Running a marathon: Expert tips on how to start running everyday — and its benefits – GQ India

They say it’s always the simplest things that bring us the most joy—that last piece of cake, a hot cup of coffee, a good hair day, and well, for me, wiping the sweat off my forehead after running. I know the last one’s debatable, but that’s precisely why you should give running a shot before you sign up for an expensive gym membership to stay in shape.

Running is a high-impact sporting activity that ensures that various muscle groups of the body are working in complete harmony to improve your stride, stamina and overall quality of life. According to Nikita Dutta, Bollywood actor and an ASICS Influencer, “running is very liberating! It is one of those moments when you zone out and are able to self-reflect. Running makes you feel like you’re in complete control. Post every run, I feel like, okay, now I’m on top of the world, I can conquer everything”—you have to agree that’s a great feeling, right?

To channel a similar feeling, on a daily basis, we urge you to run as well or better yet start prepping for a marathon. But don’t hit the track without prepping your mind and body first. Mark a route, and start small by investing the right running gear, eating healthier and following the below easy guidelines by marathoner and MD, ASICS India, Rajat Khurana.

How to start running daily and training for a marathon according to marathoner and MD, ASICS India, Rajat Khurana:

Start small: Start by walking for two minutes and jogging for one minute. Keep doing this until it feels easy. Maintain a running log where you record each one of your runs. It works as a great motivation tool. You can also find a running buddy – it is always good to have someone to run with you and motivate you.

Set a goal: Set a goal for yourself. This could be running a 5 km race or losing 10 pounds — make sure it is something achievable. Run off-road on a softer ground – it will introduce your joints and muscles to the impact of running.

Eat well: Foods that are high in fat, fibre, and protein should be avoided right before you hit the pavement or trail. Too much fat or protein before a run can cause your body to cramp.

The ideal pre-run snacks are foods that are easy to digest and provide instant fuel. Generally, foods that are higher in carbohydrate content are best because carbs break down into glucose—the body’s main source of energy during a run. Glucose circulates in the bloodstream, where it can be used for immediate energy. I opt for real foods when possible, rather than sticking to bars and energy gels. Some handy snacks are bananas, oatmeal with berries and avocado toast. Also, make sure that you are drinking enough water and staying hydrated—aim to drink around 100 ml (about half a cup) water after every 20 minutes.

Invest in the right running gear: Finding the right running gear for yourself is important as it will not only help you increase your pace but also make the run smooth and comforting. I always invest in really good quality, durable running shoes as they take the pressure off your knees. Thereby reducing wear and tear of the knee joints. Shoes that are ergonomically designed provide the right amount of traction, agility and support necessary for running long distances regularly.

It is also equally important to ensure your eyes and skin remain safe. I always tell runners to invest in a pair of polarised sunglasses to cut out the glare if you’re running in the direction of the sun. In the case of running wear, absorbent fabrics are mandatory. A lot of research goes into designing the perfect t-shirt to ensure that working out remains hygienic despite the amount of sweat.

Pace your run: A runner must always set his/her personal goal of the run. Be it for fun or to achieve a certain record or to even help raise money for charity as these goals provide the right motivation for the run. It is also important that you select the right distance. If you are a beginner and are running for the “race day experience” in a marathon, then go for a short distance race.

If your goal is to run a half marathon then you must first cover a distance of 5K, then a 10K, and if possible, even 15K. I used to run two to three half-marathons a year. In 2018, I decided to challenge myself and run 25 half-marathons. Once I completed 23 half-marathons, I realised that I could do this and decided to push myself further and extend it to 52 — which I completed in 2019. This continuous practise has helped me prepare for all my races until now and has also given me the right amount of confidence.

Run for yourself and the joy of it : For me, the greatest joy in the world is running. It sets my mind free. Running has also helped me concentrate more and feel more confident day by day.

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