“It’s more me against the distance instead of me against the field. That’s how I like to think of the marathon,” said Futsum Zienasellasie, just a few hours before the New York Marathon 2024. However, the seasoned long-distance runner knows every aspect of running a 26.2-mile under the sky. He knows the barriers a marathon can pose in front of a runner on the penultimate day—the psychological barriers and the physical barriers. In his comment, the Eritrean-American long-distance hinted at how to oppose the barriers in the mind during a marathon. Yet he missed out on how to counter the physical one. 

Well, there are multitudes of processes regarding how to solve the tiredness in the marathon. But what about the post-race symptoms? Finishing the New York Marathon on November 3 would give you a bag of gifts and a medal. But it would give you unexplainable fatigue, nausea, and a few other weaknesses. How will you resist those? Freight not; here are the solutions. 

The usual ways to overcome the unusual fights at the New York Marathon 2024 

Nausea, fatigue, and loss of appetite are some of the most common symptoms after running a marathon. According to researchers, excessive sweat loss during a marathon leads to these issues. The loss of fluids and electrolytes from the body can cause normal functions in the runner’s system to fail. Furthermore, inadequate intake of fluids or nutrients during the marathon can exacerbate these problems. In the New York Marathon, these issues may arise regardless of the weather conditions or the incline of the course. So, what can runners do to avoid these problems? Dietitian Kristy Bachmann advises that runners should ensure they consume water regularly throughout the race.

Yes, that may sound like a dampener. However, as per Kristy, consuming too much water will dilute the sodium levels in the runner’s body and will cause nausea, cramps, and worse things during or after the race. So she suggests consuming water based on the body weight of the runner before and after a running schedule. Furthermore, the runner should consume the electrolyte mixed water to avoid the dilution of sodium levels in the body. The running gels can also help to keep the sodium level in check. Additionally, you should learn about how to fuel up your body. 

Before participating in the New York Marathon 2024, you should train your body to consume 30 to 90 grams of carbohydrates per hour. During the race, this will serve as your body’s fuel to prevent symptoms like upset stomach and fatigue. However, your ability to consume this amount will improve with consistent training. Therefore, following these steps will be beneficial during the New York Marathon 2024. But if post-race symptoms do occur, what measures should you take?

How should one counter the post-marathon race symptoms if those appear? 

The battle of patience and endurance through the five boroughs of New York City can extend the pain. The excitement after completing the New York Marathon will bring joy and a sense of accomplishment. However, it can also lead to post-race symptoms. So, how can you recognize these symptoms? According to doctors and dietitians, the most common symptoms are nausea, vomiting, and upset stomach. Fortunately, you can minimize these effects or even avoid them after completing your race. How?

As per the dieticians, you should start consuming carbohydrates and electrolytes in the next 30 minutes of the race, but in small amounts. A measured approach will help to keep the nutrient level of the body in check. However, the best option will be the fluids. A highly sodium-filled drink will be a soul-saver. But if it is not available, then you can go for the food. But thankfully, at the end of the New York Marathon, you will get a Gatorade drink to level things up. Among the foods, a protein or chocolate bar will do the job for you. And if you are a vegan, then you can opt for soy milk or any other vegan shake. But if there are deep issues such as extreme nausea, chest pain, or lack of urine for hours, then you should go for the medics. Yet, in the New York Marathon 2024, medical assistance will monitor such issues. Therefore, you can avail of their assistance if the situation deteriorates.