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After a fun party season, we now head into marathon season with various races set to begin this month. Here’s how you can prepare before the big day.
‘The marathon is about consistency every year, not about distance’
Actor and influencer Tara Sharma has been running in the Mumbai Marathon since its inception in 2004. As she prepares to run this year again on Sunday, January 18, she offers some advice to new participants.
She says, “I have been running daily since I was in school. My philosophy has always been consistency over quantity so I run a little bit every day. Having run since the beginning of the Mumbai Marathon, I find the dream run comfortable, which is around 6 or 7 kilometres. People should be careful not to push themselves to such an extent that you can’t even walk the next day.” She adds, “There are unfortunate incidents where people shock their bodies by pushing themselves too much, it’s better to stick to what you are comfortable with. For me the marathon is about running consistently every year, not about the distance. What I love about the Mumbai Marathon is that people from all walks of life run together, there is a lot of energy on the streets and we are also running for a good cause.”
‘Remember to hydrate well from the previous evening’
Running coach and former national champion, Savio D’Souza, advises starting with the basics when preparing for a race. He says, “Make sure you don’t wear new clothes, it’s always better to wear something you are comfortable in. Remember to hydrate well from the previous evening, keep drinking water and electrolyte drinks. Also remember to stop consuming alcohol at least three days before the race, as it dehydrates you. It is also important that you get proper sleep two nights before, the night before the race most people do not sleep properly due to anxiety.”
D’Souza says that unlike most people who do a vigorous workout before running, it’s important to cut back on the workout before the big day. “There should be a rest day the day before and you can do stretching exercises and short runs the day before so you don’t get tired on marathon day. Also avoid deep tissue massage the day before as the muscles tend to get sore.”
Diet Tips to Remember
– Since most races start early in the morning, avoid having a heavy breakfast before the race as there is no time to digest. Use oats, muesli or fruits only, use light options only.
-Make sure you don’t run on an empty stomach, eat something light two hours before running
-A banana, an apple or a date can be consumed during a 45-minute run
– People who have a habit of eating energy gel can use it but do not use it on the day of the race.
-Avoid glucose biscuits and consume fruits or chocolate for energy.
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