Marathon Training: Six Tips From Our Fitness Experts
The Genome Mappers at Mapmygenome have been training hard for a 10-Km run/marathon taking place on August 30, 2015 at Hyderabad. Some of us were beginners and some were regular exercisers. Fitness experts gave valuable take-home advice, which helped build stronger athletes in our team!
Maintenance is everything
Consistency cannot be compromised with. Whether you run 5-Km on 2 days a week or 10-Km on Sat/Sunday, you will not get “fit” unless you regularly work out.
More is the next goal
Once you complete a 10-Km run, it does not mean you will always be able to do it. You need to do more, to keep doing it. Try to complete extra 2-3 Km every occasionally to increase fitness levels and cardio ability. You can also mix it up with intervals of jogging and brisk walking.
Manage all muscles
Every athlete’s ground rule -Don’t forget to stretch and relax. Hamstrings, glutes and quads apart, even conditioning exercises, meditation and basic asanas should be incorporated in your training schedule.
Meet the best
You will do more, and do better when you train with people who seriously care about fitness. Find a good buddy who can tell you what he/she did last year or the year before that. Even if you do not implement everything you learn, you will still keep going.
Smoothies can be a delicious method of replenishing lost nutrients. Use the combination that fits you the best – protein powder/whey powder, fruits, veggies, nuts, yoghurt, seeds.
Mind those shoes!
Invest in a pair of solid running shoes with good soles. These are needed for protection and long-term usage. Reducing ankle/knee injuries is essential too.
Training for Marathon?
Mapmygenome can help you find what kind of a runner you are. A genetic variant at a specific location in your DNA can give you great muscle power, or endurance, or a combination of both. SMART SPORT is a genetic test that gives you knowledge about your best-fit sports/fitness/running activity. Use this knowledge to build on your strengths during marathon, fitness, or sports training.
About the Author
Rasika is the product specialist and scientific liaison for Mapmygenome’s personal genomics portfolio. With eight years of experience in sequencing, molecular biology, genetic data analysis and reporting, she currently works in the product team at Mapmygenome. Her key responsibilities include genomics product development, data curation, scientific content creation and management, data analysis and technical support for business development. Her key strength is a robust understanding of consumer genomics, including specialized areas such as pharmacogenomics, nutrigenomics and sports genomics. Rasika is also a certified group fitness trainer and Pilates (Balanced Body) Mat instructor.