What does it take to run a marathon

If grabbing your headphones and hitting the pavement for 42.2 kilometers sounds like a fun time, you might want to start preparing for a marathon. This type of race isn’t super exciting, but it’s an achievement not many can say they conquered. While there are many things people don’t know about running a marathon, you don’t have to stay in the dark anymore. Here are some of the most important facts that will help you reach the finish line.

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Genetics plays a role

Just a reminder: some of your speed and endurance might be genetic. Certain people have a combination of genes that provide them with muscles filled with blood vessels perfect for efficient oxygen delivery. This allows them to endure aerobic exercises like running much easier.

Your body type can also play a role.

For instance, tall and muscular people are better at sprinting, while short light people tend to be good long-distance runners.

Planning is important

Even if you’re genetically inclined to run long distance, you still need to train in order to be able to finish a marathon.

Most people need to train at least 10 weeks for a half-marathon, provided they aren’t total beginners.

A full marathon preparation usually takes about 20 weeks. During this time, you will put your body into training mode that will boost your maximum muscle output, your stamina and your glycogen stores. So, make sure to dedicate some time to serious runs that will prepare your body for what’s to come during your marathon run.

Minimize outside variables

Many runners try to boost their aerodynamic properties by wearing proper clothing and covering their hair.

This can actually make your race times faster and allow you to feel more comfortable on race day. Also, no matter how well you take the heat, remember that your body will get extra hot as you run, so if you’re a beginner, it’s better to choose Vancouver marathon in May than Madrid marathon in April as your first race.

Get good gear

Every runner is different, but there are some rules when it comes to choosing your race kit. First (and most importantly) you need to find good long-distance running shoes. Those light shoes you have at home might be good for running a few kilometers on a treadmill, but they won’t get you through your race. You’ll need something that offers more stability and cushioning. In order to find something that suits you, run a few double-digit runs in your shoes of choice. Some sweat-wicking shorts and shirts will also come in handy and keep you dry.