As a two-time national marathon champion, Christian Pflügl from Gschwandt knows how the 42.195 kilometers run. The sports director of the Traunsee half marathon is on Sunday as a “microman” and expert on the live TV broadcast (from 9.15 a.m., ORF Sport+) in Linz. He also provides practical tips for the starters over the full distance.
OÖN: Is the general marathon thesis correct that the man with the hammer comes after 30 kilometers or is it just a question of division?
The body needs significantly more oxygen to burn fat than it does to metabolize carbohydrates. If a runner completes a marathon with insufficient preparation or with too brisk an initial pace, the proportion of fat burning is lower at the beginning. The carbohydrate reserves dwindle faster. If these inventories are then at a very low level, the pace must inevitably be reduced – the slump is here. From this point of view, good and well-tolerated nutrition is important right from the start over such a distance, so that you can conserve these reserves for as long as possible.
Many runners experience issues like stitches on Day X when they have to run faster than usual. Does the running professional also know something like this and what does he do about it?
In any case, do not swallow the cold drinks too hastily at the refreshment points. Breathe deeply in and out as you walk. This provides the body with more oxygen. Alternatively, you can try massaging the painful area with your hand. If these three measures don’t help, you should stop and wait for the pain to pass. After that, perhaps continue walking a little more slowly.
How important is the right material in a race?
Clothing is just as important on the day of the event as running shoes. Both should have been well tested and run in beforehand in training. Do not use cheap clothing or running shoes from discounters, as the seams are not well made and the running shoes do not have the best fit. Also recommended for such long runs: be sure to mask your nipples and apply deer tallow to your armpits and groin to avoid rubbing.
What is an ideal race day breakfast?
The last meal before the run should be eaten two and a half to three hours before. Please use light food, such as a roll with a little butter and honey. Herbal tea and coffee are also okay in moderation. If possible, chew a small piece of banana 30 minutes before the start. This means that the energy reserves are really well filled.
Does the obligatory “pasta party” the day before really make sense?
Every runner has to decide for themselves. If you eat hearty and fatty foods, the whole thing is often heavier in your stomach than you would like. Pasta with tomato sauce is preferable to meat dishes. But the important thing is always: don’t put too much pressure on yourself, just have fun, then the result will come naturally. (free)
Source: Nachrichten
