What to eat before a marathon? How long does it take to complete a marathon?

Marathon is a long-distance running event. It has extremely high requirements on the endurance and physical fitness of the runners, and requires the runners to have excellent cardiopulmonary function, muscle strength and coordination ability. Most marathon runners are professionals. Today, we will sort out and share with you what to eat before running a marathon and what shoes to wear for running a marathon from the perspective of everyone's life. I hope it will be helpful for your dream journey.

Contents of this article

1. What to eat before running a marathon

2. How long does it take to complete a marathon?

3. What shoes should I wear for a marathon?

What to eat before a marathon

Before running a marathon, you can eat easily digestible, low-fat foods such as whole-wheat bread, steamed buns, noodles, etc. You can also eat fruits such as bananas and apples. You should eat a reasonable combination of foods to avoid sudden phenomena such as diarrhea while running. Don't eat too much, as this can easily cause damage to the stomach and intestines. It is enough to eat until you are 70% full. If you feel unwell, you need to stop exercising immediately.

Usually before participating in a marathon, you need to eat easily digestible, low-fat foods, such as whole wheat bread, steamed buns, noodles and other foods, which can replenish energy for the body and will not burden the stomach and intestines. When participating in a marathon, there will be no sudden conditions such as abdominal pain and diarrhea that affect the normal competition.

Fruits such as bananas and apples are also edible. You can eat them directly or squeeze them into juice and drink them. These fruits can replenish the body with water and nutrients, preventing dehydration, dizziness and other adverse symptoms during running, which can cause harm to your health.

Don't eat too much before running a marathon. Just eat until you are 70% full. If you eat too much, you may have diarrhea. In severe cases, you may also experience gastrointestinal discomfort such as abdominal pain. You need to have a reasonable diet. If you feel unwell during running, you need to stop exercising immediately and rest in the rest area.

How long does it take to complete a marathon?

The entire international marathon is approximately 42,193 meters long and takes about 6 to 7 hours to complete. During the running process, you not only need to control your speed, but also drink water and eat to replenish your energy. If you are a professionally trained athlete, you can finish the entire course in about three hours without stopping. If you fail to finish the course in seven hours, you will be eliminated.

The distance of marathon varies in each region. Usually, the entire international marathon is about 42,193 meters, and it takes about 6 to 7 hours to complete, or even longer. During the running process, you need to control your speed, drink water, and eat to replenish your energy. The time to complete the run needs to be determined based on the distance of the marathon.

If athletes have received professional training, their physical fitness will be very good, and they can control their running speed. If they do not stop in the middle, they can complete the entire run in about three hours. If it is their first time to participate in a marathon and their physical fitness is not very good, it may take eight hours.

Usually, if you fail to finish a marathon in seven hours, you will be eliminated, so it only takes seven hours to complete a marathon. However, for the Hawaii Marathon, there is a limit on the distance but not the time. Even if you can finish the entire marathon in one day, you will be considered passed and will receive a certificate of performance and a medal.

What shoes to wear for a marathon

It is best to wear brand new running shoes when running a marathon. They should have good rebound, anti-slip, shock absorption and breathability. The shoe size should be appropriate. This can prevent you from feeling very tired during running. You will feel particularly comfortable running and it can also relieve foot odor. If the shoe size is not suitable, it can easily hurt your feet.

When running a marathon, you need to wear brand new sports shoes with good rebound, anti-slip and shock absorption properties. There are no too many requirements for the softness or hardness of the soles of the sports shoes. If you wear old sports shoes when running a marathon, the rebound, anti-slip and shock absorption properties may have disappeared, and running will be very difficult.

If the rebound, anti-slip and shock absorption properties are good, it can relieve the leg muscles and make running particularly comfortable. The shoe size should also be appropriate, not too big or too small. The marathon is relatively long. If the shoes are too big or too small, they will rub the feet and cause harm to the body.

In fact, shoes also need to be breathable. During running, a lot of sweat will be secreted from the soles of the feet. If the shoes are not breathable, your feet will be very smelly after running. Shoes with good breathability can quickly dissipate sweat and alleviate the problem of foot odor.