Download - Running advice plan your half marathon
Many Asked for an advise – how to run? What’s best form? Help with running tips!
Many showed curiosity – What’s so special about you, you run so easily?
Yup – it does not cover much information about me, I am trying to be very generic Trying to document precautionary advice
Read and Follow – on your risk . I am writing this with good intensions!!!
Why this write-up?
Techie by profession Running is passion! - A few
achievements Full Marathon – SCMM 2014 (in 4 hrs, 4
minutes) Pune International Half Marathon – 2014 (1
hrs 45 minutes) As a pacer– Our Marathon 2015 (10km),
Ficci Flo 2015 (10 km)
About Me!
Enough research online: Understand your Feet Type Any Shoe Store can help you with right running
shoe Remember – Costlier does not mean best for you,
go according to your feet, your budget
Choose Shoes!
Nike Men's Free 5.0 This is what I use most of
the time
Too much, Too fast, Too soon – all these terms are very bad Observe your body: what it accepts, what it adopts –
Try to be “tortoise than the hare”. Observe pain while running – don’t show any over confidence (Life does not come easily)
Observe your Style, Stride form – so what’s best form? Observe how Kids run? Very natural run- They can
teach you best style Drink a lot Stretch a lot
Always Try Injury Free Run
Sleeping is first priority in everyone’s life It should be better and enough longer too
Meaning of enough depends on person In theory, every person needs 6 to 8 hrs of sleep
Body repairs and regenerates damaged tissues which you damaged during workout or running
Sleep helps improve speed, concentration Bad sleep habits can affect your weight (so overall health) something called “human growth hormone” is released
during sleep – which helps build your muscles Definitely – avoid running if you missed your proper
sleep before the event
Sleep is your beautiful friend
So much advice (but very generic) around – but remember Everyone is different body – what suits to others may fail on you You need to understand your own food requirements and
adjust habit around it Understand the role played by carbohydrates, protein and other
nutritional elements on our body I stick to – eggs white(best supplier of protein)(almost 10 to 12
every day) Green Beans, Carrot, Cucumber, Capsicum are my favorite I also go for Curd, Cheese, Good quality Dates Drink water – as much as you can
I take at least 1 litter of water before 30 mins or so of every meal 5-6 litters every day
Food-misunderstood subject
Gym or Running – it breaks your muscles. Recover them –with new and better ones
After every intensive and/or long runs– you may suffer Skeleton Muscles damage Cellular damage Immune System weakness
Muscle recovery takes close to 48 hrs – so avoid running everyday – supply enough right food for that, take proper sleep, take rest
Muscle recovery needs protein food! So develop a habit to eat suitable protein rich food at suitable time intervals Mostly I stick to eggs, 2-3 eggs at the interval of 2-3 hrs. Also prefer
dumping lots of carbs rich food
Muscle – How do they recover?
Remember – with age, your bones gets damaged Off-course you will come across many stories, headlines:
some-one completes full marathon at the age of 95 years
Observe your body – with age, broken bones are difficult to recover, so try injury free runs
Bones- They decay
Better the core – better the speed! Gym can help build proper core Your body adopts it as “work” if you do certain
activity in same pattern, same way! Body learns to handle that in optimized energy! So bring variations – that’s easily possible in Gym.
Go for Squats, Deadlifts, Pushups, Pull-Ups, Temp Runs, High-Power sprints, skipping rope, cycling!
Gym – Your speed increases here
If you can run 5 km's in one go (jog+run - in 40 to 50 mins) Then you are all set to complete half marathon. It becomes mental game if you go beyond 5KM
Ideally - i will suggest: First Month: target 5 km run. Become expert in that.
Stick to three days by giving 48 hrs rest in between to recover yourself. Second Month
First week - try to reach to 10KM ( at least 2 runs with 10km) Second Week - alternate yourself with 10km and 5kms. Third and fourth week : Go for 5km, 10 km, 15km
Third Month: Initial weeks go for 10, 15, 17 kms and in final week: Go for Half Marathon!
Remember - before your HM run, make sure you are taking enough rest before three days. Not even demo or practice runs.
Plan-Half Marathon