Do's and dont's before running marathon

The Asian Age.

Life, Health

Easy running tips for women for them to keep up with their busy schedule.

Rajat Khurana, Managing Director at ASICS INDIA. (Photo: File)

Women never have it easy, be it work or maintaining their fitness levels. To juggle a thriving career and a happy family life is something every woman struggles with. Having said this, the 21st-century woman is choosing to have it all – a perfect family, a rewarding career and a healthy lifestyle.

But in order to balance it all, often women compromise on their health which results in them developing minor or major health issues in the long run. Most women don’t take up any physical activity proactively as it involves too much time, effort, energy, and money. Running is the most cost and health effective way to stay fit. All you need to do is, RUN!

When you are a beginner, it all starts with preconditioning, the first phase in your running schedule, this will prepare you for the heavier training as you prepare your body to be fitter. The aim is to start slowly and build up. It gets your muscles ready for longer distances and can help you avoid injury later.

START EARLY: Mornings are the best time for a quick run. Listen to your body and give yourself ample time to warm up and get comfortable

EAT NO LATER THAN AN HOUR BEFORE THE START: You can't run without fuel but eating too close to starting time will only cause cramps.

HAVE A HYDRATION PLAN FOR LONG DISTANCE RACES: Once you are used to running shorter distances, it time to gear up to go distances of 10km or over, it’s important to stay hydrated as you run. Decide if you prefer to run with a bottle or take drinks at the water stations ahead of time and incorporate that method into your training so you’re ready for race day. The technology in ASICS GEL-NIMBUS improves the fit between the shoe and the heel by restricting displacement. Its focal point is on the heel clutching system, enhance stability and performance during the run.

DECIDE YOUR RUN STRATEGY: It is impossible to know how any run will go but that doesn't mean you don't need a plan. If you’re a beginner, try pacing yourself at the start – passing those over-enthusiastic people in the second half will make you feel much better!

DRESS FOR THE CLIMATE: Check out the weather forecast for the day and dress appropriately. Wear your tried and trusted gear - not something new.

THE RIGHT PAIR: Of course, if you’re getting started in the winter months, you’ll also need to think carefully about what to wear. Choose the shoes that give you maximum support and protection with every step to maintain comfortable running even over long distances.

FIND ENERGY IN THE PACK: Pair up with someone if that helps you improve your running game. When you're feeling tired it helps to use the pace of other runners around you to keep going. Another useful tactic is to pick out someone not too far ahead of you and try to catch them. Additionally, ASICS Improves fit between the shoe and the heel by restricting displacement. This “clutching” action enhances stability and performance

DIVIDE THE COURSE: In a longer race, it can be useful to mentally divide up the course in manageable sections. This also works by running to points within view like lamp posts or street corners.

RELAX: Try to do a mental check-over every now and then during the race. Try to relax your hands and shoulders and your breathing.

ENJOY IT! No matter if this is race 1 or 101, remember to enjoy the experience. If you’re disappointed by your performance, allow yourself to be annoyed about it for a while but then log it in your training plan and move on. Reading the log later might help you avoid a similar experience. But keep in mind that everyone has bad days, and the memory will fade quickly when you have another good run!

* Disclaimer: The article has been contributed by Rajat Khurana, Managing Director, ASICS India. The opinions expressed in the article are the personal opinions of the author. The facts and views appearing in the article do not reflect the views of the Deccan Chronicle and Deccan Chronicle does not assume any liability and responsibility for the same.