Vadodara Marathon 2019

Vadodara Marathon Superstars

Train For The Marathon

Give your body the food and training it needs to run your race and excel at it. Each body is unique, and based on your "Fitness ID" you can choose to follow the Diet and Exercise plan devised by
Dr. Drashti Shah
Physiotherapist with Specialization in Sports and Spine and Certified Nutritionist specially for Vadodara Marathon Runners.

" The word Diet has been used in such a way that it has become Synonym for Less eating to loose weight. Whereas Diet is whatever you are eating presently. Everyones Health and Fitness status, I name it as Fitness ID is different and in a constant state of flux. Following is the Diet for majory 3 varied groups of people who will be running Marathon. Choose your Type and fuel your body to perform the best at the Vadodara Marathon" - Dr. Drashti Shah

Type 1: Novices and Slightly Overweight Individuals
Type 2: Medium/ Thin Built Individuals Who Have Been Gymming/Running/Playing Sports for fortnight and more.
Type 3: Regular Runners and Gymmers.

New to running- Planning to loose weight- Running for fun
Begin Your day with 1 whole lemon with 2 glasses of water. After your daily freshning up: 1 glass fruit juice, 2 almonds, 2 dates. You can make a smoothie with all of above or juice it and eat nuts separately.
Post Run: 1 Bowl of any Pulse variation which is not fried.( 2 small chillas/ chole salad/ desi chana salad/ sprouts/) AND a bowl of Curd. Keep Hydrated with Infused water/ water between breakfast and lunch.
Lunch: 1 Roti made with any flour( keep changing) Very less oil subji/ steamed subji. 2 cups Dal with minimum boiling and No tadka. Big bowl of Salad.
Early afternoon: 1 banana daily and a table spoon of Flax seeds
Early evening: coconut water + chana and jaggery
Exercises Dinner: 2 times per week: soup and mix veg paratha 3 / week : less oil indian subji and 1 paratha 1/ week any pulse subji and 1 parathaor Sev usal without sev 1 / Soup and Salad
Occasssional Gymmers and Runners - Mid Distance Runners
Wake up: Infused water Plus a glass of warm water After your morning routine: 2 dates, 4 soaked almonds, 1 inch Dry coconut , 1 banana
Run/ jog/ walk Post Run: 1 big glass smoothie or juice Doodhi/ cucumber/ spinach with any seasonal fruit and half table spoon Chia Seeds. + 2 eggs or a bowl of variety of pulses Keep Hydrated with Infused water or bif glass of Buttermilk.
Lunch: 2 Rotis 2 bowls of Any type of Dal with minimal boiling 2 cups of Raw salad 2 cups less oil Subji. 1 hr post lunch: 1 table spoon of flax and sesame seeds each with Curds
Befor evening exercises: coconut water with cream/ malai of coconut and kiwi/ 2 slices of pineapple.
Dinner: 1/ 2 Rotis with Pulses and Salad Or Non fried Taco/ Frankie/ burrito with Salas and soup. OR Upma with lots of veges and soup OR.. Puna misal....withnlots of green chuntney, sprouts and salad.
I recommend eating nuts, seeds, Raw Onions Daily. I also recommend to squeeze in A table spoon of soaked or Sprouted Fenugreek seeds/ Methi dana daily and 2 inch Raw Haldi cut in salad or juice daily. All of these will maintain Joint health provide micro nutrients and Lubrication.
Regular Runners and Gymmers
Infused water with 1 Table spoon of Alovera.
PRE RUN :: 1 Banana with NUT OR SEED Milk with 1 Sukhdi/ besan laddu ( made with Ashwagandha, lil Goond)
Post Run: 2 inch Raw Haldi with 2 amlas + Any veg and fruit smoothie with 1 tablespoon Chia seeds. PLUS 2 Whole eggs or Bowl of Pulse/ Hummus/ bean dip.
PRE LUNCH: 1 Big Bowl Greek Yogurt or Home made Yoghurt. With 1 table spoon Sesame seeds and Flax seeds.
Lunch : 2 rotis ( if u r thin built) 2 Bowl of Salads 2 bowls Steamed or less oil subji 2 cups of Dal pani or pulse
Early Aft: coconut water with cream with lemon / kiwi / grapefruit
Early evening : 2 dates 2 figs With roasted chana or makhana. Post workout/ exercise routine: 2 whole eggs Plus Any Dinner Variation from.Below. Pulse subji with salad and grain serving. Or Frankie/ Burrito/ soft Taco/ whole wheat falafel ( nonfried) WITH A BOWL OF SOUP. 1 table spoon soaked Methi dana daily

1. Run streak

This is a classic runner challenge where one makes sure to get in a run every single day. Many runners set a minimum distance or amount of time to run each day. For example: a run less than 4K may not count for some runners. While it may not be advisable to do a run streak for an extended period of time, a three-week or month-long challenge should be safe for most so long as the runner includes easy runs, low mileage days and doesn’t increase their run distances by unrealistic amounts.

2. Daily ab workout

The idea around this one is straightforward: do an ab circuit workout each day. Like the run streak, the length and intensity should vary. Runners who take a stab at this challenge should vary up the exercises so as to target different core muscle groups.

3. New weekly workout

Maybe once a week, you change things up a little. Don’t let your body get used to a routine, variation is key. Say each Saturday of the month you head to the gym with a partner and see how you do in the yoga or pilates sessions. Or, get ready for summer and make a splash in the pool.

4. Morning goals

Perhaps it’s not so much about what you do for fitness as it is about when you do it. Set that alarm clock a little earlier and vow to not hit snooze. There’s an argument out there that it takes 21 days to form a habit. If that holds true, you’ll be an early bird within a month.

5. Train for the Vadodara Marathon

Start at you’re your pace, choose your own race and train accordingly. Need advice of help in training you may contact us, and join the plethora of enthusiasts who regularly train for the various races.

6. Plank it out

Ah, the plank challenge! The premise of this one is to get into plank position for a few minutes every day. Time it. Then, each day, tack on more time to what you did previously.

7. Reign in the diet

Eat healthier. How many of us have set out to achieve that goal before? Make a point of cutting out a couple of your less healthy go-to indulgences. (Nachos and macaroni, ciao!) Another way to get into this challenge is to purposely add healthier items to the cart, be it an extra package of mixed greens, whole grain cereal or whatever you choose.

8. Declare the coming Months as “Health and Fitness Months”

This challenge is for the true go-getters out there. Mix and match the above suggestions to create healthier overall habits and get set for the race and a healthier version of You!