Running a marathon is a complex task that combines physical endurance, mental resilience and proper nutrition. Whether you’re running for the first time or returning after a break, it’s important to prepare your body and mind and fuel them properly.
With the Vedanta Pink City Half Marathon set to take place on December 15 in Jaipur, here are expert tips from Dikshika Rawat, Boxfit Fitness Coach to help you train smart, eat right and enjoy a successful race day.
1. Assess your health before you start
Before you start training, it is important to assess your health. If you haven’t been active for a while, consider having a physical exam to make sure you’re fit to start running.
2. Make a step-by-step learning plan
Develop a training plan that gradually increases your mileage over time. A common recommendation is to increase your mileage by no more than 10% each week. This slow build helps your body adapt to longer distances and prevents injury. Be sure to include rest days and speed workouts in your plan for a balanced approach.
3. Cross-training for general fitness
To improve your endurance and prevent burnout, incorporate cross-training such as cycling, swimming or strength training. This will strengthen different muscle groups and improve your overall fitness, helping you become a well-rounded athlete.
4. Create a warm-up routine
A proper warm-up before each run is critical to injury prevention and increased performance. Develop a warm-up routine that includes dynamic stretches and light jogging to get your blood flowing and your muscles ready for action. Follow this routine on race day to make sure you start strong.
5. Check out your refueling options during your workout
Experiment with different fueling strategies, such as energy gels, chews, or bars, to see what works best for you. Your body needs fuel during long runs, but it’s important to find something that your stomach can comfortably digest without causing discomfort during the race.
6. Develop mental endurance
Running long distances is as much a mental challenge as it is a physical one. Practice mental strategies like positive self-talk and mindfulness during your training runs. These techniques will be vital in helping you get through the tough times during the marathon.
Suruchi Garg, nutritionist and food expert, adding her expertise to the same, recommended –
1. Stay hydrated at all times
Hydration is key for every athlete, especially when preparing for long runs. Start hydrating a few days before the marathon, not just the day of the event. Drink plenty of water and consider adding electrolyte-rich beverages such as sports drinks (such as Gatorade, Powerade), coconut water, or Electral to maintain optimal hydration levels. Herbal teas like peppermint and chamomile can also be soothing options. On race day, balance your water intake with electrolytes to avoid dehydration and cramps.
2. Load up on carbs
Carbohydrates are your body’s main source of fuel during endurance exercise. Aim to consume 1.5-2.5 grams of carbohydrates per kilogram of body weight per day in the week leading up to the marathon to maximize glycogen stores. Include foods rich in carbohydrates, such as oatmeal with fruit and nuts, whole-wheat bread with avocado and eggs, or brown rice with grilled chicken or paneer. On race day, start your morning with a carb-rich breakfast, such as whole-grain toast with banana and almond butter or a spinach and almond milk smoothie, and have a light snack 30 minutes before your run. This will ensure consistent energy throughout the race.
3. Balance your pre- and post-race nutrition
A balanced diet is crucial, especially on race day. Before the marathon, aim for a meal that includes a combination of carbohydrates, protein and healthy fats. Some great options include whole-wheat pasta with marinara sauce and chicken or a quinoa salad with roasted vegetables and sprouts. After the race, focus on recovery with a protein- and nutrient-dense meal. Start with snacks like fresh fruit, nuts or protein bars, then eat a hearty meal within two to three hours, such as grilled chicken with quinoa and steamed vegetables or whole wheat rice with lentils and vegetables. This will help restore glycogen levels and promote muscle recovery.
4. Hydrate properly after the race
Hydration after your run is just as important as hydration before it. When you finish your race, drink plenty of water or an electrolyte drink, such as coconut water or sports drinks, to replace lost fluids. Including foods rich in electrolytes, such as bananas, avocados, and leafy greens, can also help balance hydration levels and promote recovery.
5. Don’t forget the snacks after the race
Once you cross the finish line, start snacking as soon as possible. Your body needs carbs and protein for quick recovery, so choose snacks like fruit, nuts, or a protein shake with a banana and almond milk. This rapid consumption helps restore energy, and within two to three hours, a balanced diet will support full muscle recovery.
6. Avoid trying new foods while working out
While it can be tempting to experiment with new foods or fad diets while training for a marathon, it’s important to stick with what you know works. Avoid trying unfamiliar foods during training to prevent digestive issues on race day. Your body must adapt to certain foods to optimize performance without any surprises.
These simple but effective training and nutrition tips will help you stay energized and perform at your best on race day.
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor for any health concerns.
