Participating in a marathon is fun, rewarding, and a safe experience. However, preparing for a marathon requires a lot of time, discipline, and commitment. This can often feel overwhelming, while in some cases it may result in injury. This is especially true if you are new to running or are running your first marathon.
Here are some tips from Dr. Yash Gulati, Orthopedic Surgeon at Apollo Hospital, New Delhi for the upcoming marathon event in Delhi. These tips will help you get the most out of your marathon training.
Marathon is more than a sport. It is a culture. Similarly, Delhi is just not a city. It is home to one of India’s largest marathons. The city witnesses participation from all age groups, who come from different parts of India, and not just Delhi.
In this short video, Dr. Yash Gulati shared few running tips for the upcoming marathon. “The people who are participating in the marathon needs to take care of themselves for which they must start the preparation a few months ago”, said Dr. Gulati.
The preparation can be categorized into three parts:
- Maintaining a proper diet
Dr. Gulati said, “As far the exercises are concerned, we need to strengthen not only our limb muscles but also our core muscles of our back and abdomen. This needs to be done in a very gradual manner as this cannot be done in just one day”
Warm Up and Warm Down Formula
It is very important to remember the formula of Warm Up and Warm Down. After every exercise, it is suggested not to lie down. Instead, you should walk or run a little bit, recommends Dr. Gulati.
Stretch play stretch Formula
Stretching is an important part of the training so you need to stretch before and after the event. You should do this to avoid any cramps in your muscles.
Wear a shoe and a watch
Dr. Gulati suggests, “You must wear a running shoe or a watch that keeps informing you about your heartbeat.
Dr. Gulati said, “Hydration is an essential part of the marathon. When you are running, you tend to lose water. Therefore it becomes important to hydrate yourself from time to time.
Food and diet
For food and diet training, the preparation must start months ago. Understanding the importance of carbohydrates and proteins is quite significant. Sugar and carbohydrates play an important role as they work like jet fuels in the body. Therefore, it is recommended to take it at every step.
Protein helps in building and repairing our muscles. When we are running, we need energy and sugar. It should be instantly available after every four miles.
After the run, taking carbohydrates and proteins like chocolate milk or full-fat yogurt, or a banana shake is recommended. They help build and repair the muscles. Fish or chicken is also a good option, says Dr. Gulati.