Run like a pro

As Mumbaikars lace up for the TATA Mumbai Marathon 2024, runners and coaches share some quick tips and tricks for first-time runners

Calm before the storm
If you are planning to break into a last-minute intense training phase in hopes to be performance-ready by the weekend, you might want to hold back, suggests Girish Bindra, runner and coach, sharing, “The week leading up to the marathon is known as taper period. During this phase, aim to decrease the load and the intensity to give proper rest to your body to perform better on the day of the run. Do not try anything new.”

All about the kicks
Picking the right shoes for your first run can be an overwhelming experience. Neil D’Silva, fitness enthusiast and runner, shares a quick tip for beginners, “Don’t be tempted to buy shoes online at reduced costs; try them out at a store. In the long run, ill-fitting shoes can lead to discomfort and injuries. This year, I have kept aside the ASICS Novablast 3 for the marathon.” Bindra suggests first-time runners must check whether they have a neutral, over, or under pronation foot type before heading to stores.

Pre-run de-stress
For runner Priyanka Bhatt, who represented India at the IAU 24 Hour World Championship 2023 held in Taiwan last month, there is no better preparation than good sleep. “I prefer doing light yoga and meditation to relax my mind. My biggest mental preparation starts with good long hours of sleep,” she shares. Bindra recommends a mental exercise. “Visualise the route of the marathon in your mind and keep yourself busy with cerebral puzzles and games. What your mind is ready for, your body will achieve,” he remarks.

Pace the run
Bhatt lets us in on her pacing strategy, “Go relatively slow in the first half. Preserve your energy for the second half of the run while practicing hydration every seven to eight kilometres, which will help keep your energy levels intact and delay fatigue.” For beginners, D’Silva suggests a three-part split. “Run at about one to two minutes slower than your tempo pace for the first one-third distance, and then listen to your body and keep building on it. You can go all out in the last one-third if your stamina keeps up.”

Runner’s essentials

>> GPS-enabled smartwatch to track performance
>> Wristband to wipe sweat
>> Sunscreen and sunglasses for the second half of the run
>> A pair of anti-chafing and anti-blister socks
>> Energy bars, gels and solutions
>> Waist belt to tuck your hydration pouches into 

Eat right

Pre-run
>> Maintain a balance of carbohydrates and proteins
>> Add bananas, peanut butter, dates, whole grain cereals and fibrous vegetables to your diet
>> Grab dinner before 7 pm on the night before the run and avoid unhealthy fats and spices for a healthy bowel on the day of the run

During the run
>> Place a piece of candy in your mouth during the run for a steady dose of energy
>> Sip on electrolytes every kilometre of the run
>> Consume energy gels or  energy bars on the go as per your body’s needs 

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