A lowdown on how to be a marathoner

With the Airtel Hyderabad Marathon (AHM) right around the corner on August 30, it’s time to tick that list of the all-important things needed to make sure you are ready. Hyderabad Runners, who initiated the AHM, is now the second largest in India next to the Mumbai Marathon.

AHM organises 3km, 5km, 10km, Half Marathon (21.095km) and Full Marathon (42.195km) run this year. Rajesh Vetcha, president of Hyderabad Runners, says, “Running is one of the most accessible among all forms of exercise and sports. It is not even as difficult to access as swimming can be.”

This was the reason why the Marathon was introduced in Hyderabad. However, without adequate training, the experience can become less enjoyable due to the risk of injury. “Not only is there the likelihood of injury, but while running, metabolic changes like an increase in body temperature by 3-4 degrees takes place, hence it is important to train well. This helps your body to manage such changes,” Rajesh explains.

There are various levels of training to enroll under, based on the level of activity of a person. A novice typically needs 6-7 months of training to attempt a half marathon, and a year of training for the full marathon. The only cardinal rule is to not have any major medical complaints and that one should be leading an active lifestyle to join.

Training for runs involve cross training and strength training which may be done often in groups. Cross training workouts have low impact on the knees but make the heart run faster (for example, rowing, swimming, cycling, etc). Most training plans for marathons are 16-20 weeks long and consist of at least 3-4 runs per week. The 10K typically takes about 38 minutes to complete, 21K takes about 180 minutes, and 42K takes anywhere between 4 hours 15 minutes to 6 hours.

With the kind of training required, one should ensure that the effort does not get compromised by intake of food. Rajesh Vetcha says, “You are what you eat,” and he outlines points lest one bites off more than they can chew:

• Basic and traditional Indian meals are the best diet.
• The easiest way to watch what you eat is to record everything you consume for 10-15 days.
• Avoid oily food, sweets and processed items as far as possible. However, anything can be had in moderation.
• Alcohol and beverages dehydrate the body, so it’s best to avoid them for the desired outcome.
• Hydration is important. For every one hour of activity, the body loses one litre of fluids and salt.
• Fluids such as Electral, lime juice with salt, Gatorade or plain coconut water can be had. But make sure to train with the same drinks you plan on consuming on the day of run.
• While running, sip water, don’t gulp.
• Drink a lot of water the previous day of run and on the morning of run. Keep hydrating even 3-4 hours after the run is finished.
  

“In order to succeed, set small and realistic goals,” Rajesh advises. He goes on to say that discipline is very essential to reach the goal. “Leading an active lifestyle is becoming increasingly important in this day and age. Treat running as a lifelong activity, like a serious and active form of recreation for the purpose of fitness,” says Rajesh, who is passionate about running and works his schedules around his training programme.

AHM has been conducting their 3Plus2 Training Programme based on the Runner’s World Programme. The plan involves 3 weekly runs 2 cross training workouts. On August 16, a dry run of the half marathon will be held from People’s Plaza, Necklace Road to Gachibowli Stadium. For those who are aiming at next year’s marathon, some websites where training plans may be found include: Hal Higdon; Runner’s World – Run Less, Run Faster; and Jeff Gallaway (run-walk-run method).

In closing, Rajesh notes, “The most common mistake people make without realising is to increase their mileage and speed too quickly, sometimes to keep pace with their friends who have been training for longer than them. Instead, always compete only with yourself and not with others.” On August 29, AHM’s 3K and 5K marathons will be held; and on the next day, the 10K, half and full marathons will follow.

Over 11k register for Airtel Hyd Marathon

Over 11,700 people have registered so far for the Airtel Hyderabad Marathon which will take place on August 30. However the last day for enrolling for the event is on Sunday. No spot registration will be entertained at the event. Hyderabad Runners, the event organiser, aims to promote running as the preferred form of fitness.

The Full and Half Marathon covering a distance of 42.195 and 21.095 kms respectively will traverse the important landmarks in the city giving the runners a picturesque view of the Hussain Sagar Lake, IT & Knowledge hub of Hitec City and Gachibowli spreading the healthy lifestyle theme among Hyderabadis. The 5K and 3K curtain raiser runs will be held on August 29.

By:Elita Enoch