By Dr Arpita Patra, Sports Physiotherapist and Nutritionist, part of the medical team of the Indian Cultural Association (ICA), International Half-Marathon
Maintaining mobility and staying active at any age is vital for overall health and well-being. Whether you’re in your 20s or 70s, regular physical activity is critical in preventing chronic diseases, enhancing mental health, and promoting a better quality of life. The long-term benefits of staying physically active are numerous and cannot be overstated.
Improved strength and balance are other critical benefits of staying active. As we age, maintaining muscle strength and flexibility becomes essential for preventing injuries and preserving independence. Regular exercise helps manage chronic pain and improves overall comfort, making daily activities more manageable and less painful.
Participating in marathons or long-distance running offers unique mental health benefits. Running triggers the release of endorphins, which improve mood and reduce stress and anxiety. It’s a natural mood booster that can alleviate symptoms of depression and enhance overall well-being. Achieving marathon goals also boosts self-esteem and confidence. The sense of accomplishment from completing a marathon positively impacts mental health, providing a lasting feeling of pride and achievement.
Long-distance running offers an opportunity to disconnect from daily stressors, contributing to mental clarity and relaxation. The rhythmic motion and time spent outdoors provide a meditative experience that can reduce stress and improve mental focus.
Marathon training and participation also promote better sleep patterns. Regular exercise helps regulate sleep cycles, leading to improved sleep quality and overall restfulness. Additionally, moderate exercise, such as marathon running, strengthens the immune system by increasing the production of antibodies and enhancing immune function, reducing the risk of infections.
On a social level, participating in marathons fosters a sense of community. Training with others, sharing experiences, and participating in race events create social bonds and a supportive network. This sense of belonging and community support is essential for mental health and well-being.
When training for your first marathon, it’s essential to avoid common mistakes to ensure a successful and injury-free experience. Overtraining is a common pitfall for beginners. Select a marathon training plan that aligns with your current fitness level and gradually increases mileage to avoid injuries.
Neglecting proper pacing during training runs can lead to burnout and injuries. Consistent pacing helps prevent overexertion and supports endurance building. Ignoring recovery days is another mistake to avoid. Recovery days are crucial for muscle repair and overall well-being, so make sure to include them in your training plan. It’s also important not to test new gear on race day. Ensure that you’ve tested your running shoes, clothing, and any other gear well before the marathon to avoid discomfort and blisters.
For those preparing to run a marathon, incorporating a mix of long runs, speed workouts, and strength training into your routine is crucial. Long runs help build endurance, while speed workouts improve stamina. Strength training exercises, such as core exercises, squats, and lunges, enhance muscle stability and prevent injuries.
Cross-training activities like swimming, cycling, or using an elliptical machine can provide cardiovascular benefits without the impact of running. Incorporating these activities into your routine helps prevent burnout and reduces the risk of overuse injuries.
Proper nutrition and hydration play a critical role in marathon training. Fueling your body with the right nutrients before, during, and after long runs is essential for performance and recovery. Stay hydrated and practice your race-day fueling strategy during training to ensure your body is well-prepared for the demands of a marathon.
Staying active and maintaining mobility at any age is a key to long-term health. Whether through regular exercise, participating in marathons, or simply incorporating physical activity into your daily routine, the benefits are profound. Remember, staying active is not just about physical fitness; it’s about enhancing your overall quality of life, both mentally and physically. Sign up for the ICA International Half-Marathon which is more than just a race; it’s an event that celebrates health, unity, community support, and sustainable tourism, offering participants an unforgettable experience in one of the world’s most beautiful locations Sri Lanka. Race Categories include a Half Marathon (21.0975 km), Challengers Run (10 km) and a Family Run (5 km). For registration and more information, please visit www.icainternationalmarathon.com/registration or contact +94 76 54 92 856.
