Energy supply
The energy that the muscle needs for longer endurance efforts comes from carbohydrates (sugars) and fats (see energy table). The longer the effort, the more fats, the shorter and more intensive the effort, the more carbohydrates are burned The fat storage of a normal-weight man would be sufficient to run about 30 marathons in a row. The problem, however, is that the energy contained in fats is very difficult to convert.
This means that the body draws its energy from the carbohydrate store during strenuous exertion such as a marathon. However, this storage is limited and often emptied after running about 30 – 35 km, which leads to an unpleasant feeling. One speaks of “running against the wall”, or “from kilometer 35 the man with the hammer comes”.
In order to avoid this condition, one must pay attention to three factors during training. The carbohydrate storage must be increased by training so that the emptying of the carbohydrate storage is postponed as long as possible. This is especially important if the marathon is to be run in a certain time.
Fat burning must be improved through training so that the muscle can be supplied with sufficient energy from the fat storage even if there are not many carbohydrates. This is especially important if the marathon is not to be run in a certain time, but only the distance of 42 km. The switch between burning carbohydrates and fat burning must be trained so that the body does not lack energy when the carbohydrate store is emptied.
These 3 factors also determine the training. An athlete who tries to run the marathon in a certain time should aim specifically at increasing the carbohydrate storage. At this point we would like to draw your attention to our topic endurance performance diagnostics.
Energy overview
ATP (Adenosine Tri-Phosphate) is the final product needed for muscle performance. The overview shows the different ways to generate energy 2. anaerobic – lactacid: glucose (carbohydrates)(lactate)-> ATP 3. aerobic process: glucose (carbohydrates)+ oxygen -> ATP + H2O + CO2 4. aerobic process: free fatty acids + O2 -> ATP + H2O + CO2
More and more people are getting enthusiastic about marathon sports, but reaching the finish line is often further away than the first impression suggests. Many hobby runners try their hand at a marathon without considering the risks and problems that arise. Those who can afford it get professional advice from an expert. Starting with training advice and ending with optimal training support.Here you will find detailed information about personal training
