Tips for a marathon run

Fitness is not about being thin, having a small waist or bulging muscles. Fitness enables us to perform vigorous physical activities like long distance running. Physical fitness involves cardio-respiratory endurance, muscular strength, muscular endurance & flexibility. It also influences our mental & emotional development.

To start training for a marathon, you must have a basic level of fitness. Most healthy people can train themselves for a half marathon (21 km run). To be able to train for a half marathon, you must be able to run at least three miles, three to four times a week. If not, your first big run should be a 10 km run. A half marathon requires 12 weeks of training, a full marathon requires 18 weeks, & a smaller run like the 10 km requires at least five weeks.

Each week of training has to combine the following:

• 3 days of varied distance running
• 1 day of speed running (short distances with breaks)
• 1 day of strength training
• 1 day of rest

1 day (Sundays) for the longest distance of the week.

Pace: Run at a comfortable pace. You should be able to have a conversation while running. Else you are running too fast.

Distance: Improving distances is very important for endurance training. You must do an entire 26 km (half) or 42 km (full) once at the end of your training schedule.

Rest: This is as important as your runs. It minimizes the risk of injury.

Long Runs: These are the key to marathon running. You may miss a few of the small runs, but never cheat on the long runs on weekends.

Flexibility: Stretching is a very important element. Stretch before and after a run.

Strength training

• Muscular strength can be improved mainly with strength training.
• Strength training improves your lean muscle mass whilst cutting down the fat in the body.
• This is important for a runner as stronger muscles lead to better muscular endurance.

Aerobic and anaerobic training

• It is important to combine both forms of training for optimum fitness.
• Aerobic training improves cardio respiratory fitness. This in turn increases maximal oxygen intake. For example - slow running, jogging and aerobics.
• Anaerobic training is activities that involve short bursts of intense activity. For example - strength training, sprinting, running up a flight of stairs, etc

Nutrition for the runner

• Concentrate on carbohydrates.
• You must have a daily intake of 60-65% of carbohydrates, 15% proteins and 20% fat.
• Endurance athletes benefit from complex carbohydrates like fruits, vegetables, pasta, bread, cereals & legumes.
• A runner who runs 30-35 km a week requires a daily intake of approximately 2500 calories to maintain muscle glycogen stores.

Hydration

• A marathoner’s body temperature rises to 102 degrees F whilst running. Up to this point, your sweat system works as air conditioning. But, if conditions are hot & humid, the body temperature will rise further, resulting in dehydration with minimal sweat production.
• During training, before & after a big run, constant hydration is required to avoid heat strokes & dizziness
  
  To sum it up, marathon running needs a strong mind & a fit body. After long distances, when your energy tank is empty, your fuel source is negligible and the body wants to stop. But it’s your mental strength and determination that carries your through

Chandra Gopalan
Marathon Runner, and Master Franchisee of Contours Express (India’s first Women-only Gym) Hydration is equally important for a runner.

(DISCLAIMER : The information found in the website is of general nature only. It is not intended as a substitute for professional health advice and no person should act in reliance on any statement contained in the information provided and at all times should obtain specific advice from professional medical practitioners should they require medical help or assistance.)