Marathon season has taken over Europe’s cities, transforming streets into bustling paths filled with runners, all striving for medals, personal bests, and memorable moments. But running a marathon isn’t just about crossing the finish line. It’s a monumental physical and mental challenge. Here’s what you can expect to happen to your body and mind after completing a marathon.
1. You Might Shrink Slightly
One of the surprising things many runners experience is a temporary reduction in height. Studies have shown that you can lose up to half an inch during a marathon. This decrease is caused by muscle tension and fluid loss in the spinal discs. As you run, the weight and impact on your spine compress the discs between your vertebrae. The good news is that once you rehydrate and rest, you’ll return to your normal height. So, don’t worry; it’s just a temporary effect!
2. Dehydration Is a Serious Risk
Marathons can be grueling, and hydration is crucial. On average, runners sweat out between 2 to 5 kilograms of water throughout the race. After the race, stepping on the scale may show a significant drop in weight, which can be unsettling. Hydration during the race is critical to prevent dehydration, which can lead to nausea, fainting, and poor muscle recovery. Runners should take advantage of the hydration stations along the course, ensuring that they’re replenishing lost fluids regularly. Post-race, it’s also important to rehydrate with electrolytes to help the body restore its natural balance.
3. You Will Burn an Impressive Number of Calories
Running a marathon requires a lot of energy. On average, a runner will burn between 2,500 to 3,500 calories during the race. The exact number depends on several factors, including body weight, fitness level, and pace. This is one of the reasons why carb-loading the night before a race is a popular tactic. Carbohydrates serve as a quick energy source, and running burns these carbs and fats for fuel. Energy gels, taken during the race, help replenish carbohydrates quickly, ensuring that runners don’t run out of fuel. By the end of the race, your body will have used a significant amount of energy.
4. Post-Race Hunger May Not Arrive Immediately
It’s common to crave food during the race, especially after pushing through the miles. However, after finishing a marathon, you might not feel hungry immediately. This is because intense physical exercise causes blood flow to be redirected to essential organs like the heart and muscles. As a result, your appetite hormones, including ghrelin, are suppressed. This means you might not feel the urge to eat right away. It could take several hours before your body signals that it’s time to refuel. When you do feel hungry, it’s important to listen to your body and eat foods that will aid in recovery.
5. Sleep Might Be Elusive
You may feel completely exhausted after running a marathon, but falling asleep may be more difficult than expected. Despite your body’s fatigue, sleep might elude you for a while. High levels of adrenaline, elevated cortisol (the stress hormone), and the rush of endorphins can keep your body in an excited state long after crossing the finish line. Many runners report feeling wired or restless after a marathon, and this can make it hard to fall asleep. While everyone reacts differently, it’s common for your sleep patterns to be disrupted after such a physically demanding event.
6. Expect Some Unpleasant Physical Aftermath
Marathons take a significant toll on the body, and the aftermath can be quite uncomfortable. Beyond the expected sore muscles, many runners experience some unpleasant side effects, including bleeding nipples, extreme chafing, and even lost toenails. These injuries often come from the physical stress and friction that occurs during the race. The skin can rub against clothing or shoes for hours, causing chafing or blisters. Toenails may fall off due to the pressure and constant pounding of the feet against the ground. While these are all part of the experience, they are still unwelcome reminders of the physical demands of the race.
7. You May Experience ‘Marathon Blues’
After months of intense training and focus, it’s common for runners to experience a sense of emotional letdown after completing a marathon. The so-called “marathon blues” can occur when the race is over, and you no longer have a clear goal to focus on. Many runners report feeling sadness, a sense of displacement, or lack of purpose after finishing the race. This is partly due to the chemical comedown following the massive rush of endorphins that accompany the race. It’s normal to feel a bit lost after such a significant achievement. Giving yourself time to adjust and setting new goals, such as signing up for another race or starting a new fitness challenge, can help ease the transition back to normal life.
Completing a marathon is a monumental achievement, but it comes with both physical and mental challenges. Your body will undergo several temporary changes, including height loss, dehydration, and calorie burn. While the post-race aftermath can include sore muscles, chafing, and difficulty sleeping, the sense of accomplishment is unparalleled. Understanding these effects can help runners better prepare and recover from the intense demands of marathon running.