Calorie consumption in marathon running

running

Calorie consumption in marathon running

Sport is healthy and helps us burn off excess calories. But it is often difficult to maintain the training discipline with only this goal in mind. Participating in competitions or events like a marathon can help motivate you, but a marathon is also taxing on the body.

In order for her to be really healthy, thorough preparation with rebuilding training, a division of strength, but also knowing how to behave correctly after the marathon is required. Otherwise, without it, you could fare like the first marathoner in the legend.

The first marathon
In 490 BC, a battle between the Greek city-state of Athens and the Persian Empire took place near the small town of Marathon . Against all odds, it was won by the Athenians. According to legend, to bring this good news, a Greek named Pheidippides walked all the way from Marathon to Athens, a distance of 40 km. He was just able to deliver his message before he collapsed dead from exhaustion. In fact, he ‘only’ walked 225 km to Sparta in less than 48 hours before the battle to ask for help.

marathons today
Today the marathon is a run over a distance of 42,195.00 km. This is because that is the distance run at the 1908 Olympics. Back then, athletes were supposed to run from the Royal Windsor Castle to the stadium and that distance was 42,195.00 km instead of the previously targeted 40,000.00 km.

Marathons are now taking place all over the world. Almost every major city has its own. Here are just a few examples:

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The Berlin Marathon is probably the most famous marathon in Germany. It was first held in the capital Berlin in 1974 and has since been an annual event in the last week of September. The route starts and ends at the Brandenburg Gate, which is particularly comfortable for spectators. In 2018, more than 40,000 participants reached the goal for the first time.
The Vienna City Marathon in neighboring Austria is easily accessible for many Germans who would like to compete internationally. The route leads from UNO City to the Burgtheater past some of the city’s most important sights, even if the participants hardly have the leisure to really take in them. The marathon has been held annually since 1984 and had 32,940.00 participants in its record year 2010.
The New York City Marathon is the largest and most famous marathon in the world. It has been taking place since 1970, initially simply circling Central Park several times. Today, however, it runs through all five boroughs of New York. In 2018, 52,813 runners reached the finish line.
How many calories do you burn in a marathon?
The actual calorie consumption while running varies from person to person. It is influenced by many factors.

The most important of these are:

height
training level
temperature
It is estimated that the average runner burns 750.00 calories per hour while running. An average marathon runner runs 3.5 hours and burns 2,625.00 calories during their run. However, this does not include the many previous training runs, without which he would never be able to complete the course.

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Top runners and hobby runners
With such information, however, one should always remember that an average value is a purely mathematical construct. The actual individual values ??can be very far apart. Especially in the marathon, where both professional top athletes and amateur athletes who only take part to have been there, there are very big differences in performance.

The average time of the last New York City Marathon was 4:40, although the winner arrived after just over 2 hours. For the first marathon, you should therefore expect a running time of more than 5 hours.

The influence of body size
But how is it that height can affect calorie consumption? The distance run is the same for all participants.
At first glance, this may seem so, but it is actually not entirely true. Taller people also have longer legs and longer strides. This means they can cover the distance with fewer steps and less energy expenditure. That’s why the Maasai, for example, are such exceptionally good runners.

The influence of the training level
That exercise level affects calorie expenditure is less surprising. With the training, the body gets used to the performance and learns to optimally use its available energies. In addition, the runner improves his running technique during training and wastes less energy through incorrect or unnecessary movements or poor posture.

The influence of temperature
Running is usually more difficult when it is very hot. You sweat more and lose fluids. Then it is important to drink on the way to avoid a circulatory collapse. When it’s cold, however, the body uses more energy to keep warm because humans are mammals that generate their own body heat from the energy gained from food.

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After the marathon
After the marathon you are understandably completely exhausted. But now it’s important not to just let yourself fall onto the street and wait until you feel better again. Fluid loss through sweating while running is very high. Therefore, it is important to drink something first. However, drinking too much and too quickly is dangerous. The optimum is 500 ml per hour.

While water is good here, protein drinks are better, especially for the first drink after the run. Not only has the body lost water, but it has also used up energy and even damaged muscles. Proteins help him to replace these losses and heal the damage.

A long shower is also helpful for speeding up recovery. You should switch between cold and hot water every half to full minute. This stimulates blood circulation and thus promotes the transport of proteins to the muscles.

Conclusion
Running a marathon burns a lot of calories, but even more throughout the previous workout. Training is also extremely important for maintaining health and success when running. You should prepare well and also pay attention to your health after the run and not just concentrate on the run itself.

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