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Gear, diet, training: What it takes to get up and take up running

 


A marathon is more than just a race—it’s a journey of self-discovery, discipline, and perseverance, with runners experiencing a mix of physical challenges and emotional highs

By Namrata Kohli

Meet Shilpi Kohli, a Noida based handicraft retail consultant who took up running at the age of 48 to balance her sedentary corporate lifestyle. In the last two years, she has completed three half marathons of 21 kms and several 10 and 15 kms. Says Kohli- “Though running is still very new to me it benefited me with my physical, mental, and emotional state. Now that I am 50, running is helping me gain my muscle strength, endurance, weight management, bone health, improved immunity and most importantly better sleep. It has helped reduce the stress hormones and increase the happy hormones. It has not only taught me self-discipline, perseverance, but also how to push through discomfort. The social connections I made by joining the Reebok running squad Noida has broadened my perspective towards life in general. I now totally understand why Marathon World Record Holder Eliud Kipchoge said that 'No human is limited'."

For some, running a marathon is a way to overcome personal challenges, such as recovering from illness, trauma, or addiction. It becomes a symbol of renewal and triumph over adversity. For others, it is a way to raise funds or awareness for causes they care about and for many others, running can be a way to travel and explore new terrains. You can run by the sea and the mountain, paddy fields or plains enjoying rain and nature together sometimes! For Chandigarh based businessman Rakesh Kashyap who started running in his forties, one of his most memorable marathons was the Spartathlon in Greece, known as one of the toughest ultra-distance races in the world. The route passes through varied terrain: coastal roads, mountains, and historic towns, making it not only a physical challenge but also a scenic and cultural journey.

Says Kashyap- “I started running with a 21 km marathon in my city back in 2017. In August, I completed a 42 km ultra marathon. I've always been athletic, and now running has become an integral part of my daily life. I run a little every day and go for longer distances on the weekends. This consistent practice has helped me lose weight, making me feel lighter and improving my performance. Even though I’m a businessman, conversations at gatherings now revolve more around my passion for running than my work. Running has become a defining aspect of who I am, and people often refer to me as "the runner." It’s not just a physical transformation; it has also had a profound impact on my mental well-being.”

How to Prepare for a Marathon

Training typically means 12 to 20 weeks of structured running, including long runs, speed work, and rest days. Equally important is nutrition and proper diet with a focus on carbohydrates, proteins, and hydration. According to Nutritionist Kavita Devgan, “A lot of people make the mistake of focusing only on their physical training only and not on what they eat and that is where they go wrong. The fact is that marathoners need proteins but they also need to increase carbohydrates in their diet which are complex. This combination is what helps them sustain the marathon. I always recommend dry fruits, one ounce or 30 gms a day, and you can have from one to two servings a day. Ideally, you must mix them up so that you get the benefit of every nut. Be careful of the salted variants. The fried nuts nullify the whole benefit and hence are a big no no. All nuts have good fats but the nut which has the lowest carbs, 19 vitamins and best kind of fat is actually the American Pecan. And it lends itself very easily to roasting. Also when you roast this Pecan, the nutrient composition of this nut and antioxidants remain undisturbed.”

Apart from food is planning the gear. Comfortable running shoes, moisture-wicking clothes, and hydration are essential. According to Tushar Goculdas, Managing Director of Underdog Athletics (a part of Under Armour), “Similar to any sport, the right gear has a high-performance impact for marathon runners. Ideally the gear should offer maximum comfort, durability, and performance through the long run, irrespective of the weather. Runners must opt for lightweight, breathable fabrics that effectively wick away sweat and help regulate body temperature, ensuring they stay cool and dry throughout the race. Another important feature is to look for frictionless materials and styles that ensure the body does not get scratches or rashes during the run. Footwear is very important gear that can help an athlete perform better. A lightweight, well-cushioned, responsive shoe is key to absorbing impact and maximizing energy return, ensuring each step is as efficient as possible.”

Brands in online and offline stores today have a diverse range of high-performance products designed with innovative technology that helps runners enhance their performance. A standout in footwear is the Under Armour’s Velociti Elite 2, a perfect blend of lightweight agility and speed, or the UA HOVR Series which with good cushioning, ensures runners can maintain their pace over long distances without sacrificing support. When it comes to apparel, Adidas, Decathlon have a great range for runners.

Trainers often suggest a beginner to join a group class as that helps in keeping you motivated. Fitness experts may charge anything from Rs 3,000-5000 per person per month for thrice a week group class. But if it’s personal training it can be anything from Rs 500- Rs 5,000 per hour. But the most difficult part is getting up early in the morning and getting out of the bed – those who can accomplish that, then fifty percent of the job is done.

Running is a sporting or a fitness activity but at the end of the day, there are so many other activities involved around the running event, says Coach Ravinder, a marathoner, fitness coach, mentor who organizes most running events in Delhi NCR region. Says Ravinder- “There is trash to be managed. There is food to be served. And we need to inculcate habits like waste segregation and sustainability. At the same time, running events are also a big platform for promoting campaigns and spreading awareness about issues that can range from environment to mental health to cancer and issues that impact society. For example we are doing an event with the Indian Plumbing Association on water conservation.”  

A successfully planned and executed marathon can raise public awareness, and money, for a worthy cause. Take the case of Vedanta Delhi Half Marathon which has several categories of race —Half Marathon, Open 10K, Great Delhi Run (4.5 km), Senior Citizens’ Run (2.5 km), and Champions with Disability Run (2.5 km)— all running for a cause #RunforZeroHunger. Says Priya Agarwal Hebbar, Non-Executive Director, Vedanta Ltd, “Vedanta Delhi Half Marathon runs for a cause,. For every kilometre run, we will contribute one meal and this year our aim is 5 million meals. In this edition, we have committed to go beyond children and also feed animals in need.”

Finally, Marathons are not just races. They are stories of resilience waiting to be written. They are a reminder that we are capable of going beyond our perceived limitations.

 

Price Chart

Here is a detailed list of the essential gear required for running marathons in India, with approximate pricing:

 

Product

Brands

Price
Range

Running Shoes

Nike, Adidas, Asics, Brooks, Hoka One One.

₹6,000 – ₹15,000

Moisture-Wicking Apparel (Clothes)

Decathlon, Adidas, Under Armour.

₹1,000 – ₹3,000

Anti-Blister Socks

Balega, Feetures, Decathlon

₹500 – ₹2,000 per pair

Hydration Gear Hydration Belt or Vest

CamelBak, Decathlon, Nathan.

₹2,500 – ₹6,000

GPS Watch/Fitness Tracker

Garmin, Apple Watch, Fitbit

₹8,000 – ₹40,000

Anti-Chafing Products

 

Body Glide, Vaseline.

₹300 – ₹800

Energy Gels and Electrolytes

GU Energy, Fast&Up.

₹100 – ₹250 per gel

Sun Protection Gear

Lotus Herbals, Neutrogena

₹500 – ₹2,000

Compression Gear

2XU, Decathlon

₹2,000 – ₹5,000

Race Belt

Decathlon, RJ-Sport Race Belt, Fitletic Race Belts

₹500 – ₹2,000

Source: Market Research

 

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