![\"STYLE\"](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/newsletter_style_embed_desktop.png\")
<\/p>\n<\/p>\n
\u201cA marathon is a fantastic achievement. However, it puts a lot of pressure on your body,\u201d physiotherapist Clara Kervyn<\/a> tells the Standard.<\/p>\n \u201cThe body goes into overdrive, uses up glycogen (energy<\/a>) stores in the liver, breaks down muscle and loses fluid and electrolytes, all of which contribute to fatigue and a sense of grogginess and tiredness after the run.\u201d<\/p>\n Here\u2019s how marathon running<\/a> affects the body and what you can do to protect yourself.<\/p>\n How does running a marathon affect your body?<\/p>\n Long-distance runners may experience muscle fatigue, back pain and dehydration<\/p>\n Muscle fatigue and injury<\/strong><\/p>\n Vigorous exercise<\/a> can cause muscle fatigue and injury because stores of glycogen are used up. \u201cAt around 18-20 miles, these stored carbs<\/a> are almost depleted, which is when we use the terminology of hitting the wall,\u201d Dr Jeff Foster, medical director of the UK-based digital healthcare provider specialising in men’s health, Manual, <\/a>tells The Standard.<\/p>\n Muscles can become inflamed and painful and the runner<\/a> may develop cramp. \u201cThere is also the risk of getting microtears due to the repetitive motion which causes tiny tears in the muscle fibres,\u201d Dr Foster says.<\/p>\n \u201cKnee joints, hips and ankles will also be under immense pressure.\u201d<\/p>\n \u201cThe cardiovascular system is put under considerable stress during a marathon,\u201d Aimee Victoria Long<\/a>, a personal trainer, tells the Standard. \u201cRunning long distances increases the heart<\/a> rate because the heart needs to work harder to pump oxygen-rich blood to the muscles.<\/p>\n \u201cIn some cases, there may be temporary impairment of kidney function as the body copes with the extreme demands placed upon it.<\/p>\n Marathon runners typically work up a sweat, cooling the body down. However, this also puts the body at risk of dehydration. <\/p>\n Extreme running can also cause back pain<\/a> because the spine’s vertebrae and intervertebral discs are put under extra pressure. This can also cause a small reduction in height immediately after running.<\/p>\n While running a marathon is challenging, runners may also feel euphoric while doing it. This is due to an increase in \u2018feel-good\u2019 neurotransmitters such as endorphins<\/a>, which boost mood. <\/p>\n What can runners do to prepare for a marathon?<\/p>\n Investing in good-quality running shoes is \u2018often overlooked\u2019, says personal trainer Aimee Victoria Long<\/p>\n PA<\/p>\n Wear good-quality running shoes<\/strong><\/p>\n Personal trainer Aimee Victoria Long says investing in good-quality running shoes<\/a> is \u201coften overlooked,\u201d but it can help to provide \u201cadequate support tailored to your foot type and running style\u201d and \u201cgreatly affect comfort and performance<\/a>\u201c.<\/p>\n \u201cCarbohydrate loading the day before a marathon helps replenish glycogen stores that fuel your muscles during the race,\u201d Dr Richard Alison, former head of performance nutrition at Arsenal FC and nutritionist for Herbalife<\/a>, tells the Standard.<\/p>\n However, on the morning of the race, he suggests eating easily digestible goods like bananas, \u201cwhich are quickly stored in the liver and set you up for a successful race\u201d.<\/p>\n \u201cIn the days leading up to the marathon, all key training will be complete. But there is one specific area I would focus on, particularly on race day itself, and that\u2019s the core,\u201d Michael Fatica, lead osteopath and co-founder of the UK-based wellness and fitness service, Back In Shape Program,<\/a> tells the Standard.<\/p>\n He recommends that marathon runners try a \u201cdead bug\u201d exercise. This involves lying on your back with your knees bent and slowly extending one leg so it is straight, before repeating this with the other leg. <\/p>\n What can runners do to recover after a marathon?<\/p>\n Alphonsus Modebe<\/p>\n Running can cause dehydration, so it\u2019s essential to drink a lot of fluids (ideally containing electrolytes<\/a>) after the race.<\/p>\n It\u2019s also worth getting something to eat. \u201cIt\u2019s important to replenish your energy stores with a meal or snack rich in carbohydrates and protein, ideally in a ratio of 3:1 or 4:1, to effectively restore glycogen levels and aid muscle repair,\u201d says Aimee Victoria Long.<\/p>\n Long adds that \u201cample rest and sufficient sleep\u201d<\/a> are crucial elements of the recovery<\/a> process, as they support bodily repair and overall well-being.\u201d<\/p>\n Partaking in light exercise afterwards can also help recovery. \u201cTaking a short walk for about 10-15 minutes immediately following the race can promote circulation and help clear metabolic waste products from your muscles,\u201d Long says.<\/p>\n Runners may also want to purchase recovery tools to help get their bodies back to normal. \u201cEmploying tools such as pneumatic compression boots<\/a> or scheduling a massage<\/a> can effectively enhance circulation and reduce post-race soreness,\u201d Long says.<\/p>\n![](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/17094915-fd8c69e7-961e-4ea7-9bc9-59a9e6913aee.jpg\")
<\/p>\n![](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/PA-77639126.jpg\")
<\/p>\n![](\"https:\/\/www.europesays.com\/uk\/wp-content\/uploads\/2025\/04\/Alphonsus-Modebe.jpeg\")
\u2018Scheduling a massagecan effectively enhance circulation and reduce post-race soreness,\u2019 says personal trainer Aimee Victoria Long <\/p>\n