This Article is about Half and Full Marathon Training for beginners and intermediates in India . The sudden increase in interest of Indians from different domain and the Wish to attain fitness has been remarkable. Here is our little contribution in helping you understand , how to start , where to start and what to do to be able to run Marathons in India.
Right Steps For A Successful Run
Marathon is a long run of almost 42 kilometres at a stretch. It is a delightful sport for people of all age groups. Do you want to try marathon running yourself? Oh but are still confused how to go about it? Why worry when we are there to guide you with the right training plan. Here is all that you need to know about Half and Full Marathon Training for beginners and intermediates in India
A daily run helps improve your body’s ability to burn fat, lose weight, boost immunity, reduce stress and give a psychological, physical and emotional balance.
To start with…Get the right running gear:
- Clothes have to be moisture wicking and perforated fabric. It helps the sweat to dry faster and maintain normal body temperature.
- Cushioned, padded, soft shoes are preferred.
Half and Full Marathon Training for beginners and intermediates in India
- Start with Brisk walking to running for 45 mins every day.
- Increase the mileage each week and then taper off in the final weeks. This helps the body to recover from the training and conserve energy for the final day.
- Add 10 – 60 seconds sprinting in your runs. It helps in building more muscle. Also Burns the excess fat.
- Recovery is equally important and you should not run every day. Your body needs rest between runs to recover and to get stronger between each run.
Nutrients composition required for sustaining a run:
When we talk Half and full marathon training for beginners and intermediates in India, Nutrition talk i important. Knowledge about Right nutrition helps build strong internal environment in body to sustain long runs. It allows better recovery of the body and prevents any running injury.
Carbohydrates provide the fuel to runners. 65% of your total calories should come from complex carbohydrates. Carbs help in preventing “hitting the wall”. It is phrase used for a condition where the glycogen reserves of muscles and liver go very low. The brain and muscles start showing symptoms of fatigue. To prevent this condition carbohydrate loading is practiced by every marathoner.
What is Carbohydrate loading?
Carbohydrate loading is method adopted to replenish glycogen stores for endurance events lasting longer than 90 minutes. Muscle glycogen is the main source of energy in intense endurance events. Muscles get depleted of glycogen after continuous endurance exercise of more than 90 minutes. To avoid fatigue, the nervous system needs glucose to keep stimulating and firing the muscles.
It is done a week before any high-endurance activity. First 3 – 4 days undergo intensive training with just adequate carbohydrate in diet. Next 3 – 4 days before the event, increase your carbohydrate intake to about 10 to 12 grams of carbohydrate per kilogram of body weight. Taper down the training time. Rest completely the day before your big event.
The total carbohydrates are divided evenly throughout the day.For every ounce of glycogen the body also stores 3 ounces of water. Carb loading provides energy with fluids throughout the race. Your muscles may feel a bit heavier at the start of the race. But it will subside as the body uses up the glycogen and water throughout the race.
Use various forms of carbohydrate-dense foods and drinks to fulfil your needs such as juices, gels, and sports drinks.
Read- Boiled potato and apple salad recipe.
Proteins are secondary source of energy during marathon. Recommended Protein intake is 0.6 – 1 gms per kg body weight. It helps in glycogen synthesis, strengthening and rebuild muscle and repair damaged tissue. Include milk, cheese and yogurt, white meats and eggs, post running.
20 – 25 % of total energy should be provided by fats. Incorporate good quality fat. Avoid deep fat fried foods, cheesy and creamy foods.
What to eat before race?
A few hours before any long run, eat a meal low in GI carbohydrates, moderate in protein and low in fat. Porridge with fruits or a chicken sandwich and fruit , Vegetable daliya upama, qunioa pulav and brown rice pulav are good options. These foods cause sustained release of glucose in body throughout the run.
What to eat during long runs?
Half and Full Marathon Training for beginners and intermediates in India is incomplete without this information. Every 45-60 minutes during a long run, consume 30-60 grams of carbohydrate per hour.
You can use specially designed sport gels and iso-tonic drinks. Or eat bananas, oranges, honey, dried fruit or gummy sweets such as jelly beans.
One medium banana has 30 grams of carbohydrates. It is as effective as a carbohydrate drink in terms of performance, blood sugar and oxidative stress.
Raisin is a very high calorie energy dense food which is light on stomach. It maintains blood glucose levels without stomach bloating.
Dates being high in simple sugars, energy dense, packed with potassium is good for muscles during run.
Homemade Energy Bars:
Make Different combinations using dates, figs, honey, brown rice and marshmallow. Just count the carbs in the product. Generously sprinkle salt for electrolyte and fluid balance in body.
Frequency of fluids:
Don’t wait until you feel thirsty or you’re getting hot. Or else dehydration or glycogen depletion may already be starting. Consume 120 – 250 ml every 20 minutes.
Nutrient loaded fluids:
Coconut water is rich in calcium, sodium, magnesium, potassium, and phosphorous. It is easily digestible and fulfils the entire electrolyte requirement during run. Read – Benefits of Coconut water.
Water and Salt:
A teaspoon of salt in a bottle of water takes care of the fluid and salt requirement of the body throughout the run.
Flavoured water is rich in antioxidants, water soluble B complex vitamins and potassium. This helps to reduce muscle fatigue, boost energy and replenish fluid and electrolyte balance. Read – Flavored water recipe and Detox water recipe.
A 20-ounce bottle of sports drink contains about 35 grams of carbohydrates with required vitamins and minerals. This helps in fuelling the body during run.
Iced Green Tea with Honey:
Honey contains more antioxidants than regular sugar and is a good source of potassium. It helps improve muscle function and reduce soreness.
Runner’s gels are manufactured supplements that are high in carbohydrates and electrolytes, fast digesting, and just the right ratio of fructose and maltodextrin to enhance athletic performance.
What to eat post run?
Post Run Training is equally important for Half and Full Marathon Training for beginners and intermediates in India. Relax, shower and re-hydrate. Consume light foods that are easy to digest like vegetables and fruits like oranges and bananas. This helps nourish your body and speed up your recovery by providing calories, minerals, antioxidants and enzymes.
In order to get stronger, your body needs time to rebuild. Mix easy days with tough, and avoid pushing when your body needs a break. Some sessions are stars and some are stones, but in the end they are all rocks and we build upon them.
The golden rule of sports nutrition is “nothing new on race day”. Consult a registered dietitian for personalized nutrition guidance.
it’s helpful to runners
RD, Payal Banka (Registered Dietitian)
Thank you for reading at dietburrp.