Notes for first-time marathon runners

Marathon runners need to drink plenty of water, keep moving after crossing the finish line, and rest for two weeks after the race to allow their bodies time to recover.

Electrolyte supplementation

Most marathons have water stations and sports drinks. If you're training on your own, you should bring your own water.

According to sports medicine expert Melissa Leber of the Mount Sinai Health System in the US, running makes you sweat a lot. A large amount of salt (sodium) is lost through sweat, so runners need to replenish electrolytes containing sodium to keep muscles functioning and maintain hydration.

Drinking too much plain water without replenishing electrolytes can lead to hyponatremia during high-intensity exercise, causing nausea, headaches, vomiting, and seizures. Women who are lightweight and inexperienced in long-distance endurance races are more susceptible to this condition.

Ms. Leber recommends that marathon runners drink 2-3 glasses of electrolyte-containing beverages, in addition to plain water, throughout the race.

Marathon running is a challenging endurance sport. Photo: Freepik — Marathon running is a challenging endurance sport. Photo: *Freepik*

Get enough carbohydrates.

Marathon runners may experience heartburn, bloating, stomach pain, or even diarrhea. According to a comprehensive study in Italy in 2023, an estimated 30-90% of athletes in endurance sports, including long-distance running, experience digestive disorders during competition.

Ms. Leber explained that blood moves away from the intestines during the race, so some people experience digestive problems. Maintaining fluid balance (drinks containing water and electrolytes) and consuming sufficient carbohydrates can reduce digestive issues during and after a marathon.

Carbohydrates are also essential for recovery. Runners should eat a carbohydrate-containing snack or drink 20–30 minutes after a race, and a full meal within two hours of finishing the race. The American College of Sports Medicine recommends consuming 30–60 grams of carbohydrates per hour for endurance activities.

Continue moving after reaching the finish line.

Many marathons include a long walk after the finish line where runners can collect their medals, snacks, and water before leaving the race.

Ms. Leber explained that when athletes cross the finish line and stand still, blood pools in their legs, causing blood vessels to swell or dilate, leading to fainting because blood doesn't return to the heart. Therefore, after finishing a marathon, runners should continue walking and not sit still. If feeling dizzy, you can lie down and raise your legs above your head to avoid dizziness.

Two-week break from running

About a week after their first marathon, runners can recover and start running again. However, a few weeks later, they experience aches and pains all over their bodies and have to stop training completely for a while. High-impact activities like marathon running can increase the risk of injury if the body hasn't fully recovered.

Experts recommend that first-time marathon runners should take a two-week break but continue to exercise with other activities such as walking and swimming.

Mr. Ngoc

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