Marathon Training Tips: Nutrition, Recovery, and Injury Prevention for Runners in Pune | – The Times of India

The marathon season in Pune has returned, filling the streets with the hustle and bustle of eager athletes at dawn. Preparing for the race requires not just commitment but a united community approach. Specialists suggest a well-rounded regimen that emphasizes slow and steady advancement, muscle conditioning, and essential rest.As the marathon season returns to Pune, early mornings have started to look a lot more energetic. From the quiet lanes of Aundh and Baner to the bustling Koregaon Park streets and serene stretches of Vetal tekdi, enthusiastic runners are clocking in their miles.Marathons aren’t just about fitness, but an annual ritual that screams discipline, an unmistakable sense of purpose, and a sense of community. So if you, too, have been preparing yourself for a marathon, here are some tips to help you through it.Run, rest, repeatTraining for a marathon is as much a test of patience as it is of stamina. Pro runners say that the training schedule should depend mainly on the distance that one aims to achieve.“For a full marathon, training typically spans around 8 to 12 weeks. You gradually increase the weekly distance from 24 to 26 km to about 36 km, followed by tapering. Interval runs, tempo runs, and long-distance runs build stamina, while strength training builds the core needed for those long runs,” says marathoner Amit Lele.But it isn’t just that, there’s also a strong focus on recovery. “Recovery and rest are crucial parts of overall training,” adds Amit.Think healthy food, adequate hydration, good sleep, among other things, like using foam rollers, and icing. Triathlete Akash Lakeshri, 26, who is currently training for a high-altitude triathlon in Nepal, has a word of caution. “I focus a lot on strength and recovery, because overtraining can cause fatigue,” shares Akash.Running Technique Tips for Non ProsEat smart, run strongTo run a marathon, one needs to maintain a nutrition plan based on training intensity and recovery needs.According to nutritionist and marathoner Mukta Gadnis, food and hydration can make or break marathon prep. “Nutrition and hydration are very important for your first marathon event to be successful. Runners always wake up early and work out, so early dinners are recommended for better digestion. Eat in smaller quantities but more frequently,” says Mukta.Think carb-rich bananas, dry fruits, and bread with peanut butter that provide energy, within 30 minutes post-run, along with protein, to aid recovery.“Hydration before, during, and after the run is crucial. Even if it slows you down, drink water, because dehydration leads to fatigue. You can add electrolytes to maintain your salt balance,” adds Mukta.BOX 3Staying injury-freePhysiotherapist Saylee Panchwagh says that most marathon-related injuries come from overuse and poor training habits. “Most common are lower limb injuries like runner’s knee, shin splints, and Achilles tendinitis,” she shares.To avoid getting injured, gra Read More