WANT TO RUN THE MARATHON
I am 40 years, and have recently moved from Bangalore to Mumbai. In Bangalore, I participated in a marathon as and when it happened. But I am participating in a bigger marathon like the Mumbai one for the first time. How can I prepare myself? You have mentioned that you participated in the Bangalore marathon but not a bigger one like Mumbai. That means you have done a few half marathons. Increase your weekly mileage by 10% in your long runs. Your short runs can be done at a faster speed, and also include a middle distance run as well. Your total weekly mileage should keep increasing gradually. When you can do a 35-38 km long run without too much effort, you know you can go the distance. Include some strength training, most particularly core training, into your regimen as well. Include sufficient rest in between long and middle distance runs to allow for recovery. Deep tissue massage and foam rolling to loosen the fascia, and stretching to ease out the muscles, is as important as the running itself. Since Mumbai is more humid than Bangalore, hydration is very important. Stay adequately hydrated days before and during the marathon. Good nutrition and adequate carbs a week before the marathon will help you finish the race well. A sports drink before, during and after will be essential during these kinds of runs.