Training

Most of us run marathons and Half Marathons to achieve a certain fitness level, Preparation is key to both achieving your desired fitness level & running a successful marathon. Your preparation begins three to six months prior to the event. Choosing your equipment.Training plan based on your fitness level.

What Do I Need To Run?

The basics include running shorts, a t-shirt, and running shoes. Well-fitting running socks and underwear are also important. Depending on the weather, you might want sunglasses, a jacket, a hat, gloves, or spikes. Those wishing to track their speed or distance might run with a GPS-equipped device, odometer, or heart-rate monitor. SHOES : Things To Consider When Purchasing Running Shoes
  • Proper fit is essential. Running shoes should fit snugly, yet comfortably in the heel and midfoot area. Be sure to leave about a thumb’s width space between the toes and the front of the shoe when standing as the arch flattens easily when running.
  • High price doesn’t necessarily mean high quality; however, it is reasonable to assume that very inexpensive running shoes may not be as durable as more expensive footwear.
  • Anyone who runs regularly should wear running shoes. Shoes should be carefully matched to an individual’s skeletal anatomy (e.g. leg and foot shape), pronation type (normal, over, and under pronation), and the surface on which you usually run (e.g. trail shoes). One pair of shoes is suitable for those running three times per week for approximately 30 minutes, while those running distances greater than 30 km per week should own two to three pairs.
Trends In Athletic Shoe Development Improvements are being made in the area of athletic shoe research and development to prevent the occurrence of sports-specific accidents and injuries. In the past, athletic shoe design was focused around support and cushioning; however, studies have shown that these components are not solely entirely effective in preventing injury. Modern shoe construction is focused on producing a shoe based on the specific needs of individuals based on a variety of factors. Running Clothes Fit and comfort, not appearance, are the most essential factors to consider when choosing running clothes. The basics are a running shirt, shorts, and socks, plus a sports bra for women. For colder weather, you may want to wear layers that include a running jacket, tights, gloves, and a hat. Weather-resistant, reflective clothing made from materials like Gore-Tex or Sympatex are also good to have on windy or rainy days. Basic cotton t-shirts have been replaced by technical running shirts. Cotton absorbs sweat, eventually becoming wet, heavy, and unhygienic. Tech shirts are made from special, lightweight materials that wick sweat from the body, keeping the body cooler and dryer even on hot, humid days. Running shorts and tights are made from lightweight, flexible polyester or spandex and are available in lengths ranging from short to mid-calf and ankle length. Tights are sometimes preferable to shorts because they help prevent chafing that might result from shorts rubbing against the inner thighs in hot weather. Ankle length tights often have a zipper near the foot to make them easier to get on and off. Many running bottoms have a small pocket in the back to carry keys, money, and other small necessities.

Are You Fit to Run?

Participation Unsafe Under Following Health Conditions Please review the following questions before submitting your application
  • Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
  • Do you feel pain in your chest when you do physical activity?
  • In the past month, have you had chest pain when you were not doing physical activity?
  • Do you lose your balance because of dizziness or do you ever lose consciousness?
  • Do you have a bone or joint problem that could be made worse by a change in your physical activity?
  • Is your doctor currently prescribing drugs for your blood pressure or heart condition?
  • Are you pregnant?
  • Do you have insulin dependent diabetes?
  • Do you know of any other reason why you should not do physical activity?
If you have answered YES to any of the questions above, then please consult your physician before applying for registration in Navy Half Marathon 2016. Irrespective of whatever may be your age, we sincerely advise you to obtain a medical clearance from a registered medical practitioner/doctor before applying for the Navy Half Marathon 2016. It is unfair to you and your family to risk serious illness and become a medical emergency on race day. Navy Half Marathon organisers will not be responsible for injury or death of the participant during or after the event. Medical Advisory for participants in the Navy Half Marathon on 12th Nov 2016
  • Adequate Training:
A Half Marathon (21 Km), is a respectable distance and requires adequate preparation before taking part in it. Runners should have at least run one 15- 18 km distance in their last 3 or 4 weeks before taking part in the event. If this distance has not been covered as part of their training, they would be considered as not being adequately trained for the event and their ability to complete the distance would be in question.
  • Recent Illness:
Runners who have been suffering from any fever / cold / cough in the past ten days and are on medication for the same may reconsider their decision to take part in the Half Marathon. Antibiotics and other medication can impact the ability to undertake strenuous athletic activity. Kindly consult your doctor.
  • Chest Discomfort During The Run:
If during the course of the run a runner feels any discomfort in the upper part of the body he should stop running and seek medical advise. Such discomfort can be a pain in the jaw or a constriction around the body that is unusual, rapid breathlessness, etc. It is better to be safe than to be sorry.
  • Severe Pain In Limbs:
If a runner feels any pain in the legs, or muscular cramps, that is unbearable and causes the runner to change the gait, it might be advisable to stop running and seek medical counsel before deciding on the further course of action.
  • Stay Hydrated:
The weather may turn hot and humid and it is thus advisable to stay adequately hydrated at all times. The current position stand of the American College of Sports Medicine is to consume 150-200ml of water every 20-30 minutes. A wise hydration strategy starts from the day before.