Athens Marathon Race Details
Authentic Athens Marathon Race Details
Among all the Olympic sport events, the Marathon Race stands out as it was born by a true historic and heroic event. It was a true triumph accomplished by a news-bearing foot soldier from ancient Athens, who announced – with his last words – the victory of the Greeks against the Persians during the Marathon Battle in 490 BC. The 42,195m Marathon Race became one of the most competitive events during the revival of the Olympic Games in 1896. A Greek athlete named Spyros Louis, running what has ever since been referred to as the Original Marathon Course from the ancient city of Marathon to the Panathenaic Stadium in Athens, won the gold medal of the first modern Olympic Games and became a legend of Greek and International Athletics.
The Marathon Race has always had a prominent place in the hearts and minds of sports enthusiasts, as it represents the highest effort where the human body, soul and mind are tested to their limits as the runner presses himself/herself to reach the finish line.
SEGAS, the Hellenic Athletics Federation, has the honor and the historic responsibility to organize annually the Athens Classic Marathon on the Original Marathon Course. Since 1982, the Athens Classic Marathon has been dedicated to Gregoris Lambrakis, the athlete, scientist and Member of Parliament, who was murdered in the 60s and, after his death, became a symbol of Human Rights.
From the year 2011 onwards, OPAP S.A., the leading gaming operator in Greece and one of the major corporations in Greece and Europe, has been nominated Grand Sponsor of the event and its valuable support led to the significant upgrade of the race in all aspects.
Expo and Packet Pick-up
On Friday, November 7, all participants will have time at the Marathon Expo, where we will check in and receive our bib numbers and race gift bags. On Saturday, November 8 we will provide a race day orientation and pasta dinner, so you’ll feel well prepared for the big day. The Marathon opening ceremony and lighting of the Marathon Flame Cauldron will take place this afternoon. At 17:00pm, the 5km race will take place, finishing in the Panathenaic Stadium.
Race day is Sunday, November 9. Our 10km runners will start at 8:15am, and the marathon runners will start at 9:00am. The races will finish in the iconic Panathenaic Stadium. This evening, we’ll cap off the race weekend with a celebration dinner.
Preparation and Nutrition for Marathon Race Day
You have entered the final stretch of your preparation for the coveted marathon. You have put in a lot of time and effort. You’ve seen your physical condition improve week by week and you’re determined to give your best shot that day. Starting from the third week before the marathon, it is very important that the final changes in your weight and body composition have been made, through nutrition and training, At the same time you can test the effect of caffeine, new foods rich in carbohydrates and sports drinks during training to choose the ones that will help you to improve your performance.
During the second week, your attention should focus on the adequate intake of antioxidant substances through the diet, to improve the natural defenses. This can be accomplished by eating at least 8 portions of fruit and vegetables daily. At the same time, the intake of metals (zinc, iron, magnesium and copper) should be increased, as well as that of vitamins E and C, through the consumption of green leafy vegetables, citrus fruits, carrots, whole grains, seafood and meat. Consuming omega-3 fatty acids, either through a supplement or through eating oily fish is recommended to calm muscle pain and boost immunity.
Finally, you should give great importance to efficient sleep, while this week you can experiment with the time before your workouts that is required to absorb the possible new foods. The last week when the training kilometers will decrease, the most important thing is to slightly reduce the portions of food, without missing meals and gradually increase the intake of carbohydrates. Reduce the portions of fat, so that you are sure that your weight will not increase shortly before the race. Clearly this is the week you should follow one of the carb loading protocols. According to the scientific research, this method has been shown to increase muscle glycogen stores above normal levels causing the well-known loading of carbohydrate stores. The day before the race, you should be in optimal hydration, drinking plenty of fluids and using enough salt in your food especially in the last 2 days to ensure the consumption of adequate electrolytes. At this point it is important to mention that in the last week you should avoid drinking alcohol because it causes dehydration.
How to plan your nutritional supply
After you have already studied the route or the race and found the pace you will follow, be sure to find out where the fuel stations will be and plan how you will use them efficiently. Then, base your fuelling not only to help provide immediate energy, but also to minimize the risk of developing hyponatremia and dehydration.
Prevention of Hyponatremia
Hyponatremia can occur if you drink too much fluid, causing dilution of sodium levels in your body, which increases as the duration of the race increases, especially in races of more than 4 hours. For this reason, it is preferable to choose salty foods and drinks in the Marathon race. As endurance athletes, consuming salty snacks and fluids will compensate for sodium loss in sweat and minimize the chances of hyponatremia. A very practical solution would be to prefer sports drinks containing 100mg – 110mg of sodium and 38mg of potassium per 250ml of product or salt tablets. And speaking of potassium…
Maintaining potassium at desired levels
There’s an important reason for the ideal combination of water and banana during the Marathon: Water hydrates and bananas provide potassium.
Potassium is a mineral that “works” with sodium to balance fluid and electrolyte levels in your body. Since steady fluid levels help regulate your heart rate and prevent muscle cramps, potassium is especially important for the runners.
You usually end up with more potassium outside the cells than inside them. This is why you feel weak, suffer from leg cramps and may feel bloated. But thanks, in part, to the combination of banana and water, this imbalance returns to normal in about an hour.
Caution: As the temperature increases, the rate of sweating increases and possibly the loss of sodium in the sweat. So as you understand the consumption of liquids and sodium also need to be increased.
Fuel supply availability
The main nutrient that is used for energy to run the Marathon is carbohydrates. Therefore, it is important that you ensure enough reserves, to be used during the run, but also to make up for losses. Therefore, the supply planning should contain about 30g. – 60g of carbohydrates per hour. For example, 360ml Coke provides 36g. carbohydrates. Additionally, 240ml of water is needed along with any food you consume during the race. Some easy sources to consume carbohydrates are sports drinks and energy gels. There are many brands of products that you can use, but you need to try them in training to be sure that the ones you have chosen suit to your gastrointestinal system. We recommend checking out the race optimized fueling system from NeverSecond. You can find more information and products from NeverSecond at never2.com.
Breakfast at the Marathon race day
It’s SUNDAY… The big day has come and the right thing would be to greet it accordingly. Start the day of the Marathon by giving some attention to your breakfast (bread or rice with turkey or cottage cheese, but obviously for those who have already tried it, bread with honey and cottage cheese or banana with some cheese and bread) and to your hydration. Before the race, 90% of your meal should consist of low-fiber carbohydrates (so avoid whole grains, high-fiber fruits, and raw vegetables) and just before the start you can take an energy drink or gel. For those who have already tried it, a coffee 1 hour before the race will help you in your first kilometers.
Post-Race Tips
Immediately after the race. After crossing the finish line, try to get something warm and put on your clothes. You’re likely to get cold very quickly, and while it won’t help your recovery, warmth will make you feel a lot better. Try to find something to eat. Bananas, energy bars, sports drinks, fruit and bread are good choices. Many marathon runners can’t eat quickly, so just eat a handful of some food. Rehabilitation involves a complex process that includes:
Replenishment of muscles and muscle and liver glycogen stores
Restoration of fluids and electrolytes
Synthesis of new muscle proteins, red blood cells and other protein substances as part of the recovery and adaptation process
Restore Glycogen
Muscle glycogen is the main fuel used by the body during the marathon. Failure to adequately restore glycogen stores used during competition will reduce your performance in subsequent training sessions / competitions.
The main nutritional factor for refuelling the body after the race is the amount of carbohydrates consumed. Depending on the “fuel” loss that accompanies the marathon an athlete may need between 7-12g of carbohydrate per kg of body weight daily (350-840g per day for a 70kg athlete) to ensure adequate glycogen stores.
The first 4-6 hours are the most critical for recovery.
15 minutes after the end of the race drink something high in carbohydrates
2 hours later eat a high carb snack with some protein if possible
4 hours later eat a meal rich in carbohydrates with a moderate amount of protein
Choose high glycemic index carbohydrates for maximum muscle glycogen synthesis
Drink fluids until your urine is pale.
Post-Race Hydration
Most athletes will finish the race dehydrated. Research shows that many athletes do not drink adequate amounts of fluids to restore balance.
Athletes should aim to consume 125-150% of estimated fluid losses within 4-6 hours post-race.
However, replenishing fluids is not enough for hydration after the race, if there is no simultaneous replacement of electrolytes lost through sweat, especially sodium, drinking large volumes of fluids simply leads to large urine losses. Adding sodium, either with drink or food consumed with fluids, will reduce urine losses and consequently enhance fluid balance in the period that follows. Furthermore, sodium will maintain thirst and enhance voluntary intake. Since the amount of sodium considered ideal for hydration (50-80 mmol/L) is high in commercially available sports drinks (according to research) it is recommended that athletes consume fluids with daily sodium-containing foods.
Tips provided by Eirini Babaroutsi, PhD Clinical Dietician-Sports Nutrition, PhD in Sports Nutrition at Harokopio University of Athens; Nutrition Supervisor at Hellenic Athletics Federation.
Medical Information
In order to enjoy the unique experience of participating in the Athens Marathon without putting yourself in danger, you should be healthy and in good physical condition on that day.
NOTICE
Anyone may participate, even those who suffer from serious medical conditions, but only with their doctor’s consent, particularly for the Marathon Race. This is why you should visit you doctor and discuss any medical problems before the start of the event. The same applies to all participants that have not been prepared enough for the race. All participants and especially those you are above 35 years old should have gone through a cardio check up before the race. In any case the responsibility for joining the Athens Marathon, the Authentic is entirely up to the runner. What follows is designed to contribute to a better update regarding your participation in the race, along with achieving the goal of a pleasant and safe race.
Attention: If you have a medical problem that may lead to you having a blackout, such as seizures or diabetes, put a cross on the front of your number and write the details, especially your medication, on the reverse of your number.
ILLNESS AND TRAINING
If you have flu, a feverish cold or tummy bug, do not train untill you have fully recovered. Then start gently and build up gradually. Do not attempt to catch up on lost mileage after illness or injury – this may cause further damage or illness. If you have had flu over the last month please reconsider your participation in the Athens Marathon, the Authentic.
NOTE: If you cannot run 15 miles comfortably one month before the marathon, you will not manage it safely or enjoy it. Please do not run on this occasion. You could participate in the 10km or 5km Road Race instead and still enjoy finishing in the Panathenaic Stadium.
THE DAY BEFORE THE RACE
The day before the race, avoid the intense practice and try to get rest from early time. Prepare your necessary personal belongings, that you will be using the race day. Your dinner will be rich in carbohydrates (bread, pasta, rice, potatoes, etc.). Do not forget to drink a sufficient quantity of water, especially if the day is predicted to be a hot one.
RACE DAY
Get dressed well, accordingly to the weather conditions of the race day. Use lightweight running shoes that you have used before, to avoid any pains and discomfort in your feet.
Begin the race by being hydrated enough. 250ml of water can be a quantity to achieve this, but no later than 30’ before any race start, especially if the day is predicted to be a hot one.
DURING THE RACE
The more you stress yourself in order to finish the race, the more important becomes the need for regular hydration and feeding. Drink at regular intervals, but do not overdo it.
Drinking too little can lead to problems, as you need to replace some of the fluid you lose as sweat. Drinking too much can be very dangerous and lead to hyponatraemia, seizures and even in some cases death. Drink when you feel the need and do not gulp large volumes of fluids before, during and after the race.
Every athlete has different needs according to his or her build, speed and above all the weather as these parameters have an impact on how much you sweat.
Faster runners (under 3h 30) on a warm day may need as much as a litre of fluid per hour (2 pints). Slower runners should need less particularly on a cool day and should not drink more than 500 ml per hour.
Rely on fluids and food that you have already used and tested before. You can trust the products delivered to you in the feeding stations of the race Organizing Committee, but if you prefer, you can carry any supplies of your choice.
There are frequent water stations. You do not need to drink at each one, just swallow a mouthful of water occasionally. If you like sport drinks you will find them at certain stations.
Rescuers will be along on the route and will be covering all the races in health terms, not just where there are fueling stations. If you leave the race, head to the nearest station where medical assistance is provided. We will also provide a WhatsApp contact number so you can contact us in the event of an emergency.
The Marathon
The Marathon Race is open to participants 18 years old (born in 2006) or older. The age of the runners is calculated from the year of birth (not the calendar year).
The Marathon Road Race will start at 9.00am on Sunday.
A time limit of eight (8) hours has been set for completion of the Marathon.
All finishes will be completed by 17:42′ including the time delay of all consecutive starts.
All runners participate in the race AT THEIR OWN RISK. The organizers are not responsible for any issues concerning the health of the participants due to lack of preventive medical check-ups. It is recommended that participants have undergone a recent medical examination before participating in the race. Particular attention should be paid by people who are experiencing any form of heart problems. It is also recommended that all participants, regardless of age, have a full cardiac check up before participating in the race. The organizers will not ask for medical certificates from any athlete, as all participants compete at their own risk.