Calorys
Tag

marathon

Browsing
In Health & Fitness

New Study Reveals Damage Associated with Marathon Running

No Comments

Many people run to stay in shape. Some may even incorporate long-distance running into their routines. But a recent study shows that marathon running may do more harm than good.

People that run long distances may experience exhaustion. They may damage their muscles leading to long-term pain and injuries. There is also limited knowledge on how marathon running can affect different muscles in the feet.

The Study

The study was led by Professor Mako Fukano from the Shibaura Institute of Technology (SIT). He and his team of researchers looked at how marathon participation affects different foot muscles. The results were published online in the Scandinavian Journal of Medicine & Science in Sports on April 27, 2023.

Researchers looked at 22 college track and field club members who ran 2-3 times a week and had registered for the Mt. Fuji International Marathon in 2019 or 2021. They used magnetic resonance imaging (MRI) to measure the transverse relaxation time (T2) of the intrinsic foot muscles, which stabilize the arch of the foot, and the extrinsic foot muscles which are in the lower leg where the foot connects to the ankle.

T2 measures muscle damage. The measurement was taken before the marathon and 1, 3, and 8 days after completing the marathon for the following muscles:

Intrinsic muscles:

  • Abductor hallucis (ABH)
  • Flexor Digitorum Brevis (FDB)
  • Quadratus Plantae (QP)

Extrinsic muscles:

  • Flexor Digitorum Longus (FDL)
  • Tibalis posterior (TP)
  • Flexor Hallucis Longus (FHL)

The team also measured the height of the longitudinal foot arch to determine changes.

Researchers noted significant changes in the QP, FDL, TP, and FHL one day after the marathon which continued to fluctuate over the next days. However, there were no significant changes in the ABH and FDB muscles. They also found a decrease in the longitudinal foot arch directly related to the changes in the FDL and FHL.

What Does it Mean?

The research shows that different foot muscles are affected differently during long-distance running. It also finds that all three extrinsic foot muscles showed signs of damage as compared to just one intrinsic foot muscle. It reveals that outer foot muscles are more prone to running-related damage than inner foot muscles.

Professor Fukano explains that the pressure put on the ankle joint during long-distance running is contributing to the damage, an outcome consistent with other study findings. The QP is the only inner muscle to experience damage which is likely due to its connection with the outer foot muscles FDL and FHL. The relationship between FDL and FHL damage and the reduced longitudinal foot arch suggests that the damage to these muscles could contribute to a decrease in foot arch height.

Fukano states that the study’s results could be useful to runners and sports professionals. It can help them plan effective strategies for recovery that reduce fatigue and damage. It can prevent injuries and improve fitness in runners.

Read More
By
In Health & Fitness

How to Get Ready for a Marathon

No Comments

Running a marathon has its share of benefits. It’s not unusual for marathons to be charity events. And sometimes there are prizes for the winner. But mostly, it’s about a personal challenge.

Running a marathon can be one of the biggest fitness challenges a person ever faces. It can also lead to injury if you don’t train carefully. This article will explain how to train for a marathon to ensure you are in great shape from beginning to end.

Choose Your Marathon Wisely

It’s important to choose a marathon that’s best suited to your capabilities. Marathons that are over 26.2 miles will be a significant challenge to beginners. It’s best to go with a 5K, 10K or half marathon if you are just starting out.

You must also consider the marathon environment. It’s best to run on familiar roads rather than venture to strange areas unless you are up for the challenge.

You should also consider the terrain you are running over. If you are dealing with hilly or rough terrain, make sure you are ready to deal with it.

Shy away from high profile marathons if you think they will make you too nervous.

The Four Building Blocks of Training

There are four building blocks to consider during marathon training. These include:

  • Base Mileage: Run 3-5 times a week upping your mileage every time. You should never increase your mileage by more than 10% on a weekly basis.
  • Long Runs: Do a long run every 7-10 days to get used to running longer distances.
  • Work on Speed: This requires an alternate of interval training which involves sprinting then slowing down, and tempo runs which involve running at a sustainable yet challenging pace over long distances.
  • Rest and Recover: It’s advisable to take some time off running every few days. You can use these days to focus on other exercises, or rest completely. It’s especially best to scale back right before the race so you are not tired on your big day.

Race Day Tips

  • Hydrate: There will be hydrating stations along the route, but it’s important to hydrate before the race and keep a source of hydration on your body.  
  • Eat Carbs: Small amounts of carbs will keep you energized during the race. Eat a high carb breakfast. You may also consider taking along energy gels, chews, energy bars, etc.
  • Get to the Race Early: This will give you plenty of time to sign in and use the bathroom.
  • Use Vaseline or Body Glide to coat parts of the body that might chafe.
  • Start off Slowly: Starting off fast is a rookie mistake. It’s best to conserve your energy and pick up your pace later in the race if needed.
  • Don’t overdress: You will get hot while you’re running. If you are cold when you show up for the race, wear a garbage bag over your clothing. Then take it off when you start to run.

Now that you know what you need to do to get ready for your big race, you may just win the whole shebang. We wish you the best of luck in your fitness endeavors.

Read More
By