How to train for long-distance running/marathon

Tips to prepare for long distance running/ Marathons. 

Thanks to the popularity of the Standard Chartered ‘Mumbai Marathon’, marathons have become very popular in India.  You’ll see a lot of Indians ‘ going for long runs early in the morning on the roads or in parks.

In case you’re also planning to run a long distance marathon, its important to get adequate training before you run for the main event.

If you’re injured or have been out of shape or jogging for the first time, its important to first build your general fitness before attempting a full or a half marathon.

More than how fast or how far you can run, it’s important how you feel while running. If you get breathless, stop jogging and walk for a while.

Training for the Mumbai Marathon

If you are high on inspiration after Milind Soman’s recent Ironman feat, and are serious about running at the Mumbai Marathon, here’s a fitness training plan that you should get started on right away, to reach your goal.

Planning your run is important in marathons. You should be able to steadily increase your mileage, but be cautious when dealing with fatigue and injury.

“If you’re running more than 30km a week, your mileage increase should be 10% or less for the next week,” says Mehta. Regular practice will help keep your endurance high and facilitate mind and body coordination.

Your weekly running plan (in km)

1. Beginner: Dream Run (10-20), Half Marathon (35-50), Full Marathon (40-60)
2. Intermediate: Dream Run (15-25), Half Marathon (20-30), Full Marathon (30-40)
3. Advanced: Dream Run (30-40), Half Marathon (25-35), Full Marathon (40-50)

• Dream Run 7km

Who’s it for: Suitable for beginners, the Dream Run can easily be achieved by most fit individuals.

Fitness level: Going from couch potato to running even a 5km stretch is tricky. However, with more than five months in hand, anyone can attempt a dream run. “Even if you’ve led a sedentary life till now, you can still start training,” says Reebok Master Trainer Vinata Shetty.

How to train: “Start with a jog-walk-jog schedule and run at least thrice a week,” says Shetty. Building up mileage over time is the key to injury-free running. Also, don’t ignore core fitness level: “You should look at incorporating muscle-strengthening training,” says Neeraj Mehta, celebrity trainer and a marathon runner himself.

• Half Marathon 21km

Who’s it for: This distance can be highly rewarding for fitness enthusiasts. Half marathons are a popular choice among those aiming to go the whole distance. “The key to run longer distance is mind-body conditioning. You should be able to drive your body with the help of your mind,” says Mehta.

Fitness level: Runners who have attempted a marathon before, even if it’s the Dream Run, can aim for the half marathon. First time marathon runners may find it tough, but it’s not impossible, opines Shetty.

How to train: Most people need three to four months of practice for a 21km run. “This will help build your lung capacity and endurance,” adds Mehta. Regular training will also keep your cardiovascular health (your heart, that is) in good condition.

• Full Marathon 42km

Who’s it for: This is the ultimate challenge. Though professional runners often attempt this distance, it is not just for them. As Shetty puts it, “I have seen people who have never done any physical activity go for the full distance. It depends on how committed you are.”

Fitness level: Individuals who exercise regularly can achieve this target with three-four months of training.

How runners can avoid knee pain

Planning to run the marathon? Make sure you don’t injure your knee. A running coach explains the two most important activities runners should do to avoid knee pain.

To avoid knee problems, experts say that its important to mix cross-training and strength training with your running schedule.

A painful knee is usually because of the tracking of the knee (a tight ITB) and weak inside muscles (knee stabilizing muscle).

So you should basically try to strengthen the inside of the knee…the knee stabilizing muscles. Also, you need to stretch well, through the hips, butt, hamstring.

Do exercises like Stairmaster,elliptical, biking. If you’ve a desk job where you do long sitting hours, and you’re getting back on the bike, its going to be tough initially for your hips.

All these will help to keep the knee and the knee joint in place.

Its recommended you run 3-4 days a week, and on the other days do cross-training andstrength training.

Tata group chairman N Chandrasekaran shares benefits of long distance running (marathon)

N Chandrasekaran, who has been appointed as the group chairman of Tata group of companies, is a marathon runner, and says that most of his business ideas emerge while running.

A decade back, Mr. Chandrasekaran had never participated in sport, now he has ran in some of the world’s major marathons.

Mr. Chandrasekaran says he started running when he was 44 years old. He started with 2 Km every day, and After running for 8 months, he ran his first marathon. He also like trekking, especially in the Himalayas.

Here’s why the CEO loves running marathons:

1. When on business trip, I go running with employees and business partners, helps you unedrstand them better
2. Running gives me the opportunity to reflect, I get my best ideas while running

3. Running a business is like a marathon, there are several similarities – You have to develop endurance to face the setbacks in business, and increase speed when competition demands it.

4. When you’re running with 45,00 other runners, it gives you a feeling of ‘oneness’
5. It builds discipline, you will never go anywhere without it
6. I feel stronger, healthier and more competitive than ever before
7. Go for running even if you’re tired or stressed, you will come back feeling fitter than when you started.

Why Crash Marathon Running is Bad

Doctors have advised runners against ‘crash marathon running’ and running marathons just to impress peers. Most doctors feel that enthusiasts often indulge in heavy exercises to impress their peers. While the external changes are quicker with high protein intake, the internal lining of blood vessels does not grow at the same pace, which most don’t realize.

When such people participate in runs, there’s increased pressure on the heart, which leads to rupturing of the coronary artery, causing a heart attack, says Dr Vijay Surase, cardiologist, Jupiter Hospital, Thane.

That’s why its important to avoid trying to impress.

What most amateurs or newbies fail to realize is that pros throughout the year. Here’s what one pro marathoner has to say. “I run thrice a week, along with swimming, cycling and gymnasium workouts. I get a regular health check-up done once a year to make sure I am fit to run the marathon. I also make sure I don’t overdo running in the marathon week and take care of my nutrition.”

Need for Pre-Screening

The lack of fitness screening before such events (Marathons) is another problem, according to most doctors.

“One should take steps such as conducting a cardiac risk profile to gauge vital parameters such as blood pressure and cholesterol. Conducting a stress test is also advisable. It is important to listen to the body and avoid pushing it,” said Dr Aashish Contractor, preventive cardiologist.

Despite the advisory, doctors feel that most event organizers only conduct rudimentary inquiries before registering participants for such events.