What Happens To Your Body After Running a Marathon: 5 Key Changes

Running a marathon is an extraordinary physical feat, pushing both body and mind to their limits. For seasoned runners, extensive training builds the discipline necessary to tackle long distances. But what exactly happens to your body during those grueling 26.2 miles? Here’s a concise breakdown of the effects on your body while running a marathon.

Energy and Fatigue

Most runners start at a fast pace, which can lead to quicker energy depletion and early fatigue. Unlike shorter runs, marathons require careful attention to hydration and nutrition due to increased sweating and calorie burn.

Common Physical Reactions

Stomach Cramps:
One of the most frequent complaints among marathon runners is stomach cramps. While the exact cause remains unclear, some experts suggest it may stem from neuromuscular issues, particularly if you start too quickly. If cramps hit, it’s crucial to pause and stretch.

Heart Rate Drop :
During a marathon, your heart rate typically decreases. After finishing, it's essential to keep moving, rehydrate, and refuel with a balanced meal of carbohydrates, protein, and colorful fruits. Studies show that runners experience an average heart rate drop of about 23 beats per minute shortly after the race.

Dehydration Risks:
Hydration is key, especially an hour into the race. Consuming fluids—like water and electrolyte-rich sports drinks—helps replenish lost minerals and maintain muscle function. These drinks can also prevent hyponatremia, a potentially dangerous condition caused by excessive hydration.

Muscle Fatigue :
Long distances lead to muscle fatigue as lactic acid builds up from energy production. When fatigue sets in, using your muscles effectively becomes challenging, increasing the risk of strains and cramps. Training properly and varying your stride can help manage fatigue during the race.

Kidney Stress :
On race day, your kidneys work hard to filter waste but can experience mild damage due to redirected blood flow and dehydration. Fortunately, they usually recover without intervention.

Running a marathon is a test of endurance that impacts your body in several ways. Awareness of these changes can help you prepare better, recover effectively, and enjoy the journey from start to finish. Happy running!