Preparing for TMM: A Guide for Runners
As TMM (Tata Mumbai Marathon) approaches, it’s natural for amateur runners to feel a surge of anxiety. Questions about the adequacy of their training, minor health concerns (as the race day approaches, every joint starts demanding attention), and unfortunate news like the recent demise of a 39-year-old fitness enthusiast, due to heart attack, after the Goa Marathon can heighten worry. Such incidents highlight the importance of careful preparation and health awareness for marathon runners.
While the exact causes of such tragedies can vary—ranging from congenital or acquired heart disorders to exercise-associated hyponatremia, electrolyte imbalance, or exertional heat stroke—there are ways to mitigate risks.
Here's how you can prepare safely and effectively for TMM:
1. Understand the Gravity of a Marathon
Running a marathon, whether it’s a full or a half, is a serious commitment. Your body needs adequate preparation to handle the stress. A rough guideline for mileage build-up:
- Half Marathon (HM): 35-40 km per week, built up over two months, followed by a tapering phase of one month.
- Full Marathon: 60-80 km per week, built up over three months, with one month of tapering.
For beginners, ensure that your build-up includes rest days and cross-training to avoid overtraining and injuries. Balance your running mileage with strength training to build resilience and avoid injuries.
2. Get a Health Check-Up
Before pushing your body to its limits, ensure you’re physically ready. At the very least, consider these essential tests:
- ECG: Especially for runners over 30, those with irregular work hours, high stress, or poor sleep habits. A high resting heart rate (>60 bpm) or unusual heart rate spikes during easy runs warrants this test. This test helps rule out any hidden arrhythmias or ischemic changes that may not be evident during daily activities but could be triggered by strenuous exercise.
- Random Blood Sugar: Crucial if you have a family history of diabetes or a BMI over the healthy range.
- Cholesterol: A simple test can reveal if you need a detailed lipid profile.
- CBC (Complete Blood Count): Important for runners feeling unusually tired or with poor nutrition habits. Low hemoglobin affects oxygen-carrying capacity.
At FittFocus, we offer a comprehensive health package for just Rs. 599/- to cover these essentials. If this is challenging to arrange, at least get an ECG done locally and consult your physician.
For those with a bit bigger budget, consider adding:
- Creatinine: To check kidney function, essential for maintaining healthy blood pressure.
- Renal Function Test: A broader kidney health assessment.
- Homocysteine: High levels of homocysteine can indicate an increased risk of cardiovascular issues, even in runners. This test helps assess the risk of conditions such as atherosclerosis and can be vital in tailoring your training and dietary plans. Elevated homocysteine levels can often be managed with a balanced intake of folic acid, vitamin B6, and vitamin B12. This test is particularly relevant for runners with a family history of heart disease or those who are vegan/vegetarian, as they might lack sufficient vitamin B12.
3. Prioritize Nutrition
Fuel your body with a balanced diet rich in whole foods, lean proteins, healthy fats, and complex carbohydrates. Avoid experimenting with new foods too close to race day.
4. Stay Hydrated
Hydration plays a critical role in marathon preparation and performance. Maintain consistent hydration throughout the day, and adjust intake based on weather conditions and training intensity. Include electrolyte-rich drinks during long runs to replenish lost salts and prevent dehydration. However, avoid overhydration, which can lead to hyponatremia—a condition where low sodium levels in the blood cause nausea, confusion, and in severe cases, seizures. Listen to your body’s thirst cues and maintain a balanced intake.
5. Sleep Well
Aim for 7-8 hours of quality sleep each night. If early training hours disrupt your routine, try a quick 20-minute nap post run. Even if napping isn’t easy, it’s worth a try for recovery and energy restoration.
6. Manage Stress
Adopt the mantra: “समय से पेहले, और तकदीर से ज्यादा, ना किसी को मिला हे, और ना कभी मिलेगा ” (“No one gets more than what destiny and time have in store”). Focus on doing your best with honesty and let go of unnecessary worries. Practices like meditation, pranayama, and yoga can work wonders for mental calmness.
Few More Points
- Strictly avoid roadside or unhygienic food. Falling sick now could derail your training and require antibiotics, which can affect your performance and recovery.
- Address dental issues immediately. Dental pains are very annoying, and closer to the race, you don’t want to rely on painkillers.
- Start training your body for race-day meals. Plan your dinner, pre-race meal, and post-race nutrition. Follow this plan for the next 3-4 weeks to ensure your body adapts. Avoid trying anything new on race day. Use your practice runs to fine-tune your nutrition strategy. Test energy gels, drinks, or snacks to ensure they suit your body and don't cause digestive issues.
Final Thoughts
Remember, running is not just about finishing a race—it’s about enhancing your quality of life while respecting your body’s limits. Respect the sport by adhering to its principles and preparing responsibly. Train smart, listen to your body, and approach TMM with the right mindset. Miles are best conquered step by step—not in haste, but with care and dedication.
Wishing you a successful and joyful TMM journey! Bass Lage Raho!
Aps ke funde.
Dr. Aparna Govind
Fittfocus
#runnersguide #runnerssafety #healthcheckuprunners #preventionisbetterthancure #runsmart #safetyfirst #TMM #tatamumbaimarathon #marathonpreparation #runnershealth
