If you are training for a Marathon, you should know the basic Marathon Rules. Here’s a list of Marathon Rules you need to know:
1. Distance and Speed
To Begin with, one should always work on mileage i.e. distance covered, and on an average minimum run for a marathon aspirant should be 50 km’s per week. One should discuss the Distance and time taken with one’s coach who can guide them further on improvement areas.
2. Running Schedule
One should run minimum 4-5 days in a week with average of week not less than 50 km. Sunday is never a rest day for marathoners. Make sure that you do not exert yourself too much in excitement, you should start slowly and gradually build up your run with a maximum of 10% increase in your work up every week, listen to your body, enjoy your run and avoid the avoidable injuries which happen only due to your over exertion because of over confidence and over excitement.
3. Breathing Strategy
In marathon to provide proper air to lungs it is naturally not possible to breathe only from nostrils, hence one should use both mouth and nostrils to provide proper air to lungs so they pump sufficient oxygen to the body and enable a long run.
4. Running Route
One should try and run on a mix of mud and concrete road so as to accustom to both routes but it is still recommended to run more on mud, less on road and never on treadmill.
5. Injury and Pain
This is very subjective and one needs to get proper check by physician in order to assess his or her medical condition, as a general rule for minor injuries you can take that if they subside or go away with warm up and running they are minor and you can continue as long as you don’t feel any pain, however if your condition aggravates with work up, you should seek medical attention at once.
6. Exercise for Runners
One should do proper stretching exercises before and after run, apart from stretch, body weight squats, and planks etc are also beneficial for muscle strength.
7. Hydration Strategy
In Every 3-4 km’s run one should drink 100 ml water, one should not wait till he feels thirsty but should keep on hydrating. Everyday a juice of 3 lemons should be taken (Nimbu Paani with salt and sugar) to replenish the loss through sweat.
8. Diet Strategy
– Carbohydrates are the main source of energy for runners.
– Rice, Chapati, Potatoes, Sattu, Banana, Porridge etc. for carbs.
– Sprouts/Paneer/Skimmed Milk, Egg White/White Meat like Chicken and Turkey etc. for proteins
– Seasonal fruits should be always part of your diet as they provide important vitamins and micronutrients required by body
Above mentioned diet is indicative and one needs to customise as per his or her body and see what suits them the best and act accordingly.
– Diet before Run: One should not run on empty stomach and should take complex carbs about 3 hours before a run.
– During Run: In a run of more than or upto 90 minutes, one needs to replenish body carb store and can try banana, orange, or honey etc.
– Post Run: In a window of 30 minutes post run, one’s body is at peak to replenish the carb store and proteins for building and repairing muscles one can have chocolate milk, fruits, egg white, soyabean and white meat.
9. Running Gear
– Clothes: One should use Nylon, Coolmax, Dry Fit or Poly pro as clothing for running, it keeps your body dry, prevents chaffing and skin rashes.
– Shoes: Light weight shoes about 400-500 gm per pair, with hard sole and good cushioning to negate the stress should be your choice of shoes.