Marathon season is sweeping across Europe. While major races in cities like Paris and Vienna have wrapped up, places like London and Manchester are preparing to welcome thousands of runners. But what really happens inside the body when you take on the challenge of running 42.2 kilometers? The effects go far beyond just tired legs.
From Shrinking Spines to Lost Toenails: The Physical Impact of Running a Marathon
Running a marathon pushes every part of your body to the limit. Here’s what happens along the way:
You Might Get Shorter During the Race
It may sound strange, but it’s true. Studies show that marathon runners can shrink by up to half an inch. This happens because of muscle tension and the loss of fluid between the discs in your spine. As you run, the constant pressure squeezes these discs, making you a bit shorter by the finish line.
Severe Dehydration Is Common
Sweat loss during a marathon can be extreme. Some runners lose up to 5 kilograms of body weight just in sweat. Staying hydrated at water stations is not just helpful; it’s vital. Without enough fluids, runners risk nausea, fainting, and slow muscle recovery after the race.
Burning Thousands of Calories
Running a marathon burns an incredible number of calories — up to 3,500 depending on your weight and pace. This is why “carb-loading” before the race is so important. Eating plenty of carbohydrates gives your body a supply of energy. Many runners also use energy gels during the race to keep their energy levels up.
Feeling No Hunger After Crossing the Line
After dreaming about huge meals during training, many runners find they are not hungry after finishing. This happens because blood flow is still focused on the heart and muscles. At the same time, appetite hormones like ghrelin drop, making food the last thing on a runner’s mind right after the race.
Trouble Sleeping After a Marathon
Even though running a marathon is exhausting, many participants struggle to fall asleep afterward. High levels of adrenaline and cortisol — the stress hormone — keep the body on alert. It can take hours, or even a full day, to fully calm down and rest properly.
Dealing with Unexpected Injuries
Marathon injuries are not limited to sore muscles. Runners often suffer from bleeding nipples, painful chafing, blisters, and even lost toenails. The long distance and repeated friction can lead to surprising and painful side effects that might take weeks to heal.
The Emotional Aftermath: Why Post-Marathon Blues Are Real
Completing a marathon is an amazing achievement, but many runners experience a surprising emotional dip afterward.
Feeling Low After the High
After months of preparation, daily training, and building toward race day, crossing the finish line can leave a runner feeling empty. The intense focus on training suddenly disappears, and some runners find themselves asking, “What now?” This emotional low, often called “marathon blues,” is common.
Combined with physical exhaustion, disrupted sleep, and the body’s recovery process, these feelings are a normal part of post-marathon life. Recognizing them early can help runners manage their emotions better and plan for a smooth recovery.
Preparing for a Healthier Marathon Experience
Understanding what happens to your body and mind during and after a marathon can help you prepare more effectively. Simple steps like proper hydration, balanced nutrition, and setting post-race goals can make a big difference. Listening to your body during recovery is key to avoiding injury and feeling stronger after the race.
Running a marathon is a true test of strength, endurance, and willpower. Knowing the challenges ahead can help runners not only cross the finish line but also enjoy a smoother, healthier journey afterward.