Running a marathon? Seasoned runners share tips to gear up for the racetrack

The chill in the air is ripe for the marathon season. As runners reach the final leg of their preparation, it's time to taper down and reflect upon the strategy for the upcoming runs. On the lineup are the famed Tata Mumbai Marathon, Bandra 25K, Aamchi Mumbai Half Marathon, Inorbit Vashi Run, Juhu Fitness Marathon and more.

For some runners, it may just be one of those multiple runs they complete, while for others, it could emerge as a highlight run of their lifetime. If you find yourself enticed by the thrill of tackling a 21 or 42.195 km at some point down the road, there are preparations that need to be set in place. Fret not, as we've scoured handy tips from seasoned runners to gear up for the marathon season.

Shibani Gharat (38) - A mumbai-based anchor, will be running her 10th full marathon in Mumbai this year. But that's not her first for the season. "This whole year - there have been multiple races that I have been training for and the Mumbai marathon will mark the end of my racing log." Gharat has been upping her mileage gradually owing to the Comrades Ultra Marathon (90 km) she ran in South Africa in June.

So, how does one develop mileage for long runs?
One has to start building an aerobic base when they start training for a marathon, remarks Gharat. "Plan your running routine week-wise and gradually up your mileage with each milestone. In the last two months - try to work on your strength, base and overall power that will push you to the watershed mark." Gharat shares a few tips to increase mileage:

Include faster runs in your training
Start with a base mileage that you are comfortable with and gradually increase it each week. A common rule is to not increase your weekly mileage by more than 10 per cent. This allows your body to adapt to the increased stress and reduces the risk of overuse injuries.

Include rest and recovery
Ensure that your training plan includes rest days and easy recovery runs. Your body needs time to recover and adapt to the increased workload. Listen to your body and if you feel excessively fatigued or notice persistent soreness, consider taking an extra rest day.

Mix in cross-training
Include cross-training activities such as cycling, swimming or strength training in your routine. This helps improve overall fitness, prevents burnout and reduces the risk of injury by giving specific running muscles a break while still maintaining cardiovascular fitness.

Quality over quantity
Focus on the quality of your runs rather than just accumulating miles. Incorporate interval training, tempo runs and hill workouts to improve your speed and stamina. These targeted workouts can enhance your overall fitness and make your longer runs more effective.

Practice caution
Rajendra Kalur - a city-based chartered accountant, is also a long-distance runner who draws an interesting analogy between running and fitness: Many people run to get fit but are they fit enough to run? It's like the chicken and egg story.

"In order to run, one needs to be in their proper form. While it is tempting to increase mileage, it is crucial to do so on a consistent basis. Upping one's mileage suddenly is one of the leading causes of muscle rupture and knee injuries requiring prolonged recovery periods."

Do not undermine a pre-marathon sports massage
A lot of runners push themselves during the training phase which can lead to muscle tightness, knots or soreness, shares Mr. Nikhil Kapur, Co-Founder and Co-Director, Atmantan Wellness Centre. "Hence, a deep tissue/sports massage is a great way to address muscular spasms. This relaxation therapy can also result in good sleep which is critical as the big event comes closer," remarks Kapur.

When one is preparing for a marathon, there are various stages at which massage therapy can be done (especially for the legs). During your training period up to 2 weeks prior - is a great time for deep tissue therapies. Kapur himself is a marathoner and vouches for a pre-marathon sports massage to prepare the body tissues for long-distance running.

"In the week leading up to the marathon - I get a massage to relax, loosen up my muscles and prevent stiffness (due to anxiety, etc.). So, I partake in any lighter therapy style, which further accelerates my progress," shares Kapur.

However, a post-marathon massage is not advisable as it can aggravate soreness or exacerbate underlying injuries. After running a marathon, one should take it easy for the next 1-2 days, walk around or take a nice easy 20-30 30-minute run to flush out the lactic acid, and then if your body feels good, indulge in therapy, Kapur tells Midday.

Important accessories for a marathon
What is your running style? What suits you the best? These are some of the questions you should be asking while prepping up the accessories for a marathon. Here's a list of important accessories for a marathon:

Running shoes: Invest in a good pair of running shoes that provide proper support and are well-suited to your foot type. Gharat opines that one must go for shoe shopping in the evening as that is when our feet are fully expanded.

Moisture-wicking apparel: Wear moisture-wicking clothing to keep sweat away from your body, preventing chafing and discomfort.

Compression gear: Compression socks or sleeves can help improve blood circulation, reduce muscle fatigue and aid in recovery.

GPS running watch: A GPS watch can help you track your pace, distance and overall progress during the marathon. It's a valuable tool for pacing yourself and staying on target.

Hydration belt: Ensure you stay hydrated during the race by carrying a hydration belt or vest. Some runners prefer handheld water bottles or hydration backpacks to maintain fluid intake without relying solely on aid stations.

Energy gels: Ensure that you carry a compact, portable, and calorie-dense packet that is loaded with carbohydrates that can be consumed while running to uptake the loss of calories.

Anti-chafing products: Apply anti-chafing balms or creams to areas prone to friction, such as thighs and underarms. This helps prevent discomfort and irritation during the race.

Body glide or lubricant: Use a lubricant like Body Glide on areas prone to blisters or chafing. This can include your feet, heels and any other spots where friction may occur.

Keep a special focus on food and fluids
Ajit Kumar, a coach at Mumbai's renowned running group Striders, has been guiding runners in their training for both half and full marathons. According to him, focusing on proper nutrition and hydration is crucial for effective marathon preparation, as they directly impact a runner's performance, energy levels and overall well-being during the race.

In the days leading up to a marathon, it's essential to focus on a well-balanced diet that provides the necessary carbohydrates, proteins and fats for sustained energy. Carbohydrates, in particular, are a key fuel source for endurance activities, and loading up on complex carbohydrates, such as whole grains, pasta and rice, can help maximise glycogen stores in the muscles.

"As the marathon day approaches, paying attention to pre-race meals is crucial. The evening before the race, opt for a carb-rich dinner with moderate protein and low fat to ensure proper fueling without causing digestive discomfort, shares Gharat.

On the morning of the marathon, consume a breakfast that includes easily digestible carbohydrates and a small amount of protein. Popular choices include oatmeal with fruit, a bagel with peanut butter or a banana with banana yogurt. Hydration is equally important and runners should aim to drink plenty of fluids in the days leading up to the race. On the morning of the marathon, hydrate well and consider consuming a sports drink or water with electrolytes to maintain fluid balance.

During the marathon itself, staying adequately fueled and hydrated is crucial for maintaining endurance and preventing fatigue. Regularly consume water or sports drinks at aid stations along the course to replenish fluids and electrolytes lost through sweat.

Some runners also prefer energy gels, chews or bars to provide a quick source of carbohydrates during the race. It's essential to experiment with different foods and fluids during training to identify what works best for your body and to avoid trying new products on race day.

How to keep the motivation high?
Maintaining motivation during a marathon is a mental and physical challenge, and for runners like Gharat, it's like crafting poetry. Adopting a segmented approach can be a powerful motivator. Gharat breaks down the marathon distance into segments of four, much like verses in a poem. This segmentation allows for a strategic modulation of running pace according to each segment.

Beginning with a slow and steady pace at the start sets the tone, covering more ground in the middle keeps the momentum and gradually easing down towards the end helps conserve energy. This rhythmic approach not only aids in efficient running but also provides a mental roadmap for the runner, making the marathon more manageable and less daunting.

Gharat's philosophy extends to the final stretch of the marathon, where she relies on intuition and the feeling of her body to guide the last 2 km. This approach underscores the importance of mental resilience. To keep motivation high, Gharat opines "Have faith and belief in the effort you have put in your mileage and training - it will pay off."