Editorial Team
... Read More
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cookie Policy.
Written By: Editorial Team | Updated : January 13, 2017 12:49 PM IST
The Standard Chartered Mumbai Marathon 2017 is on January 15. If you are planning to run this year, you must have begun your preparations by now. But apart from technique and speed, another essential component to cross the finish line is your diet. Diet plays an essential role in making sure you run well as it is the fuel for your body which provides all the energy you need to run a marathon. Dr Nilesh Gautam from the Asian Heart Institute, Mumbai and Medical Director for Standard Chartered Mumbai Marathon, shares a sample diet plan and running tips.
Meal on January 13 (Friday)Evening: Make this your last big meal. And make it substantial. Load up on carbohydrate-rich food (like pasta), fruits and vegetables. Non-vegetarians can stick to lean fish and chicken. The spice, fat and oil content should be as low as possible.
Meals on January 14 (Saturday)
Breakfast (around 8 AM): Primarily carbohydrates, porridge, toast, tea. You can also include a banana.
Lunch (around 12 PM): Pasta/ rice, gravy with tomatoes, onion and garlic. Non-vegetarians can have grilled chicken. An orange or two is advisable for vitamin C.
Last Meal before the race (around 5 PM): Make it a small meal. Just a couple of sandwiches will suffice.
Hydration (8 portions of 250 ml): It is essential to be completely hydrated on the day of the race. 8 portions of 250 ml is the recommended consumption on Saturday. 2 portions between meals. Have your last portion of water 1 hour before your race is scheduled to start.
January 15 (Sunday) 45 minutes before the race starts, have small sips of water if you feel thirsty. Make sure you hydrate yourself adequately before, during and after the event.
Last snack: Have 1 banana if you feel hungry, but not later than 30 minutes before the scheduled start. Here are some more nutrition tips for marathon runners.
Some running tips for the marathon Warm up before you run. During the first five minutes, exercise at a slower pace. Don't make these mistakes while running. Adequate cool down post run is essential. Do not suddenly stop, gradually slow down over the last 5 minutes. If you feel any chest discomfort, nausea or giddiness, do not hesitate to stop and seek medical help available on route. Here are top tips to keep in mind before running a marathon. Do not run if you have not trained adequately (and under supervision) for the event. If you have been feverish, been vomiting, have severe diarrhea or chest pain or are generally unwell, then it is unfair to you and your family to risk serious illness and for it to become a medical emergency. Whatever your age or however long you may have trained, we sincerely advise you to obtain a go-ahead from your medical practitioner/doctor. 24 hours before your race should be your rest day. A light 15-20-minute run is permissible. Warm-up and stretches before and after your workout is a must. Also read - 9 reasons you should run every day.
Image source: Getty Images
For more articles on running, visit our running section. For daily free health tips, sign up for our newsletter.
