Gear up for marathon with these expert-backed tricks

The chill in the air is ripe for the marathon season As runners reach the final leg of their preparation itrsquos 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 moreFor 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 42195 km at some point down the road there are preparations that need to be set in place Fret not as wersquove scoured handy tips from seasoned runners to gear up for the marathon seasonShibani Gharat 38 ndash A mumbaibased anchor will be running her 10th full marathon in Mumbai this year But thatrsquos not her first for the season ldquoThis whole year ndash there have been multiple races that I have been training for and the Mumbai marathon will mark the end of my racing logrdquo Gharat has been upping her mileage gradually owing to the Comrades Ultra Marathon 90 km she ran in South Africa in JuneSo how does one develop mileage for long runsOne has to start building an aerobic base when they start training for a marathon remarks Gharat ldquoPlan your running routine weekwise and gradually up your mileage with each milestone In the last two months ndash try to work on your strength base and overall power that will push you to the watershed markrdquo Gharat shares a few tips to increase mileageInclude faster runs in your trainingStart 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 injuriesInclude rest and recoveryEnsure 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 dayMix in crosstrainingInclude crosstraining 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 fitnessQuality over quantityFocus 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 effectivePractice cautionRajendra Kalur ndash a citybased chartered accountant is also a longdistance runner who draws an interesting analogy between running and fitness Many people run to get fit but are they fit enough to run Itrsquos like the chicken and egg storyldquoIn 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 onersquos mileage suddenly is one of the leading causes of muscle rupture and knee injuries requiring prolonged recovery periodsrdquoDo not undermine a premarathon sports massageA lot of runners push themselves during the training phase which can lead to muscle tightness knots or soreness shares Mr Nikhil Kapur CoFounder and CoDirector Atmantan Wellness Centre ldquoHence a deep tissuesports 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 closerrdquo remarks KapurWhen 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 ndash is a great time for deep tissue therapies Kapur himself is a marathoner and vouches for a premarathon sports massage to prepare the body tissues for longdistance runningldquoIn the week leading up to the marathon ndash 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 progressrdquo shares KapurHowever a postmarathon 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 12 days walk around or take a nice easy 2030 30minute run to flush out the lactic acid and then if your body feels good indulge in therapy Kapur tells MiddayImportant accessories for a marathonWhat 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 Heres a list of important accessories for a marathonRunning shoes Invest in a good pair of running shoes that provide proper support and are wellsuited to your foot type Gharat opines that one must go for shoe shopping in the evening as that is when our feet are fully expandedMoisturewicking apparel Wear moisturewicking clothing to keep sweat away from your body preventing chafing and discomfortCompression gear Compression socks or sleeves can help improve blood circulation reduce muscle fatigue and aid in recoveryGPS running watch A GPS watch can help you track your pace distance and overall progress during the marathon Its a valuable tool for pacing yourself and staying on targetHydration 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 stationsEnergy gels Ensure that you carry a compact portable and caloriedense packet that is loaded with carbohydrates that can be consumed while running to uptake the loss of caloriesAntichafing products Apply antichafing balms or creams to areas prone to friction such as thighs and underarms This helps prevent discomfort and irritation during the raceBody 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 occurKeep a special focus on food and fluidsAjit Kumar a coach at Mumbais 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 runners performance energy levels and overall wellbeing during the raceIn the days leading up to a marathon its essential to focus on a wellbalanced 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 musclesldquoAs the marathon day approaches paying attention to prerace meals is crucial The evening before the race opt for a carbrich dinner with moderate protein and low fat to ensure proper fueling without causing digestive discomfort shares GharatOn 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 balanceDuring 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 sweatSome runners also prefer energy gels chews or bars to provide a quick source of carbohydrates during the race Its 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 dayHow to keep the motivation highMaintaining motivation during a marathon is a mental and physical challenge and for runners like Gharat its 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 segmentBeginning 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 dauntingGharats 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 ldquoHave faith and belief in the effort you have put in your mileage and training ndash it will pay offrdquo