Ready, steady, Mumbai...

If you’re planning to run the marathon this Sunday, read this! DNA gets experts to speak on health and fitness tips for a safe run.  

Rujuta Diwekar, nutrition expert

NUTRITION BEFORE
1 People may feel like they are about to appear for an examination before the marathon. So the mind gets stressed and the digestive system stops working properly. Don’t experiment with any new kind of food before running. Continue with whatever you had been having during your training sessions. Have a light breakfast such as one banana. You can also have carbohydrates like brown bread, cereal, milk or poha.
2    Having salty, oily and sweet food before the run can dehydrate your body and result in cramps. Thus, avoid the same.
3    Many people have painkillers before a marathon. This is a bad habit. Pain is helpful for you because it’s a signal from your body that something is wrong and you need to slow down or stop. If you have painkillers, then you will never know about the pain and the injury may get worse.

DURING
1    Do not have aerated drinks. Have energy drinks instead. If your body is not used to having energy drinks during the run, then keep the hydration levels up by having water after every 3-4 kilometers on an average. While having water don’t run, just walk.

AFTER
1    Once the marathon is over, many people get a craving to stuff themselves with food. They even celebrate by having beer. Since the body has already lost so much water, having beer can dehydrate it further. Have water, take rest and have a full meal only after a break of at least 45 minutes to one hour. During this time it’s advisable to have carbohydrates like boiled potatoes or bananas.

Deanne Pandey, fitness expert

FITNESS BEFORE
1    Undergo a stress test at any fitness centre to help you ascertain the capacity of your heart and lungs. The heart and lungs are under immense stress while running. So it is important to know the medical history of a person. Don’t smoke or drink because smoking reduces the capacity of lungs to pump oxygen drastically, while alcohol interferes in the functioning of the muscles.

2    Wear shoes that your feet have become accustomed to. Wearing new ones may give you shoe bites and cause injuries to the heel and knees.
3    At least three months training is required even for the shortest seven kilometer Dream Run.
4    Weight training is advised thrice a week for the joints and muscles to remain strong. Running three kilometers everyday is a good start.

DURING
1    Wear a cap and apply sunscreen to avoid a heat stroke.

AFTER
1    Stretch and walk for about 15-20 minutes. Stopping and resting immediately will result in the heart rate to fall suddenly and cause painful cramps.

Rahul, Konkona to run for the needy

Rahul Bose is taking his philanthropy to a whole new level this year. The actor will run at the Mumbai Marathon with six children of his foundation from the Andaman and Nicobar islands. What’s more, he has also roped in actor Konkona Sen Sharma to run alongside him.

He says, “Konkona was very supportive to have come on board. Her presence will certainly make a difference.”

This apart, Rahul has pledged not to keep any money that he makes from public appearances for himself. Instead, he will route all the money to his foundation. He says, “I make enough money from my movies. So, I have decided not to take any money that I get for public appearances. The money will go to my charity.”

The actor has also opened a new counseling wing to help victims of child sexual abuse.

—Prithwish Ganguly

Tara Sharma, actor

I am eagerly looking forward to running at the marathon this year as I am returning to it after becoming a mother. I love running every single day. This year I am running for a cause and supporting the Cancer Patients Aid Association. I strongly believe in their cause and my husband too has been very supportive.

Milind Soman, actor

Every marathon is like a journey into yourself and each time it reveals new and wonderful things. It is an event that tests the bonds between your mind, body and spirit. I run all over the world because I love to run and also to create awareness about multiple sclerosis. I have been working for the Multiple Sclerosis Society of India for the last 10 years. Before you start running, it's important to condition your legs. That can only happen by running every day. Pay attention to your posture while you run. Keep your body straight and do not slouch as you might end up injuring your ankles, knees or hips.

John Abraham, actor

This year the Mumbai Marathon will be different because the Bandra-Worli Sea Link is in its scheme of things. That would make the experience even more exciting. By being the brand ambassador of the marathon, I’m shouldering causes like CRY, Make a Wish, PETA, Habitat for Humanity and Concern India among others. I would like to tell all Mumbaikars to make this event an excuse to go out of their homes, run and have a great time.