The Tata Mumbai Marathon is an annual marathon event that takes place on the third sunday of every year. This year, it is all set to be conducted on January 19, 2025. The marathon starts opposite Chhatrapati Shivaji Terminus Mumbai. It passes many of the city's iconic locations such as Flora Fountain, Marine Drive, Chowpatty, Haji Ali, Mahim Church, and the Bandra–Worli Sea Link.
The marathon has runners and fitness enthusiasts buzzing with excitement. Known for its challenging course and vibrant atmosphere, the marathon draws participants from all walks of life, from seasoned athletes to first-time runners. With race day fast approaching, the city is alive with energy as participants prepare to conquer the streets of Mumbai.
How are runners warming up?
Training regimens have intensified, with runners fine-tuning their endurance and pace. Early morning jogs along Marine Drive, group runs in local parks, and treadmill sessions in gyms are now a common sight. For seasoned runners, the focus has shifted to tapering-a phase where training volume decreases to conserve energy for the big day.
Along with the physical preparation, it also important to consider the nutrition you intake during your training, during the run and post the run. The marathon puts your body through strnous activity, for which your bones and muscles should all be prepared for too. Nutrition is also playing a critical role in marathon preparation. Fitness enthusiasts are adopting carefully planned diets to fuel their training and ensure proper recovery.Roopali Mehta is a Mumbai-based Nutritionist told the Free Press Journal how important the role of nutrition is. Especially while preparing for a marathon. In the end, you are what you eat! We asked her about the diet runners should intake before, during and post the marathon to for muscle recovery. "Fuelling for a marathon requires strategic planning to maintain optimal energy and recovery. It is suggested to have a carbohydrate meal such as oats or toast with honey, at least 2-3 hours prior to the run to ensure glycogen stores are replenished. Make sure to include a small protein source for balance. During the run, prioritize easily digestible carbohydrates like energy gels or bananas every 45–60 minutes to maintain energy levels," she said."Pair these with water or electrolyte drinks to prevent dehydration. Post-run, focus on recovery with a protein-carb combination within 30 minutes of finishing-options like a smoothie, eggs with toast, or paneer with roti can restore glycogen levels and aid muscle repair. Proper hydration throughout the day remains essential to replace lost fluids. Remember, practice your fueling strategy during training to avoid surprises on race day," she added.
How does nutrition help in distance training and recovery?
It is important to understand your body and its requirement before putting it through a rigorous run. "Distance running demands a combination of physical endurance, proper nutrition, and recovery to reach peak performance. Nutrition acts as the foundation, providing the body with fuel in the form of carbohydrates, proteins, and healthy fats," Roopali said.
"Proper training programs catered to gradually build endurance and strength are crucial to improving cardiovascular health and conditioning the muscles. Recovery, in this case, is underestimated but is a major milestone for repairing muscle and fatigue avoidance. It involves hydration, balanced post-run meals rich in protein and antioxidants, and adequate sleep," she added.
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