If you haven't started training for the Mumbai Marathon (January 17), then it's too late to to start from scratch. Go read somehting else.
This series is for runners who have either done the half-marathon or have got to 21 km in training. The intent isn't to make you run the fastest marathon yet; instead, it's meant to help you to the finish line with a smile on your face.
Basic differences between half MARATHON (21 km) and marathon (42 km)
• The distance is double, but the effect of the marathon on the body is thrice as much as a 21-km run.
• Human beings are built to run 28 to 33 km, and not 42 kms, which happens to be the whole hog.
• 'Hitting the wall' is a dreaded term for marathoners; if you don't prepare well, your systems start to fail after completing anywhere between 28 and 33 kms.
• Half-marathons can be run without much hydration and food but that's not the case when it comes to the marathon. To get past 'the wall', you need to cater to both aspects from the word go. It needs to be practised amply during training runs and not straightaway in the race.
• You could get away without strength training for the half marathon but for 42-km run, you have to be at it. If running is your love, then strength training is your mother-in-law. You have to do it for running at optimum levels without getting injured.
Fundamental tips on running
• Wear a smile.
• Spot-jog for three to five minutes before the run. This will help you land softly when you run. It will also reduce the strain on your knees.
• Imagine being pulled up like a puppet while running. Keep that tall posture throughout the run.
• Control your breathing from the very beginning. Take long breaths, in and out. Shallow and fast breathing will make you breathless.
• Time on your feet is far more important than distance covered or speed employed. Walk breaks are a very important component of marathons. Taking frequent walk breaks earlier in the run will help you save up to an hour.
• Stay relaxed. The harder you try, the more difficult it will become for you. Rotate your shoulders back and forth during each walk break. Don't tighten your fist when you get tired.
• Take a few sips of electrolyte water and a bite of energy bar every to 2-4 kms.
First week checklist
• Start all runs with a short slow run of 3-5 minutes before following this programme
• Sunday: A long run of three hours where time on your feet is more important than the distance you cover; speed is of no consequence at all. Take a walk break every 10 minutes. The duration of the walk break should be 30-60 seconds depending on how you feel.
• Monday: No running. Do only strength training.
• Tuesday: Do a long interval-training run: 1 km at fast pace, rest for 1-2 minutes, repeat six to eight times. Maintain the pace.
• Wednesday: No running. Do only strength training.
• Thursday: Longer interval training run: 1.5 kms at fast pace, rest for 1-2 minutes, repeat six to eight times.
• Friday: No running. Do only strength training.
• Saturday: 30-45 minutes tempo run.
The writer is a sports medicine doctor and a student of running. He trains people who have never run before as well as the best ultra runners in the world to run 333 kms in Ladakh and other inhumane conditions. Follow him @drrajatchauhan on Twitter
