This blog post is based on Politiken’s article “Gør som Danmarks hurtigste maratonmand: Giv den gas, men med måde”
For most runners, it’s all about finding the balance between training, recovery, and the joy of running. But what happens when you combine science, technology, and a targeted approach? Denmark’s fastest marathon runner, Jacob Simonsen, has the answer.
With an impressive time of 2 hours, 7 minutes, and 51 seconds at the 2024 Berlin Marathon, Simonsen has set a new standard. His journey—from a youth marked by overtraining and injuries to rising to the top of Danish running—provides valuable insight into how you can improve your performance without compromising your physical health.
Optimization through technology: The role of Dexa scanning
One of the most interesting technologies Jacob Simonsen has used in his preparation is DEXA scanning. This advanced technology is normally used for physiological research or for diagnosing osteoporosis (bone loss). It analyzes the body’s composition—from muscle mass and body fat percentage to bone density. For Simonsen, it was crucial to find the right balance in his weight: light enough to be fast but robust enough to avoid injuries.
With help from experts such as Lars Nybo, a professor at the University of Copenhagen, the scan became a tool for adjusting both his diet and training. Small changes in his diet enabled Simonsen to reduce excess weight without compromising his energy levels. This shows how technology can help all runners—from elite athletes to recreational joggers—make more precise decisions.
Four tips from Denmark’s fastest runner
Whether you’re running your first 5K or training for a marathon, there is much to learn from Simonsen’s approach. Here are his key pieces of advice:
- Run with your head
Don’t push to the max all the time. About 80% of your training should be at a moderate intensity to avoid injuries and keep the joy of running alive. Even elite athletes only push to their limit a couple of times a week. - Food and drink
Carbohydrates are important for long runs, but you don’t need to overhaul your entire diet. Focus on small adjustments that ensure you have enough energy without causing imbalance. - Super running shoes
Modern running shoes with carbon fiber plates and advanced cushioning can improve your running economy and reduce energy consumption. However, proper fit is more important than price, and the benefits of the shoes diminish over time. - Heat training
Training in warm clothing or using a sauna can improve your body’s ability to handle heat and increase oxygen transport. This can make a significant difference on hot running days.
Inspiration for your own training
Jacob Simonsen’s journey demonstrates how science and technology can transform running. His experience with DEXA scanning, strategic training, and maintaining balance is relevant for every runner. If you’re considering taking your training to the next level, a body composition analysis such as DEXA scanning could be a valuable step.
Remember, the most important thing is to find the joy in running—both on your own and with others. With a realistic plan and a focus on small improvements, you can achieve great results.
