Up, Close and Personal: Find the Way to Marathons

By Diganta Biswas

Professionals busy with work and life who have little time for physical exercise can find embracing the marathon a transformative journey. It can boost physical health, mental well-being and career graph alike. However, right preparation, especially for first-timers, is a must for reaching the finishing line safely.

As the world gathers in Paris for the 2024 Olympics, the marathon stands as a testament to human endurance, discipline, and spirit. Originating from the legend of Pheidippides, who ran from the battlefield of Marathon to Athens to announce the Greek victory, this 26.2-mile race has evolved into a global phenomenon. The marathon at the first modern Olympic Games was held in Athens in 1896 and served as the inspiration for the Boston Marathon, deemed the world’s oldest annual marathon and one of the world’s most prestigious road racing events. With global cities organising their own version, India is not far behind – some estimates suggest over two dozen marathons will be organised in 2024 alone. The popularity of these annual events is also evident from the participation – the 19th edition of the Tata Mumbai Marathon in January this year saw 59,000 participants.

Professionals often engulfed in the rigors of work and life with little time for physical exercise can find embracing the marathon a transformative journey. Stress, long hours, and a sedentary lifestyle can take a toll on physical and mental health. Participating in marathons can boost physical health with regular training improving cardiovascular health, muscle strength, and endurance. It also boosts mental well-being as running releases endorphins, reducing stress and promoting a positive mood, also known as ‘Runner’s High’. Marathons teach discipline and focus as the training requires unwavering commitment, qualities that translate well into professional life. Most interestingly, the events are also an unusual way of effective networking, fostering a sense of community among like-minded people.

Right choices for optimum performance and safety

However, right preparation is a non-negotiable must for reaching the finishing line safely. Unlike Pheidippides, participants today have a choice as to how long they want to run, and choosing the right length according to health and experience is vital to ensure there is no injury or fatality. Professionals who do not run regularly, especially beginners, can refer to the following:

• 5KM (3.1 miles): Ideal for beginners with limited physical activity; achievable with a few months of training.
• 10KM (6.2 miles): Suitable for those with some running experience looking to challenge themselves.
• Half Marathon (13.1 miles): Requires prior experience in long-distance running and a solid training foundation; best for those with a moderate level of fitness.
• Full Marathon (26.2 miles): For seasoned runners with significant training and dedication.

So, when and how to start? Ideally, those who are new to running should start about 4 months prior to the time of the marathon they choose to participate in. Here is a phase-wise guide:

Phase 1: Assessment and Goal Setting (Weeks 1-2)

1. Medical Check-up: Consult a healthcare provider to ensure you are fit to begin training.
2. Set Realistic Goals: Define what you aim to achieve—whether it is finishing the race, setting a personal best, or improving fitness, plan next steps accordingly.

Phase 2: Building a Base (Weeks 3-6)

1. Start Slow: Begin with short, manageable runs. Aim for 3-4 sessions per week.
2. Incorporate Cross-training: Include activities like swimming or cycling to build overall fitness.
3. Focus on Form: Pay attention to running form to prevent injuries.

Phase 3: Increasing Mileage (Weeks 7-12)

1. Increase Gradually: Increase your weekly mileage by no more than 10% to avoid overtraining.
2. Incorporate Long Runs: Dedicate one day a week to a long run (3KM or more), progressively increasing the distance.
3. Strength Training: Add strength training exercises like lifting light weights (e.g. lifting a weight of 2KG in each hand for beginners) to build muscle and endurance.

Phase 4: Peak Training (Weeks 13-18)

1. Simulate Race Conditions: Train at the time of day the race will be held and on similar terrain.
2. Nutrition and Hydration: Focus on a balanced diet and stay hydrated; remember to practice refuelling strategies during long runs.
3. Rest and Recovery: Ensure adequate rest to prevent burnout and injuries.

Phase 5: Tapering (Weeks 19-20)

1. Reduce Mileage: Decrease your running volume to allow your body to recover and be in peak condition on race day.
2. Maintain Intensity: Keep the intensity of your runs but reduce the distance.
3. Mental Preparation: Visualize the race, plan logistics, and stay positive.

Women’s marathon over the years

While the first Olympic marathon was held in 1896, it took almost another 100 years for the women’s marathon that was introduced in the 1984 Olympics. Women have systematically been rejected from participating in marathons for many, many years – a woman tried to take part in the marathon in 1896 but was prevented from signing up.

The Paris Olympics this year has taken a step ahead to make a statement in favour of women in two ways. First, the Olympic marathon route this year recognises a key moment from the French Revolution: The Women’s March on Versailles on 5 October 1789, a day when about 7000 Parisian women, joined by men, marched to Versailles to bring the King back to the Tuileries and the day when Louis XVI finally agreed to ratify the Universal Declaration of the Rights of Man and Citizens, underscoring the principle of ‘liberty’ that inspired the Revolution. Second, the organisers this year have reversed the sequence of men’s and women’s marathons to showcase the talented athletes – instead of the men’s marathon, the 2024 Olympics will culminate with women’s marathon on 11 August 2024, the competition’s final day, just a few hours before the closing ceremony.^[1]

In the bustling corporate life, marathons offer a path to improved health, mental clarity, and a sense of achievement. It is no surprise that many companies now encourage employees to participate in marathons as part of wellness programs. Whether you’re a beginner or a seasoned runner, the journey of marathon training can be a rewarding experience. Embrace the challenge, savour the journey, and transcend running from just a physical activity to a meditative practice that enriches life in ways never imagined.

(The author is Diganta Biswas, Founding Partner, Peak IX Consulting, and the views expressed in this article are his own)