BHARAT MIDNIGHT MARATHON

RUNNING FOR ROOKIES: A PRO GUIDE

WHEN YOU BEGIN

• Start slow and gradually increase the intensity
• Do lunges, squats, planks, etc. to strengthen your core and glutes
• Avoid concrete surfaces and run on a running track or playground

YOUR TRAINING PLAN

• Run three alternate days a week
• On other days, walk, cross train, cycle, trek, or just take the stairs
• Rest your body for a day

WARM-UP AND COOL DOWN

• Hand and neck rotations
• Jump exercises
• A good stretch from head to toe

TECH ON THE RUN

• Music player and earphones
• Smartphone (with a fitness App)
• Fitness band/smartwatch

AVOID INJURIES

• Warm-up
• Don’t push too hard
• Choose the right gear
• Cool down

QUICK TIPS

• Running Position – should be slightly leaning forward in a 80-90 degrees angle
• Head up – and focus on the rhythm
• Hand movements – should be like a pendulum
• Wear a breathable – and quick dry material. Avoid cotton material
• Land on – your toes instead of heels to avoid jerks in the body
• Choose the – right shoes, preferably with a slightly harder sole

TRY THE RUN-WALK METHOD

Run till the first pole you see on the road and walk the distance between the next 2 poles. Or run till the count of 10 and walk for the next 20. This way you are training your heart so that you don’t run out of breath