Ø Expert Tips, told by Savio D'Souza, coach of Tata Mumbai Marathon.
Ø Before running, these special tips will help you, so as not to get tired easily.
Ø How To Be On Your Running Day Learn Your Diet Expert's Opinion
The participants from around the world are going to attend the 'Mumbai Marathon' held in Mumbai on Sunday 20th January. This International Marathon is held every year on the third Sunday of January. Let us tell you that this 'Mumbai Marathon' is considered to be Asia's largest marathon.
By the way, all the participants have been taking long training to run in the marathon. But during the race, it is very important to take care of certain things like how to breathe while running, so that there is no tiredness, what to eat before running etc. Let us tell you some special tips for running long distances, which are going to work during the marathon.
Read Also: Mumbai Marathon 2019: These 6 foods are used as an energy booster in the marathon
Read Also: Mumbai Marathon 2019: These 6 foods are used as an energy booster in the marathon
The expert told how to prepare before running
Sawiyo D'Souza, coach of Tata Mumbai Marathon, points out that "you must definitely fulfill your nerves a day before the race." It is important that you go to bed early in the night before you get up and get up early in the morning so that there is enough energy to run in your body. Also, keep in mind that do not make any new changes in your diet. If you suddenly change your diet, then your stomach may worsen and problems like constipation, diarrhea, and dyspepsia can occur.
Also, keep in mind that hydrate your body one day before the race. Drink enough water for this and eat plenty of liquid diets. You should definitely drink one glass of electrolyte in the morning, afternoon and evening, so that the amount of salt and water in the body is fine. Apart from this, you should not wear new shoes on a running day.
What should be your day on running your diet
Savio D'Souza explains that 'you should take solid food one day before running. Do not let that you just sleep and eat sleep. Along with this, you can take oats, milk, hot water, tea and toast in the breakfast on the day you are running. Eat bananas, but eat it 35-40 minutes before running so that there is enough energy in your body while running. Besides, dry fruits (cashews, almonds, walnuts, raisins, pistachios etc.) can also be taken.
Do not hurry
If you take a very short breath, it means that you are not taking oxygen properly and you are not leaving carbon dioxide. In this way, you are only using the upper part of the lungs. This upper part of the lung is less for exchanging oxygen and carbon dioxide. But when you take controlled and deep breaths, in this way the process of breathing and leaving is easy.
Pain may be due to keeping the body tight
If you have kept your body in the long run, you will soon begin to have pain in the shoulders, apart from the upper and lower part of your back. Exhaustion and pain will be experienced. With more tension in these parts, you take less, deeper and faster breathing and do not get swift races.
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