Health Sports

Prepare for Your Marathon Wisely

marathon

Running a marathon is not a very easy job. One has to go through a proper training and diet plan before they actually think of running one.

The Kaveri trail marathon is happening in Bangalore, this November. If you are interested, then start your training as soon as possible. Also keep in check these important things while you are training.

Nutrition holds a major part in training

When you are training for a marathon, getting the right nutrition is very important. One has to eat a diet which is high on carbohydrates. When you are training, 60 percent of your diet has to be complex carbohydrates. One has to eat foods like beans, yams, pasta, apples and potatoes. When you are running, try and eat carbohydrate gels every half an hour. The carbohydrates can actually help your body to produce energy and so it is very important in a marathon runner’s diet. The dietician says that a runner’s diet should consist of 2500 calories. One also needs to eat a lot of protein. At least 15 to 20 percent of calories should definitely come from protein. For this, one needs to include things like eggs, peanut butter, fish, chicken, legumes and lean beef in their regular diet. One can also get a protein supplement if they think it is difficult for them to meet the daily requirements. Body needs a lot of protein to repair the muscles when you tear them down. You also need to get a lot of calcium. Eat a lot of collard greens, broccoli, yogurt, salmon and cottage cheese. Take at least 2000 mg of calcium every day. Also it is very necessary to drink a lot of water. One has to drink at least 8 glasses of water every day. Also when you run, try to drink 8 ounces of fluid every 20 minutes. Keep testing your colour of urine every time. This will help you to understand better whether you are hydrated or not.

Get the right gear

Have proper pair of shoes that fit. Always buy footwear from those stores which specialises in running shoes. Do not wear normal ked or running shoes in a long run as it might hurt your feet. Try to get used to the shoe by running in them before you run the actual marathon. One should also buy running socks. You can pick up double layered socks which are good for heels and toes and it prevents them from getting blisters while running a marathon. Compression socks are also used to reduce muscle soreness. You also need a heart rate monitor. It should be 50 to 80 percent of your maximum heart rate when you are going through the workout process.

Route of Kaveri Trail Marathon will be available in the site of the organisers once the event is fully announced. One needs to make a registration which starts from Rs 950. The full marathon will continue for 2 days while one can go for shorter lapse as well. It completely depends on your ability to run a marathon.