My First Ever Marathon Experience, so has to be the biggest.
Standard Chartered Mumbai Marathon(SCMM) – 2015, is one of the biggest marathon events in India with lots of participants from all around the world joining in.
I have always wished to run a marathon some time in my life just to test myself and my strength and will and what best than to be challenged by a good friend for just to boost the motivation. As I registered to the SCMM on behalf of Udaan Welfare Foundation, an NGO based in thane that looks after girl education, child welfare, women welfare, environments and many more. Once into the marathon phase I looked at many websites online and looked at tips on running and as usual nothing worked as planned and I could hardly get o do a run. Since i was regular at the gym and workouts i was more fit and was confident running the half marathon.
As the event was closing in I Just told myself to get a schedule and a plan in place with just 4 weeks to go, and made sure to stick to the plan. Here are the things that I did and helped me complete the Marathon which I felt would be tough at the first place.
Week1
Try to Run atleast 2.5 to 5kms 3 days in a week. Make sure there is break between days and regular body exercises at the gym (try to get some core ab exercises basic).
So if you run on a Monday next Run should be Wednesday and Friday. Followed by a Leg workout on Saturday. With Complete rest on Sunday.
Note: After you come from the Run make sure to apply ice around your knees as you don’t want to risk pain. Also try oil massage on your legs pressing hard with your hands just to relax the muscles.
Week2
Try to Run 5kms without a break with Sprints of 10-30seconds in between 3 days in a week. Make sure there is break between days and regular body exercises at the gym (try to get some core ab exercises basic).
So if you run on a Monday next Run should be Wednesday and Friday. Followed by a Leg workout on Saturday. With Complete rest on Sunday.
Note: After you come from the Run make sure to apply ice around your knees as you don’t want to risk pain. Also try oil massage on your legs pressing hard with your hands just to relax the muscles.
Week3
Run 5kms without a break with Sprints of 10-30seconds in between for the first 2 days of the week. And on the 3rd day run 7-8kms
Make sure there is break between days
Regular body exercises at the gym (try to get some core ab exercises basic) . So if you run on a Monday next Run should be Wednesday and Friday. Followed by a Leg workout on Saturday. With Complete rest on Sunday.
Note: After you come from the Run make sure to apply ice around your knees as you don’t want to risk pain. Also try oil massage on your legs pressing hard with your hands just to relax the muscles.
Week4
Run 5kms without a break with Sprints of 10-30seconds in between for the first 2 daysof the week. And on the 3rd day run upto 11kms. Make sure there is a break of atleast 4-5 days after this before your marathon.
Regular body exercises at the gym (try to get some core ab exercises basic) this I did daily. So if you run on a Monday next Run should be Wednesday and Friday. Followed by a Leg workout on Saturday. With Complete rest on Sunday.
Note: After you come from the Run make sure to apply ice around your knees as you don’t want to risk pain. Also try oil massage on your legs pressing hard with your hands just to relax the muscles.
Apart from the above plans I also made sure i was eating right, and avoided all junk food and ofcourse alcohol is a big no. And good amount of sleep, minimum of 7-8 hours.
I was able to complete my first run in 2hours 7mins, and ofcourse could have done better had I practiced.
But when you run the marathon and see the people and crowd around the time just goes out of the window and you feel like a celebrity for a day where you have people cheering for you and giving you Hi5’s and fellow runners cheering you up to not stop and keep going. Its one a kind experience.
Now next dream is to Run a Full Marathon …some day … hopefully…
Note: The Above tips are not by any certified trainer these tips are ones which worked for me and it not necessarily work for you so do consult your physician doct etc before running a marathon and most importantly “Listen to your body”.
Nice blog. This sounds like a perfect plan for first time marathoners. What is the exact leg workout that you mentioned? And what kind of body exercises?
Hi Praveen, The leg exercises mentioned were 1) Squats (with weith or free squats if you are starter its better to do without weights) 2) Lunges (free or with weights) 3) leg Curls 4) Hamstring Curls 5) Leg Press 6) Calf Raises – Also make sure to do stretching exercises for legs to avoid any minor injuries. You have to do these exercises not daily but twice or thrice a week . For upper body you can concentrate on abs as you need a strong core to get the extra strength too. And other upper body exercises for Chest, shoulders, bicep, triceps and back. If you are going to the gym you can consult your trainer for those exercises. and main thing as i mentioned Listen to your body do not over do any exercises.