Planning to run the marathon? Here’s what to eat and how to prep for itfitness Updated: Nov 12, 2017 14:46 IST
Sign up for different running events and keep testing your fitness.(Shutterstock)
With the marathon season underway, fitness enthusiasts are gearing up to make a run for the yellow line. While completing a feat like the marathon requires dedication, it also involves a rigorous regime that challenges your limits. Here are some easy tips by Reebok Running Squad members Suresh Srinivasan and Binay Kumar Sah:
* Aim for the mark: Define your goal for running a marathon at least six months before D-day. This helps you train your mind and body accordingly.
* Build your core: Ensure twice a week strength training workout where you focus on major muscle groups and core areas. This will help build stamina for the body and enable you to achieve your goal.
* Check your status: Be mindful of your progress and initiate mid-course correction if required. If you are a first-time trainer, it’s best to be flexible with your goals to make the training process more enjoyable.
* Tank up on nutrition: Pay attention to your food intake. Avoid fizzy drinks or heavy dinners and ensure the diet includes a healthy mix of veggies and raw pressed juices. Start your day with a nutritious breakfast to stay energised all day
* Take one step at a time: Compete with yourself without straining in excess and accept your physical limitations. Documenting the learnings after every marathon/half marathon will help you discover new possibilities. Sign up for different running events and keep testing your fitness
* The right gear: Apparel is the key to a good run. It is important to ensure that you wear comfortable, well-fitted materials followed with good shoes that provide great cushioning.
Fitness coach Prachi Arya of mobile health and fitness app HealthifyMe gives some more tips:
* Training for a marathon needs to start 18 to 20 weeks prior to the event. Running 3-5 times a week and two days of cross-training or yoga to stretch and strengthen the muscles will help.
* Make sure you stretch and warm up for around 10 minutes before you start the run and cool down stretches post-run.
* The dinner on the day before your marathon should have 65-70% of calories coming from carbohydrates, and the rest from lean proteins, healthy fats and fibre. Also consume 15-20gms of proteins for muscle repair three-four hours before the run (if it is breakfast), drink around 500ml of fluid to stay hydrated, and include 5gm of carbohydrate per pound of body weight.
* Drink around 150 ml fluid every 15 minutes during the run.
* After the run, hydrate immediately and within three hours consume proteins and carbohydrates.
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