Marathoners from Mumbai and beyond are in top gear as the annual Tata Mumbai Marathon, scheduled for January 18, 2026, draws near. With the last date for registrations being November 28, spots are filling up fast. Given the increasing interest in running across ages and genders, it is crucial (especially for beginners) to prepare well for the big race. Members of The Run Club Thane step in with timely, vital tips and strategies for optimal training, and importantly, factors to consider and avoid during practice, and the actual marathon.

Pace it right
Abhishek Sunilkumar, 19, who has run marathons ranging from 4K to 21K, emphasises, “Many runners underestimate the criticality of pace control. Building awareness of your natural pace during training helps prevent early burnout on race day and ensures you finish strong. Marathons are all about maintaining a sustainable rhythm from start to finish.”

Don’t skip warm-ups
Practise a dynamic warm-up routine before training sessions, and especially before a marathon. “Warm-ups are non-negotiable; almost a life-and-death factor in distance running. If your muscles aren’t properly activated, you risk cramps, strains, or muscle pulls,” Sunilkumar advises. “Continuing with an injury only worsens the damage.” Don’t forget to stretch after the run either, or else, you could risk muscle spasm.

Choose your gear well
Issues often stem from inappropriate footwear. Sunilkumar suggests choosing shoes based on foot shape, arch type, and one’s own running gait. Dr Shamal Mahesh Kulkarni, 27, a general physician from Wagle Estate in Thane, and a regular runner, reveals, “A well-cushioned, non-carbon-plated or appropriate-sized shoe helps prevent injuries and avoids adding any strain to the knee joint. You can also apply Vaseline to prevent chafing. In addition, wear dry fit clothing.”

Fuel your body
Diet plays a pivotal role in training. Ensure adequate intake of protein for muscle growth. However, at the same time, Sunilkumar points out that the primary fuel is carbohydrates, not protein, a common misconception among novices. “Endurance running relies heavily on carbs, as they’re what your body actually burns [while running]. Ideally, eat a carb-rich meal about an hour prior, to maximise energy and performance,” he reminds us.

During a run, participants may opt for energy gels, bananas or energy drinks every 45 to 60 minutes. “If you drink only water to replace sweat loss, your body will land up in hypertonic hyponatremia, so don’t forget to have electrolytes along with it. Consume carbs and protein in a 3:2 ratio,” Dr Kulkarni advises. She also recommends a rest day before a long run.

For those wondering what exactly to eat on race morning, runner and IT professional, Shivam Dubey, 22, suggests eating light. “For me, two bananas, some dates, and a spoon of honey are enough. I hydrate with electrolytes a day before to avoid cramps and fatigue, and include healthy fats for overall endurance too. I’m currently training for the Tata Mumbai Marathon 2026 (42 kilometres) and the Tata Ultra 50 kilometres, and these tips have worked well for me over the years,” he elaborates.

Train steady
Consistency is key. Dubey recommends running at least half of your registered distance per week, mentioning, “Since I’m running 42 kilometres, I do two 10-kilometre runs and one 21-kilometre run weekly. Showing up regularly for practice matters more than speed.” Dr Kulkarni reminds runners, especially beginners, to allow themselves walk-run interval breaks. She adds, “Also remember, cardio alone doesn’t improve your endurance; you need to introduce strength training to aid muscle growth. It improves your form, prevents muscle spasm, and prevents injuries.”

Tracking tools
Sunilkumar urges runners to use a good GPS watch, saying, “Accurate data makes a big difference; it helps you track pace, distance, and heart rate precisely. Strava is my personal preference. It’s highly accurate and widely considered as the industry standard for runners.” For those on a budget, he says, smartphone apps that use sensors like accelerometers and gyroscopes are effective alternatives.

D-day drill
This mantra is best followed by everyone. Avoid trying out anything new on the final day, be it shoes, food, gels, and pace strategies. “Treat the final race as a taper,” Sunilkumar tells us, while Dubey gives an additional tip: “While running, look ahead, not down. This maintains good form and keeps you fresh mentally.” All three conclude in unison, “Enjoy the race.”