Marathon Running Physiology and Training

This assignment delves into the physiological aspects of marathon running. It examines topics like heart rate and blood lactate dynamics during a race, the impact of different race lengths on arterial compliance, and the role of dietary antioxidants in female runners' performance. The document also explores thermoregulation strategies, motivational factors influencing marathon participation, and effective nutrition practices for marathon runners, including pre-race, during-race, and post-race fueling.

The physiological and nutritional
assessment of an athlete

TABLE OF CONTENTS
INTRODUCTION...........................................................................................................................3
PART A...........................................................................................................................................4
PART B............................................................................................................................................8
REREFERENCES.........................................................................................................................13

INTRODUCTION
The scope of endurance sports is increasing and athletes associated with the same are
putting the best efforts for optimizing their performance with the help of nutrition and training.
The activities related to endurance exercise which last for 30 minutes or more tend to cause
carbohydrate deplation and dehydration. Therefore, nutritional strategy is developed for working
muscle through delivery of carbohydration (McArdle, Katch and Katch, 2010). The present
report is based on Athlete Andy Galbraith; a senior lecturer in exercise physiology. The selected
athlete is keen runner and offering extensive support for varied athletes in the field of endurance
running at different level. Further, energy system required for running along with fitness
components have been described. Along with the methodology applied for the assessment is also
explained along with justification of results derived.
The energy system applied for athletes like Andy are; the phosphagen system, Glycolysis
and aerobic system. The first one is used for the purpose of transferring energy and reduce the
need of oxygen. It is the short burst intense activity supplier of energy under which production
of energy is done in quicker manner. It is relied on availability of creatine phosphate which has
very limited supply and depletion time (McArdle, Katch and Katch, 2010). Another system of
energy is Glycolysis system also termed as the lactate system. This is applied at the time of non-
availability of enough oxygen for aerobic metabolism. For this purpose, athlete put efforts to
increase their lactate level with the adaptation during the course of endurance training. Another
system is of Aerobic under which protieins, carbohydrate and fates are used for the formation of
energy. This aids to burn the fat so accordingly athlete opt strategy to produce energy for
running.
There are several fitness components used for the purpose of testing or providing the
training for the runner. For this purpose, Body mass, height and heart rate as well as treadmill
test protocol are used. In addition to this, blood sample is taken along with Gas analysis. This
aids to provide the right information about the athlete and assists trainer to provide the right kind
of training for him (Dr. Andy Galbraith, 2017).
The selected athletes as Andy is 36 years old has 186.5 centimeter height and 70.4
kilogram weight. He was tested on 28 march 2017 and found that his MBI kg/m2 was 20.2. The

maximum HR of his was 184 whereas steps for the rest were 1260. The duration of test was
36.52.
PART A
Methodology and justification of the assessment
The study is based on trainer of endurance sports who is keep runner. In this regard
experimental procedure has been applied to test Andy. For this purpose, a certain distance is
decided in advance and running test for 36 minutes was conducted. The incremental laboratory
test was conducted to determine the AT, VO2 max and vVO2 max. Furthermore, UM was used
for determining the AT, VO2 max and vVO2 max in track. The entire test was completing in
duration of 36.54 minutes along with keep record related to Oxygen consumption, aerobic
capacity and Carbon Dioxide production as well as Respiratory exchange ratio. In addition to
this, pulmonary ventilation and several other aspects were also used through which it becomes
easy to test a person on the basis of mentioned scale. In addition to this, heart rate was recorded
according to the last 30 seconds and blood lactate was also analyzed in accordance with the the
time to start stage (Zinner and Sperlich, 2016). Moreover, maximum and minimum test has been
conducted in accordance with the speed of trainer. Apart from this, information related to
environment was also considered that temperature was 22.1 and pressure was 1011 mb along
with 36% humidity in the weather. Application of these different aspects facilitates to identify
the information related to running economy and mechanical efficiency.
Moreover, Anaerobic threshold was also used so as to determine the outstanding
endurance performance. It reflects that how blood lactate increases. It aids to find the
information that how much energy is needed in the athlete to prevail in the particular situation
and beat the competition. Moreover, the ability of athlete to tolerate higher concentration of
lactic aid is also determine with the help of VO2 Max A. This leads to accumulate the right kind
of results and accordingly meet the purpose of research in an effective manner. Therefore, lab
test has been applied and assessment of the study is done accordingly. It would be effective to
understand the heart rate of athlete during the practice or workout (Reed and Gibbs, 2016). Also,
the information related to requirement of energy will be identified along with information related
to fat and protein. In this manner, Gas analyzer and Lab test both are applied for the purpose of
collection right kind of information and applying the same in a most effective manner. This

proves to be effective to derive valid outcome and meet the aim as well as objectives of the study
under consideration. Hence, suitable methodology has been applied under the study so as to meet
the objectives related to physiology and nutritional perspective.
Results of the assessment
In accordance with the result that is identified from the conducted analysis of Andy, it
can be stated that there are three different aspects that has been considered and it will be helpful
enough to make proper analysis or assessment of the result. Three different aspects are as
follows:
9 .5
1 0
1 0 .5
1 1
1 1 .5
1 2
1 2 .5
1 3
1 3 .5
1 4
1 4 .5
0
1
2
3
4
C h a rt T itle
Illustration 1: Blood Lactate

From the above, graph, it can be stated that the rate of Blood Lactate is increasing. The
total time that has been determined to complete the race from the start the rate of Lactate was
1.3mm and it has raised to 3.7 at the end of the rate. The rate has raised drastically and it can be
stated that the rate lactate increases with the increase in exercise that is being performed by the
athlete. The increase in this rate enables to rate the performance level. Further, as per the above
given graph it shows that the rate of blood lactate is raising but it was the 1.2mm when the rate is
not equivalent to other measurements. Further, the above table state about the total speed that
was taken by Andy. With increase in speed the rate of blood lactate is also increasing. This can
be determined as the efforts that are put by Andy at the time of race.
In accordance with the VO2 max it can be stated that it is the maximum rate of oxygen
that is consumed by the individual. As per the findings, it can be stated that the rate of average
VO2 recorded for Any was 59.896. At an average, it can be stated that the normal rate of VO2
max should be 85 mL/(kg·min). On the other hand, for female it is about 77 mL/(kg·min). When
compared with both of these the rate that was measured for Andy is low. It is important for him
to make sure that more effective training need to be performed so that the rate of VO2 can be
raised. Further, the maximum rate of VO2 m/Lmin was 4216.638. it is important for Andy to
make sure that proper efforts are put so that he rate can be raised.
Illustration 2: Heart rate and Blood Lactate

As per the above given analysis, it can be stated that as per the total speed that is being
determined, the rate of heart rate and lactate is raising simultaneously. The heart and lactate
started at the same point and both met at a point. That is the point were the race finished. More
specifically, when the rate of speed was 10 that that time the heart rate was 141 and lactate was
1.3. Further, the rate raised for both sides that is for heart rate and lactate. In this context, the rate
of speed when it was 14, the rate of heart was 173. On the other hand, the rate of lactate was 3.7.
Comparing with others in sports and areas of improvement
The runner athlete performance is different from others such as wrestler and fighters etc.
However, there is common requirement of the endurance athlete and accordingly specific
standards are set related to physiology and nutritional requirement of the personnel. Not only this
but the requirement in the sport person varies as per the men and women both. At this juncture,
they need to apply suitable strategy so as to cope up with changing scenario and meeting their
specific requirement in accordance with the set standards. For example, glycogen and fuel
utilization under women depend on the menstrual cycle (Kim, 2016). In the same manner it
becomes important to ensure the ingestion of carbohydrate. This would make significant impact
on the effective operation of all related activities and determining the well being of the same.
This significant different is considered at the time of stating rules related to gaining weight or
providing training to the people associated with athletics.
It can also be stated that use of carbohydrate is different in all cases. However, for the
enduring exercise it remain almost same. For example, intake of fluid to the limited level tend to
raise the GI discomfort among athletes and they might feel low during the exercise. Owing to
this, dietary practices remain quite specific for meeting purpose of all related parties and provide
them nutrition as per the specific need or requirement (Koehler, 2016). Moreover, the activities

related to swimming and wrestling might have different requirement related to placebo and
water. However, 5% to 8% carbohydrate consumer under the endurance sports is effective as it
contribute towards improving the running performance. Apart from this, objective of
performance benefit revealed only after the occurrence of event >2h. However, under the
endurance sports consumption of carbohydrate night not be effective in case work out remain
less than 90 minutes. Owing to this, this particular time should be higher under the running
activities and accordingly determine the positive impact on the performance.
Still, some of the areas are not clear that whether the consumption of carbohydrate will be
effective in case there is higher consumption. In this manner, it might be possible these specific
confusion might not exist with other sports (Bonsignore and et. al., 2017). Thus, accordingly
potential improvement can brought out through proper research related activities. Moreover, the
condition related to environment must also be considered for the betterment of all related parties
and providing them good experience related to endurance sports. It leads to meet their long as
well as short term objectives effectively through meeting their requirement in the right manner.
PART B
Introduction
The nutritional demand must be fulfilled by the athlete in order to be in the competition
and meeting the requirement of all related parties. This section reflects that physiological and
nutritional demand of the endurance sports through which athlete can get themselves prepared
before the time. This would be effective to access cost effective services and provide them right
kind of training facilitates to sharpen their skills. The report under consideration shed light on
nutritional requirement for athlete who undergo or providing the training regarding the
Marathon. This aspects leads to present the health and sport performance of the respective sport
person in an effectual manner. This in turn it becomes easy to beat the competition and get the
first position in the respective sport. In addition to this, literature review has been completed by
referring different types of studies and provide the specific information related to nutritional
aspect for runner (Stellingwerff, 2016). Moreover, the energy requirement for athlete and CHO
as well as fat along with protein has been mentioned for the specific trainee. In addition to this,
fluid intake and its requirement in accordance with the work out has been explained effectively.

This leads to present the overall scenario related to training and recovery for the person who is
taking part in the race.
Literature review
The chapter of literature review is very important which provide detail information
related to nutritional perspective of athlete. For this purpose, sources such as books, online
articles and journals are referred so as to collect information information related to the topic and
draw valid outcome so as to meet the specific objective of the study. In addition to this, the
literature under consideration shed light on energy requirement for the endurance sports and
related aspect of the same. This would be effective to perform the activities in competition
appropriately as the nutritional requirement is met. Moreover, the need of training and proper
requirement of food and fluid intake has also been explained. Therefore, thematic aspect has
been followed for the better presentation of all related information and finding the outcome in a
most suitable manner.
Energy requirement
The nutritional requirement of endurance sports remain different during the competition
and pre-competition which is considered by the trainer and accordingly all related activities are
completed Hammer and Podlog (2016) stated that carbohydrate loading is requirement to elevate
the glycogen in muscle for exercise. The use of super-compensated muscle glycogen is effective
for improving performance as it lasts more than 90 minutes. On the other hand, in case duration
of exercise goes less than 90 minutes than benefits of super compensated muscle glycogen is not
derived. Though, scenario of well-trained athlete like Andy different from others as they can e
work without requirement of depletion phase before the loading time. Faude and Donath (2016)
found that <60 min ingestion of carbohydrate is needed just before the exercise. He further
found the consumption of carbohydrate before 30-60 minutes do have the adverse impact on the
performance. Moreover, the hyperglycaemia is the result of glucose ingestion just before one of
the exercise that tends to reduce the blood glucose onset immediate after 15-30 minutes of the
exercise. In this manner, taking the carbohydrate before the the workout leads to negatively
affect the performance. Therefore, energy formation remain different in all case so accordingly
trainer provide the guideline to people taking part in the competition.

Best and et. al., (2015) stated that trained people with rebound hypoglycaemia are more
poor in term of glucose tolerance in comparison to those who do not have the same. He stated
that some of the athlete tends to be more sensitive whee they require the better control over
glucose on their body so as to ensure betterment at the time of exercise and after the workout too.
However, sensitive athlete might prone to fatigue if they form rebound hypoglycaemia.
Moreover, the role of insulin sensitivity is very important under trained athletes in context of
prevalence of rebound hypoglycaemia. Moreover, the energy formation might be different in all
cases. For example, glycaemic and insulinaemic response can be minimized at the time of
exercise by causing the delay in feeding.
CHO, Fats and Proteins
As per Braakhuis, Hopkins and Lowe, (2014) one who is thin will be able to quick and
they will be any how better than individuals who are fat. However, stamina is what matters in
order to complete a marathon. How fast an individual is totally depends upon the body capacity
to make use of oxygen for example, when a person get weigh more, then it requires to have more
oxygen to operate. Oxygen enables to get proper functioning of mind sop that one can complete
the race. There are conditions in which one can get even unconscious and this type of situation
arise when proper oxygen is not being supplied. The capability of making use of oxygen is
known to be VO2 Max. McArdle, Katch and Katch, (2010) stated that oxygen can be determined
to be energy, it enables to make individual to run in high speed. It is always better to have low
body fat for athletes. However, it is important o have certain amount of body weight in order to
operate properly. As per the analysis made, it is identified that men should have 15 to 20% body
fat in order to have optimal health. On the other hand, women should have 20 to 25%. In order to
run a marathon, it is essential to have high amount of CHO as it enables to run long distance.
Protein can be determined as the only macro-nutrient left that generates positive associations. Fat
is considered to be bad for the athletes.
Fluid intake
Reed. and Gibbs, (2016) there are different type of aspect that has to be considered in
order to take up fluid intake. In this context, it includes excise intensity, sweat rate, weight,
humidity and temperature. There are different type of research that are conducted and it has been
identified that one should drink when they feel thirsty. It is important to check hydration status as

in marathon it is easy to become dehydrated (Braakhuis, Hopkins and Lowe, 2014). As per the
analysis made, it is identified that one need to have 400 to 800ml of fluid per hour in a marathon.
Further, it is recommended not to consume excess water in short period of time. When such act
is performed, then it leads to hyponatraemia. Once an individual get in the stage of dehydrated,
then it takes time to overcome that condition. During the time of training, it is essential to
consume fluid during the time span of every one hour. Further, it is also important to make sure
that at the start of the marathon one should be hydrated. It is important for one to be conscious
and have proper understanding related with the amount of fluid that should be consumed so that
body functioning may not get negatively affected. Further, taking up of fluid is essential at each
and every interval and the interval can be changed when one feels thirsty. However, it is
important to make sure that one does not consume excess of water as it also has negative impact
over the body.
Summary and conclusion
The aforementioned report concludes athlete must follow the workout related regulation
in order to complete all related activities. This proves to be effective to maintain their stamina
and perform their work related activities in an effectual manner. It can also be concluded that
application of right kind of nutritional aspect is important through which energy level can be
maintained. The studies reflects that protein requirement is highly met by the people even they
do not require in huge quantity. However, some people do not have habit to consume the protein
and accordingly focus on other ingredients for meeting their expectations in an effectual manner.
Owing to this, it is becomes important to shed light on their actual performance effectively. It
can also be stated that people with low energy intake have to go for the training camp due to
extensive need of training. This would be effective for them to get the proper nutrition as they
are in need of the same.
Recommendations
The moderate or appropriate level of carbohydrate must be maintain for the purpose of
reducing or increasing the glucose level in the body of human. Also, it has been found that
dietary protein requirement do not get affected due to moderate and low intensity endurance
exercise. The training demand is increased by the external environment and requirement of the
trained personnel so that accordingly all planning is done and athlete are selected in accordance

with their experience. Moreover, nutritional recommendation must be followed by the athlete so
as to gain the proper energy and reduce the fat which affect the performance of the person to a
great extent (Braakhuis, Hopkins and Lowe, 2014). Though, people who are consuming 15-15%
protein do not require to follow the dietary protein intake as they can survive with the consumed
protein for meeting the performance standards effectively. Therefore, methods applied for the
purpose of protein requirement can be followed in order to meet the specific need of athlete and
ensure their better performance in specified time span. Moreover, the summarize form reflects
that new areas must be incorporated for the improvement related to nutritional perspective of
athlete and meeting their physical requirement in the right manner.
In addition to this, athlete must follow the their diet chart in the right manner and
effectively focus on the work out as guided by the trainer. Not only this but the physical
activities must be controlled in the line of requirement of weight and height etc. The health and
sport performance can be further improved through proper research and experiment so as to get
information related to consumption of carbohydrate and its direct impact on the performance of
athlete. This would be effective to ensure the exact requirement and relative impact on short or
long duration endurance exercise. Moreover, appropriate balance must be maintain between the
physiological and nutritional requirement of the athlete for their better performance. The specific
time pre-competition and during as well as after must also be focused for the producing the valid
outcome.

REREFERENCES
Journals and books
Best, R. and et. al., 2015. Day 1. Posters–Physiology and Nutrition. British Journal of Sports
Medicine. 37. pp.464-470.
Bonsignore, A. and et. al., 2017. The influence of race length on arterial compliance following
an ultra-endurance marathon. European journal of sport science. 17(4). pp.441-446.
Braakhuis, A.J., Hopkins, W.G. and Lowe, T.E., 2014. Effects of dietary antioxidants on training
and performance in female runners. European journal of sport science. 14(2). pp.160-168.
Faude, O. and Donath, L., 2016. Thermoregulation During Marathon Running. In Marathon
Running: Physiology, Psychology, Nutrition and Training Aspects (pp. 69-81). Springer
International Publishing.
Hammer, C. and Podlog, L., 2016. Motivation and Marathon Running. In Marathon Running:
Physiology, Psychology, Nutrition and Training Aspects(pp. 107-124). Springer
International Publishing.
Kim, K., 2016. Sports Scientific Characteristics of Marathon. The Korean Journal of Sports
Medicine. 34(1). pp.19-27.
Koehler, K., 2016. Nutrition for Marathon Running. In Marathon Running: Physiology,
Psychology, Nutrition and Training Aspects (pp. 47-67). Springer International Publishing.
McArdle, W.D., Katch, F.I. and Katch, V.L., 2010. Exercise physiology: nutrition, energy, and
human performance. Lippincott Williams & Wilkins.
Reed, J.L. and Gibbs, J.C., 2016. Marathon Training: Gender and Age Aspects. In Marathon
Running: Physiology, Psychology, Nutrition and Training Aspects (pp. 125-152). Springer
International Publishing.
Stellingwerff, T., 2016. Competition Nutrition Practices of Elite Ultramarathon
Runners. International journal of sport nutrition and exercise metabolism. 26(1). pp.93-
99.
Zinner, C. and Sperlich, B., 2016. Marathon Running: Physiology, Psychology, Nutrition and
Training Aspects. Springer.
Online

Dr. Andy Galbraith. 2017. [Online]. Available through: <https://www.uel.ac.uk/Staff/g/andy-
galbraith>. [Accessed on 6th May 2017].