Go the distance: Mumbai’s seasoned marathoners share useful tips to level up your running routine

Marathoners from Mumbai and beyond are in top gear as the annual Tata Mumbai Marathon scheduled for January 18 2026 draws near With the last date for registrations being November 28 spots are filling up fast Given the increasing interest in running across ages and genders it is crucial especially for beginners to prepare well for the big race Members of The Run Club Thane step in with timely vital tips and strategies for optimal training and importantly factors to consider and avoid during practice and the actual marathonPace it rightAbhishek Sunilkumar 19 who has run marathons ranging from 4K to 21K emphasises ldquoMany runners underestimate the criticality of pace control Building awareness of your natural pace during training helps prevent early burnout on race day and ensures you finish strong Marathons are all about maintaining a sustainable rhythm from start to finishrdquoDonrsquot skip warmupsWarmups are a must before training and the final race Representation picsistockPractise a dynamic warmup routine before training sessions and especially before a marathon ldquoWarmups are nonnegotiable almost a lifeanddeath factor in distance running If your muscles arenrsquot properly activated you risk cramps strains or muscle pullsrdquo Sunilkumar advises ldquoContinuing with an injury only worsens the damagerdquo Donrsquot forget to stretch after the run either or else you could risk muscle spasmChoose your gear wellWarmups are a must before training and the final race Representation picsistockIssues often stem from inappropriate footwear Sunilkumar suggests choosing shoes based on foot shape arch type and onersquos own running gait Dr Shamal Mahesh Kulkarni 27 a general physician from Wagle Estate in Thane and a regular runner reveals ldquoA wellcushioned noncarbonplated or appropriatesized shoe helps prevent injuries and avoids adding any strain to the knee joint You can also apply Vaseline to prevent chafing In addition wear dry fit clothingrdquoFuel your bodyDiet plays a pivotal role in training Ensure adequate intake of protein for muscle growth However at the same time Sunilkumar points out that the primary fuel is carbohydrates not protein a common misconception among novices ldquoEndurance running relies heavily on carbs as theyrsquore what your body actually burns while running Ideally eat a carbrich meal about an hour prior to maximise energy and performancerdquo he reminds usDr Shamal Mahesh KulkarniDuring a run participants may opt for energy gels bananas or energy drinks every 45 to 60 minutes ldquoIf you drink only water to replace sweat loss your body will land up in hypertonic hyponatremia so donrsquot forget to have electrolytes along with it Consume carbs and protein in a 32 ratiordquo Dr Kulkarni advises She also recommends a rest day before a long runFor those wondering what exactly to eat on race morning runner and IT professional Shivam Dubey 22 suggests eating light ldquoFor me two bananas some dates and a spoon of honey are enough I hydrate with electrolytes a day before to avoid cramps and fatigue and include healthy fats for overall endurance too Irsquom currently training for the Tata Mumbai Marathon 2026 42 kilometres and the Tata Ultra 50 kilometres and these tips have worked well for me over the yearsrdquo he elaboratesTrain steadyAbhishek SunilkumarConsistency is key Dubey recommends running at least half of your registered distance per week mentioning ldquoSince Irsquom running 42 kilometres I do two 10kilometre runs and one 21kilometre run weekly Showing up regularly for practice matters more than speedrdquo Dr Kulkarni reminds runners especially beginners to allow themselves walkrun interval breaks She adds ldquoAlso remember cardio alone doesnrsquot improve your endurance you need to introduce strength training to aid muscle growth It improves your form prevents muscle spasm and prevents injuriesrdquoTracking toolsShivam DubeySunilkumar urges runners to use a good GPS watch saying ldquoAccurate data makes a big difference it helps you track pace distance and heart rate precisely Strava is my personal preference Itrsquos highly accurate and widely considered as the industry standard for runnersrdquo For those on a budget he says smartphone apps that use sensors like accelerometers and gyroscopes are effective alternativesDday drillThis mantra is best followed by everyone Avoid trying out anything new on the final day be it shoes food gels and pace strategies ldquoTreat the final race as a taperrdquo Sunilkumar tells us while Dubey gives an additional tip ldquoWhile running look ahead not down This maintains good form and keeps you fresh mentallyrdquo All three conclude in unison ldquoEnjoy the racerdquo