IN PHOTOS: Experts share tips to gear up for the marathon season

Updated On: 14 December, 2023 11:37 AM IST | Editor

If you find yourself enticed by the thrill of running 21 or 42.195 km, you need to prepare for it. Fret not, as we’ve scoured handy tips from seasoned runners to gear up for the marathon season

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If you find yourself enticed by the thrill of running 21 or 42.195 km, you need to prepare for it. Fret not, as we’ve scoured handy tips from seasoned runners to gear up for the marathon season

<p><strong>Include faster runs in your training<br /></strong>Start with a base mileage that you are comfortable with and gradually increase it each week. A common rule is to not increase your weekly mileage by more than 10 per cent. This allows your body to adapt to the increased stress and reduces the risk of overuse injuries.</p>

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Include faster runs in your training
Start with a base mileage that you are comfortable with and gradually increase it each week. A common rule is to not increase your weekly mileage by more than 10 per cent. This allows your body to adapt to the increased stress and reduces the risk of overuse injuries.

<p><strong>Include rest and recovery<br /></strong>Ensure that your training plan includes rest days and easy recovery runs. Your body needs time to recover and adapt to the increased workload. Listen to your body and if you feel excessively fatigued or notice persistent soreness, consider taking an extra rest day</p>

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Include rest and recovery
Ensure that your training plan includes rest days and easy recovery runs. Your body needs time to recover and adapt to the increased workload. Listen to your body and if you feel excessively fatigued or notice persistent soreness, consider taking an extra rest day

<p><strong>Mix in cross-training<br /></strong>Include cross-training activities such as cycling, swimming or strength training in your routine. This helps improve overall fitness, prevents burnout and reduces the risk of injury by giving specific running muscles a break while still maintaining cardiovascular fitness</p>

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Mix in cross-training
Include cross-training activities such as cycling, swimming or strength training in your routine. This helps improve overall fitness, prevents burnout and reduces the risk of injury by giving specific running muscles a break while still maintaining cardiovascular fitness

<p><strong>Quality over quantity<br /></strong>Focus on the quality of your runs rather than just accumulating miles. Incorporate interval training, tempo runs and hill workouts to improve your speed and stamina. These targeted workouts can enhance your overall fitness and make your longer runs more effective</p>

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Quality over quantity
Focus on the quality of your runs rather than just accumulating miles. Incorporate interval training, tempo runs and hill workouts to improve your speed and stamina. These targeted workouts can enhance your overall fitness and make your longer runs more effective

<p><strong>Practice caution</strong><br />Rajendra Kalur – a city-based chartered accountant, is also a long-distance runner who draws an interesting analogy between running and fitness: Many people run to get fit but are they fit enough to run? It’s like the chicken and egg story. </p>
<p>“In order to run, one needs to be in their proper form. While it is tempting to increase mileage, it is crucial to do so on a consistent basis. Upping one’s mileage suddenly is one of the leading causes of muscle rupture and knee injuries requiring prolonged recovery periods"</p>

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Practice caution
Rajendra Kalur – a city-based chartered accountant, is also a long-distance runner who draws an interesting analogy between running and fitness: Many people run to get fit but are they fit enough to run? It’s like the chicken and egg story.

“In order to run, one needs to be in their proper form. While it is tempting to increase mileage, it is crucial to do so on a consistent basis. Upping one’s mileage suddenly is one of the leading causes of muscle rupture and knee injuries requiring prolonged recovery periods"

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IN PHOTOS: Experts share tips to gear up for the marathon season

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High tidal waves in Mumbai delay Lalbaugcha Raja`s visarjan