Run to the finish-Some tips and mantras before you take the plunge!

Prerna Sinha

9 years ago

It will be apt to say this is how I started.

In the year 2012 the idea of running creeped in, December 2012 and I had run my first 10 kms race. My hubby, on the other hand went a step ahead and did the Standard Chartered Half Marathon(SCMM) in Jan 2013.Though he did not finish ,he managed a decent 13k with zero practise and training. This somewhere rang a bell, I was into fitness and yet he was able to manage a better show.

When he enrolled for 2014 half marathon, I casually told him to enroll me too.

Now that I had enrolled, I started my practise with small 3 kms runs, slowly increasing my capacity every week and by the end of the year I was able to run about 18 kms at a stretch. I did manage to finish my half marathon in decent timing of 2.30.52 in 2014 SCMM. This has deepened my faith in running and in fitness.
In my preparation I have realised it is always ‘mind over matter’. Just make up your mind, lock your determination , ‘push your limits’ and nothing is impossible.
This year’s SCMM is just around the corner, so I decided to interview fellow runners/trainers and see what training/tips do they follow and how they prepare before the run;

Gautam Das, director with one of the leading foreign bank has completed more than 10 half and full marathons by far. He is also a certified marathon trainer fromACSM(American College of sports medicine).

He believes that investing in your health is essential to keep the engine running.

“The biggest hurdle is to start and then keep going. If you can squeeze a workout in your daily routine for about 2 months, it becomes a habit. Once you are regular, you start feeling guilty if you don’t spend time on your health. My entire family is committed to staying fit – my 7 year-old son, wife, and parents. My wife and I completed a few full marathons and compete in swimming events. We often run together and plan family activities around sports such as swimming, trekking, nature walks etc.

Exercise gives back more than what it takes – energy! This is one investment which directly benefits you and you enjoy the returns. These activities are fun, and keep me and my family in good spirits. You feel refueled and healthy.

There is no good or bad stay to start – do it today and not tomorrow.”

His mantra ?Run for fun. Practice hard and avoid injury.

Archana Verma,is a mother of two, Regional head at Canara HSBC and is completely into fitness. An avid runner,Archana ran the 2014 year Standard Chartered Mumbai Marathon with an injured toe and still managed a timing of 2.25 hours for the half marathon and targets a 2.15 hours timing this year. She stood 5th in the Aarey marathon with the a timing of 2.25 hours. She practises yoga twice a week, does weight training twice and squeezes in swimming in between all this and her runs.
In the ‘tapering’ week, her training looks like;

1 week before-Stepper workout along with floor leg workout.
2nd day-Practice an hour of yoga(preferably power or Ashtanga yoga) and then a massage
3rd day-300 meter sprints and 100 meter walk and 5 such repeats , followed by stretches.
4th day-light yoga and freeing of muscles.
5th day-Stretches
One day before the Marathon-Just relax

Apart from this ,she suggests hydrating with loads of water throughout the week.Atleast drink 2-3 litres /day.

Archana’s motivation? “It’s not about the timing as much as it is the joy of seeing different places on a pair of running shoes”.

Beena, marketing consultant at a leading FMCG company, mother of two, has been running from 2011, and has run about 10-12 half marathons including SCMM, DNA half marathon, Great Wall marathon etc. Interestingly she took to running to improve her squash skills and never left it.Her training tips before the marathon ;

Hydrate, hydrate, hydrate atleast 3 litres a day.

No long runs in the last week
Do one or two shorts runs , 3-5 kms maximum
Last 2 days just rest
One day before the race hydrate with Enerzal or an equivalent energy drink
Sleep early, the night before
Don’t try any new gear at this point(clothes,shoes,gadgets). Stick to the tried and tested.

Her mantra-Don’t get all strung up about timing, pace etc. Enjoy your run and run only to please/beat yourself. Don’t beat yourself to death about goals.

Sunderchand Thakur, is an ex- army officer, now an editor with the Navbharat times,a poet,published novelist. He has participated in over 11 marathons and has been running since 2011. He started with a timing of 4.55 for a full marathon and over the years has been pushing his limits and improving.last year he timed 4.20 and is targeting a timing of sub 4 hrs this year.

He prides in training and guiding his nephew Unmukt Chand, who captained india u-19 team to world cup victory in 2012. He shares his tips;

Do not run during last three days of marathon. You can do stretching At the most.

Run about 5k at your marathon pace midweek. You can do running drills to improve running form on second and third day of the week. Watch videos on youtube to know more about running drills. Get a thorough body massage done midweek.
His technique?His running form? He suggests to watch you tube videos of pro runners and always keep improving your form.

In the end to summarise for you, some things you need to remember before the marathon;

• If you have trained religiously for at least three months before your race, you don’t need to panic.

• You are what you are-Your form, pace and even your shoes are set. Do not try to change anything on the race day and don’t hope for any miracles on the race day. Definitely don’t try and run faster than your pace.

• Hydration is important. Listen to your body and keep hydrating at regular intervals during the race. Also in the week before the race, drink at least 2-3 litres of water per day.

• If you’re targeting a race longer than 60 minutes, eat a meal of at least 300 to 350 calories three to four hours ,consume a 200- to 250-calorie snack that’s low in fat and fiber (like a rice cake with a smear of nut butter or a small banana) two hours before the race.

Do a midweek short run at race pace and massage.

Hope this was helpful to beginners and novices like me, see you at the race!

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