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

marathon-running

Running is fun and enjoyable, whether it’s a trail run or a marathon.

Want to run one but in a dilemma about 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?

With marathon season approaching, many people start training just a month or so before, thinking it’s 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 headphones on with music flowing into my ears.”

But, before you start your running regime, one important thing you need to do is to motivate yourself. Building mental strength is key to any endurance sport, and a marathon is no different. It’s one thing to begin training and another to stay motivated day after day. Staying motivated and developing a proper mindset 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 it’s very important to train well without damaging your body. If you start running without taking precautionary measures, your body is 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: run at a high speed for 2-3 minutes, followed by 1 minute of cooling down at a lower speed. Then repeat the high intensity for 2-3 minutes at a slightly higher speed than the previous interval. Continue this for about 15-30 minutes.

This routine should be practised 2-3 times a week, followed by a long, steady run once a week. After the run, you should also do proper stretching after every session. Those of you out there who have already been training for a while and are at an Intermediate level can start increasing their speed and distance slowly over time.

2. NUTRITION

Nutrition plays an important role when you decide to run a marathon. The most important nutrient is Carbohydrates, which provide the fuel runners need and supports 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.

Key micronutrients include antioxidants, like Vitamin C and E. Apart from their antioxidant properties, they also boost immunity (Vit C) and can act as a muscle relaxant (Vit E). All these nutrients are necessary as they are your fuel to run (carbohydrates & proteins) and also help you recover well.

Other than this, Electrolytes are necessary to avoid cramps, which can be a major issue for a runner. A good electrolyte source can be a sports drink or an electrolyte powder; these can be used while running. Post-run, bananas are an excellent form of electrolytes and carbohydrates. Some runners can even have them during the run if needed.

3. STRENGTH TRAINING

As mentioned, most who sign up for a marathon usually just run. But this is not ideal. If you have decided to run a marathon, you should also include strength training as a part of your exercise regime. The benefits are that it can prevent injuries and reduce the impact of hard surfaces on the joints and ligaments, which can be painful for some. It also helps with better performance—for example, the last sprint to finish your marathon.

Your core also needs strengthening, as it maintains your stability, posture, and balance, all of which are necessary to run faster and avoid injuries. You can opt for strength training about 2-3 times a week, possibly under someone’s guidance if you are new to it.

4. HYDRATION

Hydration is another very important aspect of marathon training. If your body cells are dehydrated, they cannot function optimally and will not give you the required energy to run. Therefore, having water regularly before, during, and after the run is necessary. A day before the event, the same way you do carbohydrate loading, do water loading, too.

Have water about 20-30 minutes before the run; during the run, you can just keep sipping on water every 15-20 mins depending upon individual requirements. After the run, hydrate yourself well again. You can even opt for sports drinks during long runs, as these provide your body with hydration as well as energy.

5. RECOVERY

It is important to recover well, as your body needs to be ready for the next day, whether that’s work or more training. Thus, one should always keep a gap day between running days, perhaps alternating running with strength training. One complete rest day per week is also necessary, where no exercise of any sort 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 least, appropriate gear is an important aspect of running a marathon. Shoes are your most important piece of gear. You should invest in the right running shoe that fits well. People with flat feet should use supportive insoles.

Your next important gear should be your clothing. Anything that is very loose and baggy should be avoided, as it can slow you down or get in the way while running (like loose jogging bottoms). It can even cause chafing. Sweating can also make thick clothing heavier. One should opt for light clothing for running, like a moisture-wicking T-shirt and shorts or tights.

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

#BeTheForce

Disclaimer: The information provided in this blog is for general awareness and educational purposes only. It is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for personalised medical guidance or concerns related to your health. Images shown are for representation purposes only and may not depict the exact recommendations or outcomes.

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Cashew Nuts & it’s benefits

cashew-nuts

Cashew nuts are favourites of all. It’s a nut that is easily available and used for all occasions. It can be carried in your pocket and popped into the mouth as and when you feel hungry as the fat content in it keeps you full for a longer time and refrain you from snacking on unhealthy refined foods.

A fruit that is native to Brazil was brought to India by Portugal explorers and today it’s widely grown in the coastal areas.

Despite it being a healthy food, people are often scared of consuming cashew nuts because it is considered to be high on fats and hence not to be eaten often. Especially those suffering from any kind of heart ailment keep cashews away.

I would say these are all myths and would like to clarify that Cashews are safe to consume from a health perspective. It consists of healthy mono unsaturated fatty acid, Oleic acid which helps to lower bad cholesterol LDL and increase the good cholesterol HDL.

Cashew nuts also consists of some of the B complex Vitamins like Pyridoxine, Pantothenic Acid, Riboflavin& Niacin. All these play a major role in the metabolism of Carbohydrates, Proteins & Fats. Alongside it has individual health benefits such as Pyridoxine helps to protect the heart by inhibiting cholesterol deposit.

Niacin helps against Dermatitis- a skin infection, Pantothenic acid helps relieve your stress and gives you good skin & hair. Riboflavin prevents acne and gives you healthy eyes.

Cashew nuts have benefits in abundance so why would you want to keep it aside? It is high on calories but, as one should work on the quantity and timing and you will gain a healthy heart, good skin, healthy eyes and anti-stress properties.

Cashews are best to be had as a snack. Roast them and have about a fistful in between the meals, pre or post workout, during or after a trek or game.

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CARBOHYDRATES’- Seven Engines of POWER SUPPLY

carbohydrates

Carbohydrates is the first source of energy to the body. It is one of the most important major nutrients, which also means we need it in major quantity. Thus, recommended to have about 60% in our daily food intake. It has one of the best advantages to our overall health.

  1. Provides Energy: Our body requires energy to do even simple activity like moving from one place to another and carbohydrates helps us in that. So whichever the activity is walking, running, playing a sport, working in office or writing a blog –all require energy.
  2. Elevates mood: Carbohydrates help you release Serotonin in our body which in turn will elevate your mood and give you the feel good factor. Remember the feeling when you have a spoonful of Dal rice or Hot phulka with vegetable when you are super hungry, exactly the same feeling. You feel relaxed and calm.
  3. Muscle Recovery: Talking about muscle doesn’t mean only sports person require them. We all have muscles in our body that go through wear and tear with our daily activities too. Thus, we all need this wonder nutrient to recover our muscles, as they need to restore their deposits in form of Glycogen( stored form of glucose)
  4. Helps prevent disease: The fibre that comes with this carbohydrates help us prevent many diseases like Diabetes, Hypertension, Heart problems , Constipation and many more.
  5. Weight loss: This point may grab your attention, as it really helps in losing your weight indirectly. When we have the much needed carbohydrates, the body will not take up protein as a source of energy to work, thus avoiding muscle loss and in turn keeping the body’ metabolism high.

Carbohydrate intake-> Protein Sparing-> Muscle intact-> Metabolism high-> Burn more fat -> Weight loss.

One more reason being, the slow release carbohydrates helps in slow release of insulin in body, which in turn can avoid weight gain.

  1. Good Memory: Glucose is the key brain fuel, which comes from carbohydrates and various studies have also shown that people who have a regular intake of carbohydrates have a better memory than the ones who avoid it.
  2. Fuel for fitness: Sports person, runners, people doing regular exercises, they all need carbohydrates as the first source of fuel before, during and after the activity. As the body will use it the most and they can’t afford to lose muscle as a source of energy. If the body loses a lot of muscle, the joint strengthening is compromised leading to injury.

There are various such benefits of carbohydrates which we miss by avoiding them in our daily intake. Carbohydrates have a bad name in weight loss industry, as they say excess of it will make you put on fat, well anything of that sort happens.

So my suggestion is do not avoid carbs. It has such an important role to play in our healthy and fitter lifestyle.

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Smart Girls use Dumbbells

weight-training
As a sports nutritionist, I have in the past only worked at various Gyms. My primary job was to plan diets. At times I even had to look at client’s workout schedule to be then able to accordingly plan a diet for them. It is during this stint that I realised that most women clients would either only do cardio and stretching or do weights with the same amount of weights for almost 3months continuously. They would lift minimal weight of 2.5lbs/5lbs and that too they did as their trainer told them. I then had to spend extra time with these women and explain to them that they should start their weight training initially with lower weights but gradually increase the weights to higher pounds to achieve the necessary results or the goals they have set for themselves.

Ladies..Wake up!! Today its women power and we women are walking shoulder to shoulder with men in varied fields. There is always this fear I have seen among women who go to gyms to lift weights. So don’t be afraid to lift weights and do as men would do. Or at least get closer.

Don’t worry!!You will not put on those extra muscles that will make you look manly because we women have been blessed with some lovely hormones that give us the beautiful body. So, irrespective of how much ever weights you pick up you will never look manly. It will only tone your body to make you look more beautiful, energetic and fit.

Women are the master of all trade and we often work towards keeping one and all happy. We are very good at multi-tasking and most of us do it with ease. And to be able to perform all of these duties to the fullest we have to have amazing energy levels, great stamina and a strong willpower too. And after doing all this if we want to look good and maintain ourselves there is nothing wrong with it at all.

Many women who are not fit or not into regular exercising often face lot of menstrual problems, pregnancy issues, Post pregnancy weight issues etc.. All of this can be sorted out with regular weight training.

Women can achieve the stamina, long lasting energy, good looks, a toned body and beautiful skin with a good workout. Maintain the same consistency of one day gym and one day cardio.

Listing the benefits of weight training for girls/ladies/mother/grandmother.

1. Strong Bones : Most of the women face bone density issues, especially in old age. Weight training helps you in increasing the bone density. In younger girls it makes it stronger.

2. Lesser Body fat: As you gain muscle with weight training your metabolism will increase, in turn making you burn more calories, thus leading to a toned body and lesser fat %.

3. More Energy: Exercise helps you in boosting your metabolism, thus more energy.

4. Stronger Body: Exercise helps in stronger muscles thus helping you maintaining your daily chores easier like picking up grocery bag and carrying children around, picking a   bucket etc.

5. Fights depression: Exercise releases certain hormones in the body which makes you feel good and enhances your mood too.

  1. Manages chronic conditions: Chronic conditions like Aches and pains in the joints, blood pressure, Heart disease etc., and their symptoms reduce with regular weight training
  2. Eases Menstrual Issues: MS and menstrual pain, one of the biggest concerns for females, is taken care of if Regular exercise is a part of daily routine.

8. Post Pregnancy weight: If you are weight training regularly, even after pregnancy getting back in shape becomes easier.

9. Skin & Hair : As blood circulation increases due to exercise, your skin and  hair become more healthy and better.

10. Thyroid & PCOD: Weight training helps insulin resistance and reduces body fat, thus helping cure both Thyroid and PCOD.

There are numerous such small but good benefits for women in including weight training as a part of the exercise regime.

So go Pump The Iron Girls!!

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