Every marathon runner experiences fatigue at one time or another. A typical marathon race is roughly 26 miles long, which is a formidable distance for any runner. When marathoners experience a level of fatigue that threatens to knock them out of the race, it's called "hitting the wall." Although the sheer difficulty of a marathon makes it impossible to avoid fatigue entirely, proper training and nutrition can postpone the onset of fatigue and diminish its effects.
Proper Training
Start your training regimen well in advance of the race day. If possible, work with a trainer. The Health Services at Columbia University offer the following tips for designing a training regimen. Don't start off with a 26-mile run. Build up to it slowly, adding 1 to 3 miles a week. Train hard, but give your body time to rest. In the final two weeks before the marathon, decrease the distance you run. Throughout your training schedule, stay consistent and on schedule.
Proper Nutrition
Eating right helps delay fatigue. Marathon runners should eat a balanced diet. Typically, 55 to 65 percent of your daily calories should be from carbohydrates, 15 percent from protein and less than 30 percent from fat, according to the University of Southern California Marathon Team. Carbohydrates provide energy. Protein builds and repairs muscles. Fats provide satiety and regulate chemical processes. Carbohydrate food sources the USC Team recommends include whole-wheat breads, raisins and cereals. Protein sources include lean meats, dairy, soy and beans. Fat sources include olive oil, nuts and avocado.
Considerations
The support you get from other runners is helpful, especially if this is your first marathon. Ask a friend or family member to participate in your training program, or join a local running group or class. Set a regular running schedule that includes other people. If you know that canceling a run will inconvenience your running partners, you'll be less likely to skip a workout. If possible, get some tips from experienced runners. Ask them how they minimize fatigue. Incorporate their suggestions into your training regimen.
Warning
Talk to your doctor if you experience atypical fatigue. For example, if such minimal activities as walking or light jogging exhaust you, there could be a problem. Heart conditions and lung problems can decrease your body's ability to deliver oxygen, so it is important to have a medical expert rule out these dangerous health conditions. If you have never run a marathon before, it's a good idea to get a physical checkup to ensure you are fit to train and race.
