Warming up essential for marathon: Lydwin
HERALD SPORTS REPORTER
PANJIM, DEC 16
Warming up series of exercises need to be done before any work out or competition, for 20 to 30 minutes, advised SAG’s Lydwin Sequeira to those participating in Vasco Marathon on Sunday.
“It is a physical and mental preparation for the competition, based on the concept that warming up prepares the body for the task and the body is less prone to injury. General warming up includes jogging, easy running, striding, calisthenics and stretching exercises which should have an affect on muscles, joints, ligaments, organs and help in diminishing fatigue. The advantages of warming up are the same for man and woman, Lydwin who does her regular fitness regimen from 5 to 6 a.m. daily, without any let up.
Every kilometre of the stretch is marked and boards displayed so that the participants know the exact distance covered by them during the race. Every 5 km, refreshment stations are kept. The sponging/water stations are held in between 2 refreshment stations i.e. 7.5 km, 12.5 km and so on. More water stations are arranged if the climate is extremely hot.
It is important to take care of the clothing and many branded companies have come up with specially designed running shoes, socks and clothing for better performance of the athletes and to prevent them from injury. Carbohydrates and fats are the main source of energy for the runners. Before the race the runner should undergo a thorough medical examination of his cardiovascular system and he also requires a good sleep. While running, the runner should follow the offensive and defensive technique. While running arms and shoulders should move naturally i.e., relaxed and swinging slightly across the mid-plane of the body.
Easy rhythmic swinging action of the arms should be free from fatigue. The movement of the 2 arms and hips must be in harmony with the movement of the trunk and legs for best effect. Breathing must, however, be assisted by using the mouth as well as the nose to take in air as one runs. The athletes should have a strong will power, determination and positive attitude of completing the race. Last but not the least participation is more important than winning.
Our Reporter from Vasco adds: The preparation for Goa’s biggest sporting event on 50th year of Goa’s Liberation is going on in full swing for the last few days with the organisers, vasco Sports Club, working overtime to make sure that everything falls in line before the event.
The damaged part of the incomplete NH-17B at Baina beach from where the marathon would be flagged off is being tarred. The Mormugao Port Trust has whitewashed its compound wall from Baina beach to IOC junction to give a clean look.
The Mormugao Municipal Council (MMC) has begun cleaning operations along the NH-17B at Baina, while the Mormugao Congress Block carried out beach cleanness drive on Wednesday.
“This being the first such event in Vasco and many National and international participants expected to take part, it is necessary to give a good impression about the city,” said Chopdekar.
The entire stretch of Swantantra Path road in the heart of Vasco which is a common rout both for 21km half marathon and 5 km mini course has been decorated and it wears a festive look.
The traffic plans have been finalised by Vasco PI Dharmesh Angle, who resumed his duty yesterday after recovering from a heart attack a month back. “We are geared up to make sure that the event would be conducted without any glitches,” said Sanjay Shetye of the organising committee.
