Marathon Running Tips
Marathons are the real test for your physical and psychological abilities and I believe it’s more mental than physical. I am writing some tips from my personal experience for the people who wish to run a half marathon (21.5Km) or Full Marathon (42.5Km).
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."
- Emil Zatopek, 1952 Olympic Marathon gold medalist
Happy Running
Marathons are the real test for your physical and psychological abilities and I believe it’s more mental than physical. I am writing some tips from my personal experience for the people who wish to run a half marathon (21.5Km) or Full Marathon (42.5Km).
- Good Shoes:
How to choose which shoes are best suited to your running needs:
Investing on a good pair of shoes is always wiser then spend on knee replacement surgery. Buy a good pair of shoes which suits your running style, Do a thorough research and know about your feet type(Flat, Medium Arched, High Arched) and Gait Analysis(you can take help of shoe specialist, some NIKE stores offer such kind of service) buy the shoes accordingly.
Good shoes will save you from bone injuries, cramps and muscle fatigue will help you reach your peak performance. If you are a road runner then a good pair of shoe is must, same rule applies of trail running you can run barefoot if you find a very good grass track. I ran my first half marathon with the shoes which were not suitable long distance running the next day I was to not able to walk.
- Running posture and precautions:
Maintain a good posture during running, keep your arms static at 90 degree angle to your body, Keep you torso straight and fairly static just move your legs if you want to last long, if you are moving you arms too much during the run if will waste your energy and your chances of completing the marathon are less. Don't run too fast while going down to a slope there are more chances for injuries due the gravitation pull and your weight ,can cruise while the coming up from the slope . Preserving your energy is important during the run.Maintain a constant pace throughout the run.Do not bring too much variations in speed on a marathon race otherwise you will be exhausted soon preserve you energy while training, you can test these speed variations.
- Motivation:
To keep going everyday and making running a routine needs motivation. Find a good place for running if possible in natural surroundings (Lake/river side, greenery). Change you route every 2-3 days. Read books or watch some motivational stuff whatever you like this will help you on the race day. Set a goal and keep a note of it every day. I have a goal to run 3000 Km this year.
- One step at time:
Don’t think about how many kilometers you have completed instead think about your every step, it’s very easy to think when you see the kilometer marker on the way that I finished only 5 km how I will do the rest 40 Km. Just think of the present don't run your mind ahead of you.
- Cross training and rest:
Cross training is necessary to save you from injuries and get rid of muscle fatigue. As you keep on running daily it became monotonous so cross train at least two days in a week. Swimming, Cycling or Weight training, I feel swimming is great for cross training it relieving your legs from the pain you will have after the long runs. Take proper rest at least for one day in a week, I sometimes take off from running on Monday again it’s on personal preferences. Good overnight sleep is must. If you sleep less your stomach will be upset and you can’t run with this.
- Nutrition:
Light dinner. it should have very less spices or no spices at all. Breakfast is must. We can continue with our regular diets, there is no need for any supplements believe me it will not gonna help you any way. On the race day you can have very light breakfast 3-4 hours before the race start. Avoid having any citrus fruits.
- Training and work life balance:
Wear your running shoes to work, if you are traveling keep your running shoes with you and run whenever you find time, morning, noon, evening or night. Whenever I work late night next day even though wake up late do not skip running if I have time. One of my friend asked me a silly question. “You do not feel embarrassed while running in afternoon what will people think of you" My answer was “Oh Come on dude I never ran naked so why should I feel embarrassed”.
- Keep yourself Hydrated:
Keep hydrating yourself on the run but do not drink too much water in one go keep taking small sips, I usually prefer to drink enough water before the race starts and then after the interval of 20 Km. Electrolyte drinks will help you replenish the ion loss in the body. You can have sports drink on the run.
- Music:
Music definitely has boosting effect and sometimes makes running easier will distract your mind form pain but negative side of this is it also reduce your brain’s focus form breathing and foot strikes which in not good. For beginners I suggest they should go without it to know there body signals better . Play the music in low volume if you are running on a roadside to be safe you may not hear a car or person coming behind you as it reduces awareness and increases reaction time.
- Learn to endure the pain:
If you think the race isn’t gonna hurt then you are fooling yourself. Accept the fact that it will gonna hurt and be mentally ready for that. Pain is the real challenge during marathons. Every runner reaches a point when they say “this is too much, bahut ho gya yar ab mujj se or nhi hoga” During my first Full Marathon after 37 Km i felt like “This is madness dude leave it let’s go home” but I kept on running thinking that “ I have to do this today I can’t wait for one more year to do this”. You just have push through this point, let your mind take control of your body not the other way around and at last you body will surrender to your mind. Training everyday is mandatory to know what your body limits are.
"We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon."
- Emil Zatopek, 1952 Olympic Marathon gold medalist
Happy Running
