The highly anticipated TATA Mumbai Marathon 2025 is all set to take place on January 19, 2025 (Sunday), starting at 5 AM IST and concluding around 12:30 PM. With around 60,000 participants taking part, this World Athletics Gold Label Race is looking to surely have unforgettable moments.
As the race day approaches, here are some pre-workout exercises to boost both one's physical and mental performance. These exercises should be done about 30 minutes before the marathon to activate muscles, increase flexibility, and mentally prepare for the race.?
Dynamic stretching: This exercise focuses on leg swings, arm circles, and hip rotations to warm up muscles and increase flexibility. It helps prepare the body for running and prevents injuries.?
Light jogging or easy running: After stretching, a slow jog or brisk walk for 5-10 minutes will gradually raise the heart rate and activate the muscles.?
Strides or fartlek sprints: Once the body is warmed up, perform 4-6 short strides or 30-second sprints at a faster pace, followed by recovery periods. This helps enhance running form, build speed, and improve cardiovascular endurance.?
Leg swings and lunges: Since running is a full-body sport, doing leg swings will help target the hip flexors, hamstrings, and quads. Lunges will activate the glutes, quads, and core, which are crucial for stability.?
Hip openers: Perform hip stretches such as lunging hip flexor stretches or butterfly stretches to improve flexibility and reduce tightness in the lower body.?
Breathing exercises: While warming up the body and preparing for the race is important, practicing deep belly breathing or rhythmic breathing is also crucial. It helps with oxygen intake and calms the mind.?
Awaaz Foundation's survey found PM 2.5 levels along the Mumbai Marathon route exceeded WHO limits. It urged the BMC and MPCB to issue health advisories for the safety of over 60,000 participants before the January 19 event.?
The Mumbai Marathon 2025 will feature a full marathon, half marathon, and 10K runs. It will be broadcast live on Sony Sports TEN 1 and TEN 1 HD, but will not be available for live streaming.?
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