IPHREHAB ::RUNNING FOR BEGINNERS IN MARATHON RACE

IPHREHAB

RUNNING FOR BEGINNERS IN MARATHON

Running is a simple democratic sport.

To start, you need very little by way of equipment. You don't need an opponent or a team. You don't even need specific skills for taking up jogging as a first step to marathon running.

It all depends on what you want to get out of your running. Approach it in the right way and you will not only have fun, but running will increase your general well-being, will tone your body, give you a healthier complexion and a sunnier outlook to life. Above all, ask experts and novices and all in unison will agree that these benefits pale against the entirely intangible high one gets from finishing a marathon!

You have probably met an individual experiencing post-marathon euphoria. They're the ones who can't walk without a frown due to extreme exertion, but are nevertheless wrapped in a great feeling of achievement, which comes from having dared and succeeded. The achievement makes one feel different inside, think differently and more positively about one's self.

So while there's plenty of magic about the marathon event, there's no special secret about the people who run marathons. They are you and me.

THE FIRST STEP

Your mind is perhaps more important than you realize at this stage.

All runners new or old, fast or slow, have the same decision to make again and again - Get up, and get out there on the road. Many a times a nagging voice in the mind keeps saying, "Let's have a rest day today, it won't matter."

The toughest step is to take the 'first' step.

BEFORE YOU RUN (A MEDICAL ADVICE)

If you have any lingering doubts about your health, or if you have not exercised for a long time or if you have weight or blood pressure problems, ask for medical advice.

RUNNING WITH YOUR BUDDY

It's fun to run together. Running buddies support and help each other to keep going. And importantly, when you know someone is waiting for you, you are less likely to skip the run!

RUNNING GEAR

Running shoes:You need firm cushioning to protect your feet and the rest of your body from the damaging impact of running on the road.

There is no such thing as a single 'best buy.' There are many models of shoes for the simple reason that "no two pairs of feet are the same". There is the shape of your foot to consider - that's called getting the right 'fit.' Ask for road training - running shoes. Make sure there is 'arch support.'

Selecting your running shoes

• While trying your shoes on, make sure to wear the socks you will be wearing while running.
• Walk and jog in the shop in a number of shoes to get the feel of them in action.
• Buy late in the afternoon when your feet are slightly swollen from the day's activities.
• Look for a comfortable fit. There should be one finger-space (about half inch) between your big toe and the shoe, so your toes can wriggle inside.
• Get good cushioning at the heel.
• Look for a padded arch support, soft inner of the shoe and padded tongue.
• The shoe should not be stiff: you should be able to bend it at the centre - it shows flexibility.
• The sole of the shoe should be wide enough to support the foot.

Clothing:

• T-shirts or running vests: make sure they are not too tight at the neck and under the armpits. Nor should it be too thick as it is hot and humid in India. A collarless shirt is less restrictive; dry-fits or cottons are best.
• Shorts: Best are cotton/nylon mixtures or dry-fit. Better to avoid pure nylon. Make sure you are able to raise one leg so that the thigh is parallel to the floor below.
• Pants: Cotton pants are more absorbent and tights are good too.
• Sports bras for women are advisable.
• Socks: Cotton or dry-fit socks are better for sweat absorption. Special socks with extra cushioning are also available.

WARMING UP

The warm-up is important as cold muscles are more easily damaged. It helps prepare your mind to give the right signals to your body - 'you are readying for your run'.

Loosening exercises:

• Arms: With your feet astride, raise your arms above your head and move them in a circular fashion away from the body. Keep your body upright, swing both arms forward, then in reverse direction a few times. Then swing your arms sideways together, move your neck and head in the same direction.
• Forward bending: With your feet together, bend forward and touch your toes, then ease your back upwards and repeat a few times. Do not jerk - you might pull a muscle.
• Side bending: With your feet astride and hands resting on your hips, lean deep to the left, going down as much as possible, then return to the upright position and repeat on the other side. Do this three to four times.
• Stretch your calf muscles: Take your right leg in front of you, point your toes up, bend forward and hold your toes. Do not bend the knee. Repeat with the left leg. Do this about two to three times.
• Quadriceps stretches: Stand on your right leg. Hold your left ankle in your left hand and pull it up towards your butt until you feel the stretch on the front of your thighs. Repeat the same on the left leg.
• Ham string stretches: Stand facing a table or a parapet (or something you can raise or rest your leg on), raise your left leg and place the heel on the table, then lean forward, hold for a while, and repeat the same on the other leg.