Practice makes a man perfect — this is what all physiotherapists believe in to get one’s body working.
“Participants should make it a habit to warm up their body every day before they start with any kind of exercise. It’s a must to do warm up exercises coupled with a few stretches to instantly prepare the body for a grilling session. One should do more of anaerobic exercises,” says Dr Amit Kohali, spine and sports injuries specialist, Hinduja Hospital.
Besides regular exercises, diet control is a must. To start with, eating small meals during the day will sustain one’s energy levels and will help the body to cope up with the physical strain due to heavy exercising, say the health experts.
Participants should have carbohydrate-rich food like pastas, potatoes, etc a few days prior to the run. “Body relies on carbohydrates for energy which acts as a fuel. Therefore, it is important to store them in the body,” says Dr Ashish Contractor, incharge of Cardiac Rehabilitation Centre, Asian Heart Hospital.
Naini Setalvad, nutritionist, adds, “Sugar is a complete no. It depletes the body of Vitamin B which provides energy. Vegetarians should consume citrus-rich fruits like orange, sweet lime etc. Also, consumption of vegetables rich in proteins like legumes and seeds, helps the body maintain its energy level as they are essential for building, maintaining and repairing muscles. For non-vegetarians, white meat like fish and chicken should meet the energy requirement.”
Participants should consume sufficient quantity of water to avoid dehydration. “While running, people usually don’t pay much attention to the water requirement of the body. This can prove fatal. Besides feeling thirsty, the participant can also experience muscle cramps during dehydration. Such symptoms should be taken seriously, if not taken care of, participant may feel extremely exhausted,” says Dr Contractor.
l Medical arrangements on the D-day
On January 20, Asian Heart Hospital has set up 10 stations to provide first aid and hydrants. Around 10 ambulances will also be stationed in case of any emergency. All the 10 medical stations will be attached to the two bases medical camp situated at Chhatrapati Shivaji Terminus where half and near Metro Theater.
A few tips:
* Make sure you get adequate rest the night before the race. Eat a dinner rich in carbohydrates as that is your main fuel for exercise
* Have a light breakfast before leaving home. Arrive at the start point at least an hour before the start time to avoid last minute anxiety and chaos
* During the race, run at your own pace. Avoid getting carried away by those around
* Consume water or any other oral dehydration fluid supplied at each water station along the way\
* If you experience any chest discomfort, unusual shortness of breath, nausea or giddiness during the race, stop and take rest for a few minutes. Seek medical help if the discomfort persists more than a few minutes
* Write down your emergency contact number at the back of your running bib
* Stuff in some apricots in pockets and eat them at halts