How to be a more efficient marathon runner

India’s running season its entering its business end. The Airtel Delhi Half Marathon is a little over two months away and registrations for the event began recently. The Standard Chartered Mumbai Marathon, scheduled for January 15, 2017, is winding up registrations and participants have begun receiving confirmations. The Wipro Chennai Marathon is exactly three months away.

With all of India’s big marathons on the horizon, those participating will want to step up their preparation or begin training, if they haven’t already.

Last year, in this column, we covered a beginners’ programme for half marathon. This year, we will do a level two programme for those targeting to run half marathon in under 2 hours in next 3 months or full marathon in under 4 hours 10 minutes in the next 4-5 months. This is no magic potion, but it might help you shave off even 15 minutes by making you more efficient.

Here are some rules to aid your marathon training:

Rule 1

If running is your love, strength-training is your mother-in-law. Most runners hate strength-training. Remember that it’s your muscles that move your skeletal system. Just put your head down and do as I say. You’ll thank me when you get to the finish line.

Rule 2

Let’s focus on smart training instead of over-training. Over-training is responsible for 80-90% of injuries amongst runners.

Rule 3

Practice consumption of water, electrolytes and energy food in training as you’ll need them to perform better. Remember full marathon (42 km) is twice the distance of half marathon (21 km).

Rule 4

Take long deep breaths in and out, that’ll help you to be in control. If your breathing controls you, you won’t last very long.

Rule 5

To run as fast as you can, slow down. Pace yourself right.

Rule 6

It’s not a rat-race. Idea is to run better than you’ve run before, not faster than anyone else.

Rule 7

Keep miling and smiling. In the long run, that’s all that matters!

(Dr Rajat Chauhan is a student of running & pain and a Sports Medicine doctor. He has been organising La Ultra - The High, a 333km run in Leh-Ladakh for last 7 years now.)