tag:theconversation.com,2011:/africa/topics/london-marathon-9910/articlesLondon Marathon – The Conversation2022-09-30T11:50:28Ztag:theconversation.com,2011:article/1914462022-09-30T11:50:28Z2022-09-30T11:50:28ZHow to run your next marathon like a pro – it could help you smash a personal best<p>After his world record 2:01:09 run in the Berlin marathon on September 25, the world’s greatest ever male marathoner, Eliud Kipchoge, made a curious observation: “<a href="https://www.outsideonline.com/health/running/racing/races/eliud-kipchoge-shatters-marathon-world-record-in-berlin/">We went too fast, actually it takes energy from the muscles</a>.” </p>
<p>Despite running an average speed of nearly 21km/h – and running the fastest race marathon in history – Kipchoge was saying he’d made an error in his pacing. Meaning that, had he nailed his pacing from the start, he may have had the energy left at the end of the race to run under 2:01:00.</p>
<p>One of the reasons marathon world records have seen such big improvements over the last few decades is because of <a href="https://www.tandfonline.com/doi/abs/10.1080/17461391.2018.1450899?journalCode=tejs20">improvements in race pacing</a>. In the past, marathons were run using a “positive split” strategy, meaning that runners would start fast and gradually slow down in the second half of the race. </p>
<p>Nowadays, most professional marathon runners know it’s better to use even pacing (running the same pace through the whole race) or negative splitting (running very slightly faster in the second half of the marathon). Getting pacing right is extremely important and can even mean the difference between <a href="https://www.tandfonline.com/doi/abs/10.1080/02640414.2015.1132841?journalCode=rjsp20">placing on the podium</a> or not at all.</p>
<p>While the average person setting out to run a marathon probably isn’t thinking about smashing a world record, knowing how to properly pace yourself could help you smash a personal best during your next race. </p>
<h2>Setting a strategy</h2>
<p>When it comes to the best pacing strategy for a marathon, the science is clear – and it may actually be the opposite of what you’d assume. </p>
<p>Most runners tend to <a href="https://onlinelibrary.wiley.com/doi/10.1002/bdm.1984">start out too fast</a>, which means they slow down as a result later in the race. But if you run with even pacing instead, you’re actually far more likely to <a href="https://content.iospress.com/articles/journal-of-sports-analytics/jsa205">run a personal best</a>. </p>
<p>Starting out too fast is a problem because it burns through your <a href="https://journals.lww.com/acsm-msse/Abstract/1993/09000/Carbohydrate_dependence_during_marathon_running.7.aspx">body’s readily available fuel reserves</a>. This means you run out of energy quickly and have little left to use late in the race when you need it most. </p>
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<img alt="A pack of runners taking part in a marathon." src="https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/487491/original/file-20220930-21-3w98bx.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Try not to get caught up with other runners who may ruin your pace.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/warsaw-poland-september-30-2018-runners-1195017055">PirahaPhotos / Shutterstock</a></span>
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<p>This is why runners that are more <a href="https://www.tandfonline.com/doi/abs/10.1080/17461391.2019.1688396?journalCode=tejs20">experienced</a> and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4738997/">faster</a> start their race at a more sustainable pace. By starting slower, it reduces the chances of feeling exhausted and “<a href="https://www.proquest.com/docview/2404693247?parentSessionId=KvysNunMmRS9fFvnD12%2FuSOzPHfwUo2kG2mZ7B4sdZg%3D">hitting the wall</a>” in the later stages of the marathon. This may mean that you have a bit of energy in those crucial last miles to push for the finish. </p>
<h2>Get a personal best</h2>
<p>It’s very easy to run too fast in the early stages. This is where a pace plan can help. Before the race, use your <a href="https://www.sciencegate.app/document/10.14198/jhse.2022.172.05">training times</a> (or even <a href="https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-016-0052-y">times from past races</a>) to get a rough idea of what sort of pace you can maintain. A GPS device or smartwatch may also be <a href="https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-021-00347-4">helpful in tracking</a> this during the marathon or in <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6400853/">practising</a> it in training. </p>
<p>Your pace should feel easy at the start. If you can hold a full conversation in those first few miles, your pace is probably good for you. Try also not to get too carried away with the experienced runners or too excited by the crowds at the beginning of the race. </p>
<p>Stay calm and try to avoid <a href="https://content.iospress.com/articles/journal-of-sports-analytics/jsa0008">being overconfident</a> or <a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2019.00333/full">taking big, unplanned pacing risks</a>, as both have been linked to significant late race slowing. Being aware of your pace is most important in the early part of the race, so once you get to 20 miles you should focus on just finishing as best you can.</p>
<p>Importantly, you should adjust your goals and pacing depending on the weather. In particular, run slow early in the race in <a href="https://journals.lww.com/nsca-jscr/fulltext/2014/06000/effects_of_heat_stress_and_sex_on_pacing_in.22.aspx">hot conditions</a> as late race slowing is often intensified due to the effects of heat on the body’s <a href="https://pubmed.ncbi.nlm.nih.gov/17645370/">circulatory system</a>. </p>
<p>The <a href="https://www.tandfonline.com/doi/full/10.1080/02640414.2011.610348">right diet</a> can also be important for helping you keep a good pace throughout the race. Using sports drinks, energy gels or other high-carbohydrate snacks may help reduce the effects of fatigue and slowing in the later stages of the race. </p>
<p>Try to eat small amounts of carbs often throughout the race. However, it’s important to practice this strategy during training to see how your body responds, and know how much you need to refuel during the race. </p>
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Read more:
<a href="https://theconversation.com/london-marathon-what-to-eat-before-during-and-after-the-race-191398">London marathon: what to eat before, during and after the race</a>
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<p>Pacing can be just as much mental as it is physical. The majority of runners report using <a href="https://journals.humankinetics.com/view/journals/tsp/29/3/article-p258.xml">positive self-talk</a> as a strategy during a marathon. This may include repeating positive phrases or words in your head throughout the race. Positive self-talk may also be important in reducing slowing and helping you stay motivated in the later stages of your run. </p>
<p>Pacing a marathon is very hard – even the pros don’t always do it perfectly. But if you want to nail your race and smash a personal best then even pacing is the key. Start slower than you feel you should, hold yourself back and reap the rewards by speeding through the final miles.</p><img src="https://counter.theconversation.com/content/191446/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Jonathan Melville owns Breakaway Coaching and Analytics. </span></em></p><p class="fine-print"><em><span>Dan Gordon and Matthew Slater do not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The right pacing is key.Matthew Slater, PhD Candidate, Anglia Ruskin UniversityDan Gordon, Associate Professor, Cardiorespiratory Exercise Physiology, Anglia Ruskin UniversityJonathan Melville, PhD Candidate, Sport and Exercise Science, Anglia Ruskin UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1913982022-09-29T10:55:21Z2022-09-29T10:55:21ZLondon marathon: what to eat before, during and after the race<figure><img src="https://images.theconversation.com/files/487258/original/file-20220929-24-y9d3ya.jpg?ixlib=rb-1.1.0&rect=0%2C0%2C5208%2C3531&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">The right fuel can make all the difference for your performance on race day.</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/new-york-nynovember-2-2014-woman-1651002664">Charles F. Kaye/ Shutterstock</a></span></figcaption></figure><p>After all the hours that have gone into training for a marathon, it would be a shame to fall at the last hurdle because you haven’t given your body the nutrients it needs. </p>
<p>Your body uses carbohydrates to <a href="https://pubmed.ncbi.nlm.nih.gov/5584523/">fuel high-intensity exercise</a>, including marathons. While the body stores some carbohydrate (in the form of glycogen) in the muscles and liver, unfortunately, it <a href="https://journals.physiology.org/doi/abs/10.1152/jappl.1986.61.1.165?rfr_dat=cr_pub++0pubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org">can’t store large amounts</a>. So when we don’t have enough carbohydrate available to use as fuel during exercise, energy levels drop and we <a href="https://www.gssiweb.org/en/sports-science-exchange/Article/sse-106-carbohydrate-supplementation-during-exercise-does-it-help-how-much-is-too-much-">start to fatigue</a>. During a marathon, this fatigue might take the form of heavy legs, or “<a href="https://www.sciencedirect.com/science/article/pii/S1469029207000246?via%3Dihub">hitting the wall</a>”. It can also lead to <a href="https://jamanetwork.com/journals/jama/fullarticle/240244">low blood sugar</a>, leaving you feeling light-headed and weak. </p>
<p>Hydration levels also will affect how you feel during the race and how well your body can cope with the race demands. Dehydration puts additional <a href="https://www.gssiweb.org/en/sports-science-exchange/Article/fluid-intake-strategies-for-optimal-hydration-and-performance-planned-drinking-vs.-drinking-to-thirst">strain on your body</a>, which makes racing feel harder, affects temperature regulation and contributes to fatigue. </p>
<p>Since no one wants to feel this way during a race they’ve spent months training for, it’s important to make sure you’re fuelling yourself properly – not just on race day, but in the days leading up to it, too.</p>
<h2>Pre-race prep</h2>
<p>Before the race, you need to have enough glycogen stored in your body.</p>
<p>One way to top up glycogen stores before the race is through “<a href="https://pubmed.ncbi.nlm.nih.gov/9291549/">carb loading</a>”. This doesn’t mean eating as many carbs as you can the night before a race. Rather, it means increasing the amount of carbs you eat <a href="https://www.tandfonline.com/doi/full/10.1080/02640414.2011.585473">about two days before</a> the race. </p>
<p>A carbohydrate intake of <a href="https://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.585473?needAccess=true">7-12g per kg</a> of body weight in each 24-hour period is recommended. So each meal, try to eat slightly more carbohydrates than usual and include between two and three high-carb snacks between meals. </p>
<p>Pasta, rice, bagels, bread, potatoes and cereal are all great carbs to include in your meals. For snacks, try pancakes, bananas, rice cakes with jam or toast with honey. If you’re susceptible to an upset stomach, <a href="https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml">lower-fibre options</a>, (such as white bread or pasta) may be helpful.</p>
<p>Staying hydrated in the days before the race is also important. An easy way to judge if you’re hydrated is to check the colour of your urine – it should be a pale straw colour. Check the weather as well. If it’s hot leading up to the race, you may need to drink more than you normally would to be hydrated.</p>
<h2>Race day</h2>
<p>On race day, make sure to arrive with a nutrition and hydration plan in place. On the days before the race, check what stops there are, and what each station will have. This will help you know what you’ll need to carry during the race. Ideally, use this plan in training to get your gut <a href="https://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.610348?needAccess=true">used to the amount</a> and the types of carbohydrates you will consume during the race.</p>
<p>Race day starts with breakfast. This meal tops up your liver glycogen stores, which deplete overnight, and helps to control blood sugar levels. Aim to eat breakfast two to four hours before the race, and keep it <a href="https://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx">high in carbohydrates</a> and low in fat, fibre and protein to aid gut comfort. Toast with jam, cereal or a bagel with honey and a chopped banana are good options.</p>
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<img alt="A couple drink from water bottles after a run or workout." src="https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/487262/original/file-20220929-26-5v5meq.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Being properly hydrated before the race begins is extremely important.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/couple-running-new-york-sportive-man-1136198996">oneinchpunch/ Shutterstock</a></span>
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<p>Drink <a href="https://journals.lww.com/acsm-msse/Fulltext/2007/02000/Exercise_and_Fluid_Replacement.22.aspx">5-7ml per kilogram of body mass</a> of fluid three to four hours before the race starts. After you warm up <a href="https://journals.humankinetics.com/view/journals/ijsnem/29/2/article-p117.xml">have some more carbs</a> to top up your fuel stores. </p>
<p>Since you’ll be running for <a href="https://pubmed.ncbi.nlm.nih.gov/24951297/">more than two hours</a>, you’ll still need to top up your glycogen stores during the marathon. Aim to consume <a href="https://www.tandfonline.com/doi/pdf/10.1080/02640414.2011.585473?needAccess=true">30-60g of carbohydrate per hour</a>. While the body can use <a href="https://link.springer.com/article/10.1007/s40279-013-0079-0">up to 90g of carbohydrate per hour</a> during a marathon, you should only eat this amount if you’ve done it during training to avoid stomach problems. </p>
<p>Gels, chews, energy bars, bananas, jam sandwiches and sports drinks are all great carb sources to eat during the race. Make sure to only consume products you’ve had before to reduce <a href="https://pubmed.ncbi.nlm.nih.gov/27997257/">potential gut discomfort</a>. Consume fluid regularly throughout the race in small amounts. Take care not to <a href="https://journals.lww.com/acsm-msse/Fulltext/2009/03000/Nutrition_and_Athletic_Performance.27.aspx">over-consume fluids</a>, as this can cause <a href="https://pubmed.ncbi.nlm.nih.gov/35016044/">exercise-induced hyponatremia</a>, a potentially life-threatening condition caused by low sodium levels in the blood.</p>
<h2>Post-race recovery</h2>
<p>Once you’ve celebrated crossing the finish line, it’s time for the recovery process to begin.</p>
<p>Start by replenishing both fluid and carbs. Often it can be hard to eat straight after a marathon, so liquid options might be better, such as a sports drink, smoothie, milkshake, or even yoghurt pouches. Milk is also an <a href="https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/milk-as-an-effective-postexercise-rehydration-drink/B358D6BE20736AF3DA0373D63E72CC65">effective post-exercise re-hydration drink</a>, which has the added benefit of containing protein. This helps with <a href="https://www.mdpi.com/2072-6643/8/4/181">muscle growth and repair</a>. </p>
<p>Your celebratory, post-race meal should be high in carbs and protein. In the four hours post-race aim to have <a href="https://www.tandfonline.com/doi/full/10.1080/0264041031000140527?scroll=top&needAccess=true">1-1.2g of carbs</a> per kilogram of body weight each hour. Aim for <a href="https://pubmed.ncbi.nlm.nih.gov/27511985">30-40g of protein</a> to help your muscles recover. Though you might want to have some celebratory drinks, drinks with <a href="https://journals.physiology.org/doi/full/10.1152/jappl.1997.83.4.1152">more than 4% alcohol content</a> can negatively affect recovery.</p>
<p>To make sure all that hard training doesn’t go to waste, make sure to plan out your diet carefully in the days leading up to a marathon so you’re properly fuelled. And be sure to stick to familiar foods before and during race day to try to avoid any stomach problems that may jeopardise all your hard work.</p><img src="https://counter.theconversation.com/content/191398/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Lindsay Macnaughton does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Carb loading is important, but make sure you do it properly.Lindsay Macnaughton, Assistant Professor, Sport and Exercise Sciences, Durham UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/1466392020-09-30T12:31:46Z2020-09-30T12:31:46ZScience of champion runners: inside the body of elite endurance athletes<p>The 40th anniversary of the London Marathon takes place on Sunday, October 4 2020. Athletes will run on a closed-loop circuit around St James’s Park before finishing on The Mall. This year’s lineup includes current champions Eliud Kipchoge and Brigid Kosgei. These athletes can run for more than two hours at speeds an average person could maintain for only a matter of seconds. So what makes them so fast?</p>
<p>Years of training have brought about bodily adaptations that enable elite endurance athletes to perform at the top of their game. Let’s first look at the all-important cardiovascular system, which is adapted to enable a regular supply of oxygenated blood to the working muscles. </p>
<h2>Strong heart</h2>
<p>Regular training results in an increase in the <a href="https://pubmed.ncbi.nlm.nih.gov/10645932/">thickness</a> of the muscle forming the heart wall, in particular, the left side of the heart. This is the side of the heart responsible for circulating oxygenated blood around the body and to the muscles during exercise. </p>
<p>Increased thickness of the left ventricle wall (the lower chamber of the heart), enables endurance athletes to pump more blood out of their heart each time it beats. We call this the “stroke volume”. </p>
<p>A regular adult, exercising at their maximum level, can have a stroke volume of <a href="https://www.researchgate.net/profile/Gilbert_Fellingham/publication/11663145_Stroke_volume_does_not_plateau_during_graded_exercise_in_elite_male_distance_runners/links/5a8f02da45851535bcd3772e/Stroke-volume-does-not-plateau-during-graded-exercise-in-elite-male-distance-runners.pdf">120ml</a>. However, because of the increased thickness of the heart wall, endurance athletes have a stroke volume during maximal exercise of around <a href="https://www.researchgate.net/profile/Gilbert_Fellingham/publication/11663145_Stroke_volume_does_not_plateau_during_graded_exercise_in_elite_male_distance_runners/links/5a8f02da45851535bcd3772e/Stroke-volume-does-not-plateau-during-graded-exercise-in-elite-male-distance-runners.pdf">200ml</a>.</p>
<p>An endurance athlete’s heart can beat 200 times every minute during maximal exercise, resulting in these athletes being able to circulate close to <a href="https://www.researchgate.net/profile/Gilbert_Fellingham/publication/11663145_Stroke_volume_does_not_plateau_during_graded_exercise_in_elite_male_distance_runners/links/5a8f02da45851535bcd3772e/Stroke-volume-does-not-plateau-during-graded-exercise-in-elite-male-distance-runners.pdf">40 litres</a> of blood around the body every minute. The amount of blood the heart pumps in one minute is called cardiac output. In elite endurance runners, it can be nearly twice that of an average adult during maximal exercise. </p>
<h2>VO2 max</h2>
<p>It is not just a strong heart that is key to these athletes’ success. Getting enough oxygen to the working muscles is also vital. </p>
<p>Activities lasting longer than a couple of minutes mainly rely on <a href="https://www.tandfonline.com/doi/pdf/10.1080/026404199365786?casa_token=Ht4smrcH-_kAAAAA:pRtPCx1vYPtlVQnCuiJCXEuHq1IeF77XwO9oA8uZq78cNYpbaMzgLhw0gnGxzqxCZZD9Y20srioF">aerobic metabolism</a> (the process by which we use oxygen to turn fuel, such as fats and sugars, into energy), making a constant supply of oxygen crucial to success. Elite marathon runners can breathe around <a href="https://journals.physiology.org/doi/abs/10.1152/jappl.1989.67.5.1759">200 litres</a> of air per minute during maximal exercise. This combined ability of the lungs and heart to take in and transport oxygen means that elite athletes have a very high VO2 max – the maximum amount of oxygen the body can use in a minute. VO2 max is regarded as one of the key determinants of <a href="https://physoc.onlinelibrary.wiley.com/doi/pdf/10.1113/jphysiol.2007.143834">endurance performance success</a>. </p>
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<img alt="Male athlete having VO2 max test on treadmill." src="https://images.theconversation.com/files/360343/original/file-20200928-16-1gs4uy0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/360343/original/file-20200928-16-1gs4uy0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/360343/original/file-20200928-16-1gs4uy0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/360343/original/file-20200928-16-1gs4uy0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/360343/original/file-20200928-16-1gs4uy0.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/360343/original/file-20200928-16-1gs4uy0.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/360343/original/file-20200928-16-1gs4uy0.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">VO2 max measures the volume of oxygen you can consume while exercising at your maximum capacity.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/male-runner-mask-running-on-treadmill-1028607646">Jacob Lund/Shutterstock</a></span>
</figcaption>
</figure>
<p>VO2 max values in an average adult are around <a href="https://www.researchgate.net/profile/Todd_Astorino/publication/23986707_Supramaximal_Testing_to_Confirm_Attainment_of_VO2max_in_Sedentary_Men_and_Women/links/548a4a050cf214269f1ac429.pdf">30-45</a> millilitres of oxygen per kilogram of body weight per minute. But in elite endurance athletes, VO2 max increases to <a href="https://d1wqtxts1xzle7.cloudfront.net/45504933/High_Level_Runners_Are_Able_to_Maintain_20160510-6048-s116zr.pdf?1462875087=&response-content-disposition=inline%3B+filename%3DHigh_Level_Runners_Are_Able_to_Maintain.pdf&Expires=1601036202&Signature=J8kYj3EmNyBuHPyj3RWltl1uHjwoD8x2SzEl2OXzHd%7EZdDQ%7EagsP59SKP3s7X6l9OaQQ6iJhS8mpj3Bsbrb4UzWsRs91lFPQ8RxMWq3VGF8dOepV0loTsOO3Yi2Hy0E2mgXSmQsEOxJeFHc5thslyMoFSApMs-M39rjW5z2PfspzHVsXjOZ9Pn601yDWIKySAMNGdYvzNqbi4Iankz7kRXEjg5y9Mi51OOaF42vskLKBGU-fDV0GQZ-f2ZZ07yWNFkp7DT8q7vzV6sjlJbkCQUsOj24b-GuXvzUyIQ1Ga0hRj-Oz%7ET1cWM%7Emon-Lhb5xxEArU3htwtHBTtaocEpYog__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA">65-80 ml/kg/min</a>.</p>
<h2>Running economy</h2>
<p>It’s not only the size of an athlete’s engine (VO2 max) that’s important for success, just like a car, the economy of the engine also plays an important role. Most marathons are run at around <a href="https://physoc.onlinelibrary.wiley.com/doi/pdf/10.1113/jphysiol.2007.143834">75-85% of VO2 max</a>, meaning the ability to work efficiently at lower exercise intensities is also key to success. In running, this is measured by “running economy”. </p>
<p>Athletes with good running economy need less oxygen to run at a given speed than their competitors, preserving vital energy for later in the race. Elite endurance runners display incredibly low running economy values, showing their ability to move at fast speeds while using a much lower amount of oxygen than the average person. </p>
<p>At a given speed, an average person may typically need 220ml of oxygen per kilogram of body weight to run one kilometre. Elite marathon runners are more economical, perhaps requiring as little as <a href="http://www.exeter.ac.uk/media/universityofexeter/internationalexeter/documents/iss/paula_ijssc_paper.pdf">180ml</a> of oxygen per kilogram of body weight to cover the same distance. </p>
<h2>Lactate threshold</h2>
<p>An important factor in running a fast marathon race is the ability to run at the fastest possible speed without becoming tired. This optimal speed or “threshold” is related to several changes that happen in our body as we exercise, including the build-up of chemicals in the blood. Blood lactate is one such substance that accumulates in the blood during exercise. </p>
<p><a href="https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/article/10.2165/00007256-200029060-00001&casa_token=eDoutrfY3f0AAAAA:IUAqfIlJK0XwOs-PVLp4NNEqYBaFzKm1j_iW_f5Px1gm4ZWxiy-eNHd805nD-1E_j6Omy3sFFPJWa2tO">Lactate threshold</a> is a term used in exercise physiology to describe specific changes (or breakpoints) to this substance during exercise. </p>
<p>Blood lactate is often incorrectly thought of as a waste product and mistakenly thought to be responsible for muscle fatigue, but it is now recognised as an <a href="https://onlinelibrary.wiley.com/doi/pdf/10.1016/j.pmrj.2015.10.018?casa_token=C_I0kq8B5NkAAAAA:ATz8d_grnKzHFpEL3xw3SYoUxYQboB7hb4uME-H-jhhZZXF9sARUmW50KKGFvrz-T9JI6Kbfw0MnHml8">important energy source</a>. Still, exercise above the lactate threshold is associated with more rapid fatigue and, as such, the speed at lactate threshold is a <a href="https://link.springer.com/article/10.2165/00007256-200029060-00001">powerful predictor</a> of endurance performance. </p>
<p>A higher lactate threshold will enable a higher running speed to be sustained without blood lactate accumulating, enabling the running speed to be maintained for an extended period. Elite male and female marathon runners have reported lactate threshold speeds of <a href="http://www.exeter.ac.uk/media/universityofexeter/internationalexeter/documents/iss/paula_ijssc_paper.pdf">18-21km/h</a></p>
<p>As the runners lap St James’s Park on Sunday, all the above factors will contribute to their success – they will be the <a href="https://physoc.onlinelibrary.wiley.com/doi/pdf/10.1113/jphysiol.2007.143834">key determinants</a> of the runners’ performance.</p><img src="https://counter.theconversation.com/content/146639/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Andy Galbraith does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Here’s how elite endurance athletes differ from the rest of us.Andy Galbraith, Senior Lecturer in Exercise Physiology, University of East LondonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/829562017-11-03T12:41:36Z2017-11-03T12:41:36ZWant to become self-compassionate? Run a marathon<figure><img src="https://images.theconversation.com/files/193047/original/file-20171102-26432-1xbdb1p.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">
</span> <span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/female-runner-tying-running-outdoor-584083288?src=n50QW7SJVc3mQY5RkVwLJQ-1-90">Ala Khviasechka/Shutterstock</a></span></figcaption></figure><p>Unsurprisingly, running a marathon is tough. It takes months of training before runners even make it to the starting line and this preparation can, at times, feel like punishment. The marathon runner in training can often be found limping around with blisters, sore muscles and blackened or lost toenails. Not, perhaps, an image we might naturally associate with the idea of “self-compassion”.</p>
<p>A relatively new concept, self-compassion has been hailed as a <a href="https://www.youtube.com/watch?v=IvtZBUSplr4">more robust alternative to self-esteem</a>. While compassion refers to the demonstration of sympathy and concern for others in times of suffering, self-compassion entails showing this <a href="http://www.tandfonline.com/doi/abs/10.1080/15298860309032">same understanding to ourselves</a>. </p>
<p>One of first skills needed for self-compassion is self-kindness – extending compassion to yourself, even when you feel like you have failed, which can be challenging to say the least. Often when faced with failure, we implicitly assume self-criticism is necessary in order to motivate strong future performance. But in reality this <a href="http://www.sciencedirect.com/science/article/pii/S0191886909001226">strategy often falls flat</a>. Giving oneself a harsh talking to doesn’t just make us feel bad, it also interferes with our ability to calmly examine a situation and identify what to change in order to improve – an essential component of <a href="http://www.tandfonline.com/doi/abs/10.1080/15298860902979307">psychological resilience</a>.</p>
<p>Perhaps this explains why studies have found positive associations between self-compassion and <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1751-9004.2010.00330.x/full">psychological wellbeing</a>, <a href="http://guilfordjournals.com/doi/abs/10.1521/jscp.2010.29.7.727">physical health</a> and strong <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.2010.00677.x/full">relationships with others</a>. </p>
<p>But what does all of this have to do with running a marathon?</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=280&fit=crop&dpr=1 600w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=280&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=280&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=352&fit=crop&dpr=1 754w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=352&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/193048/original/file-20171102-26448-1ijfzbu.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=352&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The 2016 New York Marathon.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/new-york-city-november-6-2016-515719792?src=RKk6cvz1Xg5piYj1CIlWOw-1-0">a katz/Shutterstock</a></span>
</figcaption>
</figure>
<p>Training for a marathon can revolutionise self-perception, making kind self-talk – where you speak directly to yourself either mentally or out loud – easier for even the most reluctant of individuals. This shift isn’t prompted by changes in physique, but of mind. After dedicating oneself to a marathon, the anatomy receives a perceptual upgrade and transforms from a mere body into an essential tool. You begin to see the true value in your own body and the strength that it has.</p>
<p>Research suggests that working towards purposeful goals <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1467-6494.2006.00427.x/full">enhances our sense of self-worth</a>, so under the conditions of marathon training, self-care – looking after ourselves physically – is not only viewed as essential for performance, but as something we deserve. Commit to a goal, invest time, energy and emotion in that goal, and anything that threatens the performance of the body – literally the vehicle needed to carry you to your end target – is unacceptable.</p>
<p>This relates to the second element of self-compassion: a balanced perspective. Described as caring for ourselves in an enduring way, a balanced perspective ensures happiness and health in the long-term. This can also be tricky, given we are typically geared toward instant gratification and struggle to connect the immediate rewards of pleasurable items such as food, alcohol and cigarettes, with their long-term consequences. In fact, neurological research suggests that we literally <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656877/">see our future selves as different people</a>. </p>
<p>However, training for a marathon can help perceptual balance, because it directs our attention away from our immediate concerns and towards the future. Research suggests that goals cognitively activate stimuli <a href="https://www.sciencedirect.com/science/article/pii/S0065260102800089">which help us achieve them</a>. This means the motivation to complete a marathon makes objects and activities which are relevant to our long-term health implicitly attractive and easier to engage with. </p>
<p>More specifically, setting a goal which requires us to plan and monitor progress over weeks or months can help to bridge the gap between current and future happiness. Sticking to a schedule and <a href="http://www.sciencedirect.com/science/article/pii/S1469029202000122">receiving feedback</a>, such as identifying weekly mileage goals and achieving new distance targets, can make us more willing to make choices that will benefit us later on. This might be resisting the instant pleasure of one too many drinks on a Friday night, or getting enough sleep so that we feel at our best when training. </p>
<p>The third and final component of self-compassion is common humanity. This refers to the understanding that suffering is a natural and shared part of being human. Based on the idea that feeling isolated in our pain <a href="http://onlinelibrary.wiley.com/doi/10.1111/1467-6494.7102004/full">exacerbates perceptions of inadequacy</a> and insecurity, common humanity is an important part of <a href="http://www.tandfonline.com/doi/abs/10.1080/15298860309027">avoiding negative cycles of self-pity</a>. </p>
<p>Running is sometimes considered an isolated and fiercely competitive sport, but this isn’t necessarily true. Runners step in to help one another in times of difficulty – just <a href="https://www.theguardian.com/sport/video/2017/apr/24/london-marathon-david-wyeth-matthew-rees-video">look at Matthew Rees</a> who helped fellow runner David Wyeth complete the last 300m of the 2017 London Marathon, to the detriment of his own timing. Running provides a sense of human connection, because it shows that struggle is normal. Being one in a field of thousands, communally suffering in the pursuit of a common goal, is paradoxically satisfying. Perhaps because it allows us to appreciate just how small we are in the scheme of things.</p>
<p>So, while marathon training may be painful, sometimes we have to experience a degree of suffering in order to truly value ourselves, to appreciate others, and to learn what it means to be self-compassionate.</p><img src="https://counter.theconversation.com/content/82956/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Rhi Willmot does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>How pushing yourself to new extremes can help you to self-careRhi Willmot, PhD Researcher in Behavioural and Positive Psychology, Bangor UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/764642017-04-21T10:08:33Z2017-04-21T10:08:33ZWhy getting to the start line of the London Marathon can be tougher than reaching the finish<p>It is one of the world’s most famous races. On April 23, 2017, as many as 40,000 people will head to Blackheath in south-east London. From there, they will run (or jog, or walk, or wheel) the 26.2 mile distance of the<a href="https://www.virginmoneylondonmarathon.com/en-gb/"> London Marathon</a>. Most will arrive some hours later at the finishing line after completing an athletic challenge that captures the imagination of television viewers globally. </p>
<p>This will be the 37th time the event has taken place. To launch its 1981 debut, founders and former Olympians Chris Brasher and John Disley took a significant personal financial risk, with the support of a single title sponsor. Modelled on the already well-established New York Marathon, it was a watershed moment for British marathon running. </p>
<p>A total of 6,255 runners completed that first race, which was broadcast live on television. This exposure contributed to a huge growth in demand for places, and just over 18,000 runners (from an entry ballot of 90,000 applicants) lined up the following year.</p>
<p>For some, the London Marathon triggered a boom in the popularity of endurance running. As a result of its continued growth, <a href="https://www.theguardian.com/lifeandstyle/the-running-blog/2013/jun/21/running-popular-yet-little-watched">more and more people</a> now take part in running, benefiting from its associated effects on health and well-being. But as the popularity of the event has grown, so too has the London Marathon’s attraction as a fundraising phenomenon. </p>
<p>It holds the Guinness world record for the <a href="https://www.virginmoneylondonmarathon.com/en-gb/charity/top-fundraisers-page/">largest annual fundraising event</a> globally, and three out of four participants this year will be running for a good cause. <a href="https://www.virginmoneylondonmarathon.com/en-gb/news-media/media-resources/history-london-marathon/charity-history/">One in three starting places</a> is offered to people via a charity. These starting places are secured exclusively by charitable organisations, who are then free to offer the places to people in exchange for a guaranteed minimum level of personal fundraising.</p>
<p>But fundraising is not the only financial element of the modern London Marathon. Every entrant is also required to attend a registration and exhibition event that includes lucrative marketing opportunities for major sportswear labels and other brands.</p>
<p>And herein lies the difficulty. The marathon represents an athletic challenge which Brasher and Disley created to provide runners with an opportunity to test themselves in a capital city. But for many, the biggest challenge lies not in running 26 and a bit miles – but in actually getting the chance to take part.</p>
<p>The popularity of the event immediately led to over-subscription for places – three times as many applicants than places in 1981; five times as many a year later.</p>
<p>In the current ballot system of participation, the <a href="https://www.statslife.org.uk/sports/2497-running-against-the-odds-the-probabilities-of-the-london-marathon-ballot">probability of success</a> fell from around 14% in 2014, to 6.9% in 2016. This inevitably pushes around 220,000 rejected applicants towards the already secured “charity-owned” places. The UK’s governing body for athletics also <a href="http://www.englandathletics.org/england-athletics-news/club-places-for-virgin-money-london-marathon-open">recently halved</a> the number of guaranteed places affiliated running clubs could offer to members.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/166166/original/file-20170420-20071-byjr74.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/166166/original/file-20170420-20071-byjr74.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/166166/original/file-20170420-20071-byjr74.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/166166/original/file-20170420-20071-byjr74.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/166166/original/file-20170420-20071-byjr74.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/166166/original/file-20170420-20071-byjr74.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/166166/original/file-20170420-20071-byjr74.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Fun run.</span>
<span class="attribution"><a class="source" href="https://www.shutterstock.com/image-photo/london-april-21-participant-marathon-wearing-137940899?src=yqwiT0AaRmKPO-zOhmJoCw-1-95">Shutterstock</a></span>
</figcaption>
</figure>
<p>So for an aspiring habitual runner, for whom the marathon represents an athletic pursuit in its purest sense – the vision set out by Brasher in a <a href="https://www.theguardian.com/sport/2015/apr/25/london-marathon-observer-national-institution">1979 article in The Observer</a> – the likelihood of making it to the start line in Blackheath is relatively limited. For the willing charity runner, with fundraising as their main goal, the odds are significantly better. </p>
<p>As the popularity and profile of the London Marathon have grown, the aims and ambitions of the event’s organisers have subtly changed. The number of dedicated runners following in the footsteps of pioneers Brasher and Disley has diminished. And if you’re inspired to take part in the future after watching the beautiful backdrops and inspiring support of Sunday’s race, you’re much more likely to be at the start line in 2018 if you show a commitment to fundraising, than through dedication to endurance running.</p>
<h2>Not a sprint</h2>
<p>Of course, there are other options for marathon runners. The growth in running events since 1981 has gone some way meet demand. The <a href="http://www.marathonrunnersdiary.com/races/uk-marathon-list.php">UK calendar of marathons</a> provides opportunities to run the distance on most weekends during the spring and summer, and many of these races do not require a ballot entry system. </p>
<p>But as we immerse ourselves in the excitement of the London Marathon, spare a thought for the many lifelong endurance runners and dedicated athletic club members who will be following the day as spectators rather than as participants. </p>
<p>Perhaps it will take creative and dynamic thinking similar to that of Chris Brasher and John Disley to reimagine a big city running event which promotes athletic pursuit for its own sake and encourages physical activity. Then we could go back to having a race in which sporting endeavour takes first place.</p><img src="https://counter.theconversation.com/content/76464/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Andy Preston does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>Who’s really running this famous race?Andy Preston, Programme Leader, Sports Coaching, University of East LondonLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/582552016-04-22T15:36:11Z2016-04-22T15:36:11ZWhat to eat and drink after running a marathon<figure><img src="https://images.theconversation.com/files/119853/original/image-20160422-17378-1hs7vjx.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Feeling the burn.</span> <span class="attribution"><span class="source">lzf/shutterstock</span></span></figcaption></figure><p>On Sunday around 35,000 runners took part in the 36th <a href="https://www.virginmoneylondonmarathon.com/en-gb/">London Marathon</a>. Every runner from the <a href="https://theconversation.com/how-low-can-marathon-times-go-32313">elite athlete</a> to the charity fancy dress participant endured endless hours of preparation for this day in order to get round the 26.2 miles to the best of their ability. </p>
<p>Running a <a href="https://theconversation.com/is-there-an-optimum-style-for-running-the-marathon-25565">marathon</a> is a huge physiological challenge and despite the hours of training and <a href="https://theconversation.com/how-to-run-a-marathon-hint-its-all-in-the-mind-58033">preparation</a>, it is highly likely that most runners will wake up the following morning, and the morning after, and the morning after with some degree of soreness, aches and pains. </p>
<p>On crossing the finish line, the temptation to go straight to bed or head to the pub for a few beers and a slap up meal will be strong. But while it is important to enjoy your achievement and indulge in a treat or two, a few nutrition tips will go a long way in helping you to feel less sore and move more freely in the days after the marathon. </p>
<h2>Break bread</h2>
<p>Runners should try to consume some carbohydrate, ideally 50-100g within an hour of finishing the marathon in either food or drink form. This could include carbohydrate sports drinks, cereal bars, bananas or bread-based products. </p>
<p>This is because the restoration of muscle and liver <a href="http://www.ncbi.nlm.nih.gov/books/NBK21190/">glycogen</a> – the carbohydrate stored in the muscle and liver that are depleted during prolonged exercise – begins as soon as exercise ceases so carbohydrates are essential to maximise this process. </p>
<p>The first 30-60 minutes after exercise is often referred to as the “window of opportunity” as this is when the muscle is primed to take up the carbohydrate you consume and store it. </p>
<p>Choose sources of carbohydrate that are quickly digested and that you know you can tolerate. Continue to consume a good source of carbohydrate such as pasta, rice or bread for three to four hours after exercise to maximise glycogen resynthesis - the replenishment of carbohydrate stores in the muscle.</p>
<h2>Milk it</h2>
<p>Fluid restoration is also extremely important after a marathon. Most runners will have no idea of their fluid losses over the course of the run and so the best indication of hydration status is urine colour – pale straw colour is ideal. </p>
<p>If you are a salty sweater – you’ll know because you’ll be able to taste it on your skin – it is essential to replace the salts that you have lost in your sweat. Adding some salt to your post exercise drink can not only help to balance those sodium levels, but it can also help with fluid retention. </p>
<p>Milk and dairy products have also been shown to have a lot of <a href="http://www.telegraph.co.uk/foodanddrink/foodanddrinknews/11506028/Why-its-much-better-to-drink-milk-after-a-workout-than-water.html">functional benefits</a> during exercise recovery, so having a milkshake straight after you stop running is a great way of finishing the race. This is obviously only the case if you can stomach dairy products after prolonged exercise and have no associated intolerances.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/119854/original/image-20160422-17405-1lf7rie.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">How not to recover from a marathon.</span>
<span class="attribution"><span class="source">Lisa F. Young/Shutterstock</span></span>
</figcaption>
</figure>
<p>Milk is a source of carbohydrate, proteins, several vitamins and minerals, including sodium and also is a fluid so can aid rehydration. <a href="http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN98_01%2FS0007114507695543a.pdf&code=abf10c3ddf539a47d563057d88374391">Research</a> has shown that milk is a more effective rehydration solution than a carbohydrate only solution as the proteins in milk help the body to retain the fluid.</p>
<p>The carbohydrates and proteins in milk can facilitate the recovery of glycogen and milk proteins (in particular whey proteins) are readily used by the muscle to repair and regenerate after strenuous exercise. </p>
<p>We have also shown that consuming 500ml of milk (which is about two large glasses) within 30 minutes following a very hard bout of exercise can help alleviate those feelings of soreness and can actually help you to physically function better in the 24-72 hours after the exercise bout. </p>
<h2>Bring on the beetroot</h2>
<p>But if milk and dairy are not for you then there are several other foods than can help alleviate soreness during the recovery process. </p>
<p>We <a href="http://link.springer.com/article/10.1007%2Fs00421-015-3290-x">recently found</a>that beetroot juice, which is high in both nitrates and phytonutrients – natural chemicals found in plant foods – help to reduce soreness after exercise and speed up the recovery of muscle function over 72 hours. </p>
<p>How this happens is still unknown, but at this point we do know that <a href="http://www.tandfonline.com/doi/full/10.3109/09637486.2013.849662">similar studies</a> have shown that other <a href="http://www.livescience.com/52541-phytonutrients.html">phytonutrient rich foods</a> such as tart cherries, blueberries and pomegranate can all have a similar effect. </p>
<p>Plus, these phytonutrient rich fruit and vegetables may also help protect the body from coughs and colds and other infections in the days after a marathon, when your immune system is lower after being <a href="http://runnersconnect.net/running-training-articles/running-and-getting-sick-part-ii/">suppressed</a>.</p>
<p>The take home from this is that rehydrating and ensuring you consume a good source of carbohydrate and protein in the first 30-60 minutes after the marathon will go some way to help your body recover from the physiological strain of those 26.2 miles. </p>
<p>But, if all else fails and you found you made a beeline for the pub, in the days after the marathon, you cannot go wrong with a few hot baths and some good nights rest.</p><img src="https://counter.theconversation.com/content/58255/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Emma Stevenson receives funding from G's fresh Ltd, GlaxoSmithKline,PepsiCo, Lucozade Ribena Suntory
Beneo ingredients, Dairy Council, Arla Ingredients </span></em></p>It can take the body up to three weeks to fully recover from the strain of running a marathon, so here’s some foods that are scientifically proven to help aid recovery.Emma Stevenson, Professor of Sport & Exercise Science, Newcastle UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/580332016-04-22T10:59:07Z2016-04-22T10:59:07ZHow to run a marathon (hint: it’s all in the mind)<figure><img src="https://images.theconversation.com/files/119331/original/image-20160419-13948-1tyete8.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">Be in the running.</span> <span class="attribution"><span class="source">Padmayogini/shutterstock</span></span></figcaption></figure><p>Thousands of people graced the streets of London to run the annual <a href="https://www.virginmoneylondonmarathon.com/en-gb/">marathon</a> on Sunday, April 23. Runners spent weeks and months physically training alongside a carefully crafted diet plan to get them in top shape ahead of the big day. </p>
<p>With any marathon or long distance not only is physical preparation important but it is also crucial to prepare mentally for the gruelling number of miles. Because running a marathon is not just about the body – the mind also matters quite a bit as well. </p>
<p>Training your mind for a marathon might sound a bit odd, but preparing mentally is really no different to preparing physically. Just as you would prepare your body, it’s equally important to prepare your mind for the inevitable mental challenges. In fact, <a href="http://link.springer.com/article/10.2165/00007256-200737040-00034">research</a> suggests that elite marathoners use specific psychological strategies to help them perform for this unique event.</p>
<h2>Failure to prepare is preparing to fail</h2>
<p>So we all know that [British military adage](https://en.wikipedia.org/wiki/7_Ps_(military_adage) of proper preparation prevents poor performance, but how does that figure when it comes to mentally training for a marathon?</p>
<p>First off, let’s talk about the <a href="http://www.runnersworld.com/running-tips/how-to-avoid-hitting-the-wall-while-running">infamous wall</a>, and what happens when you hit it. Because hitting the wall isn’t just a fallacy, <a href="http://bjsm.bmj.com/content/32/3/229.abstract">it really does happen</a>. And it’s probably going to happen to you at some point to you if you’re brave enough to be running the marathon. Hitting the wall is basically about running out of energy. Your legs feel like concrete, your breathing becomes laboured, your stride turns into a shuffle. Negative thoughts flood your mind, and the urge to quit becomes overwhelming. </p>
<p>Identifying imaginary – but realistic – scenarios before the race like “what happens when I hit the wall?” or “what if it rains?” are key to success on the actual day itself. To get the most out of this, runners should identify potential strategies to cope with these situations should they arise on race day. </p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/119335/original/image-20160419-13916-kfdozn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/119335/original/image-20160419-13916-kfdozn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=399&fit=crop&dpr=1 600w, https://images.theconversation.com/files/119335/original/image-20160419-13916-kfdozn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=399&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/119335/original/image-20160419-13916-kfdozn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=399&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/119335/original/image-20160419-13916-kfdozn.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=502&fit=crop&dpr=1 754w, https://images.theconversation.com/files/119335/original/image-20160419-13916-kfdozn.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=502&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/119335/original/image-20160419-13916-kfdozn.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=502&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">The Union Jack onesie was a good idea at the time.</span>
<span class="attribution"><span class="source">Bikeworldtravel/Shutterstock</span></span>
</figcaption>
</figure>
<p>In <a href="http://www.sciencedirect.com/science/article/pii/S1469029207000246">a study</a> 315 participants from three eastern seaboard marathons in the United States were asked about their experiences of hitting the wall.</p>
<p>The researchers found that about 43% of participants reported that they hit the wall during the marathon, with results showing that fatigue, unintentional slowing pace, a desire to walk, and a shift in focus to survival were all key features of the wall.</p>
<p>In <a href="http://www.tandfonline.com/doi/abs/10.1080/10413200802078267">another study</a>, 57 experienced recreational marathoners were asked about how they coped with hitting the wall. The participants used multiple techniques including physical coping efforts such as supplementation or hydration, emotion-focused coping, so social support, and cognitive strategies like willpower and mental reframing. </p>
<p>To psychologically prepare for the wall runners need to first accept it is probably going to happen and then identify strategies to cope with this situation. </p>
<h2>Talk to yourself</h2>
<p>One such technique to help overcome the wall could be managing your <a href="https://www.psychologytoday.com/blog/fulfillment-any-age/201309/make-your-self-talk-work-you">self-talk</a>. Self-talk refers to the “voice” in your head. It is a useful mental strategy to apply to long distance running, and many <a href="http://journals.humankinetics.com/tsp-back-issues/tsp-volume-29-issue-3-september/self-talk-of-marathon-runners">studies</a> have shown the majority of competitive marathon runners use self-talk during marathons. </p>
<p>Runners report using a rich variety of motivational self-talk as well as spiritual self-talk and mantras. Repeating choice words whenever you need to focus can help direct your mind away from negative thoughts and toward a positive experience. </p>
<p>The Sanskrit word “<a href="https://en.wikipedia.org/wiki/Mantra">mantra</a>” literally means “instrument for thinking”. As such, short words or phrases can be used effectively to focus the mind. To best manage self-talk, before the race, runners are encouraged to prepare multiple mantras tailored to various challenges. </p>
<p>For example, to overcome inclines, you might use the words “hills are my friend”. Towards the end of the race, you might say to yourself “think strong, be strong, finish strong”. Or you might just be repeating “keep running, don’t stop” over and over again – it really is a case of whatever works for you.</p>
<h2>Maintain your focus</h2>
<p>During a marathon, <a href="http://www.flotrack.org/article/1662-thinking-on-the-run-association-vs-dissociation">association and disassociation</a> are also important cognitive strategies for maintaining focus. Association refers to the monitoring of the body and adjusting pace accordingly, while dissociation refers to using distraction to direct attention away from pain.</p>
<p>A <a href="http://link.springer.com/article/10.1007/BF01173272">study</a> from the University of North Carolina investigated the association and disassociation cognitive patterns of United States Olympic Marathon trial contestants. </p>
<p>They found that the top finishers employed cognitive strategies that utilised both associative and dissociative techniques, while lower finishers only adopted dissociative strategies. So being at one with your physical state is really important if you’re trying to maintain your focus.</p>
<figure class="align-center ">
<img alt="" src="https://images.theconversation.com/files/119694/original/image-20160421-26981-iq6xhs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&fit=clip" srcset="https://images.theconversation.com/files/119694/original/image-20160421-26981-iq6xhs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=401&fit=crop&dpr=1 600w, https://images.theconversation.com/files/119694/original/image-20160421-26981-iq6xhs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=401&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/119694/original/image-20160421-26981-iq6xhs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=401&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/119694/original/image-20160421-26981-iq6xhs.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/119694/original/image-20160421-26981-iq6xhs.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/119694/original/image-20160421-26981-iq6xhs.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Because running can be spiritual too.</span>
<span class="attribution"><span class="source">oneinchpunch/shutterstock</span></span>
</figcaption>
</figure>
<p><a href="http://www.bbcgoodfood.com/howto/guide/paula-radcliffes-5-steps-marathon-success">Paula Radcliffe</a> used a variety of associative and dissociative strategies during her running to maintain focus. These included monitoring footstrike and stride pattern, ensuring that her arms were swinging forwards and backwards – rather than from side to side – maintaining awareness of hydration levels, observing breathing patterns, and counting in her head to determine where she was within each mile.</p>
<p>These strategies can help bring a meditative practice to your movement, creating a healthier way to run that’s more enjoyable, with better results for body, mind, and soul. By running in sync with your breadth, watching your stride, and counting in your head, you can enjoy the pure joy of mindful running.</p>
<p>To make sure you’ve got the best chance of success in any long distance run consider putting into practice these three mental strategies before and during race day. And <a href="http://www.runnersworld.co.uk/motivation/paula-radcliffe-mental-strength-training-preview/6650.html">as Radcliffe</a> said: “In long distance events, the importance of your mental state in determining the outcome of a race can’t be overestimated.”</p><img src="https://counter.theconversation.com/content/58033/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Mustafa Sarkar does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>The mind matters when it comes to marathon running, and here are some top mental tips to help you on your way.Mustafa Sarkar, Lecturer/Senior Lecturer in Sport and Exercise Psychology, Nottingham Trent UniversityLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/402802015-04-20T05:05:19Z2015-04-20T05:05:19ZAttractive fundraisers and alpha male donors spur bidding wars on online charity sites<figure><img src="https://images.theconversation.com/files/78274/original/image-20150416-30328-1cis9gp.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=496&fit=clip" /><figcaption><span class="caption">It turns out, men lock horns on online charity sites as well. </span> <span class="attribution"><span class="source">Mountain goats via www.shutterstock.com</span></span></figcaption></figure><p>In marathons this week in <a href="http://www.baa.org/races/boston-marathon.aspx">Boston</a> and <a href="https://www.virginmoneylondonmarathon.com/en-gb/">London</a>, elite runners will engage in a fierce competition to win the men’s and women’s titles as they zip across each city. </p>
<p>But another, more primitive competition of sorts will already have taken place on charity runners’ fundraising pages: a battle among men to prove they have the most generous hearts in order to win the amorous attention of a beautiful woman asking for money. </p>
<p>In a biological sense, men on these sites are doing what happens in the animal kingdom all the time. They are competing with other males to show off to an attractive female. </p>
<h2>Online fundraising: a social experiment</h2>
<p>Each year, runners and others <a href="http://theruniverse.com/2014/07/charity-running-stats/">raise</a> hundreds of millions of dollars and pounds in sponsorship donations, mostly through online fundraising pages that make it easier for them to solicit money. These pages also serve as a public platform for giving, listing all the donations that people have made, with lots of details such as names, amounts and personal messages. </p>
<p>Donors can see what other people have done and know that their giving is also visible to others. And since the fundraisers typically solicit donations from their friends, family and colleagues, these other donors are likely to be people that they know and interact with socially. </p>
<p>Some donors will want to fit in and follow the herd, while others will want to stand out from the crowd. Either way, other people’s donations set a benchmark and it will surprise few to learn that donors look to amounts given by other people in deciding how much they should give. </p>
<p>In <a href="http://onlinelibrary.wiley.com/doi/10.1111/ecoj.12114/abstract">previous work</a>, we have shown that a large donation of £100 (US$150) or more, particularly when made early on, can have a sizable positive effect on how much later donors give, increasing subsequent donations by an average of £10. Small donations, on the other hand, have the opposite effect. If everyone has been donating about £30, then the first smaller donation of £10 reduces the average of subsequent amounts closer to £20.</p>
<p>One of our more surprising findings, however, was that large donations tended to elicit a a stronger competitive response from males when the person raising the money was an attractive woman. In biological terms, male donors appear to engage in “competitive helping.”</p>
<h2>Competitive giving</h2>
<p>In a <a href="http://www.cell.com/current-biology/abstract/S0960-9822(15)00211-0">paper</a> published last week in Current Biology and funded by the Royal Society, we reported the findings of a new study of competitive helping behavior based on fundraising pages from the 2014 London Marathon. Since we focused on UK sites, all figures are in pounds.</p>
<p>We looked at how subsequent donors reacted to large donations and compared how the responses varied by donor gender and fundraiser gender and attractiveness. The fundraiser’s attractiveness was scored on the basis of external assessments of the fundraisers’ profile photos, and “attractive” was defined as the top 25% of scores.</p>
<p>We hoped to learn whether male donors increase their giving more in response to a large donation when there is an attractive female fundraiser. We also considered what happens when the person making the large donation is a man – let’s call him the alpha donor – to determine whether other male donors would increase their giving as a result. </p>
<p>The results were striking. We confirmed that large donations typically elicit a positive response among subsequent donors in terms of how much they give. But the increase in giving triggered by a large donation is <em>four times greater</em> among male donors when they are responding to a large donation given by another man and when there is an attractive female fundraiser (£38 more on average, compared with only a £10 increase for all donors). </p>
<p>This subconscious response by men could have an evolutionary function as theories predict that generous actions can honestly signal hidden qualities such as wealth or desirable personality attributes such as generosity to potential partners.</p>
<p>The result is even more striking when you think of some of the imperfections in the data that would tend to make it less likely that we would observe such an effect. </p>
<p>For example, we would expect this type of competition among males for attractive but unrelated females, but not necessarily from males who are related to the fundraiser (for example fathers and brothers). Since we didn’t know whether donors were related to the fundraiser, we couldn’t focus on this case and had to average over all donors. </p>
<p>The study involved a review of 2,561 fundraising pages from the 2014 London marathon, focusing on 668 that met the required criteria. Each needed to include an image of the fundraiser whose gender was identified and attractiveness verified independently. The pages also had to feature large donations from people who could be assigned a gender. A large donation was defined as double the mean donation on the page and at least £50. It was typically around £100.</p>
<h2>Males compete, women don’t</h2>
<p>It is hard to think of another explanation for this other than a biological mechanism: male donors compete, albeit possibly subconsciously, with other male donors for the attention of attractive females. By contrast, there is no such response among female donors. Of course, there may be other triggers that females respond to that were outside the scope of our study, but it seems as though it is only males who feel the urge to compete in generosity. </p>
<p>This makes sense in light of previous studies that have looked at what men and women prioritize in sexual partners: men tend to focus on <a href="http://www.primermagazine.com/2009/learn/the-science-of-sexy-how-evolution-drives-our-lust">signals of fertility</a>, such as youth and waist-to-hip ratio, while women place higher <a href="https://books.google.com/books?id=I20uPfEjsNQC&pg=PA178&lpg=PA178&dq=women+prefer+status+wealth+generosity+in+partners&source=bl&ots=C7PGR3C0mI&sig=ERTLcWVKR2VLqNDpt5GlMWKTnuU&hl=en&sa=X&ei=AqIxVeTFNsaxsASvt4GYDA&ved=0CCYQ6AEwAg#v=onepage&q=women%20prefer%20status%20wealth%20generosity%20in%20partners&f=false">emphasis</a> on signals of status like wealth and generosity.</p>
<p>What are some the implications of this?</p>
<p>Good causes and the desire to do good are important for raising money, but it’s clearly more than just that and understanding some of the other triggers can help to increase donations. </p>
<p>Not everyone can be among the most attractive fundraisers, but it may still be worth choosing a good profile picture. And interestingly, other things seem to work well too. For example, a picture in which the fundraiser is smiling boosts donations by more than 10%. </p>
<p>More broadly, one takeaway is that alpha male competition can be about more than just who is the most macho, suggesting the potential to harness the desire to compete for the goal of doing good.</p><img src="https://counter.theconversation.com/content/40280/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Sarah Smith receives funding from ESRC, Leverhulme. This article does not reflect the views of the research councils.</span></em></p><p class="fine-print"><em><span>Nichola Raihani consults to an online fundraising company. She receives funding from The Royal Society.</span></em></p>A competition already took place ahead of this week’s road races in Boston and London: men outbidding each other to show an attractive woman how generous they are.Sarah Smith, Professor of Economics, University of BristolNichola Raihani, Senior Research Associate in Life Sciences, UCLLicensed as Creative Commons – attribution, no derivatives.tag:theconversation.com,2011:article/255652014-04-12T17:43:47Z2014-04-12T17:43:47ZIs there an optimum style for running the marathon?<p>Most of the brave and hardy runners in Sunday’s London Marathon will have put themselves through a lengthy training programme to build up strength and stamina as well as physical and mental fitness. </p>
<p>They will also probably have been bombarded with information from running magazines, sports technology and footwear companies and fellow runners about the best way to run, the best kit to wear, how to avoid injury and how to increase performance. But is there a best way to run?</p>
<h2>Barefoot running</h2>
<figure class="align-right ">
<img alt="" src="https://images.theconversation.com/files/46247/original/mgy93kr4-1397231704.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/46247/original/mgy93kr4-1397231704.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=450&fit=crop&dpr=1 600w, https://images.theconversation.com/files/46247/original/mgy93kr4-1397231704.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=450&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/46247/original/mgy93kr4-1397231704.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=450&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/46247/original/mgy93kr4-1397231704.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=566&fit=crop&dpr=1 754w, https://images.theconversation.com/files/46247/original/mgy93kr4-1397231704.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=566&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/46247/original/mgy93kr4-1397231704.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=566&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Limbering up.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/lloydcrew/6990644445/sizes/o/">Lloydcrew</a>, <a class="license" href="http://creativecommons.org/licenses/by/4.0/">CC BY</a></span>
</figcaption>
</figure>
<p>There is an ongoing debate among the scientific and running communities about the best way to run. In 2010, Harvard professor Dan Lieberman and colleagues put forward <a href="http://www.nature.com/nature/journal/v463/n7280/full/nature08723.html">a logical and well-reasoned argument</a> that humans had evolved to run with no shoes on their feet and that the development of the built-up sole in modern training shoes had changed the way we run. </p>
<p>Data showed that Kalenjin tribesmen from the Rift Valley in Kenya, who routinely run barefoot, didn’t strike the ground with their heel but with the ball of their foot, because it hurt to strike the ground with their heel. But because modern trainers protect feet with a large, built-up sole the majority of people who run in them strike the ground with their heel first. </p>
<p>It was proposed by Lieberman and team that this change in foot-strike pattern could potentially reduce running performance and increase the risk of getting injured. To work out whether this argument is true, it’s important to understand how the leg functions during a run. </p>
<figure class="align-left ">
<img alt="" src="https://images.theconversation.com/files/46250/original/9m4xdjrr-1397232824.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/46250/original/9m4xdjrr-1397232824.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/46250/original/9m4xdjrr-1397232824.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/46250/original/9m4xdjrr-1397232824.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/46250/original/9m4xdjrr-1397232824.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/46250/original/9m4xdjrr-1397232824.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/46250/original/9m4xdjrr-1397232824.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
<figcaption>
<span class="caption">Bouncing powers us along.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/samjudson/1463863381/sizes/l">Sam Judson</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-sa/4.0/">CC BY-NC-SA</a></span>
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</figure>
<p>When we run, <a href="http://www.sciencedirect.com/science/article/pii/0021929090900422">we bounce along from one leg to the next</a> and when each leg strikes the ground, some of the energy of that impact is stored within the elastic structures of the leg (the tendons and ligaments). When that leg pushes off the ground again, the elastic structures recoil and that energy is recycled to help power the runner into the next stride, just like a pogo stick. This mechanism is hugely important to run efficiently and is one of the reasons why, as a species, we can run for very long periods of time compared to many other animals.</p>
<p>The part of our foot that first strikes the ground when we run has the potential to influence which of the elastic structures in our leg can be used to store energy. When we strike the ground with our heel, the majority of the energy is stored in our Achilles tendon, but when we strike the ground with our forefoot, there is potential that some energy will also be stored in the elastic structures of our foot. This could mean that more of the total energy of impact is stored, rather than absorbed by other tissues in the leg. </p>
<p>However, in order to control the foot during a mid or a forefoot landing, it is necessary to generate more force with your calf muscles, which can be tiring. So there is a trade-off between the potential energy advantages and disadvantages.</p>
<h2>What do elite runners do?</h2>
<p>If those are the theoretical arguments, how do they translate into practice? A number of studies have shown that <a href="http://journals.lww.com/nsca-jscr/Abstract/2007/08000/Foot_Strike_Patterns_of_Runners_At_the_15_Km_Point.40.aspx">the majority (about 75%) of endurance runners</a> who wear shoes will strike the ground with their heel. But if you look at the group of elite runners who start and finish the marathon first on Sunday you’ll see that many of them won’t run with a heel strike, but will strike the ground with the middle or the ball of their foot. </p>
<p>A conclusion from this could be that better runners are more likely to be mid-foot or forefoot strikers and this must therefore be good for performance and minimising the risk of injury. However, there is a slightly complicating factor at play here: speed. The top finishers in the marathon will be running a lot faster than the bulk of the field – and when we run faster we are all more likely to shift to a forefoot strike running style. </p>
<p>Think of yourself as you increase your running speed from a jog to a sprint – you’ll probably strike the ground with your heel when you jog, but run on your toes when you sprint. The is a simple reason for this: when you run quickly there just isn’t enough time to swing your leg far enough in front of you to get your heel onto the ground in each stride, so you put your toes down first. </p>
<p>Elite marathon runners run at an average speed of around 20km/h which for most of us would be pretty close to sprinting, so it is no surprise that most of them don’t strike the ground with their heels. Unfortunately for most of us, we don’t have the muscular or physiological capacity to maintain this sort of pace for 26.2 miles and therefore have a greater flexibility in the way our feet can strike the ground.</p>
<p>A number of research studies have investigated whether one type of foot strike is more efficient than the other (whether it takes less energy to get from A to B) and they’ve suggested that runners are actually <a href="http://jap.physiology.org/content/115/2/194">most efficient in the running style that they naturally use</a>. So the advice to those preparing specifically for a marathon should be to stick with the running style that you naturally use. Change is possible to see if it helps to run more quickly, but it takes a long time to adapt and has to be part of a longer-term plan – doing this in the run-up to a big race isn’t a great idea.</p>
<h2>Changing your running style</h2>
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<img alt="" src="https://images.theconversation.com/files/46246/original/4x9x9kr3-1397231570.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=237&fit=clip" srcset="https://images.theconversation.com/files/46246/original/4x9x9kr3-1397231570.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=600&h=400&fit=crop&dpr=1 600w, https://images.theconversation.com/files/46246/original/4x9x9kr3-1397231570.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=600&h=400&fit=crop&dpr=2 1200w, https://images.theconversation.com/files/46246/original/4x9x9kr3-1397231570.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=600&h=400&fit=crop&dpr=3 1800w, https://images.theconversation.com/files/46246/original/4x9x9kr3-1397231570.jpg?ixlib=rb-1.1.0&q=45&auto=format&w=754&h=503&fit=crop&dpr=1 754w, https://images.theconversation.com/files/46246/original/4x9x9kr3-1397231570.jpg?ixlib=rb-1.1.0&q=30&auto=format&w=754&h=503&fit=crop&dpr=2 1508w, https://images.theconversation.com/files/46246/original/4x9x9kr3-1397231570.jpg?ixlib=rb-1.1.0&q=15&auto=format&w=754&h=503&fit=crop&dpr=3 2262w" sizes="(min-width: 1466px) 754px, (max-width: 599px) 100vw, (min-width: 600px) 600px, 237px">
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<span class="caption">Barely there.</span>
<span class="attribution"><a class="source" href="https://www.flickr.com/photos/gchicco/4459878335/sizes/l">Rampant Gian</a>, <a class="license" href="http://creativecommons.org/licenses/by-nc-sa/4.0/">CC BY-NC-SA</a></span>
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<p>Changing your running style can be introduced in a training plan. Many of the footwear companies are now marketing minimalist shoes to help with this process. These aim to mimic a barefoot situation, in which the foot is more flexible than in a traditional modern trainer – but also to provide some protection to the sole of the foot. </p>
<p>A recent study has shown that these <a href="http://link.springer.com/article/10.1007/s00421-013-2634-7">minimalist shoes can help to cement a change</a> in technique away from heel striking, because if you do it will hurt. But this is not an essential part of a technique change and it is perfectly possible to implement a change in running style with a little time and concerted effort without changing your shoes.</p>
<p>Any change in running style will alter the distribution of load across the bones, muscles and tendons of the legs. So for those runners who have had persistent injuries such as shin or knee pain, a subtle change in running style could help to alleviate the loads on the troublesome structures, <a href="http://www.jospt.org/doi/abs/10.2519/jospt.2011.3771?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed&#.U0gU7KxOA4k">and potentially reduce the pain</a>. But it must be stressed that any such change should be undertaken gradually as a sudden change in training load or running style is likely to cause far more problems than it will solve.</p><img src="https://counter.theconversation.com/content/25565/count.gif" alt="The Conversation" width="1" height="1" />
<p class="fine-print"><em><span>Polly McGuigan does not work for, consult, own shares in or receive funding from any company or organisation that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.</span></em></p>There’s so much information out there on how to run, but here’s the best way to do it long distance.Polly McGuigan, Lecturer in Biomechanics, University of BathLicensed as Creative Commons – attribution, no derivatives.