Both of these studies clearly indicate that the body needs rest post marathon to fully recover from the cellular damage caused during the race. One study concluded that CK damage persisted more than 7 days post marathon while another study discovered the presence of myoglobin in the bloodstream for 3-4 days post race. Cellular damageĬellular damage post marathon is best measured by the presence and production of creatinine kinase (CK) – a marker that indicates damage to skeletal and myocardial tissue, and increased myoglobin levels in the blood stream. Even if you you’re not feeling too beat up after running 26.2 miles, your muscles are undoubtedly weakened and need extensive recovery before returning to full training. One scientific study conducted on the calf muscles of marathon runners concluded that both the “intensive training for, and the marathon itself, induce inflammation and muscle fiber necrosis that significantly impaired muscle power and durability”. Muscles soreness and fatigue are the most obvious case of damage caused by running the marathon distance. Here is a list of some of the scientifically measured physiological systems that are most effected after running 26.2 miles: Skeletal Muscle It doesn’t matter if you’re a running easy, 26.2 miles is 26.2 miles and your body endures tremendous physical duress. Muscles, tendons, ligaments, and almost every physiological system is challenged when running a marathon. Don’t take my word for it though, here is some of the science behind why you should avoid running a marathon as a long run or fun race: Marathons are tough on the body In addition to offering very little training benefit, the 26-mile distance is difficult to recover from (yes, even if you run easy) and can derail you from your optimal training routine for 10-14 days.
Unfortunately, if you want to maximize your chances of a PR at your next goal race, I don’t recommend running a marathon in training – either as a course-supported long run or for the atmosphere and camaraderie. I can understand the sentiment behind the question the atmosphere at a marathon is electric and with all the likeminded runners around you, the miles can fly by. If you read the article, you may have noticed that I made no mention of how to integrate marathons into your schedule – should you be thinking of including an easy marathon as either a long run or a fun run.īelieve it or not, it’s a question I receive often: “Would it be a good idea for me to run a marathon as a long run or ok to run for fun with my friends?” In one of my previous articles, I outlined how you can incorporate shorter, more “fun-oriented” races into your schedule while still keeping the integrity of your training plan intact.
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