Tips for running the Mumbai Marathon

Congratulations on your plan to run the Mumbai marathon! Here are a few tips that may help you sail through the run.

Before the run
1. Shoes & socks: Shoes should be firm, supportive, yet well ventilated running shoes that allow your feet to breathe. If the shoes aren't your regular training shoes, wear them on at least one 16 km run at marathon pace. This test run will determine whether you're likely to develop blisters or get sore feet before it's too late. If the shoes bother you on this run, get yourself another pair.
2. Clothing: Ideally the best for running would be a compression top above and leggings below. If however, that is not available, you wear short and open shorts along with a loose single above.
3. Equipment: Wear a light and comfortable watch while running. It helps keep things in perspective and curb panic attacks.
4. Nutrition: Follow a well balanced diet with proper nutrition. Do NOT over eat for strength. Remember the heavier you are, the more baggage you have to run with. Do notice that all world class athletes are very slim and on the thinner side.
5. Hydrate yourself: Have plenty of water and vitamins. Glucose and Gatorade are excellent options.
6. I-pod: A good music player helps distract the mind while running. Do watch your wires though, they should be tucked under your clothes to avoid irritation and distraction. Load any kind of music that helps you run.
7. Familiarize yourself: Know the route and make notes of landmarks, ups, downs and distances.
8. On the day of the race, wake up at least 3 – 4 hours before the run. If you can eat something, it will give you enough time to have it mostly digested before the start. Second, it will help keep you from feeling sluggish on the starting line.
9. Rest: Give your body rest at least 24 – 48 hours before the run.
10. Stretch and warm up before the run.

During the run
1. Stay calm and confident while running, keep your mind distracted to avoid panic attacks that make you stop.
2. Watch your breathing. Keep it steady and calm.
3. Don’t waste your energy training to get to the front in the beginning. Pace yourself calmly. In the first 7 km, identify and latch on to the runners you’d like to run with for the rest of the race.
4. Stay Hydrated: Keep sipping small amounts of sports drink / water regularly.
5. Watch your knees. Forward movement of your knees means progress. Backward swining of the feet is wasted energy. So watch your style of running.

After the run
1. Stretch your muscles and cool down to avoid cramps and muscle pulls.
2. In case of any uneasiness or injuries, visit a Doctor immediately because some injuries can be internal.
3. Hydrate yourself.
4. Rest and allow your body to recover rather than party the same night.
5. Your body has been well trained and groomed. Don’t give into temptation and start binging on unhealthy food.