How to prepare for a short Marathon

3 min read
Published:
05 Feb 2018
Duration:
3 min read
Words:
1041 words
Segment:
Kick-start
Our resident fitness expert guides us on preparing for a short marathon

I am not a runner, yet I always get excited about participating in marathons. Maybe it has to do with the sense of accomplishment I feel after completing the run--you know, that feeling you get when you reach the finish line after giving that final push. Speaking of running, there is a marathon happening in Kathmandu soon, the Kathmandu Pinkathon, which is set to take place on February 24.

This event, co-initiated by Indian model, actor and fitness promotor Milind Soman, aims to empower women by raising awareness about physical and mental health, which gives you all the more reason to be a part of this. And thus, this week, I pose a challenge for you, my fellow fitbodies--a challenge to get all pumped up and ready for the marathon.
Now, in marathons, there are categories such as the 3K, 10K and a half- marathon of 21K, but I think that it is best to start with either the 3K or 5K. Today, I will present some ways (as recommended by experts) to train yourself before the big day. Here we go!

Essentials first

We think that running, like walking, comes naturally to us, and because of this we underestimate the skills and training we need to gear up for a marathon. I mean, we run to our bus stops, after buses and/or at the gym on the treadmill all the time, so how hard can running a marathon be, right? It can actually be quite tough. And there are a lot of things that you need to take into account before you set out for your first run. The first thing you need, even before practicing running, is proper gear, such as proper running shoes, socks and running t-shirts. It is advised that you not wear cotton t-shirts; instead, opt for nylon shirts or shirts made specifically for running--because they are more breathable.

TIP: You might want to make a fashion statement with your new shoes, but you should break into it before the run, as this will enable you to find out if they are suitable for you. Get a proper fit in a professional sports store. If you are unsure of your type then do your research before going shopping. Experts suggest that you practice-run in your full gear to see if you are comfortable.

You must start running

To set yourself up for the 5K, you should gradually increase the distance you cover. You need to centre your workout routine around running instead of simply ëup-pingí your endurance and stamina. It is advised that you incorporate some walking and then progress to running. The important thing is to not rush it, since that will make you more prone to injuries.

Focus on time and not on the distance

Most experts state that beginners should start running by just doing it for a certain amount of time (just a few minutes), instead of keeping track of the distance you are running. This will help you focus, and get used to spending time, on your feet, as opposed to focusing on completing a certain distance every day.

Expect soreness

If you have not run in a long time, then you will feel soreness and muscle pain--this is completely normal. They are actually signs that your body is building stronger muscles, but if it is severe--to the point of being intolerableóthen you should consult a doctor/ physician immediately.

Trial plan

There are different strategies that you can try out to prepare for this 5K Pinkathon Marathon, and if you are unsure of which to adopt, I am here to help. Here's the timeline for the first week and respective workout sessions that I am personally doing. It should be noted that the ideal training should be for a month, but since the marathon is just three weeks away, this plan has been designed accordingly.

WEEK ONE: (Saturday)
3 Feb- (Friday) 9 Feb 2018

For all days, start with a dynamic warm up. Do five minutes of moves such as knee highs, butt kicks, lunges and stretching. After that, brisk walk for five minutes before speeding up to a comfortable jogging pace.

Next week, I will present the second half of this two-part series on marathons to get you in tip-top shape for the Pinkathon Marathon.


DAY
REGIME
Saturday
5 reps of 1 minute run, 1 minute walk
Sunday 
7 reps of 1minute run, 1 minute walk
Monday
Cross Training- Strength Training
30 reps of squats, 1 minute rest
20 reps of calf raise, 1 minute rest
10 reps of planks, 2 minute rest
Repeat with other moves such as lunges, deadlifts, leg extensions and front squats
Tuesday 
REST
Wednesday
Run 7 minutes, walk 2 minutes, run 7 minutes
Thursday
10 reps of planks, 2 minute rest
Friday
REST