Running a marathon isn't the same as going on a regular jog or workout run. Your speed changes with each distance you cover, and your body adjusts to compensate for the strain. In this situation, you may find yourself asking, "How fast can a 200-lb man run a marathon, in terms of speed and body size?"
Well, we’ve done the research and in this article, we’ll explain how long it would take a 200lb man to complete a marathon. We will also look at tips for running when you’re overweight and how to complete your marathon run. Let’s get started.
What Factors Affect How Fast a 200lb Man Can Run a Marathon?
When running a marathon, weight isn't the only factor determining how fast the runner completes the race. Here are some other parameters to keep in mind:
Dehydration
When you start the marathon, you can bustle with energy and be ready to conquer the terrain. However, you can find it challenging to maintain your pace late in the marathon, and dehydration is a significant cause.
Despite what you heard about "pushing through" and gaining with pain, you need to drink lots of water when running. Restricting your water intake will only strain your body and exhaust you quickly. According to a study, you can lose 2.5 liters to 6.8 liters of fluid when running a marathon.
This is crucial if you're heavier, as you lose more fluid and have to balance it out by drinking more water. That said, you should remember that drinking more fluid will not make you run faster. It just ensures you can maintain a regular speed for most of the race.
Muscle Cramps
Nearly every runner experiences muscle cramps when running a marathon, and our 200-pound man is no exception. It's the direct effect of placing intense strain on your body while attempting 26.2 miles at a stretch. You must also realize that getting a muscle cramp will affect your running speed. It also reduces your ability to complete the rest of the race in the best body state possible.
Bad Form
If you're running shorter distances, you don't have to worry about a change in your form. However, a marathon is an entirely different conversation. There's a higher chance of your movement becoming repetitive and becoming strained after an 18-mile stretch. As a result, they become fatigued and less able to perform their job. The result is you lose that picturesque form you started the race with and also run slower.
Hypoglycemia
Hypoglycemia is common in endurance athletes, so you can't miss it when running a marathon weighing 200 lbs. This condition, also known as low blood sugar, happens when your blood sugar falls below 4 mmol/L. Symptoms can include feeling dizzy, heart palpitations, or tired and weak.
When running a marathon, hypoglycemia can make you feel increased effort and deep fatigue. You might also feel the intense urge to lie down in a ditch and nap. Given the amount of strain your body is put under, it's a certainty it will take longer to complete the race.
Shoe Choice
Your running shoe choice is essential to your overall marathon performance. Shoes with proper cushioning can absorb the impact of your feet hitting the ground, reducing the risk of injury. The weight of the shoes also matters, as lighter shoes are more comfortable and easier to run in.
Sock Choice
Running a marathon can be tough on your feet, so your sock choice is an aspect you can't overlook. A good pair of socks can fit snuggly and give you the right comfort for running long distances. You can also get compression socks, which increase your blood flow and reduce muscle fatigue. To find the right fit, you can visit the Hywell store to get excellent running socks for your next marathon.
How to Start Running When You’re Overweight?
If you find yourself over 200lb category and want to lose weight, you must start correctly. Here are some tips for starting your marathon journey when you're overweight:
Check with Your Doctor
If you're about to start running while overweight, sharing your fitness plans and goals with your doctor is important. You should also discuss any pre-existing medical conditions so he or she can determine how they would affect your running program.
Get the Right Shoes
Wearing the wrong running shoes can result in general discomfort and workout injuries. Running when overweight also puts pressure on your joints, exposing you to more harm. You should get shoes with good arch support and extra cushioning to avoid this. It guarantees you can push yourself to the next running level without hurting yourself.
Start Small
No matter how enthusiastic you are, trying to do too much at this early stage is a bad idea. You could burn out or suffer injuries in the process. If you have been inactive for a few months, start by walking on a treadmill or even in a pool. You can start with just 5 or 10 minutes daily throughout the week. The goal is to build a consistent movement and get your body used to the activity. With time, you can ramp it up to a continuous forward motion of 30 minutes before you start running.
Add Strength Training
If you’re not already strength training, you should add it to your routine. It ensures you can run faster and boost your calorie burn rate when running a marathon. Strength training also helps you avoid injuries so you can stay committed to runs without worrying about damage.
How to Successfully Run a Marathon and Ways to Stay Motivated?
If you’re done with all your pre-run checks, the next step is to get out there and move. Here are some tips for making your marathon run easy and ensuring you don’t quit:
Dress Comfortably
Wearing the wrong gear can make your marathon run an uphill task. You should always go with lightweight clothing made of breathable and sweat-wicking materials. This ensures you don’t get too hot and uncomfortable.
Always Warm up and Stretch
Warming is the most important part of a workout, so always check it off our list. You just need a few minutes to warm up before each run to prevent injuries. This routine also gives you room to maximize your fitness gains.
Have an Organized Plan
It’s easy to say you’re going to start running marathons this week and abandon that goal not long after. With an organized routine, you can keep yourself on the success track. It also becomes easier to monitor your progress and how well you’re achieving your goals.
The best part is a running plan doesn’t need to be complicated. You can simply plan out a routine where you have 15-minute runs for three days weekly. As your fitness improves, you can up the intensity with other cross-training activities.
Try Rhythmic Breathing
Struggling to breathe is common in overweight runners who are just getting into marathons. While running, your heart rate increases, and you start breathing faster to take in more oxygen. However, these quicker are shallow and don't give your body the oxygen it needs. Once your breathing is out of control, you feel more fatigued and need to take a break.
You can try rhythmic breathing to help you breathe better while running. This involves timing your breath in rhythm with your steps. In practice, you inhale for three steps and exhale for two. It’s an effective strategy for taking deeper breaths and boosting your oxygen supply.
Get Comfortable Running Socks with Hywell Stores
Running a marathon requires endurance and training, but the right footwear is essential. You won't get far if your socks aren't up to the task you're prepping for. Looking for where to get the perfect running socks? Well, Hywell Stores has you covered.
At Hywell, you can find running socks made with various materials ranging from merino wool to cotton. You can also find the right pair for any terrain you’re running on. To get started, visit our store and pick out a pair that best suits your needs.
Conclusion
If you've made it this far, you know running a marathon and weighing 200 lb doesn’t mean you’ll run fast or slow. Rather, your speed is subject to health factors like muscle cramps and the accessories you wear, such as running socks. That said, all you need to do is prepare to run correctly, and you'll fly down the track confidently.
FAQ
Can a 200lb Man Run a Marathon?
Yes, he can, but his performance will depend on his health, physical preparation, and running accessories.
Do The Right Socks Help You Run Marathons Better?
Yes, they do. With the right socks, you can have arch support for your feet to absorb the strain of running and improve your movement.
How to Choose the Right Socks for Running a Marathon?
When choosing marathon socks, look for pairs made with breathable and moisture-wicking materials. These can keep your fit dry and sweat-free during your long running periods.
