CONSCIOUS RUNNING

The night before a marathon, participants often have their own rituals and self-developed preparation routines to enhance their performance on the race day. Here are some of my rituals:

9 PM Early Bedtime and set the alarm three hours before the run (around 2 pm) starting time, allowing ample time for multiple trips to the bathroom until I feel completely fresh.

Take a warm shower to relax the muscles. I refrain from running for four days before the event to give my muscles time to rest, refuel, and prepare.

Enjoy two cups of black coffee or Indian chai after brushing my teeth for a boost of energy.

Use nasal drops to clear sinuses and nose vents.

Paste transparent tape on the race bib. If the bib is not laminated, applying tape ensures it stays intact during the run. Attach the bib to the T-shirt before wearing it, making it easy and aligned.

Consume some real food (approximately 200g), such as biryani, from the previous night’s dinner. I opt for a light dinner (around 300g) and hydrate well with water in the two days leading up to the race.

Take 20g of salt with water just before heading out.

Carry 6-7 energy gels (approximately 73 Kcal each) and consume them after covering 12-14 kilometers or when I start feeling low on energy. Perform a brief warm-up and stretching routine before the run starts.

Stay hydrated during the run and take 1-2 urination breaks during the marathon.

Post-run rituals:

Go barefoot as soon as I cross the finish line and start icing.

Avoid staying in the sun; instead, collect my medal and meal and head back to the hotel. Indulge in a hearty diet including full biryani, curd, lemon, and keep snacks and water near the bed.

Take a 3–4-hour nap, followed by a 3-4 km walk. Afterwards, eat a nutritious meal and go back to sleep.