Prepare Smart, Run Strong

Who should see a doctor before training or racing

• If you have chest pain, fainting, or severe breathlessness with small effort (e.g., climbing stairs).
• If you have a heart condition, take insulin, use regular breathing medicines, or recently had major surgery.
• If you are pregnant or unsure about a health problem — ask a local doctor before starting intense training.

Quick pre-run warm-up check (do this every time)

1. Walk 2–3 minutes, then jog very easy for 3–5 minutes.
2. If you feel new chest tightness, strong dizziness, or fainting — stop and rest. Don’t push through.

Warning signs — stop and get help

• Collapse or loss of consciousness.
• New chest pain or feeling like your chest is being squeezed.
• Sudden severe trouble breathing, confusion, or weakness on one side.
• Feeling hot, confused, vomiting and very weak (could be serious heat illness).

If any of these happen, call for help immediately and go to the nearest medical aid or hospital.

What to carry for runs & race day (small, easy items)

• Phone with charged battery and one emergency contact saved.
• Any medicine you need (inhaler, insulin, heart pills) in a small bag.
• A slip of paper with your name, emergency contact, and any allergies (put inside your shoe or pocket).

Hydration — plain rules

• Short runs (<60–75 min) → drink when you are thirsty.
• Long runs (>75–90 min) or very hot days → sip small amounts regularly; try the drink during training first.
• Race morning → drink what you normally drink in training; don’t try new drinks or big changes.
• Don’t force large gulps all the time — over-drinking can make you sick. Sip, and listen to your body.

Heat — what to do if it’s hot

• Run earlier (cooler morning) or later (evening) when possible.
• Dress light, wear a cap, use sunscreen, and use water or a wet cloth on neck/face to cool down.
• If you feel weak, nauseous, dizzy, stop, move to shade, sip water and seek help if not improving.

48-hour quick checklist before race

• Pack your essentials: shoes you trained in, bib, phone, small meds, safety pins, some cash.
• Know where to meet friends / transport and what time to leave (give extra time).
• Do not try new food, drinks or shoes in last 48 hours.
• Sleep as well as you can and eat familiar meals.

Basic training rules for all

• Run or walk–jog at least 3 days each week. More is fine, but 3 is the minimum to build habit.
• Increase your longest run by only 5–10 minutes per week. Example: 30 min this week → 35 min next week.
• Most runs should feel comfortable — you should be able to talk in short sentences.
• Take at least 1 full rest day per week (no running, just light walking/stretching).
• Do not compare with others. Go at your pace; even slow progress is real progress.

Beginner Plan (8–12 weeks to comfortably run 5 km)

1. Weeks 1–2: 20–25 min, 3× week. Example: Run 1 min + Walk 2 min (repeat).
2. Weeks 3–4: 25–30 min, 3–4× week. Run 2–3 min + Walk 1 min (repeat).
3. Weeks 5–6: 30–35 min. Run mostly, walk only if tired.
4. Weeks 7–8: One longer run of 35–40 min on Sunday. Other runs 25–30 min easy.
5. Weeks 9–12: Run continuously 30–40 min, at your pace. By now, most can cover 5 km.

Intermediate Plan (10K or Half-Marathon Base)

• Easy Run: 30–60 min at a pace you can talk comfortably.
• Speed Practice: Once per week — e.g. run faster for 2–3 min, then jog easy for 2 min. Repeat 4–6 times.
• Long Run: Weekend — add 10–15 min each week until you reach your target distance (10 km or more).
• Strength & Stretch Day: 20–30 min at home (see below).

Simple Home Strength Routine (no equipment, 20 minutes)

• Squats (chair sit–stand): 2 sets × 12–15 reps.
• Step-ups (on stairs/low bench): 2 sets × 10 each leg.
• Calf raises (on stair edge): 3 sets × 12 reps.
• Glute bridge (lying on floor, lift hips): 2 sets × 12 reps.
• Plank hold: 20–40 sec × 2–3 times.
• One-leg balance: Stand on one foot for 30 sec each side × 2.

👉 These can be done in a small room, with just a chair or stair. Stronger legs and core = less injury risk.

When to Rest

• If you feel fever, chest pain, or dizziness — do not train.
• If pain gets worse when running — stop and rest. Resume only when pain improves.
• One extra rest day is better than one injury that stops you for weeks.

Practical Indian Tips

• Run in morning/evening to avoid heat. Carry small water bottle if over 45 min.
• Eat light before running: banana, biscuit, or half glass milk — avoid oily foods.
• Practice in the same shoes and clothes you will wear on race day.
• If air is dusty, cover mouth lightly with a cloth in warm-up, remove once breathing faster.