Cologne, Germany - Your legs ache, you can hardly breathe calmly - and you are tremendously happy. This is how many marathon runners describe what they feel on reaching the finish line. "The few minutes after the race are the best," remarked Jens Gauger, a sports physiotherapist and running coach from Hamburg.
The marathon distance of 42.195 kilometres is a tough challenge for many casual joggers. Solid preparation involves more than just regular leisure-time running.
"A lot of people want to get outdoors into the fresh air. That's not enough, though," noted Billy Sperlich, a sports training specialist at the German Sport University in Cologne. "Weight training, in conjunction with running, is a necessary part of the preparation."
For that reason alone, inexperienced runners need about six months to get into shape for a marathon.
"The cardiovascular system adapts quickly," Sperlich pointed out. But muscles, and especially tendons, require more time to develop. Runners who demand too much of their bodies too soon risk joint problems.
"Long-distance runs put a lot of strain on tendons, and also on knees, hips and the lower back," Sperlich said.
Experts advise experienced casual runners to train for three or four months before a marathon. These runners still have enough time to prepare for the major autumn marathons in Cologne, Frankfurt and Berlin.
Before beginning a training programme, every prospective marathon runner should see his or her family doctor for an electrocardiogramme stress test.
"It indicates possible risks for example, whether any heart disease is present," explained Joern Dethloff, a sports physician from Bochum.
Additionally, a lactate test will tell runners a lot about their personal endurance limits. "With this information you can plan your training and know how fast you can run," Dethloff said.
He advises runners to be more relaxed about their goals. "In the weeks before a marathon, you should have three runs of 30 kilometres. If you are unable to do this, you shouldn't attempt a marathon," said Dethloff, who pointed out that half marathons and 10-kilometre runs were also attractive sporting events.
Improper nutrition can impede progress in training. Wolfgang Feil, a nutritional scientist from the town of Kusterdingen, said the body often reacted in such cases with fatigue, inflammations, or poorer results. "In general, you should eat more carbohydrates - noodles, muesli, bread and rice, for example - to increase energy stores in the muscles and liver," he said.
After long runs of more than 60 minutes, many of the body's carbohydrate reservoirs are depleted. To recuperate quickly after training or competition, Feil recommends promptly ingesting carbohydrates in liquid form, such as undiluted juices, muesli drinks, or carbohydrate-rich sport drinks.
The mind, as well as the body, should be prepared for the big event.
"An unrealistically high goal might be good for motivation at first, but then a realistic goal should be set," advised Jens Kleinert, a sports psychologist at the German Sport University in Cologne.
Novice marathon runners need not run a best time. Just completing the race is enough.
