Everything You Need to Know to Conquer the 42km Marathon

Conquering the 42 km distance (commonly known as the standard marathon) is not only a physical challenge but also a rigorous test of mental strength for any runner. This legendary distance, steeped in thousands of years of history, has become a symbol of perseverance, strength, and the human spirit’s ability to overcome challenges.

To achieve the goal of completing this distance, runners must meticulously prepare in all aspects—from nutrition and training programs to strategic planning. In today’s article, STEEL will provide all the essential information to bring the 42km goal within your reach.

Completion Rate for the 42km Marathon

As mentioned earlier, completing the 42km distance has never been an easy feat. To give you a realistic perspective, STEEL will share some actual statistics.

According to various studies, the completion rate for marathon runners ranges from approximately 70% to 80%. Despite thorough preparation in both physical and mental aspects, not everyone manages to overcome this challenge.

A study published in the medical journal Spine Journal found that around 32% of participants in a marathon experience muscle and joint issues, especially in the lower back and knees.

To fully understand the significance of this statistic, it’s important to note that most marathon participants are runners with above-average physical fitness and experience. Yet, only 7 or 8 out of 10 manage to cross the finish line. This clearly illustrates the immense strain the body faces when running 42km. 

Average Completion Time for a 42km Marathon

One key factor for marathon participants to consider is the time required to complete the 42 km distance. On average, the completion time for a marathon is around 4 to 5 hours. However, this estimate can vary significantly depending on several factors:

Weather Conditions

Weather plays a crucial role in marathon performance. Temperature, humidity, wind, and even rain can greatly affect a runner’s efficiency, leading to large variations in completion time.

• High temperatures or heat can increase the risk of dehydration and fatigue.
• Cold weather can reduce muscle flexibility and increase the risk of injury.

Both scenarios negatively impact physical performance, with experienced runners sometimes requiring 6-7 hours to finish when faced with adverse weather conditions.

Terrain

The terrain of the racecourse also influences marathon completion time. Steep inclines, uneven surfaces, and challenging terrains require more energy and time to navigate. Conversely, flat courses can significantly reduce completion time.

Physical Condition and Health

Completion time also depends on the runner’s physical condition and health status. Those in good health with adequate preparation and consistent training can finish faster than those lacking preparation or dealing with health issues.

A study published in the Journal of Science and Medicine in Sport in Australia found that the average marathon completion time is approximately 4 hours 22 minutes for men and 4 hours 47 minutes for women.

(Note: These averages are based on global data, including countries with elite runners like the USA and Jamaica. To gain a more realistic perspective for runners in Vietnam, it’s advisable to add around 30 minutes to these times.)

Important Notes for Conquering the 42km Marathon

Before attempting a marathon, runners must ensure they have at least two key elements:

1. Completed shorter running distances, especially a 30km run in your last long run before the marathon: This is crucial because the chances of someone completing a marathon without first completing shorter distances (e.g., 5km) are nearly zero. It’s akin to making sure you can walk without stumbling before learning to run.
2. Thorough preparation following the guidelines provided by the STEEL coaching team: Below are essential steps to take before, during, and after the race.

Before the Run

Proper Warm-Up

Warming up correctly before running is critical, especially for a physically demanding distance like 42km. This process increases blood flow to muscles, raises body temperature, and improves flexibility in joints and muscles, putting your body in the optimal state for high-intensity activity. It also reduces the risk of injury and enhances performance during the run.

Spend at least 10-15 minutes warming up your body with gentle movements like light jogging, stretching, and breathing exercises. Here are full-body warm-up exercises compiled by the STEEL coaching team:

Light Jogging

Run lightly for 5-10 minutes to warm up your body and increase blood flow to muscles and joints. Keep the pace slow and focus on steady breathing.

Stretching

• Stand straight and bend forward to try touching the ground with your hands.
• Hold this position for 10-15 seconds.
• Repeat 5-10 times.

Head and Shoulder Rotations

• Stand upright and rotate your head to the left. Hold for 5-10 seconds, then rotate to the right and hold for another 5-10 seconds.
• Repeat 5-10 times.

Breathing Exercises

• Stand upright and inhale deeply through your nose for 4 seconds.
• Hold your breath for 2 seconds, then exhale through your mouth for 4 seconds.
• Repeat 5-10 times to balance and enhance respiratory efficiency.

Core Exercises

• Lie on your back with hands behind your head.
• Use your abdominal muscles to lift your upper body, keeping your back straight.
• Hold for 10-15 seconds, then release.
• Repeat 5-10 times.

Leg Exercises

• Stand upright, lift one leg, bend the knee, and hold the leg close to your chest with your hands.
• Hold for 10-15 seconds, then release and switch legs.
• Repeat 5-10 times for each leg.

Proper warm-ups ensure your entire body is prepared for the grueling task ahead, reducing the risk of injuries and improving your performance.

Choose the Right Running Shoes

Selecting the right pair of running shoes is crucial for avoiding injuries and enhancing performance. For a long-distance race like 42km, proper foot support is non-negotiable.

• Choose shoes that fit your foot shape, running style, and provide good ventilation. Ensure they feel comfortable and snug.
• Test the shoes thoroughly by running in them over several months and during long runs to confirm they are suitable for a marathon.

Select a Suitable Running Terrain

Choosing the right terrain based on your physical condition and experience is equally important:

• For beginners or those with limited fitness, opt for flat and softer terrains to reduce stress on muscles and joints.
• Experienced runners seeking a challenge can try varied terrains, including hilly or uneven courses, to strengthen muscles and build endurance.

During the Run

Maintaining energy efficiently and staying optimistic are essential for conquering the 42km marathon. Below are the key factors to focus on:

Stay Hydrated

Proper hydration is critical to prevent dehydration during a marathon. However, drinking water requires a strategic approach:

• Drink before feeling thirsty: Thirst indicates dehydration. Avoid waiting until you’re thirsty, as this might cause overdrinking, which negatively impacts your run.
• Avoid overhydration: Drinking excessive amounts of water can lead to water overload and electrolyte imbalances. Drink in controlled amounts.
• Drink regularly: Hydrate every 20-30 minutes, adjusting based on weather and personal needs. This helps maintain hydration without overwhelming your system.

Breathe Properly

Like hydration, breathing must follow proper techniques to avoid running out of breath prematurely. The STEEL coaching team recommends these techniques:

• Nasal Breathing: Breathing through your nose helps filter the air before it reaches your lungs, keeping your airways hydrated and reducing irritation.
• Deep and Steady Breathing: Deep, steady breaths ensure adequate oxygen supply and quick removal of carbon dioxide, boosting endurance.
• Adjust Breathing Rhythm: Adapt your breathing rhythm to match your running pace. Increase breathing frequency when running faster and vice versa.

Run with Proper Technique

Running with proper technique is crucial for optimizing performance and conserving energy during a marathon. Nothing depletes your stamina faster than improper running form. Here are some essential techniques and principles to follow: 

Pace Adjustment

• Start Slow: Begin at a slow pace to allow your body to warm up and settle into a comfortable rhythm.
• Maintain a Steady Pace: Keep a consistent pace and adjust your speed based on how you feel and the remaining distance.
• Monitor Your Body: Continuously assess your physical condition and adjust your pace or running technique if you feel fatigued or uncomfortable.

Key Insight from STEEL Coaches

Based on their extensive experience working with and training runners for marathons, STEEL coaches share this valuable advice:

Many runners who successfully complete a 42km run during training fail to finish the official race. This often happens because they don’t adhere to their pre-planned race strategy.

For instance, the first 10km of a marathon is often the most enjoyable as energy levels are still high. Inexperienced runners may try to optimize their time by accelerating too quickly during this phase. The result? Many of these runners burn out between kilometers 17 and 20.

The key takeaway from STEEL is: No matter how good your fitness level is, sticking to your race plan is essential when tackling a demanding distance like 42km.

Energy Usage and Management

• Use Energy Efficiently: Consume carbohydrate- and protein-rich foods before and after your run to fuel your body. During the race, use energy gels at predetermined intervals (according to your plan) to maintain energy levels.
• Break the Distance into Segments: Divide the 42 km into smaller sections and set goals for completing each segment. This makes the overall target seem more achievable and helps you maintain focus and motivation. 

After the Run

After completing a 42km marathon, relaxing your muscles and allowing your body to recover is essential for minimizing fatigue and preventing injuries. Below are some techniques and principles to follow post-race:

Perform Muscle Relaxation Exercises

• Stretching: Perform gentle stretching exercises to loosen muscles and alleviate tension. Avoid overstretching, as your muscles are in a damaged state after the race, and excessive stretching could lead to injuries.

• Foam Rolling: Use a foam roller to massage your muscles and related groups to reduce soreness and tension. Foam rolling enhances blood circulation and alleviates post-run fatigue.

Hydrate and Refuel

• Hydrate: Continue drinking water after the race to replenish lost fluids and help your body gradually recover from the high-intensity activity.
• Refuel: Eat a balanced diet that includes adequate protein and carbohydrates to restore muscle energy and support recovery after the run. 

Rest Adequately

Allow your body ample rest to recover naturally after the race. Ensure sufficient, high-quality sleep and avoid engaging in high-intensity activities immediately following the marathon.

Post-Run Care

• Cold Showers: Taking a cold shower helps reduce fatigue and minimizes the risk of muscle inflammation post-race.
• Recovery Techniques: Utilize aids like ice packs, massage creams, and other recovery tools to alleviate soreness and speed up the healing process. 

16-Week Training Strategy for a 42km Marathon

Preparing for a 42km marathon requires meticulous planning and a clear strategy. Below is a detailed 16-week training program, divided into four stages, to help you achieve your marathon goal effectively. (Note: This strategy is suitable for runners who have already completed shorter distances.)

Weeks 1-4: Build Basic Endurance and Nutrition Knowledge

• Build Basic Endurance: The primary goal in this phase is to develop your basic endurance through short runs and gradual increases in distance. Start with distances of 3-5 km per run and gradually increase to 6-10km by the end of this phase, aiming for a weekly total of 30-40 km. 
• Enhance Nutrition Knowledge: Focus on understanding nutrition and how to apply it effectively. Ensure proper hydration, and consume sufficient carbohydrates, proteins, and healthy fats to fuel your training and recovery.

Weeks 5-8: Increase Weekly Running Distance

• Increase Running Distance: Gradually increase your weekly running distance to prepare for the marathon. For example, progress from 10-15 km to 15-20 km per run, with a weekly total of 40-60 km.
• Regular Runs: Incorporate regular runs that focus on improving strength and endurance. Include speed runs and hill runs to boost performance and prepare for varied race conditions.

Weeks 9-12: Focus on Strength, Endurance, and Technique

• Build Strength and Endurance: Focus on strength and endurance training, including cardio exercises and proper running techniques. This phase should include a weekly total of 50-70 km.
• Recovery and Rest: Ensure ample rest and recovery between training sessions. Reduce the training load on rest days to allow your body to recuperate.

Weeks 13-16: Reduce Training Load and Prioritize Nutrition

• Taper Training: Reduce the intensity of your training to give your body time to recover before the race. Aim for a weekly total of 30-40 km during this phase.
• Enhance Nutrition: Focus on consuming energy-boosting and recovery-supporting foods. Stay hydrated and include carbohydrate- and protein-rich meals in your diet to optimize performance on race day.

Message from the STEEL Coaching Team

The above provides everything you need to know to conquer the 42km marathon. Remember, achieving this milestone isn’t just about covering a long distance—it’s about surpassing your own limits.

Stay confident, nurture your passion for the challenge, and maintain a strong will. With the strategies compiled by the STEEL coaching team, the 42km marathon will no longer be out of reach. We wish you success on your journey to conquer the marathon!