Note – blog updated on 8 December 2024 – see underlined text.
🏃♂️ My 5th Marathon: A Celebration of 5’s 🎉
My 5th marathon (Florence, 24 Nov 2024) marked a significant improvement on my personal best (set during my first marathon 5 years ago): 4h 3m. To ‘celebrate’ my 5’s (marathon and years since the first completed), here are my top 5 benefits of training for and running a marathon:
5. Discipline
It takes self-control to push oneself out the door, or onto the treadmill if it’s indoors. Unfortunately, mine broke halfway through my training. I thought I’d stop, as I preferred to use the time on the rotating belt to also do other things like watching movies. But then I (re-)discovered the beauty of running in the neighbourhood, even if it’s quite hilly, and exploring new paths according to my mood. Of course, there are many other activities that promote discipline, which is why this is #5 on my list.
4. Beyond ‘the 2500-calorie barrier’ (or the 30 km barrier)
This is my simplistic way to look at it, though it’s possibly correct, as it relates to the fact that 2500 calories is about a daily intake. While I’m happy to run 20–25 km with no additional intake of fluids or solids, beyond that becomes impossible. That’s why the marathon is a great distance to test this limit (it doesn’t have to be exactly 42.2 km—it could be 40 km or 44 km—but it should be well above 30 km).
It takes effort to cross this barrier, both physically and psychologically. Long runs are critical for this, though experts don’t recommend running the full 42.2 km in training. Then again, a marathon itself can be training for the next one—if it’s close enough!
3. Physical Fitness and Wellbeing
I’ve learned so much about heart rates, VO2 Max, and other physiological metrics. I can repeat the terms but couldn’t fully explain the processes behind them. Still, it felt great to see my resting heart rate drop to around 55 bpm as training progressed! There were also many days when I felt tired and didn’t feel like going for a run, but after completing it—usually a 10 km run—I’d feel relieved. As part of the training, one also learns when and how much to push, which helps prevent injuries and illnesses by making you more attuned to your body’s internal workings.
I’ve also learned the importance of cross-training—in my case, particularly yoga, mainly for flexibility but also to strengthen the knees.
2. The Best Predictor of Marathon Results is the Effort You Put In
The amount of work (i.e., hours of running) is scientifically the best predictor of results. This is particularly true for the so-called slow runs, which are defined as running at a ‘zone 2’ heart rate (out of 5 zones) or, more practically, at a pace where one can hold a conversation. It is recommended that these slow runs make up about 80% of the training. These should be complemented by the so-called ‘quality’ training sessions, which focus i) on muscular strength and ii) on significantly pushing speed (through shorter intervals). But, of course, there are many ‘confounding factors’: lack of sleep, poor nutrition management (especially on race day), poor pacing (this is a biggie), and, of course, the weather.
Weather is huge for me—I’ve worked out that my efficiency drops with increasing temperature, more precisely dew point temperature, at a rate of about 1–2% per degree (worse than the 0.5%/degree of a solar PV panel!). While we can’t control the weather, it’s important to optimise everything else, including the appropriate clothing and nutrition for the specific weather.
1. Learning About Yourself—Body and Mind
It sounds trite, but this is the most important benefit. Marathon training teaches you to listen to every nerve and muscle in your body – it’s almost like tuning a machine. For example, I’ve found that my body alignment strongly benefits from a 0.5 cm heel lifter under one foot. It sounds pretty minor but without it, I experience pain running all along one side of my body, from my knee to my hip, jaw, and even teeth (luckily, the dentist couldn’t find anything wrong!). I know this because I felt the pain for more than a week after a 30 km run without using it (as a test, following the advice of an osteopath). The pain disappeared when I restored it. And by the way, the same osteopath, like others I’ve consulted in the past, says running is the worst form of exercise (though I still like osteopaths in general, aside from their strong views like this). This is all empirical, but I’ve done enough testing to be 99% convinced. (A scientist is never 100% certain, though we also say you should never say never!). The lesson here is that it is vital to listen to your body and recognize when it’s okay to push and when it’s more appropriate to rest (even for several days—recovery time can often be more beneficial than continuing to push a strained body) to avoid severe injuries. These factors are highly individual, whether you run competitively or for fun, and are also age-dependent. There are no strict rules—just the importance of truly tuning in to your body.
More importantly, there is a strong psychological component to running a marathon, and that’s where a lot of learning comes from. My first marathon was my previous best (about 4h 15m) and the only one where I never stopped running. In the others, I’ve walked some, to a lot, so it becomes tempting to start walking when you’re reminded that you can still get to the finish line even by walking (within the 6h limit!). That first time, it was so painful I couldn’t walk for two days afterward. This time was different—I never walked, finished strong and didn’t have the same recovery struggles because of the amount of effort I put into training. So beyond the physical benefits, marathons teach resilience: they remind you that even when the finish line feels impossibly far, you’re capable of much more than you think.
Other Things I Enjoy About Marathons🏅
- The crowds cheering you on and calling your name (thank you for taking the time to read my bib!).
- Creative signs from spectators, like “This is just an excuse to eat more pasta” (common but amusing) or “Tap here for power” (instead, I find “Smile—you paid for this” a bit cheap).
- Watching spectacular landmarks, like Florence’s Duomo or Venice’s Canal Grande and St. Mark’s Square.
I didn’t mention my 6th marathon, a “did not finish” from 13 years ago, as that’s another story – not a fun one at all – but it taught me a lot too.
Closing Thoughts 🌟
I wish I’d taken up long-distance running before my 40s, as I know I won’t shave much time off my current PB – though I’m pretty sure I’ll still be able to improve it. But time isn’t everything – the benefits of running go far beyond that. It’s never too late to start (well, almost never—see my reference to “never” above). One step at a time, even if starting with a 40.2 m jog, can lead to truly satisfying achievements!
