The Airtel Delhi Half Marathon (ADHM) 2016 going to be held on November 20, 2016, is arguably the best half marathon event in India. This is an annual event held in New Delhi comprising of a foot race that encourages both elite and amateur participation. This is an All India Medical School certified course and the IAAF has deemed it as a Gold Label Road Race. During the event there are four races: the half marathon, a 4.3 km senior citizen run, a 7 km Great Delhi Run and a 3.5 km wheelchair race. The half marathon attracts elite runners while a majority of amateur runners participate in the Great Delhi Run.
Apart from the health benefits of running and participating in a great cause, the Airtel Delhi Half Marathon (ADHM) 2016 has great prizes for winners and runner ups. If you’ve registered for ADHM 2016 consider the tips listed below to get fit fast. If you’re already fit, then a month’s preparation is enough.
Train 3 to 4 Times Per Week – No Pain, No Gain
Your running-training should include a mixture of speed and endurance training. To do this, do speed training during the weekdays and go for long and easy runs on the weekends. The latter builds endurance. Be sure to increase your mileage slowly as per the 10% rule. For example, if you run 10 km this week, increase your next week’s run by 1 km.
Focus on Nutrition, Even If You Hate This Part
A runner’s nutrition is critical. Every meal you consume must have a ratio of 20% protein, 20% fats and 60% complex carbohydrates. Hydration is also important, so you need to drink more than the recommended 2 liters of water. Glucose drinks such as Gatorade are also recommended and should be taken within the first fifteen minutes after completing a run. Incorporate a salad at every meal. Have some protein within 30 minutes post workout.
Invest in Good Running Shoes – Your Loyal Running Buddy
A pair of quality running shoes can range between INR 3,000-5,000. These can be purchased from any sports store such as Puma, Reebok, Nike or Decathlon. Running shoes are different from regular sports shoes in that they offer support to your feet. If you have certain foot conditions such as under or over pronation, then it is critical that you test out different pairs of running shoes before making a purchase. Your body weight, the weight, length and width of the shoe and the mileage are all going to affect the type of running shoe you will purchase.
Time your Target – If It’s Not Recorded, It’s Not Counted
The goal is to do your best so you need to be able to track your pace. There are many apps like Fitso App Running tracking app that can help you do this. There are also official pacers who are going to motivate you during the Airtel Delhi Half Marathon (ADHM) 2016 race. You can interact with these pacers in your pre-run expo.
Don’t Forget The Super-important Carb Loading
Carb loading is a strategy used by marathon runners to maximize the storage of energy in the liver and muscles. According to GetFitso.com, it is recommended that runners practice carb loading two to three days prior to the actual Airtel Delhi Half Marathon (ADHM) 2016. What this means is at lunch and dinner you need to consume foods that are high in complex carbohydrates like rotis, pastas and breads. You must also include simple sugars such as fruits. For more tips on carb loading, read, “Marathon Day: Carb Load and Pre-Race Breakfast”.
Prep for Race Day – It’s Not Late Night Cramming in College
The day of the Airtel Delhi Half Marathon (ADHM) 2016 can seem exciting and nerve-wrecking at the same time. Be sure to wake up early, clear your stomach and pack or wear your gear. If you’re feeling anxious, try to sit in a lotus position and meditate for some time. This will help you clear your mind. Click on race day for more prep tips.
During the Race – Smile for Good Photographs and More
During the race, stay upright and positive. There are going to be many participants around you. Keep yourself hydrated. At every 2nd km, you will encounter a water station. You may also find Energels at some hydration stations. Be sure to take small sips and avoid gulping down large quantities of water. Pay attention to the posters, music and dhol players! They have all come out to support you.
Post-Race Recovery – It’s Not Only About Selfie
After completing the race, it is imperative to stretch those muscles. You can also head for a massage. Eat a hearty breakfast and take a long nap. Pat yourself on the back for participating in such a challenging event!
Try the Fitso runners’ training program for the Airtel Delhi Half Marathon (ADHM) 2016 and don’t be surprised to beat your personal best!