Art of Running a Marathon

“We are different, in essence, from other men. If you want to win something, run 100 meters. If you want to experience something, run a marathon.” – Emil Zatopek

Recently, I ran the Jaipur City Marathon. It took me 4 Hours and 57 Minutes. My decision to run the marathon was based entirely on my lifelong dream of accomplishing such a feat. It was about realizing a dream and proving to me that I could do it. However, along the way, I realized numerous other benefits. I got into the best shape of my life. I found countless hours to reflect on my life and I have learned some valuable lessons.

Run Tall – If athlete back is collapsed a little bit then it makes it harder to breathe as easily and as freely as you might. Lengthened your back not stiff it, like an upward direction in the body. That takes the pressure off the ribs, off the diaphragm and one can breathe better.

Head Balancing – If one doesn’t balance his/her neck and spine nicely then it creates a lot of strain. One should be upright and looking forward. By this, one doesn’t feel so tight or cramped in his/her shoulders and have a greater range of arm movement too. It also helps psychologically not to be looking down at the floor when one gets to the point where legs are complaining.

Fuel Properly – One can’t complete a marathon without fueling his/her body correctly. Fuel your body properly by eating healthy.

Compete Less, Encourage More – It isn’t all about winning or losing, it’s about the experience and being in it together. Encourage all runners around you.

Feet and Arms in sync – Land your feet directly underneath body rather than shooting out in front. This reduces the braking forces and helps one run lightly. Also, move arms backwards and forwards slightly across body. When arms are used in this co-ordinated and rhythmic fashion, they are a wonderful source of power.

Knowing your Strength – One can discover their hidden strengths they never knew they had. Because strength comes from overcoming tasks which once thought were impossible to do.

Get Proper Gear – Select pair of shoes/socks wisely which doesn’t impact your knees while running on mortar road. Get used to shoes pair which you will wear on Marathon Day. Wear sweat absorb tees/shorts to avoid itching and load of sweating.

Hydration & Nutrition – Make your body properly hydrated before, during and after the race. Focus on having foods which have a low glycemic index (GI), such as oats, pasta and sweet potatoes. Get used to food one plan to eat or drink on race day during the training itself. Fats are advisable because they take about 2 hours more to burn compared to carbohydrates. Body will switch to fats as the energy source after initial carbohydrates have been burnt off.

Strength Training – Do a strength training session two-three times a week. Plantar flexion stretches, Knee extensions, shin and hip extension exercises are important to give forward thrust while running.

Increase Tempo – For long runs, get used to 10 Km run daily followed by Half Marathon once a week and increase tempo slowly.

One last thing to remember, over training can lead to injury and injury can lead to giving up. Don’t let a setback stop you in your pursuit of what you want. Take the spirit of determination of the marathon runner. Keep moving forward, one step at a time and one foot in front of the other until you get to finishing line. 

I will end with one of my favorite quote from Dean Karnazes: “Run when you can, walk if you have to, crawl if you must; JUST NEVER GIVE UP!”