Get ready to run the half marathon
■ Pull out all stops, set goals, achieve them and motivate yourself
We are approaching the end of the year, but the marathon season is just about to begin. It’s time to revisit your bucket list and cross out “run a marathon” off that list now. If you are looking to run a marathon, following tips will help you achieve your goal and perform better than your expectations.
Recently, we saw one of the toughest feats “completing an iron man challenge” achieved by a celebrity model at the age of 51. How did he do it? Marathoners are not made in a day! The technique, stamina and endurance required to complete such a race does not build up overnight and this holds true for every challenge; you must practise, prepare and correct your technique within time, so let us remember some important points to consider when you start preparing for a marathon. START EARLY: If you are a beginner, give yourself at least 20 weeks to prepare.
Intensity of preparation: You should run an average of 20- 25 km per week spread over the week with 2- 3 days of short ( 3- 8 km) runs and a day every week of long run ( 10km) RIGHT MIX OF EXERCISES: Running is an activity which requires efforts from every muscle of your body. Make sure that you blend your running regimen with strength training for the whole body. Aerobic exercises such as burpees will help and exercise regimens like HIIT and LIIT can be mixed.
CORRECT ACCESSORY: Shoes can play a make or break role in your performance, so make sure you find shoes of correct size for yourself. NUTRITION & HYDRATION: You must also start eating right during the preparation phase itself. A good balance of carbs, proteins and fat must be maintained. Roughly one must consume 1.6gm- 2.5gm of protein per kg body weight when training regularly and must drink approx. 35ml of water per kg body weight every day. THE RIGHT SURFACE: When you prepare for an outdoor activity such as a marathon, it's always beneficial to train outdoors as well to make yourself comfortable with the climate and it gives you a better perspective of raceday scenario. Avoid running on roads. A synthetic grass surface or parks would be a safer option. REST: Make sure you keep a day of rest within each week of training to allow your body to recover from exhaustion.
The writer is a senior sports physiotherapist, AktiveHealth