Notes for first-time marathon runners

Marathon runners need to stay hydrated, keep moving after the finish line, and take two weeks off from running after the race to give their bodies time to recover.

Electrolyte supplementation

Most marathons have stations that provide water and sports drinks. If you are training on your own, you should bring your own water.

Running makes you sweat a lot, says Melissa Leber, a sports medicine specialist at Mount Sinai Health System in the US. A large amount of salt (sodium) is lost through sweat, so runners need to replenish electrolytes containing sodium to help muscles work and keep the body hydrated.

Drinking too much water without replenishing electrolytes can lead to hyponatremia during high-intensity exercise, causing nausea, headaches, vomiting, and seizures. Underweight women with little experience participating in long-distance endurance races are more likely to experience this condition.

Ms. Leber recommends that marathon runners drink two to three glasses of electrolyte-containing drinks, in addition to water, throughout the journey.

Marathon running is a test of endurance. Photo: Freepik — Marathon running is a test of endurance. Photo: *Freepik*

Get enough carbohydrates

Marathon runners can experience heartburn, bloating, stomach aches, and even diarrhea. According to a 2023 Italian meta-analysis, an estimated 30-90% of athletes in endurance sports, including long-distance running, experience digestive upset during competition.

Leber explains that blood is diverted away from the gut during the race, which can cause some people to experience gastrointestinal issues. Maintaining fluid balance (drinks containing water and electrolytes) and consuming adequate carbohydrates can reduce gastrointestinal issues during and after the marathon.

Carbohydrates are also essential for recovery. Runners should eat a carbohydrate snack or drink 20-30 minutes after the race, and a full meal within two hours of finishing. The American College of Sports Medicine recommends 30-60 grams of carbohydrate per hour for endurance activities.

Keep moving after reaching the finish line

Many marathons have an extra stretch after the finish line where runners can walk to receive their medals, snacks, and water before leaving the race.

When runners cross the finish line and stand still, blood pools in their legs, causing the blood vessels to swell or dilate, causing them to pass out because the blood isn't returning to the heart, explains Leber. So after finishing a marathon, runners should keep moving, not sitting. If you feel lightheaded, you can lie down and raise your legs above your head to avoid dizziness.

Two weeks off from running

Runners can recover and start running again about a week after their first marathon. However, a few weeks later, they are sore all over and have to stop training completely for a while. High-impact activities like marathons can increase the risk of injury if the body has not fully recovered.

Experts recommend that first-time marathoners should take two weeks off from running but continue to exercise through other activities such as walking and swimming.

Mr. Ngoc

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