Useful Links related to Marathon Training

Stretching Exercises Doc prepared by Asha

Strengthening Exercises Doc

Strengthening and Stretching

Running Drills 101 - To increase efficiency of the run, practice these drills. Covers high knee running, butt kickers, pull thoughts, bounding.

Injury Prevention Exercise Videos from Runnerworld

Injury Prevention Guides from SMI

Don't Stretch :-)

Abs Exercises

Marathon training link for Beginners: This page mentions the basics of running marathon like Motivation, Gear, Nutrition, Recovery, Hydration, Avoiding injuries etc.

Custom Tie your Running Shoes

Marathon By Jeff Galloway - First book bought for marathon training. Interesting read.

Articles Read & Useful for reference


Lose Fat - Gain Strength - A Few Diet and Exercise Tips for Distance Runners


Avoid Hitting the Wall

Stretching and Strengthening exercises gathered from Net

Calf muscle tightness and some solutions suggested in forum

Marathon preparation (week, day before, on the day of the race, post race)

http://www.ted.com/index.php/talks/aimee_mullins_on_running.html - She is so funny, cheerful and inspirational – if this 20 mins does not get people off their feet and exercising…nothing will.

Recipes for Marathon Prep..

Home Made Electrolyte Juice:
2 Oranges
4 Lemons
2 Tablespoons honey
Pinch of salt
2 Quarts of water
Experiment with a tiny amount of salt – it is always easier to add more later. If the blender is unable to make it completely “liquid”, you may want to use a strainer.

Ginger Hopper: This drink helps in reducing internal swelling and helps the healing process. Of course, you need a juicer to make it.
i.Take 5-6 carrots, 1 apple, and a ¾ inch piece of ginger root
ii. Juice the apple first, then the ginger, and finally the carrots
iii. Drink immediately after juicing to take advantage of the active nutrients.

Recovery from Shin Splits..

What is Shin Split?An injury to the lower leg that causes the muscle to detach from the bone. Running incorrectly or using the wrong type of shoes can result in a shin split.

Recover as per our Coach Raman:

1. Recovery:
a. RICE: Rest, Ice, Compression, Elevation.
i. Get off your feet and give your legs a break. Go for a swim instead.
ii. Ice the shins. Instead of applying a cold pack, try Friction Icing

1.Take a foam (coffee) cup and fill to the rim with water; Put it in the freezer
2. After freezing, take cup and peel a little of the foam from the top
3. Massage the shins by moving the ice surface across the shins from below the knee towards the foot
4. You will feel cold initially; then burning; then the area will go numb.
5. When it goes numb, lay down the cup, and GENTLY massage the shins in a downward motion (towards foot) with your thumbs
6. Once you get feeling back in your leg, repeat the process (a-e) one more time.
a. The icing reduces the swelling
b. The friction removes scar tissue
c. The massage improves blood circulation to speed up the healing process.

iii. Use a shin or calf support to provide support and compression to the lower leg, thus reducing strain on the muscles

iv. Elevate your legs as often as possible so that they are above your heart. (Added bonus: Gives you an excuse to tell your boss you are recovering from shin splints, when you have your feet on your deskJ)


b. Medication: Take anti-inflammatory pills (after consulting a physician) to reduce pain and swelling.

c. Stretching: Stretch the calf muscles to aid in recovery, and prevent recurrence

d. Ginger Hopper: This drink helps in reducing internal swelling and helps the healing process. Of course, you need a juicer to make it.
i.Take 5-6 carrots, 1 apple, and a ¾ inch piece of ginger root
ii. Juice the apple first, then the ginger, and finally the carrots
iii. Drink immediately after juicing to take advantage of the active nutrients.

Of course, you want to take a look at your shoes to ensure they are not worn out. Also, avoid running on hard surfaces and take it easy (no sprinting!)

Relevant Links:
http://www.footsmart.com/Shin-Splints-Shin-Splint-Treatment.aspx

My Weekday Running Group.. sunset runners..

It is fun to run with my running group led by great mentors Krishna & Deepu.

Regular members are Arnav, Tanu, Prakash, Sahana, Shikha, Ullas, Zainab, Rajesh

Occasional visitors are Mousumi, Mayank..

We start the warm run from Kite flying area at Shoreline Park in Mountain View, CA for 0.5 miles. Do some stretches after the warm up run and go for 2-3 mile run. After that, finish with stretching and strengthening exercises. We meet Mondays, Thursdays Evenings.

Stretching is helping a LOT and not getting much pains after the runs these days. New shoes with more wiggle room at the toes is helping a lot as well.

My Running Gear..

I was advised most of the mentors & coaches from ASHA to get proper running gear (mainly shoes, sox, running shorts, shirts). On 5/29, I made a trip to Sports Basement during the non busy hours and got my gait analysis done by the rep. He suggested couple of models. I went with New Balance M-858 shoe (bought two pairs of it), bought 3 pairs of running sox, short.

Yet to buy foam roller, gloves, running cap, runners watch, t-shirts..

First Long Run..

I have recommitted for the Marathon training program on May 24th, 2008 during my 1st saturday long run.

Run was at "Campbell Park (Los Gatos Creek Trail), Campbell, CA". People who are training for Chicago Marathon need to run 4 miles that day. With proper stretching, I was able to run most of it. Post run, there were stretches & strengthening exercises as well. I finished 4 miles under 1 hour.

I am slowly liking the stretch routines. I complained to the coaches about my foot pains and all of them gave great suggestion to alleviate the pain. Tried them out at home and it really worked.


Here are some of the tips:

- Ice after the long run under the foot
- Walk barefoot after runs to get foot massaged
- Throw a tovel on the ground and using the foot keep pulling in.
- After getting up from bed, squeeze the calf muscles and press the foot muscles etc.

Decision of Running Marathon & Asha..

My name is Raju Vusirikala. I have been thinking of running a marathon for years. Never had time and courage to do it. Attempted to do it 8 years back in 1999 and started with smaller runs like BayToBreakers, WharfToWharf etc. Completing those 10k, 12k runs was big deal. Running marathon seems like a dream.

Then, I met my old room-mate Raghavan who completed 5-6 marathons including the Boston Marathon. He inspired me and encouraged me to pursue my dream. Talked briefly about ASHA Organization & their involvement in educating the under privileged kids in India, how they successfully executed various project in that front. It immediately brought my childhood memories back where I saw how many children in India doesn't have basic privileges to learn read/write. We are fortunate enough to have that and I strongly feel like contributing to this noble ASHA cause.

Main source for ASHA projects come through the fund raising done by Marathon runners being trained by ASHA. I am up for this cause and ready to raise funds & finish my first marathon.

Thought of blogging my preparations, experience in training for this first marathon. I will be posting entries here regularly. Come back here to check them out.

Enrolled into the training program on May5th 2008 and first training run was on May 22nd, 2008 under the mentorship of the couple Krishna & Deepu.