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“Successful marathoners have these physiological attributes: �� High proportion of slow-twitch muscle fibers. This trait is genetically determined and influences the other physiological characteristics listed here. �� High lactate threshold. This is the ability to produce energy at a fast rate aerobically without accumulating high levels of lactate in your muscles and blood. �� High glycogen storage and well-developed fat utilization. These traits enable you to store enough glycogen in your muscles and liver to run hard for 26.2 miles (42.2 km) and enable your muscles to rely more on fat for fuel. �� Excellent running economy. This is the ability to use oxygen economically when running at marathon pace. �� High maximal oxygen uptake (VO2max). This is the ability to transport large amounts of oxygen to your muscles and the ability of your muscles to extract and use oxygen. �� Quick recovery. This is the ability to recover from training quickly.”
― Pete Pfitzinger, Advanced Marathoning