Planning to run the marathon? Here’s how to prepare for it

From stretching to eating healthy, here are the dos and don’ts before getting ready for a marathon run

With the marathon season underway, fitness enthusiasts are gearing up to make a run for the yellow line. While completing a feat like the marathon requires dedication, it also involves a rigorous regime that challenges your limits. Here are some easy tips to prepare for the run:

Aim for the mark: Define your goal for running a marathon at least six months before D-day. This helps you train your mind and body accordingly. Build your core: Ensure twice a week strength training workout where you focus on major muscle groups and core areas. This will help build stamina for the body and enable you to achieve your goal.

Check your status: Be mindful of your progress and initiate mid-course correction if required. If you are a first-time trainer, it’s best to be flexible with your goals to make the training process more enjoyable. Tank up on nutrition: Pay attention to your food intake. Avoid fizzy drinks or heavy dinners and ensure the diet includes a healthy mix of veggies and raw pressed juices. Start your day with a nutritious breakfast to stay energised all day

Take one step at a time: Compete with yourself without straining in excess and accept your physical limitations. Documenting the learnings after every marathon/half marathon will help you discover new possibilities. Sign up for different running events and keep testing your fitness

The right gear: Apparel is the key to a good run. It is important to ensure that you wear comfortable, well-fitted materials followed with good shoes that provide great cushioning. Training for a marathon needs to start 18 to 20 weeks prior to the event. Running 3-5 times a week, two days of cross-training or yoga to stretch and strengthen the muscles will help.

Make sure you stretch and warm up for around 10 minutes before you start the run and cool down stretches post-run.

The dinner on the day before your marathon should have 65-70% of calories coming from carbohydrates, and the rest from lean proteins, healthy fats and fibre. Also consume 15-20gms of proteins for muscle repair three-four hours before the run (if it is breakfast), drink around 500ml of fluid to stay hydrated, and include 5gm of carbohydrate per pound of body weight.

Drink around 150 ml fluid, every 15 minutes during the run.

After the run, hydrate immediately and within three hours consume proteins and carbohydrates.

PHOTO:SHUTTERSTOCK Runners running marathon in the city