Running has emerged as one of the most accessible ways to enhance fitness, especially in India, where the sport is rapidly gaining traction. While it may be straightforward to start jogging, there are several insights new runners wish they had before embarking on their journey. Key aspects, such as selecting the appropriate footwear, can significantly impact performance and help prevent injuries.
Incorporating technology can be beneficial for novices, with scientific principles underlining effective running practices.
Prominent distance running events, like the Airtel Delhi Half Marathon (ADHM) and the Standard Chartered Mumbai Marathon, attract thousands of participants each year. For many individuals, such as Delhi-based photographer Biplab Mukherjee, the catalyst to start running often comes from conversations with friends.
“In 2013, during a talk with a friend about getting fit and losing weight, he suggested we participate in ADHM,” Mukherjee recounts. He followed a 16-week running plan and completed the half marathon in two hours and six minutes.
Unbeknownst to him at the time, choosing that structured plan was a prudent decision. Dr. Rajat Chauhan, who operates the clinic Back 2 Fitness in Delhi, advises that beginners should engage in training for a minimum of three months prior to attempting a half-marathon. “Start with distances of 5km to 10km first. It doesn’t necessarily have to be a race,” he suggests. He also emphasizes the importance of incorporating strength training for effective injury prevention.
Contrary to popular belief, Dr. Chauhan, a veteran runner with 31 years of experience, dismisses the notion that running on roads should be avoided. “If you are a soft lander, you can run on any surface,” he states. He adds that foot impact noise can be an indicator of poor running form.
Aman Yadav, a lawyer at Satinder Kapur and Associates in Delhi, is an experienced runner, having taken up the sport in 2008. Despite dealing with various injuries like shin splints and cuboid bone displacement, he strongly advocates for strength training. He believes exercises such as squats, deadlifts, bench presses, and lunges have been instrumental in his recovery. Additionally, selecting the right footwear is crucial in minimizing injury risks.
Yadav highlights a common mistake among runners: using running shoes for everyday activities. This practice can compress cushioning, resulting in insufficient support during runs. “It takes 24 to 48 hours for the cushioning to return to its original state,” he clarifies.
Choosing the correct type of running shoe is essential, as runners generally fall into three categories: overpronators, supinators, and neutral runners. A gait analysis, available at most major shoe retailers, can determine your shoe category by assessing your running mechanics with tools like a treadmill and foot scanners.
Many beginners often query about effective run tracking methods. Various applications, such as Strava, Nike+ Running, Runkeeper, and Runtastic, offer comprehensive tracking features and running plans. As long as beginners select a training plan of at least three months, completing a half-marathon should be attainable.
While carrying a smartphone during runs may be cumbersome, investing in a fitness watch like the Fitbit Surge or Apple Watch could provide a more convenient solution. Alternatively, less expensive options, such as armbands or belt pouches for phones could enhance comfort while running.
Nutrition plays a critical role in long-distance running preparation. “Supplements are not a substitute for a balanced diet,” Dr. Chauhan warns. He suggests runners should include more fats and proteins, particularly from non-vegetarian sources.
Dr. Chauhan notes that the human body can store enough energy for runs of 28 to 33 kilometers, with the full marathon pushing beyond this threshold. “During a full marathon, hydration alone is not adequate,” he adds, explaining that a half-marathon requires significantly less effort in comparison.
For novice runners, gradually increasing mileage is vital. The experts—Dr. Chauhan, Mukherjee, and Yadav—all recommend adhering to the 10 percent rule, which advises against increasing weekly running distance by more than 10 percent. They encourage newcomers to pace themselves and focus on successfully finishing their first long-distance event.
Are you gearing up for your inaugural long-distance run? What are your thoughts on these recommendations? Share your experiences in the comments section below.
