airtel delhi half marathonHealth

Train like a beast for Airtel Delhi Half Marathon(ADHM)

The 15th edition of the Airtel Delhi Half Marathon will take place on October 20. Airtel Delhi Half Marathon has five types of marathons like Half Marathon of 21.097Kms, Open 10kms Run, Great Delhi Run 5Kms, Senior Citizen’s Run 3Kms, and Champions with Disability 3kms.

“Airtel Delhi Half Marathon is today a landmark event and the most prestigious half marathon in the world. At Airtel, it is an absolute joy for each one of us to be a part of this world-class running event. It is simply amazing to see so many participants from across the world and India come together to celebrate the human spirit and run for a cause,” said Vani Venkatesh, CEO – Delhi & NCR, Bharti Airtel.

734446 airtel delhi half marathon Train like a beast for Airtel Delhi Half Marathon(ADHM)

The Great Delhi Run has undergone a transformation this year. To enhance participants’ experience and inspire new runners to take up running. GDR will be a timed category. The participants will be awarded a timing certificate and a finishers’ medal post-race, which they can use for official entry into other running events.

This edition will also have a limited number of running places reserved, in the Half Marathon and the Open 10K, for women applicants, who cannot produce a timing certificate.

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New Delhi: People participate in Airtel Delhi Half Marathon 2016 at Jawaharlal Nehru Stadium in New Delhi, on Nov 20, 2016. (Photo: IANS)

With ADHM on the line, here are few tips and tricks that can help you improve your running:

1. Consistency: To increase your aerobic capacity and be able to run farther than you can now, you need to train consistently. Consistent training will build your aerobic base, increase your aerobic capacity (which is how much oxygen your muscles can use) and strengthen your muscles. When you begin to add extra runs to your week, they should be easy and slow – speed follows endurance! You should aim for 3 to 4 sessions per week for 30 minutes or more. Aim to make one of these sessions your long run where you plan to go farther than any of your other runs that week.

2. Food: That means carbs! As a runner, you should focus on carbs making 55% – 65% of your calorie intake from carbs. You don’t need to eat a mountain of pasta at every meal, but be mindful of your carb intake to make sure it’s complimentary to your training. Before your long run, it’s key to have a carb-based meal to ensure you have enough energy to cover the distance. If you find yourself tired, in a low mood, or unable to complete your planned runs, then increase your carbs. Always go for complex carbohydrates such as whole grains, brown rice, and oatmeal instead of refined carbs and sugary foods that will spike your blood sugar (a spike is always followed by your blood sugar crashing).

3. Recover: The farther you run, the more you’re challenging yourself and therefore need to ensure your body is recovering between sessions. Good recovery comes from a good diet, stretching, and sufficient sleep. Aim to eat a quality meal or snack of carbs and protein within 30 minutes after finishing your run. This is the optimal window of recovery where your body can best absorb the nutrients to refuel and recover with. Focusing on this will enable you to recover between sessions and go into each run feeling strong and able to complete it.

marathon 759 Train like a beast for Airtel Delhi Half Marathon(ADHM)
People participating in the Airtel Delhi Half Marathon 2016 in New Delhi on Sunday.Express photo by prem nath Pandey 20 nov 16

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