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Training Tips
Tips of the WEEK: Week I
 
  1. Believe in yourself; with proper training you can run and complete this marathon
  2. Gradually increase the overall weekly distance until two to three weeks before the marathon.
  3. Maintain a training log. Write down your workouts, how you feel. This will help you stay consistent in your training and give you a record of your incredible achievement.
  4. Read some books about running, and talk to other runners to find out how they train. Knowing more about training can make it more fun.
  5. Include two long runs spread across the week, perhaps one midweek, the other on the weekend.
Tips of the WEEK: Week II
 
  1. Include one day of faster running and/or integrate pickups into your regular runs.
  2. Try to run six days per week.
  3. Patience and consistency must be your watchwords. Build slowly, by no more than 5 - 10 miles per week, and only increase one variable at a time (i.e. distance or intensity).
  4. Do nothing different on marathon day. Wear clothing that has been well tested, eat the same food, and drink the same drinks.
  5. The runs between your long runs do not need to be any longer than 3-6 miles.
Tips of the WEEK: Week III
 
  1. During your long run, practice your race day eating and drinking habits. The night before, make sure to get plenty of fluids and carbohydrates (rice, pasta, breads). Try a small breakfast the morning of your long runs to see what works.
  2. Stay hydrated; keep drinking water, it will also keep your body cool.
  3. Wear breathable clothes, avoid cotton.
  4. Don't bounce; use a short, efficient stride as if you are running on heap coals of fire. Count how many times you put down your right leg for 30 seconds, then multiply it
    with 4. Your stride rate per minute should be around 180.
  5. Mileage counts. The more mileage you can do while staying healthy, the better you’ll run.
Tips of the WEEK: Week IV
 
  1. Your weekly mileage increases make sure you take the time to stretch a couple of times a day. Find simple ways to stretch throughout the day no matter where you are.
  2. Be consistent with the long run. For example, if you’re a new runner planning on doing a marathon in December, by the end of September you should be able to do 10-12 miles comfortably; by the end of October, you should be able to run 15-16 miles, and by mid-November, you should be able to go 19-20 miles at least once.
  3. Running should be fun most of the time. If it is not, try a couple days or a week off. Nobody wants to hear anybody complain about running.
  4. Don’t try to “push through pain” if you suspect that you have an injury. This will magnify the damage.
  5. Trim your toenails - Don't do it the morning of a race, when a too-short cut could prompt bleeding during the race. An improperly trimmed toenail can catch part of a sock or push against the front of running shoes and prompt blisters.
Tips of the WEEK: Week V
 
  1. your weekly mileage increases make sure you take the time to stretch a couple of times a day. Find simple ways to stretch throughout the day no matter where you are.
  2. Be consistent with the long run. For example, if you’re a new runner planning on doing a marathon in December, by the end of September you should be able to do 10-12 miles comfortably; by the end of October, you should be able to run 15-16 miles, and by mid-November, you should be able to go 19-20 miles at least once.
  3. Running should be fun most of the time. If it is not, try a couple days or a week off. Nobody wants to hear anybody complain about running.
  4. Don’t try to “push through pain” if you suspect that you have an injury. This will magnify the damage.
  5. Trim your toenails - Don't do it the morning of a race, when a too-short cut could prompt bleeding during the race. An improperly trimmed toenail can catch part of a sock or push against the front of running shoes and prompt blisters.
Tips of the WEEK: Week VI
 
  1. Listen to your body. If it tells you that an occasional interval session should be skipped, listen to it. Be big enough not to start particular workouts rather than quit in the middle. Quitting in the middle will make it easy to do so in a race.
  2. If you are coming to Mumbai from another city, be sure to pack your marathon day clothing, shoes and your registration information in a hand luggage. No point in taking chance with lost luggage
  3. Work when it’s time to work. Don’t give up on workouts; don’t drop out on long runs.
  4. Drinking alcohol the day before a marathon is not advisable because the hangover can carry over to the next morning
  5. Don’t use a new show on the run day; you should have about 100 miles on them before the race day
Tips of the WEEK: Week VII
 
  1. After you finish the marathon, keep walking for at least half a mile. Drink some liquid, preferably a sports drink. Within 30 minutes of the finish, have light snacks
  2. Marathon running is about mental preparation more than a lot of other factors. Running distances, whether it’s a mile or 18, is all about whether you know you can get through it.
  3. Ease-off of training in the weeks and days prior to a race, this will help maintain your high energy levels for the marathon.
  4. Conserving energy is critical in running a marathon. If there is lots of traffic at the starting line just be patient and do not try to speed up and slow down to pass or weave between other runners. Save that energy for later.
Tips of the WEEK: Week VIII
 
  1. Tell your friends and family to come and cheer for you. Hearing encouragement will provide a lift for you throughout the race.
  2. Consider printing your name on your short and you will get an even greater joy when complete strangers will cheer you.
  3. Try on your marathon outfit the day prior to the marathon. Pin on your registration number. Make a list of what items you are taking. Lay it out and have it ready for marathon morning.
  4. First time marathoners should line up at the back. You would want to do this first race slow and steady
  5. If possible, run one or more of your long runs on the actual race course. You’ll learn how to get there and what the site is like.
Tips of the WEEK: Week IX
 
  1. While you don’t want to starve yourself the afternoon and evening before the race, the best strategy is to eat small meals, and taper down the amount as you get closer to bedtime.
  2. Enjoy the race day atmosphere and excitement, but remember to maintain your pace so you do not run out of steam too early.
  3. Shortly after the finish, snack on a banana, energy bar or other item to replenish nutrients. Wash it down with water or sports drink.
  4. The day after the marathon, walk at a very easy pace for 30 to 60 minutes.
  5. Marathon is not just a run, its an experience of life time.. go on have fun!
 
 
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