'DNA' I Can Women's Marathon: Don't make marathon mistakes

Last year, when software engineer Chitranjali took part in a corporate half marathon for charity, she had a tough time. While she was enthusiastic about running for a cause, she did not run right.

“That night turned out to be a nightmare,” she says, recollecting the big day when she had so much fun running with her friends and colleagues. The next day was worse and the week that followed was no better. She suffered head ache, neck pain, body ache and a bad sprain in her right ankle.

Veteran marathoners say that while it’s acceptable to have fun, one must take certain precautions and follow healthy habits the day before the big race. Vani Mendon, an interior designer, actively participates in every marathon that takes place in the city. But she makes sure that she runs right.

“Make sure you aren’t dehydrated. Many people avoid liquids fearing that it will result in the need to stop and pee during the race, which would result in the loss of precious time. But what the runners must understand is that the importance of starting and finishing the race when hydrated trumps the time that it might cost you to stop to pee once or twice,” she says.

However, the fluid intake should also be moderate, says sports dietitian Kim Mueller in her study Marathon Nutrition: Mistakes to Avoid. “While dehydration ranks amongst the most common nutritional causes of performance decline in athletes, self-correcting by blindly drinking large volumes of fluid on race day has the potential to be equally as dangerous as fluid uptake rate maxes out between 1-1.2 liters per hour and levels at or above this, especially when consumed over 4 hours, puts the athlete at risk for a condition known as hyponatremia.

Common symptoms associated with hyponatremia include a sloshy gut, bloating, headaches, clear urine, weight gain, and vomiting. If symptoms do arise, it is important to taper back or stop fluid intake and in warm conditions, reduce effort (slow down) to slow exertion-based losses of sodium while implementing sodium-rich foods, such as potato chips, french fries and hot dogs.”

Stressing on the importance of a pre-race meal, Mueller adds, “Regardless of race distance or carbo-loading protocols, a pre-race meal is essential to protect against low blood sugars and mental drain known as ‘bonking,’ especially when coming off a fasting state where fueling has not occurred over the previous 4 hours.

The purpose of a pre-race meal is to restock the 100 grams of carbohydrate (400 calories) stored within the liver, helping to elevate blood sugars and improve energy levels prior to the race start.”

Training outdoors is another way to prepare for the big day. Shalini Vipin, a housewife, loves running for a cause. “It’s a fun way to spend time with your friends,” she says, adding that training for the event will help run better. “Try running early in the morning before pollution hits the streets. Find a local park or a ground to start running. Once you are with friends, the exercise becomes fun,” she says.

Pointers to run right
Don’ts

Don’t skip meals before the race start

Eat high carbohydrate meal such as bread or baked potatoes

Don’t sip too much water

Don’t wear new shoes on the day of the race

Don’t set off too fast

Refrain from smoking cigarettes

Don’t ignore sores and bruises

Dos

Regular physical activity

Reduce intake of fat/high sugar foods

Control blood glucose levels

Include carbohydrates at each meal

Eat high fibre breakfast cereals

Take your medication properly

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