16 January,2018 06:44 PM IST | Mumbai | Swathi Rishi
Mumbai loves to run, and the Annual Tata Mumbai Marathon is perhaps the city's most festive marathon. In the last few years running groups have sprouted around the city and there is a marathon almost every weekend. However, the charm and scale of the Annual Tata Mumbai Marathon remains unmatched. Less than a week from race day January 21, here are a few pointers for all runners to conserve their energies and give their best on race day.
Taper your training
A week before the Marathon is not the time to strain yourself, however it is not the time to remain inactive as well. Runners must ideally strike a balance between keeping muscles active, yet not causing strain. Training, done months prior to the run is what will help you perform on the day and not cramming intense runs before D day.
Avoid New Work Outs
Try not to experiment with any new work out as it may be unfamiliar for the body and you may end up straining a dormant muscle, or feeling sore. You only increase a risk of injury or a stiff muscle. Any new workout is unlikely to make you stronger in a week, so it is best to experiment after the run.
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Eat Healthy
Ensure a nutritious diet before the marathon. Stock up on carbs since they will give energy, but the fact that you are running is not a license to binge. The intake still has to be very nutritious and Junk food must be avoided. Indulge in chapathis, pasta, fruits, vegetables, meat and Dry fruits.
Rest
Runners are likely to have inadequate sleep on Race Day. Ensure that a week before, you are getting adequate rest consistently. On race day, you will have to report early and also figure out how to get there because of all the traffic restrictions. In addition to all that, it is likely that you are nervous about the run. Therefore, stocking up on sleep is critical.
Get a sports massage and a pedicure.
With all the training muscles are likely to be sore. Getting a good massage will release fatigue and relax the muscles and keep you agile during the run. Runners also tend to have rough feet and in- grown toe nails. All of which can be great irritants during a run, so it is best to meet a pedicurist before the run too as long with a massage therapist
Moisturise
The weather is great in Mumbai during the marathon, but also very dry. It is critical to stay moisturised especially during a run. One is prone to rashes during long runs because of the constant brushing of fabric against skin which is dry and sweaty. Moisturise regularly and pay a little more attention to areas where you know you are prone to rashes. Do this every night before going to bed and definitely on Race Day.
Figure out the basics
Get clarity on how you will get to the venue, since on the day of the Marathon, several roads are shut, so it can be a challenge getting to the venue. Decide in advance how you are going to get there and preferably car pool to reduce traffic in that direction. Keep aside all your race day clothes and ideally do not wear them for about 2-3 days before that. Set aside your most comfortable running outfit for this. You do not want to wear anything that is even a tad uncomfortable.
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