β€œHow I ran Full Marathon πŸƒπŸ»β€β™‚οΈβ€ @ Pavan Verma

The purpose of FB is to keep in touch 🚻 and to know the status of friends πŸ‘©β€πŸ‘©β€πŸ‘§β€πŸ‘§ πŸ‘¨β€πŸ‘¨β€πŸ‘¦β€πŸ‘¦Β about what they do.

When FB is created, it was for only students, later expanded to collegesπŸ‘©πŸΌβ€πŸŽ“, universitiesπŸ‘¨πŸ»β€πŸ’», towns🏬, states 🏒 and then to countries🏳. As it started expanding more and more, it’s business started expanding inΒ different ways, during this time complete evaluation of wireless (mobiles) πŸ“±Β technology started booming, the weightage of mobile technology 🀳🏼 added more and more to FB. Connecting one-to-one, status of others, forming groups πŸ‘¨β€πŸ‘¨β€πŸ‘§β€πŸ‘§πŸ‘¨β€πŸ‘§β€πŸ‘§πŸ‘¨β€πŸ‘¦β€πŸ‘¦ for activities, doing business and many more.

I guess, not many of them use it, for the purpose it was created. Many of them use it for trolling/abusing πŸ˜–πŸ˜‘ of others.

HmmπŸ™‡πŸ»β€β™‚οΈ ! What ever it is, I am not here to explain the usage of FB (misuses of prose βœ… and cons ❎ of FB). But, to say that I met β€˜Pavan Verma’.Β  I met him in one of the treks I went, he is simple, down to earth and always smile 😊 on his face. We don’t have much interaction within us. But, I felt the status of his FB might help.

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Pavan Verma

1. BackgroundΒ  πŸ”™

Running a marathon is a dream to many runners. I was also one of them. Till my college days, I never went to ground for running. I was very shy. DuringΒ the last semester I learnt some Yoga postures, asanas and meditation. After this I put myself to running. I liked it because it was very simple, did not require any extra equipments apart from a pair of shoes. It requires nothing except inspiration.

I ran my first 10k just to check whether I would be finish or not. At that time full marathon was not in my dreams also. But, after finishing the 10k with good timings (approx. 50 minutes) I got some boost up. I was able to think beyond 10k. Again for the first half marathon, same fear was engulfing me. I ran two half marathons with timings (approx. 2 hours). After finishing half marathons, it came to my mind why not full marathon next time. I dreamt it and then journey started. It was a 7 months journey with a lot of training before I could realise my dream into reality.

I am writing about my journey. It is based on my limited knowledge and experience.

2. Make Your Mind: πŸ™‡πŸ»β€β™‚οΈ

First thing what I felt was making your mind and persuading that you too can run is very essential. When you dream ofΒ it, things start coming into the way. When you do anything for the first time, always some fear would be there. But, come out of that fear and aim for it. When your soul is in resonance with your body, you have wonΒ already.

3. Training / Preparation πŸ€ΈπŸ€ΊπŸŠπŸ»πŸš΄πŸ»β€β™€οΈπŸƒπŸ»β€β™€οΈ

3.1. Running πŸƒπŸ»β€β™€οΈ

When you are aΒ first timer, minimum 5-6 months is needed for the practice. The first thing you should have is running calendar, or on the usual calendar also you can mark your run time and distance. It helps in theΒ long run to boost the confidence. Start with easy running minimum 4-5 days per week. In 1-2 weeks your body would be a bit comfortable. Before and after running, warm up is always good. But, sometime start with slow running and warm up your body as you may not have always sufficient time to warm up on week days. After 2 weeks, you should be able to run in kilometers. Now you are ready to run 2-4 kilometers. Make it 10k per week. Like this keep on increasing your running distance maximum 10-15% per week. Always keep records of time along with distance also and mark it in the calendar e.g. I ran 20 minutes today. It reduces the phobia of the full marathon. Keep this running time increasing till you come to approx. 3 hours. It may take months, but it’s OK. Don’t pay much attention on distance you are running in 3 hrs. Now, try to run at least once per week for 3 hours. One precaution for the above activity is β€˜Always listen to your body’. In the process of maintaining 3 hours, theΒ body should not get any injury or least injury.

Try to run in the morning hours if possible. β€˜Early to bed and early to rise’ helps here as Final Race would be probably in the morning. Our body becomes a bit tough in the morning after the sleep. So, it is better to train in the morning as it simulates the running time also. Daily routine may be affected like after dinner no movies, no chit chat etc. It takes approximately a couple of weeks to cope up with the new timings if you are a late night dreamer.

Breathing while running is also an important aspect of training. Use nostrils to inhale and mouth to exhale. Try to synchronize the breathing pattern with the β€˜leg hitting the ground’ timing. It helps a lot. Different people follow different breathing patterns. Most average runners follow 2 in 2 out breathing. It means with two leg thumps inhale twice and with next two thumps exhale twice.

If the playground is available, practice on the ground / soft surface. It is not advisable to practice much on the roads / hard surface. In the long run, it may give rise to injuries. Massage your legs and hands regularly before you sleep.

Two months to one month before the final event run, run at least twice for approx. 30 kms. If you stretch it to 35-36 kms, it is better. Start reducing the running timings before the final event. Last one month, don’t try more than 25 kms. In the last week before the event less than 10 kms. Last one month focus more on cycling and Yoga/ breathing exercises.

3.2. Cycling πŸš΄πŸ»β€β™€οΈ

For beginners, it is a bit hard to digest that you can run continuously for 4-6 hours. Here, cycling helps. First try cycling for 4-6 hours. It boosts the confidence a lot. Apart from it, it is a good exercise and it prepares you for running. It is always easier to try cycling faster than running faster. Try minimum 60-70 km of cycling on the weekends at least twice or thrice before the final event.

3.3. Yoga 🀸

Role of yoga is two folds: First, It gives strength to mind and second, proper Pranayams help for stamina building. It is advisable to include Yoga in the training or warm ups. Meditation, Pranayam, Kapal Bhati and some postures are very helpful in training. It reduces the risk of injuries also.

4. During Event Day Run πŸƒπŸ»β€β™€οΈ

In the last one month before the event, it is good to have some strategy for the event day run. Based on the training experience, make some strategy. For me it was like this:

00-10 kms – Body warm up, no hurry

10-20 kms – Easy run

20-30 kms – Body already in theΒ mood, just go with it

30-35 kms – Run with the junta / Get motivation from others

35-40 kms – Have faith in you, listen your leg thumps on theΒ ground, divert the mind

40-42 kms – Deep breathing, Don’t lose the patience

After 42kms to 42.2kms, it is time to celebrate and thank all who helped to achieve the goal.

5. Diet πŸ˜‹ πŸ₯˜ 🍲

Proper diet is aΒ Β very necessary part of training. Take proper meals. Avoid junk/fast foods in theΒ training period. Taking sprouts help a lot. Take it in instalments, not once in daily routine. Sprout may have Chana, Moong, Groundnut, soyaseed, kismis etc. Before and after running take at least 1-2 bananas. Before and after long run taking lemon juice (Vitamin-C) also helps a lot. It maintains ionic balance also in the body.

Take coconut water on running days if possible apart from lemon juice, energy drinks, Glucose etc.

6. After Run 😴 πŸ›ŒπŸ»

After finishing on the event day, recovery time starts. Take good food and do exercise and Yoga. You may get bored as you will have much time once you stop training. Try some good books or any fruitful thing. Sleep enough to get early recovery.

It is always a great joy and satisfaction when you achieve what you aspire. I enjoyed this dream. There are so many trainings / cross trainings which are very helpful and I was not aware of when I started. I have not written since I don’t know about these like Gym, Swimming etc. These are also very helpful, but proper care should be taken before you put these into your training plan. There are so many internet sites like runastic.com, runnersworld.com etc where a lot of guidance can be found.

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