beginners guide to running a marathon Archives

November 21, 2023 By Mitali Ambekar 5 Comments

Are you running the Marathon? Here is your guide to training

Running is fun and enjoyable be it a trail run or a marathon.

You want to do it but are in a dilemma how to go about it?

Are you a beginner?

Never run before or haven’t run in a long time?

Have you signed up because your friends are running?

Have you taken this up as a challenge to test your own endurance or just to improve stamina?

We have just two months to go for the Mumbai Marathon. Most start training a month ago thinking it’s such an easy thing to do. More often than not an individual is of the opinion what’s the big deal about long distance running? It’s just running after all and I can probably do it easily if I have my ear plugs on with music flowing into my ears.

But, before you start on your running regime, one important thing you need to do is to motivate yourself. Building mental strength is key to any endurance sport and marathon is no different. It’s one thing to begin training and another thing to stay motivated every day and continue that training. Staying motivated and developing a proper mind set helps you to enjoy your training thereby enabling you to cross the finish line with a smile on your face. Finishing a marathon is a great accomplishment and you can be one of them.

But, training is challenging and you need to train well without damaging your body is very important. If you start running without taking any precautionary measures, your body is most likely to go through a lot of damage in the future. Motivation is not enough, having the right goals and reasons for running is equally important to be successful.

Learning and following some basics will help you get started. All you have to do is just follow these guidelines.

1. RUNNING

You begin with small strides. How much you run can be gradually increased depending upon your level of physical fitness. Beginners should start with Interval training – wherein you run in high speed for 2-3 minutes followed by 1 min of cool down at less speed. Then repeat the high intensity for 2-3minutes on a slightly higher speed than the previous time. Continue this for about 15-30 minutes. This routine should be practiced 2-3 times a week and then follow it up with a long run once a week. After the run you should also do proper stretching on all the days. Most of you out there who have already been training for a while and are at an Intermediate level of training can start increasing their speed and distance slowly over a period.

2. NUTRITION

Nutrition plays an important role when you decide to run a marathon. The most important nutrient being Carbohydrates which provides the fuel runners need and for glycogen storage (glucose in stored form). Carbohydrates should be about 50-60% of your meal on normal days and 60-70% of your meal a day prior to the long run days (Carbohydrate loading). Protein should be about 10-20% of your regular meal. Add on nutrients can be antioxidants, Vitamin C, E, being one of the best. Apart from antioxidants they have special properties like anti-viral, increases immunity (Vit C), muscle relaxant (Vit E). All these nutrients are necessary for your body as they are your fuel to run (carbohydrates & proteins) and also help your recover well (all of them). Other than this even Electrolytes are necessary to avoid cramps which can be a major issue for a runner. Best electrolyte source can be a sports drink like Enerzal or electrolyte drink; these can be used while running. Post the run bananas are the best form of electrolytes and Carbohydrates. Some runners can even have them on the way if need be.

3. STRENGTH TRAINING

As was said in the beginning most who sign up for a marathon usually just run. But, it is not so. If you have decided to run a marathon then you should also be including strength training as a part of your exercise regime for marathon training. The benefits being that it can prevent injuries and reduce effect of hard surface on the joints and ligaments which otherwise can be painful for some. Also for better performance example – the last sprint in the run to finish your marathon.

Exercise well. Other than that your core also needs strengthening as it maintains your stability, posture and balance, all of which is necessary to run faster and again avoid injuries. You can opt for strength training for about 2-3/wk. possibly under someone’s guidance.

4. HYDRATION

Hydration is another very important aspect in marathon training. If your body cells are dehydrated, they will not work well for you and will not give you the required energy to run. Therefore, having water regularly before, during and after the run is necessary. A day prior the event the way you do carbohydrate loading, do water loading too, so have double the amount of water than usual. Have water about 20-30 minutes prior to the run, during the run you can just keep sipping on water every 15-20 mins depending upon individual requirement. After the run, hydrate yourself well again. If need be you can even opt for sports drinks for long runs, as that will provide your body hydration as well as energy too.

5. RECOVERY

It is important to recover well as your body’s tissues and cells should be ready for the next day’s work (office and exercise). Thus, one should always keep a gap of a day or so in between your running days may be alternating it with strengthening. One rest day in a week is also necessary where in no exercise of any sorts is done on that day. Nutrition matters a great deal in recovery, as discussed above. But, do not indulge on the rest day. Keep it moderate.

6 .PROPER GEAR

Last, but not the least. Appropriate gear is an important aspect for running a marathon. Shoes are one of the most important gears. You should go in for the right running shoe which fits well. People with flat feet should go in for insoles. Your next important gear should be your clothing. Anything that is very loose and baggy style should be avoided as it can slow you down or come in between while running (loose track pants). It can even cause rashes on body at times. Sweating can also make thick clothing heavier. One should opt for light clothing for running, like a dri-fit T and shorts or tights.

Anyone can follow these guidelines and run a marathon. But, everybody should consult a medical practitioner for any health issue or previous injuries if you have or had one. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

December 26, 2016 By Anusha Subramanian Leave a Comment

“This is not a trail walk… it’s a life’s journey”

Walking a 100 Km is no mean task and we at GOQii have been doing this for the last three years.

Every year the excitement for the 100 KM Oxfam trail walk begins 2 months in advance. This year was no different with several teams from GOQii participating with close to 50% being first timers. First timers to the event included both our players as well as GOQii employees.

This adventure trail walk is no run of the mill trail walk, it comes with a purpose. 140 teams in total came together for a good cause-‘Walk for Equality’ and to physically challenge themselves to walk 100 kms within 48 hours on a route that included tar road, mud path, open fields, stones strewn roads and forest routes. Each team had to raise a minimum of Rs 80K for Oxfam.

Considered as the World’s 3 most difficult trail walks, the Mumbai trail walk is held every year amidst the lap of nature in the Western Ghats of Maharashtra. It starts from a place called Garudmachi in Tamhinighat and ends in Lonavala.

By now many would have realized that walking isn’t that taxing as much as it is to raise funds. Many come up with interesting and innovative ways to raise funds. Few teams in GOQii also came with innovative ways to raise funds such a selling lunch and snacks to their fellow colleagues at office. While some I know did some odd jobs for their friends in lieu for donation to Walk for Equality.

GOQii collectively with all its teams raised approximately Rs 16 lakh for Oxfam. That’s a great achievement for all of us at GOQii. It is not only about fund raising funds but, also all GOQii teams finished well within 48 hours the required time to complete the 100 km trailwalk.

If I have to describe what the trail walk is like, I would say it is a test of your endurance, physical fitness, mental strength, team spirit, leadership skills, crisis management and the power to make the right decisions. It is also a test of one’s own ability and confidence.

Manjot Singh from the business development team at GOQii and who was participating in the 100 km trail walk for the first time this year says, “I feel like a million bucks having completed the 100 km trail walk. I did this purely for myself and to test my own abilities. And, today I feel victorious and above all confident as an individual.”

Similarly, for Maaline D’Souza who is part of GOQii’s customer support team the 100 KM trail walk was a challenge that she took upon herself. She says, “I never thought, I could do it. But, yes with regular practice and the right kind of will power I completed it without much issues”.

She adds, “The 100 km journey cannot be stated as easy. It is a mind game where I truly needed my mind to be constantly pushing me than my body. In short, this was the best achievement of my life. It has made me more confident as a person”.

Clearly, most who I spoke to on the trail on why did they were doing the 100 km trail walk? 2 or 3 motives came out clear. For some veterans on the trail it was to overcome their fear and also a chance to get fit. For people who were on the heavier side, it was to prove to themselves that they can do it. And, for some others who had already attempted this before once or twice, it was all about improving their timing. Another observation I made on the trail was that older people pulled the feat much better than the younger individuals. Secondly, Women on the trail were more resilient than men.

For first timers it was a mental battle that they were trying to fight with themselves. For most their bodies are given away but, it was their mental strength that held them through the 100 km pushing them every inch to complete the race. Some like Parth from the tech team of GOQii it was accountability. Accountability to his friends who had donated for the good cause that he was walking for.

At Check point 7 to 8 when Parth was almost on the verge of giving up due to pain, it’s his friends’ words that rang in his mind and pulled him through and of course the motivation that he got from Vishal Gondal, CEO, GOQii who walked with him a neat 10 km of the total 11.6 km trail. “A lot of my friends donated to the cause because I was walking. How could I let them down? I have to complete,” Parth said while on the trail and continued his journey. Like Vishal always says, “this is not a 100 km trail walk… it’s a life’s journey.”

Check point to 7-8 trail was also a grueling trail in the sun. The trail followed the old bullock cart path that village communities used earlier, up a gradual slope and down across a vast open pasture and scrub land. Some parts of the trail open up to spectacular valley views. And then ultimately getting on to tar road which was hot during the day.

For few other GOQii employees it was a great first time experience where most understood how to work in a team, take collective decisions and above all learn to heave patience.

None of this would have been possible without GOQii’s efficient support team led by Krishna Kumar aka KK who made sure that every participant was comfortable from the time we landed at Garudmachi on Dec 8, 2016.

Dr Ashwin Nanda, from GOQii’s team of doctors says, “It was quite gratifying for me to be of help to all GOQii participants”. It was Dr Nanda’s first trail walk experience. He says his biggest learning was do not ever give up on anyone. Help everyone get through.” For old timers Sunny Rajani and RutaSatam, being support is always a pleasurable.

But, what had changed this year from last year, Rajani says, “This year we were more organized and prepared for all eventualities if any had to occur.” And honestly, the support crew plays the most important role in this entire 100 km journey.

Altitude Quest, on the trail support crew were a boon in disguise. The AQ team was there to provide massages and taping of the feet when required after a tired trail walk. .

Last but not the least kudos to three of our GOQii teams led by players performed wonderfully. ‘Go Spirited’- the team that comprised of all four women players- Bela Gupta, Anitha Rao, SuranjanaKumaresh and ReenaKansal was not only the fastest woman’s team completing 100 km in 34 hours but also the fastest veteran’s team. The two other GOQii teams that made it to top 10 was AnuragBiesn’sGOQii-Veer tum Badhechalo who completed in 24 hours and GOQii Alpha led by Kamal Karnatak with a completion time of 28 hours.

That’s GOQii #betheforce…..

Route Snapshot:

Over all 100 km within 48 hours that included tar road, mud path, open fields, stones strewn roads and forest routes.

December 20, 2016 By Ranveer Allahbadia 1 Comment

My First 100 km- The lessons I learnt

A week ago, 100km was just a number in my head. A number that I had to overcome in 48 hours but a number that I WOULD overcome. I am a power lifter who enjoys the process of bodybuilding. I lift heavy barbells and dumbbells and I enjoy every bit of the big muscles I’ve created over the years.

I’d never taken part in marathons leave alone endurance walks. Hell, I never even took part in any 100m+ races in school. I’m a fitness blogger and I believe that fitness should not be limited to a single domain. What I believe is that the ultimate goal of fitness is becoming ‘THE BEST VERSION OF YOURSELF’. And, if your endurance stats don’t match up to your strength levels, you are stopping yourself from reaching that ultimate goal.

So with no prior endurance training experience, I readily agreed to challenge myself and signed up for the Oxfam 100km trail walk.

A bit of a pre story – I didn’t practice much for the trail walk. Endurance training is known to deplete your muscles in terms of size. My muscles are my brand and I couldn’t let go of them. So I chose a midway path and decided to go for 10-15km jogs every week. These jogs may or may not have helped me, I don’t know for sure.

In saying that, I do not recommend that you don’t practice for the walk. I have been a strength and fitness coach for 4-5 years. My body has reached a level of fitness where I was capable of executing the walk without much hassle. But, it may not be the same case for everyone.

After I completed the walk, I realized that practice IS crucial for an average person. Especially those for whom fitness isn’t the central theme of their life. Make sure you go for a few practice walks if you don’t want to end up injuring yourself!

Coming to what I learnt. The lessons –

Firstly, you need to understand the MAGNITUDE of a 100km. Most people who live in cities aren’t even used to walking 1km at a stretch.

The day before the walk, I had a word with a 53 year old lady who was participating with me. She told me that this was her 3rd trail walk and the biggest advice she gave me was “DO NOT GIVE UP”. I was told that the trail walk is entirely a mind game. And, as we progressed, I came to learn that exactly.

This was psychologically THE MOST testing activity I’ve ever done in my life. Most participants’ bodies break down at the 30 km mark. This largely happens due to non-practice and not realizing how your body reacts to an extreme strenuous activity.

Post 30km most end up having knee issues, ankle pain and blisters on their feet. Irrespective of your fitness levels, the game is to constantly fight off the pain you’re feeling, and move FORWARD. As I continued my walk, I realized that I’d never done something so grueling in my life.

There were some stretches in the trail walk that were SO intense, that I was almost sleepwalking. My mind had switched off entirely, it was the middle of the night, my hands were numb and frozen. But, my legs kept moving forward. My legs were the only entities active in my entire body.

And this was just ONE of the many testing moments.

Every trail had its own challenges. There was a trail that was an entirely upward climb. There was a trail conquered in lava-esque afternoon heat. There was a trail conquered on an open, ice-cold tar-road in the middle of the night. But, more than anything there were countless instances of pain and challenge. I can’t stress on how big the psychological aspect of the walk is. Training from an endurance standpoint will only get you so far. The real test was conquering the pain, the heat, the cold and your dead lower body.

What I honestly believe as a weight training coach is that weights do not only help you look good. Barbells and dumbbells are making you a STRONGER HUMAN BEING. Your muscles, your nervous system AND your grit is getting worked with every set you perform in the gym. My concern before the walk was “would I be too stiff or too bulky to complete the race.”

But, if anything, I believe that weight training played a role in helping me overcome the pain barrier. And, when we’re talking about a 100km trail walk, pain is your biggest enemy. There were countless fellow walkers with me who had to take breaks, had to rest at check points and had to get physiotherapy done on themselves. Of course I had instances like this. But, my instances were relatively fewer than my fellow conquerors.

This is where I feel like my elevated strength levels paid off. Despite not practicing much from an endurance standpoint, I was able to complete the entire walk in 36 hours. 12 short of the time limit. A great achievement for my first trail walk. But, this achievement was nowhere close to the REAL prize.

The trail walk showed me a new form of fitness. Yes, the endurance training is something new, from a physical perspective. Endurance walks like these make your mind and focus ROCK SOLID. 100km is not a number for me anymore. It’s a trophy.

When you actually overcome ONE HUNDRED kilometers, it is indeed a ‘Big Deal’. Your feet will be blistered up, your knees will be jammed solid, and your ankles will feel like they’re 150 years old, but your mind – Your mind will feel like its limits have been expanded.

The only way to expand your limits is to push yourself to their edges. And that was what this trail walk was for me. It was a test, a foe and most of all a teacher. Remember your biggest challenges are your biggest gurus. In my entire fitness-life, there hasn’t been a challenge of this magnitude. There hasn’t been an experience that has toughened me up so much.

This is the beauty of fitness. I am one step closer to being the BEST VERSION OF MYSELF – thank you for the opportunity GOQii and Oxfam India.

Are you running the Marathon? Here is your guide to training

“This is not a trail walk… it’s a life’s journey”

My First 100 km- The lessons I learnt

Devesh Srivastava Lowers His HbA1c from 6.7 to 5.8 With GOQii

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

A Game Developer’s New Game: Aditya Gaikwad’s Journey to Wellness

Prioritizing Health: Kuntal Goswami’s Post-Pandemic Pursuit of Wellness