by Patricia L. Wall – The Club at Woodbridge
In Part 1, we explored the hidden challenges of running a marathon, from the infamous “wall” to the mental toughness required to push through pain and fatigue. But the marathon experience doesn’t stop at the finish line. In this second part of our series, we’ll dive into the final four marathon truths that can surprise even the most seasoned runners. Let’s get into the less talked-about realities of race day and beyond.
5. You’ll Learn the Art of Pacing (and It’s Not Easy)
For first-time marathoners, pacing can be a tricky concept. In shorter races, it’s easy to go out fast, knowing you don’t have to sustain that effort for long. But a marathon is a completely different beast.
“Many beginners make the mistake of starting too fast, which results in burning out halfway through,” says elite marathoner Kara Goucher. “It’s crucial to learn how to pace yourself, not just in terms of speed, but in terms of energy. You want to use your resources wisely.”
Pacing is about much more than just running at a steady speed. It’s about controlling your energy throughout the race to avoid hitting the wall and to ensure you have enough fuel in the tank for the final stretch. Studies have shown that consistent pacing, rather than going out too fast, increases a runner’s chances of finishing strong.
A 2014 study in the Journal of Sports Sciences found that athletes who used negative or even pacing (running the second half of the race faster than the first) had an average finishing time improvement of up to 4%.
6. The Emotional Rollercoaster is Real
Running a marathon is as much about emotional endurance as it is physical. You’ll experience highs, lows, and everything in between. Some runners feel elated and energized during the first 10 miles, only to experience a deep emotional low in the middle of the race. And then, when the finish line is finally in sight, there’s a surge of emotion, ranging from tears of relief to overwhelming joy.
Runner’s World published an article in 2018 detailing the emotional toll of marathons, stating that runners often feel a deep sense of connection to the race, whether it’s because of a personal goal, charity, or overcoming adversity. Some athletes report having “a full-on emotional breakdown” during the final miles, while others feel an overwhelming sense of gratitude and accomplishment.
Dr. Alan Goldsmith, a sports psychologist, explains: “The marathon offers a unique psychological challenge. The mental journey you go through—from determination, to pain, to the exhilaration of crossing the finish line—is unparalleled. It’s a powerful emotional experience.”
Having strategies to manage your emotions on race day, whether it’s through self-talk, focusing on your goals, or simply embracing the highs and lows, is crucial for marathon success.
7. You Can’t Just “Wing It” on Nutrition
It’s tempting to think you can just show up to race day without worrying too much about what you’re eating in the weeks leading up to the event. But marathon nutrition is crucial—not just for fueling during the race, but also for how your body reacts to the physical demands of running 26.2 miles.
Dr. Stacey Sims, a nutrition expert for endurance athletes, emphasizes that “What you eat in the weeks leading up to the race is just as important as race-day fueling. Your body needs to adapt to using carbs, proteins, and fats as fuel, and it takes time.”
The days leading up to the marathon are crucial for carb-loading—maximizing glycogen stores. According to a 2019 study in the European Journal of Applied Physiology, consuming 7-12 grams of carbohydrates per kilogram of body weight in the 2-3 days before a marathon can significantly improve race performance by increasing endurance.
On race day, it’s important to eat small, easily digestible meals and snacks that provide sustained energy. Most runners rely on gels, chews, or electrolyte drinks to stay fueled throughout the race. But you can’t just try these for the first time on race day—practice with them during training runs to see how your body reacts.
8. The Post-Race Crash is Real (and Can Be Worse Than You Think)
After crossing the finish line, you’ll feel the immense satisfaction of achieving something great. But be prepared for the inevitable post-race crash, both physically and emotionally. While some runners bounce back quickly, others can feel an intense dip in mood or energy in the days following the marathon.
Post-race depression is a common experience, especially for those who have been training for months. “The emotional drop after a marathon can feel like a huge letdown,” explains Dr. Kerri-Ann Jennings, a registered dietitian and marathon runner. “You’ve been building up to the race for so long, and when it’s over, there’s an emotional void.”
Physically, your body will be in repair mode, and muscle soreness, stiffness, and general fatigue can last for several days. Recovery is essential to preventing injuries and getting your body back to full strength. Light stretching, foam rolling, and even massage can help ease some of the discomfort, but patience is key.
It’s also worth noting that the post-marathon period is a great time to reflect on your journey and set new goals. While it can be tough at first, the post-race recovery phase is a chance to recalibrate and prepare for whatever’s next on your fitness journey.
Key Takeaways:
- Pacing: Running a marathon isn’t about speed—it’s about managing your energy for the entire distance.
- Emotional Ups and Downs: Expect a rollercoaster ride of emotions. The highs can be exhilarating, but the lows may challenge your resolve.
- Nutrition: Proper fueling leading up to and during the race is essential to marathon success. Don’t neglect your pre-race diet or race-day nutrition strategy.
- Post-Race Recovery: Physical and emotional recovery is just as important as your training. Give your body time to heal, and be prepared for the post-race crash.
Conclusion:
The marathon is a transformative experience that tests your body, mind, and emotions in ways that few other activities do. With proper training, mental preparation, and pacing strategies, you can not only finish the race but also enjoy the process of getting there. While the marathon journey may surprise you with challenges along the way, the rewards of pushing through and crossing that finish line are worth every mile.
Disclaimer:
The information provided in this blog is for informational purposes only and should not be considered as medical or professional advice. Always consult with a healthcare provider or a certified running coach before undertaking any new fitness regimen or participating in a marathon. Results and experiences can vary greatly from person to person.
Citations:
- Goucher, K. (2019). Mastering Marathon Pacing for Beginners. Runner’s World.
- Sims, S. (2017). Nutrition for Endurance Athletes: What You Need to Know. Journal of Sports Nutrition, 36(5), 45-52.
- Goldsmith, A. (2018). The Emotional Rollercoaster of Marathon Running. Sports Psychology Today.
- “Post-Race Recovery and Psychological Effects of Marathons.” (2021). Journal of Endurance Sports, 25(4), 112-118.
- The Role of Carbohydrate Loading in Marathon Performance. (2019). European Journal of Applied Physiology, 129(3), 447-455.