Spice January 2020 ipad pdf

HEALTH
FITNESS
stamina. Run on alternate
days with a set goal, so that
there is enough recovery to
the legs and you are able to
sustain this form of sport.
Exercising also forms a
major angle to training for
the marathon. After each
run, ensure that you do all
your stretching exercises so
that there is no pain or
injury. Also, focus on
building your core strength
as this will help you run long
distances and maintain.
5. Take part in marathons: Start small
and take part in marathons that may be
low key in nature; like a local area
marathon or a company specific one. To
begin with, you may start with a 5 km or 7
km dream run, as these will give you the
confidence of running with the crowd,
maintaining your pace and finishing the
marathon. Running alone and running
with fellow people makes a lot of
difference. Also, participating in local
marathons will boost your confidence and
encourage nurturing this passion in the
long run.
The marathon diet
While eating a balanced meal is
important so that your body gets all the
nutrients, protein intake is a must for
aspiring runners. Protein intake that
contains close to 20 amino acids is
important for body and muscle
development, oxygen movement in the
body and providing immunity, and all
these are important requisites for
runners. Reports suggest that athletes
consume close to 15 per cent of their
required energy from proteins. Include
fish, dry fruits, mushrooms, chicken,
paneer, tofu, pasta, dry fruits and whey
among the other protein-rich foods in
your daily diet. One also can explore the
protein shakes and powders, but strictly
under the direction of a dietician.
Proteins are helpful for post-marathon
sessions as they play a huge role in fixing
the muscle glycogen and helping in
building the muscle tissues. However, do
not go overboard on proteins as that will
increase your trips to the washroom and
frequent urination may also lead to
associated problems like dehydration,
kidney stones, etc.
Advice for before, after and on the D-Day
With the running practice in place and
just a week to go for the marathon, there
are a few tips to ensure you get a smooth
experience.
• Stop your practice 3-4 days before the
marathon day and refrain from eating
junk food and staying up long nights. Your
body needs all the rest now so that it can
perform its best.
• Refrain from consuming alcohol as it
will induce lethargy in the body and will
affect your months of practice.
• Sleep early the day before the run and
the next morning, wake up at least two
hours before you leave for the marathon.
• Eat a banana or an apple an hour before
the run.
• Keep yourself hydrated during the run
by carrying a small bottle of lemon juice or
glucose.
• Also, consuming a few dates, raisins and
jaggery while on the run especially when
you are getting tired will immediately
spike the sugar levels and give energy to
move ahead.
• Post the run; eat a heavy breakfast as you
and your body both deserve it.
Note: Once the run is over, there is a postmarathon
process that most people
ignore. Do enough stretching exercises so
that the legs are firm and not tend to
getting any injury. Take enough rest so
that recovery is fast and you are back to be
practising for the next marathon.
88
JANUARY 2020