scientific Marathon running
Specially
meant for the artist / soldier who currently runs 100 km a week.
Individuals
who are born with genetic constitution designed for running may never experience any difficulty in running, but for the not
so gifted ones, getting better is always a collosal task!
This page
is meant for those who run long distances 15 km & above, & is also meant for those who wish to
increase their
distance.
Or improve
their timing
Or simply
for those who wish to enjoy their running, by imbibing scientific concepts that will make their running fun, rather than a
torture endurance.
WHAT TO EAT (Don’t be surprised!) during regular running for fitness & health.
All items
are raw, natural & vegetarian.
During marthon running, you lose a lot of electrolytes. These will have to be loaded into the
system before the run, or during the run (if possible). If not, then after the run.
Regular marathon
running 15 Km or more (upto 60 Km) at a stretch, (as in Special Operations Personnel / Commandos) depletes the following nutrients:
Glucose –
Replace at least 2 table spns of glucose in 1 litre of water per every 5 Km. Reduce if you want to lose fatty weight
Sodium –
Replace 1 tsp salt in 1Liter H2O per every 5 Km
Lack causes Joint &calf pains during running
Potassium
– Replace wit 1 inch diameter jaggery ball every 5 km
Lack causes muscular Weakness & lack of alertness during running
Calcium –
replace with 1 high Calcium fruit / 1 cheese/paneer cube / nuts 1 tsp
Lack causes tremors & fatique during running
Magnesium
– replace with Digene tablet 1 every 5 Km OR take maize / mango every day Lunch
Lack causes convulsions after 3 months of constant running without rest
This happened to my husband during a 45 km run.
Neutralize
lactic Acids – Take 1/2 Raw potato every 5 Km
Lack causes Sprains and soreness after running
WHAT HAPPENS DURING A MARATHON RUN
This happens
to everybody, only one may think it is not happening, unless he has a high degree of self awareness.
One has to
identify, and take remedial measure for sustaining the scientific method of running.
FIRST WIND
Symptoms – Sore
joints from previous running
Cause – Lactic
Acid accumulation
When – In beginning
of the run upto first ½ km
Remedy – Just
run slow & wait for soreness & Lactic acids to be washed out by fresh air
SECOND WIND
Symptoms – Stomach
aches
Cause – Diaphragmatic
fatique
When –Anytime
during the first 5 km, may not appear at all in seasoned runners
Remedy – Run
with shallow superficial breathing, so as to rest the diaphragm for 5-10 mins
THIRD WIND
Symptoms – Pain
in any joint (Neck, shoulder, back, ankle, ps from previous running
Cause – Lactic
Acid accumulation
When – After
5 Km anytime depending on previous runs in the week
Remedy – Breathe
slowly & deeply for about 10 mins for lactic acids to be washed out by respiratory mechanisms.
FOURTH WIND
Symptoms – Reduced
alertness, Altered conscious state, a feeling of high, with forgetfulness of route, how many km covered, how much more left,
etc
Cause – Relative
Hypoxia (insufficient O2 delivery) as compared to requirement of long running.
When – Towards
the end of the run, say after 15 km – 25 km
Remedy – Breathe
in deep & hold the breath for optimum absorption, Do this for a few breaths intermittently till u feel more alert.
FIFTH WIND
Symptoms – Reduced
alertness, Altered conscious state, a feeling of high, with forgetfulness of route, how many km covered, how much more left,
etc
Cause – Relative
physiological cardiac Insufficiency, the heart is unable to supply blood flow as much as the constantly running muscles need.
When – Towards
the end of the run, After 20km, or in the not so seasoned, earlier.
Remedy – Slow down the pace of running for 10 mins till heart recovers.
PS:
This study
is an original research by Dr. Rao & the
terms used in the above article represent Dr Raos personal choice of denotions.
