The first edition of Torrent JITO Thane Half Marathon will be held on March 20th, 2022 in collaboration with Shree Mahavir Jain Hospital. The hospital will offer training programs and fitness tips for beginners to prepare them for the marathon day. Dr. Neha Shah, Medical officer, Shree Mahavir Jain Hospital shares essential health and fitness tips for marathon runners.
Training for your marathon means more than just putting in miles. Having your nutrition before, during, and after the race is equally important. The important part here is to listen to your body.
The right snacks and fluids during the race can help you run faster and boost your performance.
Increase your carbohydrate intake moderately in the days before your race to fill up your glycogen stores. Carbs are also the key but don’t go overboard. Additionally, carbohydrates help your body recover post-workout.
Protein is the building block of muscle. It’s recommended that you consume 1-1.5 g/kg of your bodyweight – this is dependent on how intense your workouts are. If you’re doing more strength training, as opposed to running, then you definitely need more of this macronutrient than endurance athletes.
Fat is an incredibly important source of energy and is vital for your body! First of all, it acts as a protector for your organs, insulates your and is necessary to absorb those fat-soluble vitamins (A, D, E, and K)
HYDRATE, HYDRATE, HYDRATE As we all know Hydration is very important. A good rule of thumb is to drink 3-4 sips of fluid for every 15–20 minutes you’re running or to drink to thirst.
On the day of the marathon have your breakfast 3-4 hrs before a run. One should have an easy-to-digest breakfast to power you up for your race. If you want that extra boost, go for a cup of black coffee to get you energized.