Mumbai Marathon 2019: Common pitfalls every marathon runner must avoid

Speeding up training too hard cramming in dehydration improper running gear uneven breathing and lack of nutrientrich food are some mistakes that marathon runners make Although these are some aspects which are usually given undue attention to overtraining and pushing oneself too hard to gain maximum results in the lowest possible time is a very common mistakeAs Mumbai Marathon 2019 gets closer by the week here are some mistakes that can be easily avoided by marathoners for a comfortable and successful runExtra mileage too much too soonRunning is a highimpact activity If you try to cover more distance before your body is physically capable you will suffer from aches and painsGiving your body time to become stronger can simplify the process and you can easily evade any injuries A general rule of thumb is to ramp up your running by no more than 10 per cent per weekUnusual fixation on paceIn their determination to achieve a certain goal as quickly as possible runners very often forget to listen to their bodyGPS in not only on the phone but also in wrist watches with the basic aim to motivate runners to regulate their pace in real time But your pace based on your speed at a given time and place canrsquot be your goto guide A speed which feels extremely comfortable and easy on a cool cloudy day with flat ground may become challenging on a hot day with sloppy uneven terrainWeather ground and illness are too many variables that a runner must take into consideration before pushing themselves to try harder than their averageSkipping recovery daysWhether you are working or studying or training recovery days are essential for a successful outcomeFollow up with an easy effort run or crosstraining session after a hard workout to give the body time to recover This will give the runner time to heal adapt and get betterEvery once in a while leave your watch at home and run at a comfortable pace At regular intervals check in with your breathing and overexertion Slow down when either seems to be going a little haywireAnother alternative is to walk and run at regular intervals run for a few minutes and walk for a minute18 weeks of training in 6 weeksCram 18 meals in one sitting and bad things will happen Cram 18 weeks of training into six weeks and bad things will happenOur body takes time to get used to the demands of a race Runners who try to cram up their training do not attempt to run again because of the terrible aftereffects of their first runTime will enable you to improve your distance speed and stamina If yoursquore one of the newbies who is just learning to run take several months of practice before you start to race Eventually you will hit a tipping point where you will only improveYou need at least six to eight weeks to prepare for a 5K or 10K 12 to 14 weeks for a half marathon 16 to 22 weeks for a marathon and 20 to 24 weeks for an ultramarathonStarting where you stoppedSimilar to training hard on recovery days is pretending that you havenrsquot taken a holiday from training and jumping back to where you stopped Especially if you have stopped because you are ill or due to an injury Your training plan needs to be flexible to accommodate sick or injured days It is always better to go into a race healthy and with a lower mileage basemdashyour body and mind will be better prepared for the demands of the raceDr Santosh Kumar Dora Senior Cardiologist Asian Heart Institute is himself an avid marathon runner and participates in the Mumbai marathon every yearCatch up on all the latest Crime National International and Hatke news here Also download the new midday Android and iOS apps to get latest updates