The Joy of RUNNING

By : MICHAEL DSOUZA

People often ask me >>> WHY DO U RUN ?
The Answer lies in an article on the web by Sarah Willett, its called >>>

“Runners High”

Many runners have had the opportunity to experience a state of euphoria while running. While the actual state that they feel varies immensely for each individual there is a common feeling associated with the term "runner's high". When a person is asked about runner's high they typically will say that it a pleasant state that a runner might experience after a certain distance. This in fact may not be true for only runners though. Skiers, surfers, football players and wrestlers all have "highs" or moments when they feel they are working to their maximum potential and feeling on top of the world. Runner's are not the only types of athletes that experience intense emotional feelings. One must question exactly what is included in this feeling. Defining a "high" may not be all that easy, if there even is such a thing. Many people have related runner's high to the feeling of an orgasm. At this time, the body and mind are both highly stimulated and seem to elevate a person's senses. Other people have responded to the question of "What is runner's high?" by saying that when the environmental stimuli around you is near perfect and you are feeling good you are actually feeling a type of "high". We must not overlook the facts though, which include physical and physiological details to back up feelings of runner's high. Throughout time, runner's high has been debated and there is still no general definition as to what it is, or even if it exists. Looking at different personal experiences and physical evidence one can generally conclude that runner's high is a state of euphoria caused by the environmental stimuli around the runner and the biological aspects of stress associated with running. The most obvious aspects to address with runner's high are the biological and psychological aspects that can be associated with it. When the body is put under stress the mind reacts accordingly. This is why endorphins are commonly associated with runner's high. Endorphins are any of a group of opiate proteins with pain-relieving properties that are found naturally in the brain. The word "endorphin" comes from endogenous, meaning "produced within the body" and morphine, a chemical substance derived from opium that elevates mood and reduces pain. Endorphin’s in turn are neurotransmitters that are chemically similar to morphine. It has been realized that the brain responds to morphine and that morphine receptors are in the brain. Knowing that human cells have receptors for this drug suggests that the body produces its own morphine like substances. Endorphines and enkephalins are names given to these neurotransmitters. Through studies with athletes it has been found that endorphine levels increase with exercise. Special interest arose in the possibility that elevated endorphin levels might explain the mood changes that occur during running, in particular the euphoria of the runner's high, and the increased resistance to pain that occurs during exercise.


2 ) Pain can be described as a complex experience that involves a bodily response to a noxious stimulus followed by an emotional response to the event. In a sense, pain is a warning mechanism that helps the body protect itself from harmful stimuli. When a person is running they are putting their body under stress. When this happens, stress and pain occur, causing endorphin levels to rise in the brain. People's pain thresholds tend to increase directly following exercise such as a long-distance run and their moods are often elevated.

3 ) An elevated endorphine level will then produce a mood change. Mood changes are not always positive though, and when some runners have an increase in endophines they experience negative mood changes. Overall, an increase in the brain's production of endorphines occurs when the body is put under stress such as long distance running, and the endorphines then cause a positive or negative mood change. Endorphines appear to be involved in runner's high, the state of euphoria some runners report after a prolonged period of exercise, but what exactly is the state that these runners are feeling? There is a close connection between the mind and the body when a person is running. In fact it has been said that the mind takes over for the body because it can no longer function properly after certain time periods. When this happens and the endorphine levels increase, a unique experience is felt. Unfortunately, there is no accurate way to record what a person is feeling at this time. Personal experiences are all we have to go by to try to explain what the body is feeling. By examining numerous personal experiences we can conclude that there is a typical emotional feeling but not one definite one. In fact, many people still question whether or not they feel anything at all even when their endorphine levels rise. Yiannis Kouros who could be classified as a legend in the world of Ultra running once explained what he was feeling when he was running. In an article he wrote published by Ultra running magazine in March of 1990 he stated, "Some may ask why I am running such long distances. There are reasons. During the ultras I come to a point where my body is almost dead. My mind has to take leadership. When it is very hard there is a war going on between the body and the mind. If my body wins, I will have to give up; if my mind wins, I will continue. At that time I feel that I stay outside of my body. It is as if I see my body in front of me; my mind commands and my body follows. This is a very special feeling, which I like very much. . . It is a very beautiful feeling and the only time I experience my personality separate from my body, as two different things."

4 ) What Yiannis Kouros says, is that when he is running for a long enough time his body and mind separate. Other runners have experienced this same type of thing. One English teacher stated that during the last one and a half miles of the Ice Age Trail run in 1994 he ,"found myself running far faster than I had all day; I wasn't even conscious of my feet touching the ground as I crested the knoll ahead of the finish line. I wasn't running; it was as if something much larger than I was running me." Generally, most people claim that a runner's high is when the mind takes over the body and the unconscious leads the mind. Yet, there are many more aspects that people attribute to runner's high. Most people claim that runners high is a feeling of invincibility and superior performance that can be brought on by certain environmental surroundings. Environmental stimuli affects everybody in positive and negative ways. Divers swimming in clear, warm water seem to experience pleasant sensations, while those in dark, cold water seem to encounter panic, fear, anxiety, and depression.

5 ) These feelings can also be associated with running. When running on a beautiful, sunny day in a place where the scenery pleases the runner, he or she is more likely to experience happiness or even a high, versus when running on a cold, rainy day, along dark, unknown scenery. When a runner is able to take in the scenery that is around them and almost become one with it, then the run will be enhanced. One runner, Jamie Hurley, wrote that "I feel wonderful and have no desire to hide it. I look around me and can breathe in the fullness of my natural surroundings - the trees, the dirt, the birds, the little critters, the sun, the terrain, the wind". When looking at the different aspects of runner's high, the environmental surroundings play an important role.

Mike adds : Here i would like to add that in about 20 min of running all Negative Feelings / Thoughts / Behavior melt away and what remains is just a feeling of achievement, the Positive energy is brought to the fore.

Infact : I would strongly suggest Running for those >>>

1) Under severe stress- work, family feud - whatever.
2) People who are short tempered
3) Violent Behavior
4) Depression
5) Suicidal Tendencies


Welcome friends to my world of Running >>> : Welcome friends to my world of Running >>> :


The sole purpose of this KNOL is an attempt to encourage you to take up running on a regular basis & lead a Healthy, Carefree life.

Introduction :


Hallo, I am Michael, age 48 years, from THANE / MAHARASHTRA / INDIA, have been running for the past 10 years, I have never been to any running club /& no running coach, due to which gone thru many injuries & spent quite a bit on doctor bills, this included X-Rays, & orthopedic assistance.


The theory I am about to give you now, MAY OR MAY NOT favor you, cause everyone has a different body structure, You will have to experiment & see what works best for you.
The best time to start your running program is during the monsoon season or the next best choice is during the cooler months.

Be Mentally Prepared: I CAN DO IT & that should be your spirit. If you are not mentally prepared then its best not to start in the first place. its pointless to start running then giving up in a day or two just because you have a terrible body ache.

Let me confess that the theory of running given below has been in parts taken directly from the 100's of web pages, each will mention things differently, but i have experimented with all and put together what worked best for me.

Diet:

Every thing is ok, but keep away from sour food including tomatoes, dahi, srikhand, limboo, kairi, these will give sore muscles. & that's what AYURVEDA tells us But you can let yourself go once in a while. Include a lot of Potatoes, Macaroni & Noodles in your food & if you are non veg. you can have white meat. & loads of milk cream, for the calcium. NEVER SKIP Breakfast, which should be Max, include a lot of protein & carbohydrates walking after lunch for at least 10 min is a good idea. A running body requires twice the calorie intake then a non-running body & if this is not the case, then you will tend to become anemic or will suffer from low blood pressure bouts, dizziness etc. Carbohydrates & Protein is a must for the running body, Carbohydrates are necessary for the production of glycogen which is the substance that will propel you in a marathon,& Protein is the one which help in tissue repair, if any one is missing or / not enough, you will be out of the race even before you know it. Some sources of Carb’s are Potatoes, Dark green leafy vegetables, Pees & Apples. Some sources of Protein are Eggs, White Meat (Chicken). I take a capsule of 7 seas cord liver oil & Becadexamin (Multivitamin) on alternate days, just before bed time.

To sum it all >> the 3 most important Nutrients in a runners diet should be

1) Plenty of CARBS
2) Some Protine
3) Salts ( Electral ) Drink plenty of water.

Clothes :
Very light cotton clothes, & fairly tight fitting socks, that is during the warmer months & warm clothes during he cooler months, wear loose cotton clothes during the warmer months cause you don't want to carry the extra load of your sweat with you. Do you ? now a days cheap shorts are available on the road side which range from Rs. 10 to 60, which will last for a year or so, these come from out countries like Taiwan, Mexico, USA, etc. these are quite comfortable, but please wash before use.

Shoes :
These are the most important accessories for a good running program, get yourself a good size 2 to 3 bigger then your feet because, after 10 kms your feet will swell to more then their normal size, at this point even the shoes that have not hurt you even after wearing them for a long period of time during your daily run will start to bite like hell & if you are in the race you had it ! , but still you will tend to continue & there will be very little you can do about it at this point in time. Get a good pair of shoes; I wear size 12 shoes, my feet size = 9. which cost me Rs. 1200/- When buying new shoes check that the sole is not hard, it should contain the soft -White part, this is called the Crape Sole, some call it "Runners Sole" & You should be able to press the sole with your thumb. Make sure that you change your shoes as soon as the side cloth comes loose of else you will suffer from leg/ heel injuries.

Sleep :
Make it a point to be in bed latest by 11 pm, or best by 10 pm, if at times it becomes late then skip running the next day, its ok to skip running sometimes, then to have some sort of injury. Max body repair is done while we are asleep, never run if you are feeling really sleepy the previous night.

Keeping the running log :
Its good to keep a track of your running, for that its not necessary to purchase a sophisticated watch, just an road side watch costing just a few hundreds will suffice. i wear a watch which cost me Rs.250/- its water proof, and one battery last 3 years, and gives accurate time, i actually wash the sweaty watch with soap and water after my run, & its guaranteed for 6 months, if a drop of water enters in, just take it to the vendor and it will be replaced with a new one, NO "Q" ASKED.

Starting the run :
DO NOT START RIGHT AWAY >>>but brisk walk for at least 10 min, & try doing some stretching exercises after that, this will warm your body a bit which in turn, prepare your muscles for the run, starting to run right away can lead to injury, so after the warm-up you will be ready to go, when you start running, go as slow as possible, THE SLOWER YOU GO, THE MORE GROUND YOU WILL COVER, & see that you are not out of breath or suffer from mild chest pain, As your body gets used to the long runs, the muscles will tend to store more Energy in the form of Glycogen, which in turn will help in going that extra mile. While running Just remember that you have no medal to win & no one to defeat, & be as comfortable as possible. Start off as slow as possible, say 7 to 8 min per km, & surely you will see yourself going at a faster space as you progress, as you progress your lungs will tend to process more Oxygen which is needed for the body to function as intended.

Doc's Advice :
Dr. Ajit M Natu, an orthopedic Surgeon & a Marathon runner himself has completed the Mumbai Marathon, 21 Kms, Half marathon in 2 hrs / 26 min, and that’s amazing, he is currently runs an Accident & Fracture “Nest Hospital” in THANE, & is treating me for a muscle pull in my calf while running some time early Dec 2007. My advice is, every serious runner should have some guru, or a sports physician who can train you properly, it will cost you a wee bit, but at least you can assure yourself a place in the race.
The Doc. says if you want to run 21 kms. then you should start the run with a 10 kms walk, I SAY " the figures are Exaggerated " what he means that you should have adequate warm up before any workout.
Dr. Natu's photo & ph. Nos. can be seen in the web link on the left hand, in BLUE.

Breathing technique while running:
Breadth control is the most important thing you will have to learn when starting a running program, this is because your lungs are not ready to process the extra oxygen a running body requires, & will have to adapt themselves to the new environment, this will come slowly as you start running, this is what you will observe from the very first day, that your legs can go to great lengths but your lungs do not agree, you will tend to become breathless, so slow down or STOP if you cannot take it anymore. From the very beginning of your running program always breathe & exhale through the mouth, for max. Oxygen intake. But if are out of breadth then you can inhale thru the mouth & exhale thru the nose, this way you can inhale max. oxygen while giving out less, & at times if you are having a strong cold, your lungs will not be able to utilize all the oxygen that you inhale, this can lead to cramps in the chest, at this point you can inhale & exhale thru the nose till the cold has been cleared our completely.


Running in the Rain >>>
Running in the Rain takes a bit of courage especially if you are a starter, but don’t worry of getting wet, it’s very important to make up your mind in the beginning, just tell yourself “ Today I will start running even if it starts raining “cats & dogs” just when stepping out of the house, & directly go out there from Dry-100% to 100% Wet. & I assure that you will have a blast out there, have you ever seen the “Govindas” enjoying themselves in bone wet condition's ?

Wear your usual clothes to run in the rain, same shoes & socks, only after getting back home after your run, immediately remove your clothes & rinse them in clean water & hang them to dry, or best wash them, have a Hot water bath.

As for your shoes, put in loads of news paper into them & if soggy wet you can change them after 2 hours, this will give you comfortably dry shoes for the next days run.
Training for the Marathon:

A Marathon is more of mental preparedness then the physical strength. A Marathon totally drains you both physically & mentally so a proper training program is most crucial. Now assuming that you have completed the basic 3 months of basic running program as mentioned above, and that you can comfortably complete an hour or more of non stop running at slow pace, you are now ready to give 21 kms -half Marathon a shot. For this, start with a slow jog for 10 min, for the warm-up, then walk for 5 min. or till your breathing gets back to normal, then do sprint running (aim to cover a km. in 5 min. flat) or as far as you can go at this speed, and again you will realize that you tend to go out of breadth after a short run. Don't over exert your self, if you are out of breath, stop / walk then start again with the sprint, Continue this program on alternate days or 4 days a week, doing it daily will burn you out completely & on holidays go for the long /endurance run, this is the one hour or more of non stop running at slow pace. Say about 7 min per km. or 11 kms per hour. Its not a hard & fast rule that you run 21 kms on holidays to enter the 21 kms half marathon. IF YOU CAN RUN 11 kms non stop at fairly fast pace then you can run the 21 kms comfortably. If you are unable to train on a maidan / stadium and forced to run on the road its best you start latest by 5 am because after that there is bound to be a lot of traffic and pedestrians & surely you dont want to sprint on crowded roads.

DRINK PLENTY of water before / during and after any running program. If you have registered your self for the marathon see that you load yourself with carbohydrates like potatoes, noodles, about 3 hours before the marathon. some runners prefer to eat only fruits before a marathon.

& ELECTRAL* water, this will prevent you from getting cramps in your feet due to sore muscles after an exhausting run.

* ELECRTRAL: this mixture has all the vital salts / minerals & can be brought from any chemist shop.

In case you feel some discomfort after the race you can have 2 COMBIFLAM tabs.

Tip's for preventing CRAMPS & INJURY:
Make it a point to take some laxative 2 days before the Marathon, to clean out your stomach, and allow efficient absorption of nutrients by the stomach lining & to get rid of certain acids produced during digestion, which facilitate CRAMPS.

I take Patankar Kadha with warm water 2 days before the long run at night on empty stomach.

Avoid intake of salt / salty food in the evenings, this is a cause for cramps expecially in the 30 + runners. but you should add a bit of salt & sugar to drinking water consumed just before / during / after running.
Those were some of the BASICS of running. If you have any "Q" or clarification? Just email me. i will b waiting.

e mail :
Mike61@rediffmail.com

 

You can even join me on Google Chat / talk, by downloading this application & entering my gmail id into it.

 

I would like to THANK Mr. Manoj Mathew, ( who sadly is no more, he expired last year, 2008, Aug 16th. My running GURU of " 7 Star Runners Club " for some valuable inputs, who trains with me on, THANE's Talaopali, & Also Mr. Govind Gadiyar of Thane who actually inspired me to write my running experiences, then initially i started a Running group on "Yahoo Groups" but since that did not work i created this KNOL.
Hope you appreciate my work.

Bye for now
Your running friend

Mike.

What happens when we start running ? >>>


1) There is an increased need for Oxygen intake so we start to breath heavily; the blood rushes to all corners of the body removes harmful toxins, in fact blood carries oxygen and many other substances around your body. Oxygen from your blood reacts with sugar in your cells to make energy. The waste product of this process, carbon dioxide, is carried away from your cells in your blood.

Glucose + Oxygen = Carbon Dioxide + Water + Energy
Sugar And Oxygen Are Turned Into Carbon Dioxide And Water Releasing Energy

2) The lung & heart muscles expand & contract rapidly, due to this, first timers feel some cramps in their chests, the heart muscles are strengthened.
3) There is an increased out put of Carbon dioxide & sweat. ( Body toxins)
4) The body undergoes a lot of physical stress / pain & to combat this pain, an hormone called Endorphin is released into the blood stream by the brain. ( this has been fully explained in the above article)
5) Negative feelings / thoughts / Behavior/ sadness are slowly diminished & a certain feeling of achievement is gained, the right word is "EUPHORIC"
6) Increased physical exercise increases the amount of endorphin given out by the brain, but to feel the magic of Endorphins one must run for atleast 20 min, non stop.Exercising is one type of addiction, people who exercise regularly cannot stop, or else they feel down and at times hyper.


Benefits of increased Oxygen :

1) Increases energy levels
2) Increases stamina and endurance
3) Enhances the absorption of vitamins, minerals, amino acids, proteins and other important nutrients.
4) Rapid fatigue recovery
5) Lowers resting heart rate
6) Kills infectious bacteria, viruses, fungi, and parasites, but does not harm the "Good" microorganisms the body needs.
7) Relieves pain
8) Improves circulation
9) Sleep better
10) Strengthens the immune system
11) Heightens concentration and alertness
12) Increases fat metabolism resulting in loss of body fat.
13) Calms the nervous system
14) Improves memory
15) Improves chemical imbalances in the body.
16) Relieves headache
17) Accelerates healing time for injuries
18) Lowers blood pressure
19) Relieves stress and anxiety
20) Allows the body to direct enough oxygen to its primary functions without having to draw on valuable reserves.
21) Helps reverse premature aging
22) Relieves symptoms of PMS in women
23) Helps displace damaging free radicals Helps neutralize harmful toxins in cells, tissues and bloodstream.
The following, has been taken from the 'Artofliving" web site, which indeed puts in the benefits of deep breathing more beautifully.
This unique breathing practice is a potent energizer. Every cell becomes fully oxygenated and flooded with new life. Negative emotions that have been stored as toxins in the body are easily uprooted and flushed out. Tension, frustrations and anger get released. Anxiety, depression and lethargy are washed away. Both the mind and the body feel a welcome relief. After the practice, one is left calm and centered with a clearer vision of the world and of oneself. A sense of joy in the moment prevails where once again we can smile from our hearts. And when we feel good about ourselves, love flows naturally in all our relationships with others.

Running Q&A ( taken from BBC site – 2005 )



Q: While training, I have been running 15 miles without drinking any water during the run. Is it a good idea to get used to running on just the fluid you take before you go out?

A: The general guideline for exercise that lasts more than an hour is to drink 150-250ml every 15 minutes to offset possible fluid losses. The emphasis is on drinking smaller volumes more frequently to minimise stomach discomfort. A marathon runner cools down with water Getting the right balance of water in the body is crucial However, when you are undertaking prolonged exercise such as a marathon, it is important you are careful about the amount of fluid drunk. For example, a runner would need to drink between 2-4 litres of fluid for an average marathon. Knowing how much liquid you sweat per hour is the best way to avoid both dehydration and over hydration. So for a four-hour marathon, a 500ml per hour sweat rate would need two litres, whereas a 1000ml per hour sweat rate would need four litres. Those taking a long time to complete the marathon should not drink large amounts frequently to avoid over hydration. Use sports drinks which contain sodium to prevent diluting your body's salt levels. Water is available at practically every mile point at the London Marathon, but this doesn't mean you need to take a drink every mile or indeed drink the whole bottle!

Q: What is the best food and drink to have after a run?

A: Carbohydrate is the key nutrient for energy supply. So make carbohydrate-rich foods the focus of your training diet. *Before the race*: Although you need to allow 2-4 hours after a large meal before exercising, a high carbohydrate snack within 30-60 minutes before training is generally found to be beneficial, providing enough carbohydrate - at least 50g - is eaten. Lots of fusili - pasta twists to you and me Pasta is the ideal pre-marathon food Eating carbohydrates just before exercise not only improves performance, but also helps maintain blood sugar levels and prevents the feeling of light-headedness. *During the race*: During intense exercise that lasts for longer than an hour, it is advisable to consume 30-60g of carbohydrate per hour because it generally improves performance. This intake is best achieved by eating every 10-30 minutes (depending on what is practical and allowed by the sporting event) and should be continued throughout the event so that it provides a steady flow of glucose into the bloodstream. *After the race*: It's also useful to take a carbohydrate and protein snack within 30 minutes following exercise to help restore muscle and liver carbohydrate stores. Try to eat a carbohydrate-rich meal within two hours.

Q: Which foods and drinks are best to achieve the maximum replenishment of the body's essential stores?

A glass of orange juice Orange juice provides the perfect energy boost , Eating carbohydrates immediately after strenuous exercise will not only help the muscles start effective recovery, but it also takes advantage of the enhanced rate of glycogen storage at this time. Start your carbohydrate intake as soon as is possible. It might be easier to do so by taking in a series of small snacks, as opposed to a large meal. It is recommended that in the immediate recovery phase - within the first four hours after exercise - about 1-1.2g of carbohydrate per kilogram of body weight is eaten in each hour. The following snacks provide approximately 50g of carbohydrate: # *500ml* isotonic sports drink and pot of low fat custard # *200ml* orange juice and two slices currant bread # * 5g* jelly sweets and *150ml* orange juice # *150ml* carrot juice, three rye crispbreads with cottage cheese to taste plus *100g* fresh pineapple and a small apple # *100g* grapes, two fig rolls and *150ml* orange juice # Lean ham and salad sandwich (two slices brown bread) and *200ml* apple juice # *175g* baked potato with filling # *200g* drinking yoghurt and a fruit scone # One crumpet and a teaspoon of jam plus *500ml* isotonic sports drink

Q: With so much diet advice and so many nutritional supplements out there in the market place, what do the experts recommend for the diet and nutritional needs for the long distance runner? * *I ask because I find myself very tired at work, in between training sessions and longing for that morning coffee!

A: Long steady runs and shorter high-intensity runs will drain your glycogen reserves. Long-term muscle depletion can cause damage and impair the muscles' ability to store glycogen. A beef sandwich High-protein sandwiches are good recovery foods Refuelling with carbohydrates following such training will prevent this. Carbohydrates taken immediately after training help to restore glycogen stores most effectively, as this is the time that the body is most efficient at storing carbohydrate. In the first 30 minutes, carbohydrates will help to start muscle and glycogen resynthesis. In response to carbohydrates, the hormone insulin is released into the bloodstream and this will help the body to repair and regenerate damaged tissues. Studies show that a small amount of protein taken with carbohydrate will help this recovery process. Try taking 1-1.2g carbohydrate per kilogram of body weight, plus 10-20g protein after training. Try low-fat milkshake drinks, or a sports recovery drink that contains adequate protein, or a sport drink and a sandwich heavy on protein.

Q: What you think about taking supplements like creatine? Do they work? If so, how often should I take them and are there any downsides?

A: Most athletes can get adequate protein from dietary sources without using protein supplements. The best advice is to ensure your diet contains good quality protein (lean meat, fish or eggs) or if vegetarian ensure good balance of vegetarian sources (beans, lentils, nuts, seeds). Mackerel Fish is an ideal source of protein If trying to build lean body mass you can increase your total calorie intake (500kcal per day) together with resistance training. Aim to take in 1.2-1.4g of protein per kilogram of body weight per day. Ensure that your post-recovery snack contains 10-20g protein. There is evidence that creatine supplementation can increase the amount of creatine phosphate in the muscles and can improve performance in strength and power events. It has been associated with rapid weight gain, which can be an advantage or disadvantage to some sports. Not all athletes benefit from taking creatine. A loading dose of 20g per day for 3-5 days or a dose of 3g per day over 30 days will have the same effect and 2g per day will maintain levels. Short-term effects of taking creatine are unclear and long-term effects are not known.

Q: I run regular half marathons and my best time is one hour 33 minutes. * *I find up to 10 miles I'm OK and running 1hr 29 pace but after 10 miles I have no energy and nothing left in the tank and my time suffers. * *Could you please give me some advice on how to improve my stamina and improve my times.

A : Assuming you're not expecting any advice to have an impact before Sunday, your stamina can definitely be improved. One hour 33 minutes is a good half marathon time and you're obviously training, but without knowing your training history and your fuelling/hydration strategy during the race, it is difficult to pinpoint the problem. A runner takes an ice bath Ice baths: Only to be endured by the bravest... Look at your pre-race fuel intake and what you take on board during the race. Pacing is key during the race. You've done all the training, you're well rested and excited and motivated by the crowd - be careful not to start too fast. Setting out at too high a pace will result in you running out of carbohydrate stores and "hitting the wall" prematurely. It is worth considering what you will do after the race. Although the efficacy of ice baths and massage is equivocal, getting out for short, light runs in the days after may help speed your recovery.

Q: This will be my first marathon. What exercise should I be doing in these final few days to fully prepare for Sunday?

A: You should be resting as much as possible. This is known as tapering and enables your body to adapt from the training stimulus. However, some people do like to continue some form of training up until the big day and as long as you don't go mad, a light jog will be fine. A brick wall The Wall: Hit by almost all marathon runners If you haven't run a marathon before then I'm sure you've heard lots of stories about hitting the wall. Well, stop worrying as there is no need for you to hit that wall. All it needs is a little thought and preparation. Hitting the wall is simply the terminology runners use for fatigue. You become sluggish, reaction time slows down, co-ordination and balance start to go, concentration dwindles and you feel light-headed - these are all signs of fatigue. The main cause of fatigue is due to running out of those vital carbohydrate fuel stores - although dehydration alone can also result in fatigue. Therefore you need to start the race not only well hydrated, but also with a full tank of carbohydrate fuel.


Tips for the big day :


Enjoying the sights will help you through the raceAfter spending months preparing for a marathon, it's little wonder the final 24 hours before the race can be a bit twitchy.But there really is no need to worry. With the training behind you and the taper done, there's only minor details left.

THE DAY BEFORE THE RACE
It might be an obvious thing to say but during the 24 hours before the race it's important to stay off your feet. That may be impossible in some cases but it's wise to limit your time walking about. Even if you arrive in a foreign city and you're tempted to do some sight-seeing, try to resist. Write your name on the front of your t-shirt - the crowd really like to have something to shout so it's a great idea ."It's absolutely huge and packed out with stalls from all the sports brands."Everyone's giving free samples of drinks and energy bars away and it's easy to get caught up in it all and spend three hours on your feet.

"EATING BEFORE THE MARATHON
While there is no definitive answer as to when you start eating specifically for the marathon, you should be eating healthily to maximise your energy stores throughout your training.But during the last few days you should eat plenty of carbohydrates to maximise your glycogen stores which release the fuel you need during the race.The recipe for marathon successMurphy also suggests doing a pre-race meal rehearsal too."Think what you're planning to have the night before the race, have that and then go for a run the next morning just to make sure it works well with you and doesn't repeat on you or make you feel full."That will give you peace of mind the night before the race that nothing will surprise you the next day."It's a good idea not to have your evening meal too late. I would go for about five or six o'clock. You don't want to go to bed full and sluggish and it might make you not sleep so well."If you do get hungry have some toast or cereal or a banana to keep you going.

"PACK UP YOUR TROUBLES IN YOUR KIT BAG
By now you'll know what you need to go running in and for wearing afterwards.Bin liners are a disposable way to keep warm before the race Coping with marathon nigglesShe says: "It's a good idea to take an old jumper or old hat and gloves that you don't mind throwing away. They'll all keep you warm while you're waiting around at the start."Bin liners also work. You think you're going to look ridiculous but everyone else will be wearing them."Take some dry comfortable socks and shoes to wear when you finish. I take flip-flops because usually I've got a big blister by the end of the race and the idea of putting another pair of shoes on is horrendous."Other things that might be useful are hair ties if you've got long hair and toilet paper."It's very, very important to have your own watch. You might know your own pace but how do you know your keeping to that pace unless you have a watch?"It's very easy to get carried away by the crowds. I actually wear a wrist band with all the times for each mile so I can tell what time I should be for each mile marker."If you go too fast you need to get back on track otherwise you'll be in danger of hitting the wall.

"HOW TO ENJOY RUNNING 26.2 MILES
How to enjoy running over 26 miles? A joke right?But some marathons offer experiences you will not get anywhere else: Running through the empty streets of Manhattan, being cheered on by thousands down Pall Mall or being handed a drink by Jonny Wilkinson."If it's your first race you will enjoy it," says Murphy. "Whatever time you get will be your best time.Jonny Wilkinson and James Cracknell hand out drinks Why should you taper?"A lot of the enjoyment comes from being well-prepared; knowing that you've done everything you could have done."Another good tip but maybe an obvious one is to write your name on the front of your t-shirt."It's so important because it makes such a big difference. The crowd really like to have something to shout so it's a great idea."Rather than standing on the start line and thinking: 'I've got to run 26 miles,' Try and break the race up in your head."Have mini-goals so you're always aiming for something like a monument or people coming to watch you at a certain point."Get friends or family to go to different places on the course rather than all going to one place. It's amazing how much it spurs you on when you see a friendly face."

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On reaching the 18-mile mark (or thereabouts) your glycogen stores are depleted and you're having to draw on 'survival' energy - eating away at your body's protein and fat.You can replenish these by taking on water and energy drinks, but that may only have a limited effect.Your body doesn't like to digest foods or absorb fluids at the same time as doing exercise. In a marathon you're asking it to do just that.

THE DREADED DEHYDRATION
The body loses fluid in two main ways - sweating and breathing.A good few hours of heavy breathing will result in a lot of lost fluid, but the amount lost through perspiration varies greatly as some people sweat much more than others.An above average runner doing a three-hour marathon could expect to lose 3-5 kilograms of weight. For every kilogram you lose, you need to drink 1.5 litres of water to replace it.And it's not just water. Sweat also contains salt (mainly sodium and potassium) which helps the body absorb water. Over a long race like the marathon, you can sometimes see (or taste) a fine layer of salt forming on the skin.The best way to gauge how much fluid you've lost is to weigh yourself before and after a race - preferably naked, or with sweat soaked clothing removed.

MUSCLE MASSACRE
During exercise your muscles experience micro-damage - tiny, undetectable tears caused by constant pounding against the ground.The marathon leaves your muscles in turmoil Coping with minor niggles As you continue running, the body tries to support its tissues in the muscle and prevent further damage.The body is saying: 'don't do this to me!'. As it tries to repair the damage, a small amount of swelling can occur.As if that wasn't enough, there's always the risk of cramp.Cramp occurs when fatigue and dehydration cause the muscle to tighten up and become incredibly sore. If you've prepared well and stay well hydrated, the risk of suffering is reduced.

FEEL THE FORCE
One issue that's quite unique to running is the impact on the body.Every step you take is the equivalent force of 2-3 bodyweights, and it's estimated you'll finish the race two centimeters shorter than you were at the start.At average marathon pace, each foot spends around 200 milliseconds on the ground and 500 milliseconds in the air.As fatigue sets in, your stride becomes less efficient and your foot spends more time on the ground.And the longer it spends on the ground, the more time it spends absorbing all the force - and the more likely you are to suffer aches and pains in your feet, knees and hips.

A GOOD DAZE WORK
People who've run the entire race often feel light-headed when they finish the marathon - some very occasionally faint.While you're running, you're making use of the body-muscle pump - the contraction of your muscles is helping the body return blood to the heart.When you stop running, the body muscle pump effect is reduced and the body must readjust. This sometimes causes the runner to feel light-headed.

REPAIRING THE DAMAGE
The most important thing once you've crossed the line is replenish your body's fuel supply.As soon as you finish you'll be given a sandwich. Eat it, and try and grab whatever snacks you can. Take on plenty of fluid as well, but make sure you steer clear of alcohol.People not used to running long distances can have trouble walking properly for several days after a marathonOur guide to marathon recovery People not used to running long distances can have trouble walking properly for several days after a marathon due to muscle soreness. A few stretches will make it easier to bearSome people opt for a light massage immediately after the race, to try and remove some of the waste metabolites floating around in the muscle.But remember, after a marathon the muscles will be in a state of turmoil and a massage that is too severe at this time may damage them further.The best option is to let them heal - go home, put your feet up and make sure everyone knows about your body's heroic struggle.


Running Q&A >>>

Mayank of Malad Ask>>>
1> You mentioned that you should wear 2 - 3 size bigger shoes. Will it be comfortable while running? and which type of shoes are good? Canvas one?

Mike answers : Sure u can be very comfortable with size 3 BIGGER shoes, I wear them, so I c no issue with size 3 BIGGER shoes, I ware NIKE or REBOCK, plain canvas shoes do not have proper cushioning. some Nike shoes r made specially for running. Choose shoes with soft White soles.

2> I never use to jog in my life. I use to swim 700 to 800m in 1 hour. I have started jogging last month now i am able to run 7 km at a stretch...I generally walk fast for 1st 5 min then slow jogging 5 km then fast walk for 2 mins then again jog for2km... since i am working i have to leave home by 8. how should i prepare myself for final day?

Mike answers : Swimming is not weight bearing exercise, the body is not prepared to bear the extra weight Running puts on it, this u will notice while running for the first Kilometer, This has been explained in my KNOL

 

3> what to eat before going for jog. Today also after 5 km i was feeling that my legs n lungs r not tired but my stomach is empty n i have to stop... i take electral water with me.

Mike answers : If your stomach feel empty before running it proves that you have not eaten enough the previous night, in this case you can pop a chocolate into your mouth, Its not good to eat & run immediately, or you can eat a few Glucose bix & sufficient water before running. It a good idea to drink Electral water.

4 > do you practice in summer also???

Mike answers : Sure !! how else you think I can take part in the THANE Varsha marathon in the month of July every year.

5> how you prepare for the race in july... it is either hot or rainy at that point of time...

Mike answers : As I have said in my KNOL, the rainy season is the best time to start running, in just 10 min of running, your body will be hot enough to bear the rain & you don’t feel the rain, its SIMPLY GREAT feeling.

6> Tips to improve on speed

Mike answers : Speed will come by practice, Sprint running, running at full speed till you can take no more then slow running till your breathing becomes normal then again taking off at full speed, but do not stop, only slow & fast running.

Goutam ask : My shin bone pains what could be the reason ?

Mike answers : It proves that you are breathing & exhaling thru your nose, In cold season the blood vessels contract so they are unable to deliver all the oxygen to a running body, in order to increase the oxygen intake while running you should breath & exhale thru the mouth, this poblem will no arise during summer months.

Mayank of Malad Ask; Tips for beating the summer heat while running ?

Mike answers : There is little u can do 2 keep the heat away while running, but thru the day try 2 keep out of A/c as far as possible, drink lots of water & fruit juices, Water melons, do not drink chilled water, and keep away from cold drinks' Pepsi, thumbsup, etc, try 2 walk in hot sun after lunch for 10 mins. u will say this fellow is a fool, but it works for me i c no reason why it will not work 4 u ???.

2nd "Q" >>> i do very little other excercise other then running on alternat days in summer months. cause on some days i cannot continue running for more then 10 min at a stretch, its beacuse the Glycogen level is down during summer. running on alternete days will bring the glycogen level up 2 normal, so u can run for 1/2 hour nonstop.


Please do visit me next month & i promise you that you will see something new >>>

Wish you all Happy Running.>>>>>>>


My advise to MORNING Walkers : Try to walk as fast as possible & ALWAYS breadth through your mouth & exhale through the nose, this technique will get your body Max. Oxygen.

My advise to EVENING Walkers : Try to avoid walking in the evenings especially if you live in cities where traffic is heavy, you will cause more damage to your lungs then good. ( i have seen many elderly walkers in the Powai ( Mumbai ) Hiranandani area who do walking in crowded traffic ).

If you prefer reading the same KNOL in BLOG form then please do visit my blog :

 

 

I have put up My marathon certificates & video there

 

These are a few of my Favorite LInks :

 

MY Marathon Certs :

 

 

MY Mumbai Marathon 2009 Photos :

 

 

Me In the Local Marathi news paper :

 

 

PicasaWeb Slideshow

Mumbai Marathon 2009