By Fitness 
What Is Marathon Running?
Marathon running is a long-distance running competition, with a standard distance of 42,195 km. This is not only a physical challenge but also requires endurance, patience and strong will to overcome one’s limits. For many people, running a marathon is not just a sport but also an opportunity to improve overall health, especially endurance.
Training for and completing a marathon helps you develop physical and mental endurance, while providing many long-term health benefits to the body.
Benefits of Marathon Running for Endurance
Running a marathon brings many benefits to the body’s endurance and overall health. Here are the main benefits that running a marathon brings:
1. Improve Cardiovascular Endurance
Running a marathon requires the body to work continuously for a long time, which helps improve cardiovascular endurance. When you jog, your heart pumps blood faster, helping to increase blood circulation and provide oxygen to your muscles. This makes the heart stronger and reduces the risk of cardiovascular diseases such as high blood pressure and coronary artery disease.
2. Develop Muscular Endurance
Running a marathon not only improves cardiovascular endurance but also develops muscular endurance. When running long distances, leg muscles such as thighs, calves and buttocks must work continuously, helping to increase strength and flexibility. Over time, muscles will become stronger and more tolerant of challenges that require high endurance.
3. Increase Tolerance
Running a marathon requires you to persevere through periods of fatigue and pain. This helps improve the body’s stamina, while enhancing mental strength. Practicing and participating in marathons helps you learn how to face and overcome difficulties, thereby practicing willpower and patience.
4. Burn More Calories and Lose Weight
Running a marathon is one of the ways to burn the most calories. A marathon runner can consume between 2,500 and 3,500 calories during the race. This not only helps lose weight but also helps tone the body and improve shape. Reducing excess fat and developing muscle also plays an important role in improving endurance.
5. Improve Mood and Reduce Stress
When jogging, the body produces the hormone endorphin – a hormone that helps improve mood and create a feeling of happiness. Regular marathon training can help reduce stress and anxiety and improve mental health. In addition, running a marathon also helps you feel more confident and motivated to pursue other goals in life.
Tips to Help You Develop Endurance Through Marathon Running
If you want to improve your endurance through running a marathon, check out the tips below:
1. Gradually Increase Training Distance
Don’t force yourself to run too long a distance right from the start. Gradually increase your exercise distance each week, by 10-20%, to give your body time to adapt. This will help you develop your endurance gradually without the risk of injury.
2. Incorporate Cross Training
Cross-training, like cycling or swimming, helps strengthen muscles without putting too much pressure on the body. This helps improve overall endurance without making the body too tired from just focusing on running.
3. Rest Properly
Rest is an important factor to help muscles recover and grow. Don’t forget to schedule a rest period after each long running session to give your body time to recover and avoid injury. Getting enough rest will help the body develop better and increase endurance more effectively.
4. Maintain a Proper Diet
Diet plays an important role in developing endurance. Make sure you get enough protein, carbohydrates and healthy fats to support muscle recovery and strength. In particular, drinking enough water before, during and after running is extremely important to maintain energy and flexibility.
