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Marathon

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

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Marathon

  1. 1. Marathon Ido JPR 2010
  2. 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. 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. 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. 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. 6. Thank you!

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