The 16th edition of the Mumbai Marathon is expected to see thousands of participants including professional athletes as well as casual runners. For most participants finishing the marathon is a huge self-accomplishment. Whichever category of runner you belong to, some preparation and tips are a must. Before competing in a marathon, participants need to undergo proper training including running for a longer period and distance, following proper diet, physical and mental fitness. Running a marathon is not an easy task. Though there are no ‘shortcuts’ to running there are ‘smart-cuts’ that makes life easier. As we all know all the participants in a marathon are not professional or trained runners. So to make things easier check out these cool modern-day hacks that will keep the runner’s feet healthy, body hydrated and confidence high.
Here are 10 simple tips you need to know to run your best marathon this year.
- Before participating in any marathon, make sure that you get a stress-test and echo-cardiogram done.
- Before the marathon get proper sleep for about eight hours.
- Try to intake 200 ml of water every 10 km you run.
- Do not go for a new pair of shoes; use the same shoes you used for the training.
- Carbohydrate is a great source of energy and stocking it up before the run boosts energy. Also, have some protein-rich food – soya milk, whey protein, eggs or paneer – as it helps to repair damaged muscle tissues. Avoid doing major changes to your diet plan.
- Avoid the use of any anti-inflammatory medicines as it may cause nausea, injury to stomach or kidney.
- Monitor the colour of urine at the regular interval because the clearer the urine, the hydrated the runner is.
- Make sure that you don’t increase the intake of coffee or alcohol around the week before the race.
- Don’t go for extensive warm up. Practice light stretches –knee lifts, climbing down, skipping or jumping – for not more than five minutes. Even brisk walking works well.
- Between the run, take a quick break or go for a run-walk approach. The most important ‘stay mentally relaxed and calm’.