Explain why marathon runners use physiological and psychological strategies during recovery. Use examples to support your answer. (8 marks)
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- Marathon runners use physiological recovery strategies because prolonged running places significant stress on the body’s systems. This occurs because over 42 km the muscles accumulate metabolic by-products and sustain small amounts of tissue damage.
- For example, a cool-down of light jogging followed by walking gradually lowers heart rate and metabolism. This maintains circulation while exercise intensity drops, which prevents blood pooling in the lower limbs and helps remove waste products.
- Hydrotherapy is also used because the repeated impact of running causes inflammation and muscle soreness. For instance, cold water immersion constricts blood vessels and reduces swelling in the legs. As a result, delayed onset muscle soreness is reduced and the runner can return to training sooner.
- Psychological recovery strategies are used because a marathon also creates mental fatigue and stress. This happens because the runner must maintain concentration and push through discomfort for several hours, which elevates arousal and stress hormones.
- For example, progressive muscle relaxation, where the runner tenses and releases each muscle group in turn, lowers heart rate and muscle tension. Meditation calms the nervous system and helps the runner mentally disengage from the race. Consequently, sleep quality improves, which supports physical repair and reduces anxiety before the next training block.
- Therefore, physiological and psychological strategies work together: the first restores the body, and the second restores the mind and supports the recovery processes the body relies on.
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- Marathon runners use physiological recovery strategies because prolonged running places significant stress on the body’s systems. This occurs because over 42 km the muscles accumulate metabolic by-products and sustain small amounts of tissue damage.
- For example, a cool-down of light jogging followed by walking gradually lowers heart rate and metabolism. This maintains circulation while exercise intensity drops, which prevents blood pooling in the lower limbs and helps remove waste products.
- Hydrotherapy is also used because the repeated impact of running causes inflammation and muscle soreness. For instance, cold water immersion constricts blood vessels and reduces swelling in the legs. As a result, delayed onset muscle soreness is reduced and the runner can return to training sooner.
- Psychological recovery strategies are used because a marathon also creates mental fatigue and stress. This happens because the runner must maintain concentration and push through discomfort for several hours, which elevates arousal and stress hormones.
- For example, progressive muscle relaxation, where the runner tenses and releases each muscle group in turn, lowers heart rate and muscle tension. Meditation calms the nervous system and helps the runner mentally disengage from the race. Consequently, sleep quality improves, which supports physical repair and reduces anxiety before the next training block.
- Therefore, physiological and psychological strategies work together: the first restores the body, and the second restores the mind and supports the recovery processes the body relies on.
♦♦ Mean mark 48%.