Don’t strain your muscles and body. Indulge in stretching and a gentle massage for Sunday so that the fibres have their full protein content and are not fatigued.
1. Don’t strain your muscles and body today. Indulge in stretching and a gentle massage for Sunday so that the fibres have their full protein content and are not fatigued
2. Eating a light meal rich in fibre and hydrating the body with warm water will condition your digestive system. Before arriving at the starting point, it is essential to warm up with a light jog
3. In the early part of the run, wear protective clothing to protect your chest, neck and ears. After a few kilometres, with the sun coming up and the smog lifting, you could take off outer clothing. Headgear is a must
4. Dehydration even in the absence of apparent sweating is a common problem. The Mumbai nimbu paani with sips in small potions at frequent intervals is advised. This will compensate for electrolyte and fluid loss
5. In case of cramps please stop, stretch and relax the affected muscle or take help. Don’t neglect this wail from your injured muscles for you could pay dearly for it
6. Muscle fatigue, tendon ruptures, stress fractures, back injuries are only a few of the ill prepared marathon runner’s nightmares. After the run take a warm bath for the overused muscles need extra blood supply to start the repair process
—Dr Hemant Thacker, consulting physician and cardio-metabolic specialist at Jaslok Hospital
What to wear
As much as you would like to look your best, we suggest you put comfort before fashion on D-Day
Cotton T-shirts might seem like the right choice because they will keep you cool. But an hour into the run, it will soak up all the sweat and just weigh you down! Opt for synthetic short-sleeved T-shirts instead
Wear shorts or body-hugging track pants that do not hinder leg movement during the run
If you’re not comfortable wearing track pants or shorts, salwar-kameez is a great option too. Tie the dupatta around your waist and you have something to wipe the sweat off!
Don’t wear brand-new shoes because they will give you a foot injury. Wear the shoes you’ve been practicing in and don’t forget to wear cotton socks
A cap or sunglasses may seem like a good idea, but halfway into the run, they might cause discomfort. Stay accessory-free as much as possible
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