Health Tips

Dos & Don’ts For Marathon Runners

Hyderabad’s biggest run is back! And as usual, CARE Hospitals is the medical partner for this year’s marathon too.

Apart from having a dedicated medical unit at the event, we would also like to extend our support to the runners by sharing a few important tips prior the run.

It is easy for runners to get excited before the event and commit a few mistakes that could hamper their performance. Hence, it is important to follow these dos and don’ts in order to stay calm and retain one’s confidence –



  • Ensure your last meal is balanced – Have a balanced nutritious dinner the day before, with decent amounts of protein, carbohydrates, vitamins and minerals. For breakfast on the day of the run, eat something light and nutritious. Idlis, cereals, milk or dry fruits are an ideal choice.
  • Check your gear – Don’t wear brand new shoes for the marathon. Wear a pair of shoes that you have already used to make your feet comfortable. Wear clothes that are not too tight or not too loose and that can help you breathe comfortably.
  • Sleep well – Don’t fret over the run all night. It’s important to sleep well and give ample rest to your body. A good sleep can ensure good energy levels.
  • Stay confident – Listen to positive talks or inspiring music. Meditation or breathing exercises can also help boost your confidence.
  • Get a medical check-up – It’s not a bad idea to get a medical screening done before the run. It could help you identify any potential problems that could occur during the run.
  • Stretch – Prepare your body for the run by stretching and warming up. This will help your muscles and joints loosen up.
  • Plan the route – Check the official route of the marathon and be aware of the traffic, the metro rail construction blocks etc., in order to plan your run accordingly.


  • Don’t practise too hard – Too much practice can strain your muscles and joints. Consult your trainer to understand the optimum amount of practice that is required. Don’t run too long on the day before the marathon; go for a light jog instead.
  • Don’t drink more water than necessary – While staying hydrated is a must, drinking too much water could lead to a full bladder that could interrupt your run. So drink just enough water to hydrate.
  • Don’t eat too many carbs – Avoid too many carbohydrates or fatty food on the day before the marathon. Try and stick to a diet rich in protein and fibre.
  • Don’t play music that’s too fast or too slow – If you’re planning to run the marathon using your earphones, stick to music that’s not too fast or not too slow. Listen to tracks that your ears are acquainted to.
  • Don’t shower – Shower or scrubs can remove the body’s natural oils and moisture, leaving the skin dehydrated. It’s better not to take a shower on the day of the marathon.
  • Don’t take any medicines prior to the run – It’s a common myth that vitamin supplements or other energy capsules can boost a runner’s stamina. But the pills do exactly the opposite. The digestive system will consume a lot of energy to break down these pills, hence leaving the runner tired. Avoid such pills and medicines unless prescribed by a medical practitioner for a specific medical problem.

In case of any medical or health issues during the race, do not hesitate to approach our representatives at the event.

Wish you all the best for the race!

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