race is believed by many to help keep muscles limber.

During the race

Coaches recommend trying to maintain as steady a pace as possible when running a marathon. Many novice runners make the mistake of trying to "bank time" early in the race by starting with a quicker pace than they can actually hope to maintain for the entire race. This strategy can backfire, leaving the runner without enough energy to complete the race or causing the runner to cramp.

Carbohydrate-based "energy" gels such as PowerGel, Carb-BOOM, Hammer Gel, Gu, Accel, and Clif Shot are also a good way to get more energy, but these should be taken along with water; otherwise they can cause nausea and vomiting. Most experts recommend taking an energy gel every 45-60 minutes during the race. Energy gels usually contain varying amounts of sodium and potassium to replenish what is lost while running. Some energy gels contain caffeine, which is proven to enhance performance, but cannot be tolerated by some runners. Most energy gel brands offer caffeine-free versions of their products.

Typically, there is a maximum allowed time of about six hours after which the marathon route is closed, although some larger marathons (such as Myrtle Beach, Marine Corps and Honolulu) keep the course open considerably longer (eight hours or more). Runners still on the course at that time are picked up by a truck and carried to the finish line. Finishing a marathon at all is a worthy accomplishment, but for those running just as a hobby, times under four hours (9:10 per mile) are considered a superior achievement. Having a target time makes it easier to keep a steady pace.

Water consumption dangers

Water and light sports drinks offered along the race course are sometimes consumed regularly in order to avoid dehydration. Drinking more fluid than one loses during a race can decrease the amount of sodium in the blood (a condition called hyponatremia) that may result in vomiting, seizures, coma and even death . Eating salt packets during a race can help this problem. The International Marathon Medical Directors Association issued a warning in 2001 that urged runners only to drink when they are thirsty rather than "drinking ahead of their thirst."

An elite runner never has the time to drink too much water. However, a slower runner can easily drink too much water during the four or more hours during and immediately after a race. Water overconsumption typically occurs when a runner is overly concerned about being dehydrated and overdoes the effort to drink enough. The amount of water required to cause complications from drinking too much may be only 3 liters or even less, depending on the person. Women are more prone to hyponatremia than men. A recent study in the New England Journal of Medicine found that 13% of runners completing the 2002 Boston Marathon had hyponatremia.

A 4+ hour runner can drink about 4-6 ounces of fluids every 20-30 minutes without fear of hyponatremia. It is not clear that consuming sports drinks or salty snacks reduces risk. A patient suffering hyponatremia can be given a small volume of a concentrated salt solution intravenously to raise sodium concentrations in blood. Sports drinks are not administered and can actually worsen the problem. Since taking and testing a blood sample takes time, runners should weigh themselves before running and put the numbers on their bibs. If anything goes wrong, the first aid workers can use the weight information to tell if the patient had consumed too much water.

Glycogen and “the wall”

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 or 2,000 kcal worth of glycogen in their bodies, enough for about 30km or 20 miles of running. Many runners report that running becomes noticeably more difficult at that point. When glycogen runs low, the body must then burn stored fat for energy, which does not burn as efficiently. When this happens, the runner will experience dramatic fatigue. This phenomenon is called hitting the wall. The aim of training for the marathon, according to many coaches, is to maximize the limited glycogen available so that the fatigue of the "wall" is not as dramatic. This is in part accomplished by utilizing a higher percentage of energy from burned fat, thus conserving glycogen.

After a marathon

It is normal to experience muscle soreness after a marathon. This is usually attributed to microscopic tears in the muscles. It causes a characteristic awkward walking style that is immediately recognizable by other runners. Muscle soreness usually abates within a week, but most runners will take about three weeks to completely recover to pre-race condition.

The immune system is reportedly suppressed for a short time. Studies have indicated that an increase in vitamin C in a runner's post-race diet decreases the chance of sinus infections, a relatively common condition, especially in ultramarathons. Changes to the blood chemistry may lead physicians to mistakenly diagnose heart malfunction.

It is still possible to overdrink water after the race has finished, and runners should take care to not overconsume water in the immediate hours after finishing the race. Some runners find eating candy such as Gummy bears immediately after a race to be useful in replenishing blood sugar levels.

Due to the stress on the body during a marathon, a person's kidneys can shut down, leading to the accumulation of toxins in the blood. This is especially dangerous if the runner has consumed any medications such as ibuprofen (Advil, Motrin) or acetaminophen (Tylenol). If a runner has not urinated within 4-6 hours after the marathon despite consuming adequate fluids, he or she should seek medical attention.

It is relatively common to only come to realize that there are injuries to the feet and knees after the marathon has finished. Blisters on the feet and toes commonly only become painful after the race is over. Some runners may experience toenails which turn black and sometimes subsequently detach from the toe. This is from the toenails being too long and impacting on the front of the shoe.

Some sports doctors advise that gentle exercise in the week after the marathon can aid muscle recovery, but obviously this must be tailored to the individual situations. Receiving a sports massage from a licensed massage therapist is a good idea within 24-48 hours after finishing a marathon. Massage has been shown to have less benefit if received immediately after the race.

Helpful devices

A variety of devices are available to assist runners with pacing, and to provide near real time data such as distance travelled, lap and total elapsed time, and calories burned. Popular manufacturers of such devices include Timex, Polar, and Garmin.

These devices typically employ one of two types of technologies: an integrated GPS (Global Positioning System) receiver, or an inertial footpod. GPS devices calculate pace and distance by periodically calculating the wearer's location relative to a network of satellites using a process known as multilateration. Inertial footpods employ a device which clips to the runner's shoe and wirelessly transmits pace data to a paired wristwatch. Inertial footpod technology has the advantages of being cheaper, and functional when there is no line of sight to a GPS satellite (due to tall buildings, trees, etc.)

A heart rate monitor is another helpful device. These typically comprise a transmitter (which is strapped around the runner's chest) and a paired wristwatch, which receives data from the transmitter and provides feedback to the runner. During a training session or race, the runner can view his or her heart rate in beats per minute, which can provide objective feedback about that session's level of running intensity.

Some devices combine pace/distance technology and heart rate monitoring technology into one unit.

Marathon races

More than 800 annual marathons are organized in most countries of the world. Some of the largest and most prestigious races, in Boston, New York City, Chicago, London, and Berlin, form the biannual World Marathon Majors series, a world cup for elite runners. Other notable large marathons include Washington, D.C./Virginia, Honolulu, Los Angeles, Rome and Paris.

Marathon races usually use the format of start called mass start, though larger races may use a wave start where different genders or abilities may begin at different times.

Notable marathon runners

This is a list of elite athletes notable for their performance in marathoning. For a list of people notable in other fields who have also ran marathons, see list of marathoners.

Men

• Abebe Bikila
• Abel Antón
• Stefano Baldini
• Mamo Wolde
• Bob Busquaert
• Robert Cheruiyot
• Waldemar Cierpinski
• Derek Clayton
• Martín Fiz
• Bruce Fordyce
• Haile Gebrselassie
• Juma Ikangaa
• Gezahegne Abera
• Steve Jones
• Khalid Khannouchi
• Hannes Kolehmainen
• Tom Longboat
• Carlos Lopes
• Spiridon Louis
• Gerard Nijboer
• Steve Prefontaine
• Julio Rey
• Bill Rodgers
• Evans Rutto
• Alberto Salazar
• Toshihiko Seko
• Frank Shorter
• Albin Stenroos
• Craig Takeshige
• Paul Tergat
• Ed Whitlock
• Geri Winkler
• Emil Zátopek

Women

• Elfenesh Alemu
• Carla Beurskens
• Katrin Dörre
• Lidia Grigorieva
• Helena Javornik
• Deena Kastor
• Lornah Kiplagat
• Renata Kokowska
• Ingrid Kristiansen
• Catherina McKiernan
• Rosa Mota
• Catherine Ndereba
• Mizuki Noguchi
• Uta Pippig
• Paula Radcliffe
• Fatuma Roba
• Joan Benoit Samuelson
• Naoko Takahashi
• Grete Waitz
• Getenesh Wami

World all times list (men)

World all times list (women)

See also

• The Flying Finns
• Half marathon
• List of marathon races
• Man versus Horse Marathon
• Mountain Marathon
• Multiday races
• Running
• Pheidippides
• Ski Marathon
• Ultramarathon
• Ironman Triathlon
• Ergophobia
• Rosie Ruiz

References

1. Moralia 347C
2. A slip of the tongue in Salutation, Chapter 3
3. Daniels, J. PhD (2005). Daniels' Running Formula, 2nd Ed. Human Kinetics Publishing. ISBN 0-7360-5492-8.
4. Burfoot, A. Ed (1999). Runner's World Complete Book of Running : Everything You Need to Know to Run for Fun, Fitness and Competition. Rodale Books. ISBN 1-57954-186-0.
5. Daniels, J. PhD (2005). Daniels' Running Formula, 2nd Ed. Human Kinetics Publishing. ISBN 0-7360-5492-8.

• Whitsett; et al. (1998). The Non-Runner's Marathon Trainer. Master's Press. {{cite book}}: Explicit use of et al. in: |author= (help)

External links

• IAAF International Association of Athletic Federations
• Hyponatremia among Runners in the Boston Marathon by Christopher S.D. Almond, M.D., M.P.H., Andrew Y. Shin, M.D., Elizabeth B. Fortescue, M.D., Rebekah C. Mannix, M.D., David Wypij, Ph.D., Bryce A. Binstadt, M.D., Ph.D., Christine N. Duncan, M.D., David P. Olson, M.D., Ph.D., Ann E. Salerno, M.D., Jane W. Newburger, M.D., M.P.H., and David S. Greenes, M.D.
• American Family Physician: Sudden death in young athletes: screening for the needle in a haystack among other statistics, this reference link mentions the estimate that there is approximately 1 fatality per every 50000 people finishing a marathon.

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