Running a marathon challenges the physical and mental strength of even the most seasoned long-distance runners. During the hours spent running the 26.2-mile race, fatigue inevitably takes its toll on every athlete. However, proper preparation for a race can delay and even prevent an athlete from feeling the tired legs and mental exhaustion commonly known to runners as "hitting the wall."
Why Legs Fatigue
Marathon training programs can be physically taxing on a runner's body, as easy mileage, long runs, speed workouts and hill workouts logged over 16 to 20 weeks of training simultaneously build stamina and break down muscles. Long-distance runs repeated day after day cause microscopic tears in a runner's muscle fibers, leading to the typical sensations of soreness and fatigue. These sensations of warmth and inflammation in the muscles, known as delayed onset of muscle soreness, or DOMS, can last even three to five days after a difficult workout.
The Long Run
The same component of any marathon training plan that causes the most fatigue is also the most effective tool to help a runner overcome fatigue. Nearly all marathon training plans prescribe a weekly long run of 16 to 22 miles, with three to four runs of 20 miles or more at the peak of the training cycle. These runs play an important role in teaching a runner how to respond both mentally and physically when fatigue hits. During the late miles of these long runs, after energy stored in the body as glycogen already has been depleted and legs begin to feel tired, a runner's body trains itself to pump oxygen and blood throughout the body efficiently and burn fat for a fuel source.
The Pre-Race Taper
To heal muscles and feel fresh on race day, a runner can prepare with a two- to three-week taper period, gradually cutting back mileage by about 20 percent each week leading up to the marathon. By sustaining the frequency of training but gradually decreasing the volume and intensity of training, a runner maintains aerobic fitness but feels fresher and more energized on race day. Runners should err on the side of caution during a taper period, running only as much as they feel their bodies will allow while avoiding new or strenuous cross-training activities that could cause a bout of DOMS.
Adjusting Your Goals
When a training cycle is disrupted and a runner does not have the luxury of tapering training before a race, or if a runner is still recovering from another race, fatigue may force the runner to adjust the goals for the race. A fit, well-trained runner still can cross the finish line without the extra boost a taper provides but may want to consider simply running the race instead of racing it. This change in mindset requires a runner to run a more conservative pace and forgo a shot at a faster time or higher overall placement, but it also allows a runner to cross the finish line without adding an additional risk of injury or illness.
References
- "Marathon & Beyond"; Hitting the Wall; Sara Latta; September 2003
- The Pfitzinger Lab Report; Tapering for a Marathon; Pete Pfitzinger
- Marathon Training: Tapering
- MarathonGuide.com; Running and Racing Can Be Worlds Apart; Mindy Solkin
- JDS Sportcoaching; Muscle Soreness and Recovery; Jonathan Siegel
- McMillan Running; The Marathon Long Run; Greg McMillan
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