WHAT HAPPENS WHEN...
...you run long distance?
BREATHE EASY
Endurance pros and 26.2 novices alike can expect a rush of adrenaline on race day – but too much can burn you out. ‘Adrenaline breaks down muscle glycogen,’ says Professor Andrew Jones from the University of Exeter. ‘Lower your heart rate with diaphragmatic breathing: with one hand on your belly and one on your chest, inhale and exhale deeply five times.’
SCALE THE WALL
Even the most seasoned runners can experience a sudden loss of energy – known as ‘hitting the wall’. ‘This is when the glycogen in your muscles becomes depleted,’ says Professor Jones. Avoid it by taking in 60g of carbs per hour from drinks or gels. And do the same on longer training runs – that way they’ll be easier to stomach if a competitive race calls for it.
REIN IT IN
Ideally, the only runs that should concern you are those you track on Strava. But – in the interests of openness – you should know that distance running can cause diarrhoea. ‘There is evidence that bovine colostrum supplements* can help,’ says Kate Spilsbury of the English Institute of Sport. ‘And reduce your intake of fibre-rich foods in the days before the race, too.’ Hold tight.
FINISHING TOUCHES
You’ll burn about 2,600 calories during a marathon, so you’ll want to collapse in a quivering heap at the end. Don’t do it. ‘If you stop moving as soon as you finish, a drop in blood pressure will make you dizzy,’ says Spilsbury. And go easy on the H2O, as chugging, rather than sipping, is less efficient for rehydration. Save the gulping for celebratory G&TS later.
FEEL THE FORCE
Pounding the pavement takes its toll on your hips, knees and ankles. ‘The force of each step is more than twice your body weight,’ says Spilsbury. ‘As fatigue sets in and your form slips, you’ll start to ache.’ Mitigate the damage by ensuring your trainers are fit for purpose. Replace them every 500 miles and break in box-fresh pairs with at least four five-mile runs pre-race day.