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Everything you need to know about running a marathon

Besides screaming "Run Forrest run."

Deciding to run a full marathon cannot be an impulse decision - it requires months of physical training, watching your nutrition, and cultivating the mental strength to complete 42 kilometres without giving up. Whether running a marathon is a personal goal or a means to become fitter, you need to put in a lot of work before you stand on that starting line. We spoke to a few ASICS running influencers and marathoners at the Tata Mumbai Marathon 2019 to get you all the information you need if you want to go the distance and take up this challenge.

How to train for a marathon

There are three things you need to focus on while training to run a marathon - endurance training, strength training, and your nutrition. You can start by building up your base mileage by running three or four times a week. Once you have begun work on your stamina, you can shift the focus on your speed. For strength training, it is essential to hit the gym and lift some weights. "After a certain time, it's just your muscles that keep you going," says Puneet Beniwal, ASICS running influencer and marathoner. But if you're not a gym guy, power yoga, cross training and swimming can prove to be just as effective in helping you build the strength you need to run a marathon.

But it's safe to say that you can't outrun your diet. "You are what you eat," says Beniwal. We're not asking you to be on a perpetually strict diet, but marathon or no marathon, eating right is the key to being a healthier version of yourself. "Eat clean, eat small and eat regularly," says ASICS running influencer and marathoner Christine Pemberton.

The right running gear

If you're a first timer, investing in advanced running gear is not necessary. Just remember packing something you're comfortable in. "The most important thing is obviously the shoes. They have to be comfortable. For me, I like shoes that have a certain amount of padding on the heels," says Pemberton. Choose light and breathable fabrics that don't hold in sweat for your clothes and you'll be as happy at the finishing line as you were before you began.

One thing you should always avoid is wearing new running gear for the first time on the day of your run. Wear shoes and clothes that are slightly worn in, so that your body is already used to them. "Everyone has their own preferences when it comes to shoes. I'm wearing the ASICS Nimbus 20 for this run," says Beniwal.

It's never too late to start

Marathon running is not strictly for the young. In fact, there are people across the world who start with their first marathon after in or after their 40s. Pemberton, who is 65 now, started running when she was 60 years old. "Just do it. Don't doubt yourself. You can check with a doctor if you wish though," she says.

On the day of the race, make sure you are on a good night's sleep and are well hydrated - before, during and after the marathon. Don't get overexcited and spend all your energy in the beginning and you'll be fine. If you hit a hiccup in the middle, don't panic. "When you're focussed on your target, it's enough to keep you going," says Beniwal. And of course, when all else fails, you can rely on the amazing crowd support to get you through.


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