Run Kochi Run – Cochin International Half Marathon

Muthoot Finance Cochin International Half Marathon, to be flagged off on December 7, 2014

More than 25,000 runners across Kochi are gearing up to participate in the 2nd edition of the Muthoot Finance Cochin International Half Marathon, the largest sporting event in Kerala. After an overwhelming response and participation last year, this year the stage is set for 7 December, 2014. The event will be held under the aegis of the Athletic Federations of India (AFI) and the route will be ratified by AIMS.

This marathon, brought to you by Kochi Municipal Corporation in association with Push Integrated Communication and in partnership with Malayala Manorama, takes off from Marine Drive covering the major landmarks in the city.

With some of the most renowned international and national elite distance runners participating, we believe this 21 km run will not only help encourage runners in the city but also promote a healthy and fit lifestyle among all

The Half Marathon (21.097 km) will be the feature event of the day, besides which there will be a 21.097 km Corporate Challenge Relay, an Amateur 10km Run for men and women, a 7km Fun Run for children above the age of 13, men and women, and a 4km Senior Citizens Run for men and women above the age of 60.

MARATHON TRAINING PLAN

You have finally decided to run your first race. The registration is done and the race day has been marked in your organiser. Your training and nutrition plans are underway and you have been following them diligently. As race day draws near, it is important that you are well prepared. Here are 15 tips from our experts on how to get through your very first race.

THE WEEK BEFORE…

1) Race Pack Matters: Find out how and where to collect your race pack, and remember to do so. These packs contain all the essentials, like your racing bib/race tag and timing device.

2) Eat Right: “Runners require a high energy diet – high in protein, vitamins, minerals and carbohydrates,” says Png Weileen, head of Performance Nutrition and Performance Services, Singapore Sports Council. “Adequate carbohydrate intake leading up to the race, and also during the event, prevents severe fatigue.”

3) Logistics Planning: Make sure you find out about things like where the car park is located, which roads are closed, and which modes of public transport will get you there. Knowing these things and planning your travelling time ahead will help you feel more prepared on race day.

4) Speak To Experienced Runners: “Learn from seasoned marathoners,” says Dave McGillivray, race director, Standard Chartered Marathon Singapore 2010. “They can be your most valuable assets.” Their advice and tips can help you be mentally prepared.

5) “Recce” The Route: Check out the race route by running or taking a drive along it. “Knowing the course and its topography can be a significant advantage in running your best possible time,” says McGillivray

THE DAY BEFORE

6) Check Your Equipment: Make sure you have your shoes, running kit, socks, visor/cap and so forth ready. “Don’t wait until the morning of the race, or you may forget something which could ruin your entire race and race day experience,” advises McGillivray.

7) Watch Your Dinner Stick to your nutrition plan before the race day. “The diet should focus on providing carbohydrates and protein, and a little fat, from all food groups,” says Png. “Rice, meat and their alternatives, and fruits and vegetables are the way to go.”

8) Hydration Plan: Make sure you have a clear hydration plan for the race. “Use a fluid replacement plan that has been practised in training,” says Png. According to recommendations from the USA Track And Field, you should drink 450ml of fluid for every 500g of weight you lose during your run.

9) Get Adequate Rest: “It is important to get proper rest and sleep two to three days before the race day,” says McGillivray. You need about eight hours of sleep each night. Waking up groggy and grumpy is the last thing you want to start off your race day with.

10) Self Pep Talk: “Realise that in making the honest commitment to run the marathon, you have completed the toughest part of this overall challenge,” says McGillivray. Take the time to look back at your training and appreciate all the hard work you put in.

RACE DAY ITSELF

11) Be Early: “Arriving at least an hour before the start, if not earlier, is recommended,” says McGillivray. This will give you enough time to prepare and handle last minute matters that may crop up.

12) Warm-Up: Always do this. “Dynamic warm-ups (exercises that mimic running) are the most ideal to facilitate blood flow to joints and muscles,” says Jonathan Fong, director of Racers’ Toolbox .

13) Stay The Same: “Don’t make any last-minute changes to your diet or gear, or do anything radically different from what you’ve been doing in your training,” says McGillivray. “Remember, consistency is one of the most important aspects of running.”

14) Toilet Break: Toilet queues at races are a killer. You do not want to be late because you went to the loo too late.

15) Be Patient: Don’t be “pulled along” by stronger runners. Run at your own pace. “It’s always a more pleasant experience when you can run negative splits,” says McGillivray. “This means running the second half of the race faster than the first half.”

Mistake: You don’t enter an event before your marathon

Training regularly is all well and good, but what do you do when you don’t seem to improve or progress? The answer: enter a race prior to your marathon event. If you don’t enter a race before your big day you’ll struggle to push yourself and your sessions will lack focus.

Mistake: You over-train

Running a marathon is a daunting prospect and understandably you want to prepare as much as possible, yet do not over-train or you will injure or exhaust yourself. For the majority of people, the most you can realistically do is five to six training sessions per week. However, you still need to make sure you include one full rest day in your week, plus you must ensure that the quality of your sessions remains high.

Mistake: You don’t run for a reason

Although running for the love of running is great, sometimes it can be really helpful to have a reason to run. During the second half of your marathon race the challenge is just as much about your mental attitude as it is your physical abilities. Running for a charity that means something to you is sometimes the best way to stay focused and boost your motivation when the going gets tough come race day.

Mistake: You skip interval training

Want to get faster? Then make sure you fit in some decent interval sessions. Running steadily is great for your endurance, but it doesn’t help you to run faster. Interval training on the other hand will speed you up. Here are some good interval training sessions.

Mistake: You ignore the 10 per cent rule

The 10 per cent rule is in place so that you do not push yourself too hard, too soon. To stick to the 10 per cent rule you should not increase the distance of your previous long run by more than 10 per cent each time you head out. If you ignore the 10 per cent rule you’ll risk injuring yourself, which may mean you don’t even make it to the start line.

Mistake: You don’t refuel post-run

What you do after your marathon training session is just as important as what you do during your session. Within fifteen minutes of finishing your run drink a glucose-replacement drink. This will make sure you hydrate and top up your glucose levels. Then, within two hours of your run you should eat a meal that includes protein and carbohydrates. Make sure you drink several glasses of water as well.

Mistake: You don’t adjust your shoes

Running is not a glamorous sport and if you’re in any doubt about this ask any serious runner to remove their shoes and take a look at their black or non-existent toenails. ‘Runner’s toe’ is a normal complaint that most long-distance runners experience, but it’s not a necessity. ‘Runner’s toe’ occurs when your feet heat up on a long run. This heat causes your feet to expand and the space within your shoe to reduce. As a result your toe hits the inside of your shoe, which damages the nail. Buying correctly fitting running shoes will help you avoid this discomfort. You should also adjust your running shoe during your run to give your expanding feet more room.

Mistake: You stretch your muscles before they are warmed up

Stretching can seem like a complex business, but if you want to work on your flexibility you should not stretch before your muscles are fully warmed up. This is because muscles that have not been warmed up are inelastic and therefore stretching them will result in an injury. Instead wait until your muscles are relaxed and fit in a flexibility session after your run when your muscles will be warmed up. Ideally you can do your flexibility stretches during your cool-down.

Mistake: You exercise during your taper

Tapering is an important and essential part of any marathon training plan and if you don’t want to end up lagging in your race come marathon day you need to stick to the taper set out in your training plan. So, not only should you not run to excess, you should not do any other form of exercise for long periods. A little cycling or some walking may be okay, but remember the taper period is an opportunity for your body to recover and prepare for your marathon.

Mistake: You pick the wrong training plan

There are hundreds of training plans on offer, but which one is for you? Do a little bit of research into who the training plan has been created for and pick a plan that matches your ability. If you do not, you will find the plan does not prepare you for the race. Marathon training plans are typically 16 weeks long, but a lead-in period can be useful if you are not an experienced runner.

BEST OUTFIT FOR MARATHON

1. Shoes. The importance of picking the right shoes cannot be overstated for a marathon runner. Since this is an individual choice for every runner, I went to a running store and had my gate evaluated. ended up with Nike Zoom Structure+ 17s. To find out the best shoe for you, check out these five tips from fitness expert Jay Cardiello.
2. Tracking device To record how far I go on each training run, I’m always tracking my route. Since I bring my phone with me, I usually use the app Map My Run. I love how it tells me how far I’ve gone after every mile and what pace I’m running. However, if you choose not to bring a phone or app device on your run, you can also use a wristband like the Nike Fuelband they’ll measure distance, track steps, and calories burned, and log your results on your phone or computer.
3. Music. Every Runner seems to be either pro-music or anti-music. Create a playlist with the favourite songs and something that inspires you like your gym playlist. Most have realised that music has helped them enjoy the process more instead of making it a burden as Running a Marathon can be a Daunting task.
4. Athletic tape. For those inevitable aches and pains, not to mention injuries, the tape comes in handy to prevent those injuries and to keep you fit for running the distance.
5. Sun protection.While not that important to the process a good pair of sunglasses can help you a great deal for when the sun is very bright. It is also advisable to use a Sunscreen or a Lotion to protect yourself.
6. Socks. Who knew? Your socks matter, too. Running socks are contoured to your foot to eliminate irritating seams and provide a drying capability not found with normal cotton socks. Buy the best pair of socks and consult with a sports shop and read reviews before buying them
7. Apparel. The most important thing I’ve learned about the clothes I wear is that running capris and longer sleeves prevent chaffing on me. For running capris or T-shirts one should always buy from a leading sports brand as they specialize in manufacturing T-shirts for sports and races

More information on the event can be got from the website or from the helpline No: (0484) 4060303.