Are you ready to run?

With less than a fortnight to go for the Mumbai marathon on January 16, we checked with Rahul Bose for details on his running checklist. The actor and marathon runner shares 10 tips on nutrition and tells Active! why it's important to have an external motivating factor

Have I run the distance I plan to at the marathon?
Depending on whether you plan to run the full marathon (26.2 miles or (approx) 42 km), the half marathon (13.1 miles or (approx) 21 km) or the Dream Run (6 km), you should have run the distance at least once during the training period or the lead up to the marathon.

It is advisable to continue training post the marathon, and gradually
reducing the distance over an 8 to 10-week period, to prevent health
complications, including liver damage

Am I drinking enough water?
You should be drinking at least two to three litres ofu00a0 water throughout the day during the training period. Keep yourself well hydrated - before, during, and after the run. The medically proven way to gauge whether you're drinking enough water is to check whether your urine is colourless. It should not be yellow.

Am I getting enough complex carbohydrates?
It's a good idea to eat complex carbohydrates, especially in the 24 hours leading up to the marathon. Examples of complex carbohydrates include legumes, oatmeal, bran and brown rice.

Do I have enough potassium in my system?
Eat a banana at least half an hour before the race, as the potassium content in the fruit can prevent cramping.

Am I getting all the nutrients I need?
Omega 3 (present in flaxseed, walnuts, almonds and fatty fish) benefits the cardio-vascular system, B Vitamins allow the body to metabolise food for energy faster (present in whole gains, bananas and lentils); Multivitamins help reduce the effect of free radicals and build the immune system; and Glucosamine (present in bone marrow and shell of shell fish) to avoid the wear and tear of the joints.
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Am I listening to my body?
Do nothing to surprise your body the day before the race. The body doesn't like to be surprised. Stick to a familiar routine, including your sleep cycle. On the final day, don't get over-excited or run any faster than you would typically run.

Are my shoes comfortable?
The right footwear can make a difference. Don't try a pair of new shoes. Go with something tried and tested. Wear stuff that you're comfortable in and that's familiar to your body. It's the little things that will begin to irritate you, like the tag at the back of your T-shirt

Do I know why I'm running this race?
Find something that will push you, because you will need it to finish the race. Create a motivating factor for yourself, as that will really matter.

Do I have a post-marathon plan?
It is important to continue training even after a marathon, as the body can experience liver damage, and blood-thinning. So it's important to work yourself downwards on the (training) graph over an eight to 10-week period, especially since the blood goes through a compositional change

Am I prepared to enjoy the experience?
Finally, empty your mind, enjoy the race, because the more you enjoy something, the less it seems like an effort.