The support, the pillars of strength

Every event, every show has a few people working behind the scenes. And then there are those who are the pillars, the ones who help the event stand on its feet and stand tall.

For the Vodafone Coimbatore Marathon, these pillars are our sponsors. We owe them big!! Without their support we would not be able to flag off this event the way we have!  Here they are,  a round of applause please.. 

Common Marathon Mistakes.. part I

Experience is simply the name we give our mistakes.~~ Oscar Wilde

How true is that! We are always making mistakes and learning from each of these mistakes we make. Some are reversible, some are stumbling blocks but then there are some that could hamper our health and life.  When we talk about health, there are certain things we should not do, no matter what and these are mistakes to be avoided at all costs.

These mishaps and goof-ups are sometimes so life altering that people decide to end their marathon attempt or lose confidence in self.  Fortunately, you can avoid the mistakes rather readily, and doing so will improve your marathon performances dramatically. Let us look at some of the most common mistakes people make,

1. Most marathoners don’t have the right “time” goal – There are quite a few who start running  and then set their own times. They don’t have a goal in mind and so some might conclude they did 5kms in 25mins while another will complete the same in 18mins and both will assume they did the best. It is important to get the timing right if you wish to participate in the marathon, else you will be left behind!  

2. Most marathon runners fail to fold goal-pace running into their long runs —  As amazing as it sounds, there are many marathoners who perform their long runs at a specific, slower than the actual goal pace. Which is fine, but later on they expect to complete the entire marathons at a pace which is faster than what they are used to. This would mean they push themselves like crazy in the last leg, wearing their body out instantly.

3. Too many marathon runners try to do a long run every weekend – Agreed running a marathon is difficult, but then that does not mean you push yourself to running crazy distances every weekend. Our body  is not made that way. You need to slowly build momentum, increase distance gradually and then go for the long runs.  When you do long runs every week, it increases the risk of injury, muscle tear and other side ailments. Instead make it once every alternate weekend or once a month where you do heavy endurance running.

To be Continued… Do share your inputs on this topic as well

Inspiring stories from around the world

For those who enjoy running but never really thought about running the marathon, here are a few interesting inspiring stories we came across on the net… We hope this will get you going and look at being a part of the next Marathon happening in your city or close by!…. 

IT IS NEVER TOO LATE TO START

Think you’re too old to start running? Or too out-of-shape? Look to Margaret Hagerty for inspiration. The 90-year-old marathon runner holds the Guinness Record for “oldest person to complete a marathon on each of the seven continents,” which she achieved at the age of 81. Hagerty took up running when she was 64 to try to help her quit smoking. Though she believes that everyone should experience the Great Wall of China Marathon, her personal favorite is the grueling “Arctic Marathon.”

NOT LETTING GO

Iram Leon was diagnosed with terminal brain cancer in November 2010. Not wanting to give up running or time with his 6-year-old daughter, Leon decided to combine the two. So far, he’s run six marathons while pushing daughter Kiana in a stroller.

Leon and Kiana most recently completed the Gusher Marathon in Texas in three hours, seven minutes and 35 seconds—good enough for a first-place finish.

“This is supposed to eat away at my memory in the end,” Leon said. “But I hope this memory is one of the last things to go and one she never loses.”

WORLD’S BEST DAD

This story is not about a runner doing something nice for someone else, but rather someone doing something touching for a runner. Derek Redmond (above) was just over halfway through a 400m race at the 1992 Summer Olympics in Barcelona when his hamstring popped. As the medical staff showed up with a stretcher for them, Redmond waved them away, determined to finish the race. While he limped slowly toward the finish line in incredible pain, his father fought his way down through the stands, leapt over the railing that divided spectators from competitors, and outran security guards trying to chase him down. About 120 meters from the finish, Jim Redmond caught up to his son, put his arms around him and helped him most of the rest of the way. About two steps from the line, Jim let go so Derek could finish on his own. “I’m the proudest father alive,” Jim said afterward. “I’m prouder of him than I would have been if he had won the gold medal. It took a lot of guts for him to do what he did.”

You can read more here.. Do you have an inspiring person in your life or have you come across such a story? Do share!!

Stride Right By Jessica Sebor

This is an interesting article we came upon on the internet and decided to share with you, do let us know your thoughts….

Unlock the secret of running better, stronger and faster—with lower risk of injury. Running form guru Danny Abshire tells you how to perfect your technique to run for a lifetime.

How would you describe proper running form?

Danny Abshire: Proper running form means efficient running form. In order to run efficiently, you must minimize your impact with the ground, reduce your vertical motion and use your whole body—not just your legs. The movement should be athletic and fluid.

To achieve this, you must perform short and quick strides. I recommend taking a minimum of 180 steps per minute. During each stride, you land parallel to the earth on your mid-foot or forefoot (not the heel or toe). Almost immediately after, your core lifts the leg off the ground. Your chest is upright, your body leans forward slightly and your arms swing in a relaxed motion to counterbalance the legs.

What is the most common form mistake?

DA: Over-striding with a slow cadence. If your foot pounds into the earth in front of your body, you incur an impact that’s three to five times that of your weight. This shocks your muscles and joints, putting you at risk for injury.

Additionally, a stride that’s too long will throw your entire body out of whack. If you over-stride, you will almost land with a stiff, extended leg. Your body will be slung backward, your hips rotated and your shoulders twisted to compensate. As the heel strikes, it breaks your forward momentum. You then have to slap the ground with your foot and use a great amount of force to push off again to get yourself moving. This break/push action is both inefficient and potentially harmful.

What causes poor form?

DA: The development of bulky, highly-cushioned running shoes has had a huge impact on our bodies. Running shoes with raised heels and lots of cushioning can alter your balance and interfere with your sense of where the ground is. If your running shoe has a high heel, it prevents you from landing parallel to the earth, throws off your natural balance and encourages you to land on your heel or toes rather than the mid-foot.

Consider this analogy: If you run across a field barefoot, you’ll land on your mid-foot using quick, gentle steps. If you tape a large piece of foam to your heel, you’ll almost certainly land on your heel and take clumsier strides.

What are the benefits of running with better form?

DA: By improving your form, you will become a more balanced and coordinated runner. You will land on the ground with less impact and experience less torque in the upper body, back and hips. In my opinion, it is clear that this is a safer way to run.

What are the first steps a runner can take to improve her form?

DA: First, ask yourself if you have the time, patience and willingness to re-learn running movement. You have to be committed to slow down. Transitioning to a more natural running form takes time. I recommend allowing at least eight weeks for re-tooling. If you try to rush the process, you risk developing strains and experiencing discomfort.

Second, perform some basic drills. Start by marching in place. Stand up straight, lifting your legs up from your core while swinging your arms in opposition. Then pick up the pace so you’re jogging in place, touching the ground at 180 steps per minute. (You can download a metronome app for your smartphone to ensure you’re meeting this mark). Now imagine a cable attached to your chest pulling you forward and upward. Begin running, maintaining a fast cadence and landing right underneath your body with the mid-foot.

This is a lot to take in, so it’s helpful to hook up with a running coach or clinic to ensure you’re on the right track. Practice running with your new form, extending your distance and increasing your pace very gradually. You have to run a lot of quality, slow miles before you can run quickly. Don’t be in a hurry—enjoy the journey. Make the time investment now, and you’ll enjoy a lifetime of great running.

__________________________________________________________

Danny Abshire is a passionate lifelong runner and cofounder of Newton Running, where he has spent 10 years designing and refining Newton shoes. The author of Natural Running, Abshire has worked closely with thousands of athletes, from beginners to Olympians, to help them improve their running form.

 

Behind the scenes of VCM

An event is a success only because there is a team working behind the screen.

These are the busy bees who make sure everything is running smooth, your registrations are all accounted for, you receive your kits, your BIB numbers.

They are the ones replying to your mails, queries and much more!

They are the dedicated souls who keep you updated about the Marathon and provide related information!! We are proud to work with such a team! Kudos to them!

Here is the team that is working hard, working round the clock to make sure Vodafone Coimbatore Marathon is a whooping success!!

Find out more from our Facebook page- Vodafone Coimbatore Marathon

Preparing for the Marathon

So, you have taken the plunge and registered for the Oct 4th marathon, right? Well, here are a few pointers that could help you during your training process. Am sure you know most of these, but what the heck, no harm in reading through them again!!

Running a marathon is all about testing one’s physical strength, stamina and to see how far you can push yourself. What do you need to get these going? How do you know you have achieved your personal best? Read on to know…

1. Train ahead -

You cannot just wake up and decide “Ok today I am going to run the 10 kms marathon or 5 kms marathon”. It doesn’t work that way. You need to have started running much ahead. You should be used to running and must have done atleast a 10km run at a stretch. The time, the heart rate and your energy levels post the run will determine if you are fit for a marathon or not. In order to run a full marathon, you will need atleast 4-5 months or practice while for a half marathon 2 months minimum.

2. Bottoms Up-

Drink plenty of liquids- water being on top of the list. This will help you stay hydrated on the day of the race.

3. Food-

A week before the race, make small changes in your diet. The night before the race, ideally you should finish your dinner early and the food should be rich in carbohydrates- rice, potato, roti, cereals, daal, pasta and so on.

4. Pack up-

If you are travelling from another town for the marathon, then you need to make sure to pack the right things in your gear.  Carry a clean set of undergarments, socks, a cap, sun glasses, contact lenses or spectacles [if you wear them], sunscreen lotion, stop watch, mp3/music players, energy bars, muscle relaxants, bands, band-aids, inhaler/medicines and few extra towels as well. If there are any other things you might need, make sure to pack them in as well.

5. Sleep- 

Good 5-7 hours of sleep is what the human body needs to function at its best. So, make sure to follow this routine for not just weeks but months ahead of the race. If the race is early morning, set an alarm for 3 hours ahead and wake up.

More such tips shall follow in the coming posts..