Get ready for TATA Mumbai Marathon 2025: Pre-workouts to boost mental and physical endurance
With approximately 60,000 participants, this World Athletics Gold Label Race is set to deliver unforgettable moments. As race day nears, here are some pre-workout exercises to enhance both physical and mental performance.
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.
Defending champion, Lemi Berhanu, will aim for a hatrick at #TMM2025 facing fierce competition from Bazezew Asmere, and Philemon Rono. On the women¡¯s side defending champion Abersh Minsewo will face off with Shuko Genemo, and Shitaye Eshete. ?#ChangeBeganHere #HarDilMumbai pic.twitter.com/iRpyZ8FvPP
¡ª Tata Mumbai Marathon (@TataMumMarathon) January 16, 2025
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.
Air quality limits
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.
Traffic Advisory ?
¡ª Tata Mumbai Marathon (@TataMumMarathon) January 18, 2025
Check out all the details to ensure a smooth travel on Race Day. https://t.co/SlQCnJ4rWA#TMM2025 #ChangeBeganHere #HarDilMumbai pic.twitter.com/4dzgLQinMR
Where to watch Mumbai Marathon 2025
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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Karen Noronha is a versatile journalist with a passion for sports and K-pop. With over 7 years of experience at publications like IBTimes UK, DNA, and OTTPlay/DesiMartini, she seamlessly transitions between covering global athletic events and the dynamic world of K-pop.
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