"If you want to win something, run 100 meters. If you want to experience something, run a marathon."
I recently ran in Mumbai Half Marathon (in 2 hours, 45 minutes). It was my second half marathon so far. Less than two months back I ran in Delhi Half Marathon (2 hours, 58 minutes - YAY! I am improving :D). Although I am so tempted to talk at length about my experience and compare Delhi and Mumbai Marathons, but for now I will choose to resist that temptation and not digress from the topic. To put the experience in one sentence I will say - there is no joy better than THE JOY OF RUNNING. Having run in two half marathons already and done my bit of research on the same, here is my yet another list of things TO DO if you plan to run in a half marathon:
BEFORE THE RUN
1. Though I ran in the half marathon without practice (well I label myself as a weird exception. When it comes to running, I somehow can run any day without practice, any distance! I just don’t get tired.), I strongly recommend that you (and I) practice well for it – to avoid shocks and to improve on pace. Even if you can manage to run 6-7 Kilometers(for me its about 21 rounds of my apartment premises) three-four days in week, that’s enough. Also, always remember to stretch before and after the run – again to avoid shocks.
2. During the practice, wear the right running shoes for your foot-type and run on right surface. Best is if you can run on grass or cinders (this gritty composition of fine rock on the running tracks in parks). Asphalt (the surface of typical roads) comes as third best option. Don’t commit the mistake of running on concrete (the cemented roads and tracks); they are disastrous for your joints.
3. On the day before the race eat plenty of carbohydrate (don't over eat though), avoid junk food and alcohol, and drink plenty of water. Include fibers and salad in your diet so that you are able to relieve well before the race. Take rest through out the day and sleep early. Keep your toenails trimmed for obvious reasons. Also, keep your running gears, clothing and bib ready.
4. On the Marathon day, hydrate yourself enough by drinking sufficient water on the night before the run and in the morning. But make sure you do not drink the water any later than 2 hours before the run so that you don’t have to run with your stomach full. I also suggest having a glass of milk and banana before you leave from home.
5. Do use the rest room before the start of the race even if there is a queue. I had a horrible experience running with pee in my tummy for the first 10kms in Mumbai Marathon, because I didn’t want to stand in the long queue before the run and couldn’t find any mobile toilet till first 10kms (and I so abhor Standard Chartered for this, the organizers of the event).
6. Reach the venue much before the time so that you start early and don’t get stuck with the herd (sadly enough, half of the people are there for a leisure walk and make it difficult for you to run by blocking the way). You can spend that time stretching and warming up.
DURING THE RUN
7. Drink few sips of water and wash your face every 2-3kms. Drinking small frequent amount will keep you hydrated without making you too full. Washing your face will keep you cool and wash off the excess salt on your face that gets accumulated because of excessive sweating.
8. Sweating also causes loss of salts from the body. Keep salt with you in a handy smallest possible container and keep swallowing a pinch of it, say every 3-4kms. Also keep energy drink powder with you, as it replenished the lost electrolyte from the body. I prefer to keep a pouch of Gatorade powder that I mix with water and drink. I use my homeopathy medicine’s plastic bottles to carry these things, with smaller holes on the one used for salt and bigger on the one used for energy drink powder (see pic). You don’t want to carry too much, so keep a lightweight polyester waist pouch to keep these things.
9. If possible, slip in few carb biscuits (I like Parle-G) and milk chocolate in your pouch. Again keep few of them, as you don’t want to carry too much. It’s important to keep replenishing your body with carbs, otherwise you will begin to feel too weak towards the later part of the run.
10. Though you will get most of the above mentioned things (in point 8&9) on the way, I prefer to keep them with me as I don’t like to stop during the run and lose time. I prefer to run non-stop.
11. Maintain constant pace throughout the run, and take short sprints in between. Don’t get tired by trying to run too fast in the beginning. Personally, I take less time to finish the second half.
AFTER THE RUN
12. After the run, don’t sit down immediately. STRECH. Then keep walking and moving for at least 15 to 20 minutes.
13. Finish the refreshments provided after the run. Even if it’s hard to take in, stuff yourself with that. Your body needs it. The fruits and energy drink for replenishment of electrolyte and minerals, biscuits for carbs and water for fluids. Drink a glass of water every 2 hours till 2 days after the run.
14. Due to excessive exertion, muscles and tissues of your legs get over heated. Contrary to the popular belief of dipping them in hot water, dip your legs (till the knees) in icy cold water for ten minutes. Do that as soon as you reach home. While you do that make sure you wear woolens on your upper body and cover your head with a warm cap/muffler, so that you don’t catch cold.
15. It’s a myth that to get relief from muscle stiffness after the marathon you should run. Don’t resume running until your body recovers on its own. It should not take more than 4-5 days for that. Instead you should take slow to brisk walk every day during that time.
HAPPY RUNNING…
