Ready for the Marathon run?

Running a marathon is quite strenuous and can result in injuries if performed without proper training. Runners should sign up for a training programme which helps members train not only to finish the race, but to also avoid injuries.

Selecting appropriate shoes is one of the most important decisions for a runner. Running shoes should always be selected on the basis of the foot type. There is a wide range of shoes available today to suit different foot types such as a high arched foot, flat foot, etc.

Right clothes help to keep you cool during the run. Runners are advised not to wear new clothes; rather wear and break into the apparel at least 10 days before the marathon. This test will determine whether you’re likely to develop blisters or rashes, before it’s too late.

A warm-up should start with a slow walk followed by a slow jog. Runners should also do dynamic stretches for large muscles to avoid cramps and injuries. Once the run is over, stretches should be done again to cool them down.

During the last two days, runners should eat carbohydrate-rich foods as it is the primary fuel for a run. The diet should comprise 70 per cent carbohydrates and 30 per cent proteins.

Thirst is the indicator of dehydration. Runners should drink water every 20 minutes to keep themselves hydrated.

To avoid injuries, runners should not continue running if they feel even a little bit of muscle pain. They should listen to their body and rest for some time if they are feeling uncomfortable.