Four Health Benefits of Marathon Participation

Fisayo David

Marathons, the ultimate test of endurance, have captivated the human spirit for centuries. Beyond the thrill of crossing the finish line, these long-distance races offer a myriad of health benefits that extend far beyond physical fitness. From bolstering cardiovascular health to boosting mental well-being, participation in marathons can be a transformative journey for both body and mind. As the Access Bank Lagos City Marathon draws ever so close, we have elaborated on some of the benefits of participating in – or practising for – mid-long distance running.

Cardiovascular Health: Numerous studies have shown that regular aerobic exercise, such as marathon running, can improve cardiovascular health. According to research, endurance training, like that required for marathon preparation, is associated with reductions in blood pressure, improvements in lipid profiles and enhancements in heart function.

Tempted to say that there’s an age limit to participating in distance races? Interestingly, the greatest benefits have been seen in older, slower marathon runners with higher baseline blood pressure.

Weight Management: Guess how many calories the average person that prepares for a marathon burns.

One hundred calories per mile. Considering the distance of a marathon is 26.2 miles (approximately 42 kilometres), this translates to an average burn of over 2,600 calories. Impressively, this exceeds the recommended daily calorie intake for both men and women.

It is, therefore, apparent that training for and participating in a marathon requires a considerable amount of energy, making it an effective tool for weight management. The high-intensity workouts involved in marathon preparation help burn calories and build muscle mass, leading to a leaner and more toned physique. Moreover, the metabolic boost from marathon training can continue even after the race is over, helping individuals maintain a healthy weight and lifestyle.

Now, stop singing ‘Calory Burner’, get to work and ‘find your fit’. Get it? 

Even if you won’t run on Saturday, just pretend and prepare like you are. 

Mental Well-being: The psychological benefits of marathon running are profound. Engaging in regular exercise releases hormones that act as natural mood lifters, triggering a reduction in stress and anxiety levels. The sense of accomplishment and empowerment experienced upon completing a marathon can also boost self-esteem and confidence, instilling a positive outlook on life. Additionally, the camaraderie and support fostered among fellow runners during training and on race day can create lasting social connections, further enhancing mental well-being.

By participating in sports, young individuals not only enhance their physical well-being but also acquire essential knowledge and skills that can positively impact their academic performance and overall personal growth.

Improved Sleep: The physical exertion of exercise – but for this purpose, marathon training – can lead to more restful and rejuvenating sleep. Regular exercise has been shown to regulate sleep patterns, helping individuals fall asleep faster and enjoy deeper sleep cycles. Scientific literature shows that adults who exercised for at least 30 minutes a day slept an average of 15 minutes longer than those who did not exercise. 

Understandably, the best exercise to improve sleep largely depends on how old you are. For instance, moderate exercise training over the course of several weeks can improve sleep quality and duration for adolescents, whereas vigorous exercise during the same timespan has been shown to decrease sleep duration for some teenagers.

Now as you stew on when to begin your ‘featness’ journey, know that whether you’re a seasoned athlete or a novice, the journey to completing a marathon can be a transformative experience that enriches both body and soul. So, lace up your running shoes, hit the pavement, asphalt or even a treadmill and discover the power of marathons for yourself.

* Mr. David writes from Lagos