All you novices who want to try your hand at running, the dna iCan marathon is the perfect opportunity to lose your ‘marathon virgin’ tag. As for not knowing the nitty gritty, fret not! Here’s a guide to help you sail smooth on your maiden marathon voyage. Read on to know more...
Two weeks before the race
While professional athletes and sportspersons are sure to be aware of the marathon drill, newbies need not lose hope. Leena Mogre, director of Leena Mogre’s Fitness, says, “Practise running outdoors as opposed to running on the treadmill in the gym. This helps you prepare yourself better. Also, in the course of two weeks to the race, aim running for a shorter distance every alternate day (professional runners and sportspersons can attempt it everyday). Don’t forget to try strength training twice a week at the gym. Exactly a week before D-day (next Sunday), you can attempt running a distance of 15 to 16 km if you are going to run the 21 km marathon.”
Celebrity fitness trainer Baqar Nasser agrees on the idea of running short distances. “Unlike seasoned marathon runners who train a month before or more, beginners, who have just about two weeks to prepare should try speed work to concentrate on their speed. Attempt short interval training, consisting of five-time trials of 2 km each, every alternate day. Attempting to run a mileage of 21 km is not advisable,” says he.
Quit pain killers, opt for a massage
Nasser says that the Indian masses have an undesirable habit of popping a pain killer when they experience pain. “Instead of taking a pill, people should opt for a simple deep tissue massage which is directed towards the heart. This will prove to be far more relaxing. Professional runners generally opt for this everyday as a part of their preparation for the marathon. I would advise this to beginners as well. A day prior to D-day, and after running the marathon, is is important to try this massage,” he advises.
Strengthen yourself from within
Nasser advises taking a combination of Vitamin C and E supplements of 1,000 mg daily. These contain antioxidants and the combination acts as a relaxer. It is known that Vitamin C builds immunity against cold, flu and other infections. But, it also boosts energy and metabolism.
A couple of days before the race
After prepping for 10-11 days, try not to workout or indulge in running at least three days prior to the big race. A brisk walk, lasting for about 30 to 45 minutes daily, is fine during these three days. One needs to conserve as much energy as they can for the marathon, advises Mogre.
The big day
Remember to wear the same shoes to the marathon, the ones that you have trained in. Since a warm-up is important before any workout session, there is no way you can skip it on this day. An hour before the race, warm-up for about 15 to 20 minutes. You can spot jog and stretch for the quadriceps, hamstrings, lower back, etc.
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