Marathon Supplements
Marathon running is a challenging and rewarding sport that requires dedication, discipline, and hard work.
The appeal of marathon running lies in the sense of accomplishment that comes from completing a 42.195 kilometres (26.2 mile) race, as well as the physical and mental benefits that come from training for and participating in a marathon.
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About Marathons
The race is named after the Greek soldier Pheidippides, who ran from the city of Marathon to Athens to deliver news of a military victory.
Today, thousands of marathons are held all over the world, and they attract runners of all ages and abilities, the top 7 marathons in the world are:
- Tokyo Marathon, Japan. First Sunday in March - competitors +38,000
- Boston Marathon, USA. Third Monday in April – competitors 30,000 (The oldest annual marathon)
- London Marathon, UK. Fourth Sunday in April – competitors +40,000
- Sydney Marathon, Australia. Last Sunday in August – competitors 35,000 (Newest - added on Mon 4th Nov 2024)
- Berlin Marathon, Germany. Last Sunday in September – competitors +40,000 (The fastest marathon major course)
- Chicago Marathon, USA. Second Sunday in October - competitors +40,000
- New York City Marathon, USA. First Sunday in November - competitors +47,000 (The biggest marathon in the world)
These seven races make up the Abbott World Marathon Majors, which is a series of the largest and most renowned marathons in the world.
Each race has its own unique course and challenges, and runners who complete all seven races are recognized as Abbott World Marathon Majors Seven Star Finishers.
Marathon Nutrition & Supplementation
Proper nutrition and supplementation are essential for marathon runners to perform at their best and recover quickly.
As a baseline, a well-balanced diet that includes carbohydrates, protein, and healthy fats provides the energy and nutrients needed for long-distance running. In addition, supplements can help fill any nutritional gaps and provide additional benefits such as improved endurance, faster recovery, and reduced muscle soreness.
Types of Marathon Supplements
There are several types of supplements available for marathon runners, including pre workout, during workout, and post workout supplements.
Pre workout supplements are designed to provide a boost of energy and focus before a workout, while intra workout supplements can help maintain energy levels and hydration during long runs.
Post workout supplements are designed to aid in recovery and reduce muscle soreness after a workout.
Some of the key nutrients that are critical for marathon runners include:
- Carbohydrates: These are the primary source of energy for the body during exercise.
- Protein: This is essential for muscle repair and recovery.
- Caffeine: This can help improve endurance and delay fatigue.
- Beta Alanine: This can help improve endurance and reduce muscle fatigue.
- Vitamins and minerals: These are important for overall health and immune function.
- B vitamins: These can help boost energy levels and reduce fatigue.
- Iron: This is important for oxygen transport and energy production.
- Electrolytes: These help maintain proper fluid balance in the body.
If you are starting out, have a look at Running and Trail Running as these two sports share a surprising number of fitness and body composition goals to build up to a marathon.
