Last date for registration is
12 midnight 9th july, 2017.

http://dreamrunners.in/

Note from Race Management Team

As we lap the first week of July, we are running the proverbial ‘Last Mile’ to the ‘Start’ line at DRHM 2017. I am feeling the same feverish excitement and exhilaration that one gets as they inch closer to the tape at the finish. Being part of the management team for this 6th edition, has been a privilege and responsibility like no other and I must thank my fellow Dream Runners for having reposed the faith in my abilities.

Having played varying roles over the last 5 editions, I have seen the event evolve from the time, when I carried water bottles in my back-pack and bicycled to and from 2 locations serving out water to runners, to now, when each hydration/aid station along the route is managed most professionally with supply logistics in place and innovative cheering squads. It has indeed come a long way and it will further go a long way. It’s a matter of pride that the entire event is still handled completely by the internal team members and their families.

With as many as 8 chapters of Dream Runners that are active today, not only do we have an enormous pool of running talent, we also have access to varied expertise in different domains, which help in producing an event of high standards. Despite being busy with their professional and personal schedules, all of our members are contributing selflessly towards the success of our vision. I would like to take this opportunity to thank each of them for being so passionate and involved.

Team Dream Runners collectively share a vision of a packed start point at our home turf Besant Nagar, with all of you runners full of energy, excitement and enthusiasm and happy feet as the race is flagged off and then again welcoming each of you back at the finish line wearing your smile of achievement and satisfaction. It would be the ultimate vindication of all the efforts that is being put in to make it memorable race-day for you.

I on behalf of the management team wish you all the very best for DRHM. Look forward to seeing you all on the 23-July-17.

Short interval training is the best way to lose or burn fat. Sprinting for 8 seconds followed by slow run for 12 seconds in a span of 20 minutes burns 5 times more fat than jogging at a steady speed for 40 minutes.

DRHM 2017 Structured training program

One of the unique and novel features of DRHM is our pre-race FREE structured training program to the new runner. This year too, as the registration for DRHM 2017 commenced, an entire page on the website was dedicated to information about the program. Participants could register online for training at any of the 10 centres across the city. In the month of March 2017, the Dream Runners’ Executive Committee gave me the onerous job of drawing up the training schedule.

We had 10 training centres this year, spread across the city of Chennai. Each centre has a dedicated professional Coach, a Training head(s) as well as the location Chapter head and other Volunteers. Each centre also had designated Mentors who were senior members of Dream Runners. The next question was, how to deliver the program to the trainees in 10 different locations? Thankfully, social media in the form of Whatsapp came to the rescue. The training heads were communicated about the upcoming weeks’ schedule in advance and also received daily reminders on what would be the next day plan. They coordinated this with their respective Coach and executed the training plan in their location.

The 16 week structured program was commenced on 1st April with an assumption that all trainees are beginners. Tuesdays and Saturdays were the days when trainees were put through strength training and agility workouts with the designated coach for that centre. On other days, trainees were assisted by volunteers on running schedules which was a combination of Tempo / Intervals /Cross training. Sunday as usual, was the long slow distance ( LSD) runs . Of course there were rest days too.

The initial 4 weeks were devoted to the introduction of basics of running and conditioning the muscles and bones for running. The Sunday runs during this phase followed the walk and run concept. By May, we started with a little bit of speed / interval training and strength training. We also increased the Sunday long distance runs. Towards the end of the 8th week, we had a day exclusively for a talk on the psychological aspect of long distance running for the trainees by some of the mentors and senior members of individual chapters. We had a chapter run after a couple of weeks which was an amazing success, with over 200+ runners from all the training centres coming to Besant Nagar for a run together on a Sunday morning, followed by a beach cleanup event organized by CTC.

The next 4 weeks is a period of peak performance by the trainees. They have all been amazing with their ability to adapt to running as a sport – the 10 km group trainees were now doing comfortable 7-8 km on Sundays and the 21 km group; up to 15-16 km comfortably. They have all built a healthy camaraderie within their groups and we wish them all to continue running and motivate others. As they say, running together makes friendship stronger.

As we now enter the last phase of the training program and with less than 3 weeks to go for the race day, all the trainees have started tapering. Many of them seem to be running like veterans now. The entire program is a group effort of the training heads, coaches and other volunteers who were willing to forego their own training so as to help others run. That’s why we say “Team work makes Dream work”.

The coaches have all been terrific and we have to thank them for executing the plan to near perfection. The individual training heads were who were all volunteers did a fabulous job of encouraging the trainees and coordinating with the coach. It was a very gratifying experience for me to see our plan bear fruit. I wish to thank the Race team and executive team of Dream runners for reposing the faith in me.

Drinking too much water while running a marathon causes Hyponatremia, a condition that can be fatal caused due to low sodium levels

Marathon related Emergencies

The marathon season has started and everyone must be training really hard to achieve their personal goals. I am sure that you have trained systematically and shown a lot of improvement. It is equally important to have knowledge of the problems that one can face during the day of the race.

Let us try to understand a few common problems faced and what needs to be done.

1. Cramps are quite common and may be severe. Stretching the relevant muscle often helps to control it. Repeated cramps need treatment with fluids and carbohydrate (usually oral). Massage does not help unless fluids are given first. Very severe cramps in a collapsed runner may require intravenous fluids.

2. Exercise associated collapse occurs after prolonged exercise, such that the participant cannot walk or stand upright without assistance. This happens due to fluid and electrolyte loss through sweating; and when the skeletal muscles do not have enough fuel. The person is fatigued, has muscle cramps, nausea, vomiting, abdominal pain, diarrhoea, and dizziness with increased body temperature. This can happen during the race or even after the runner reaches home. Give the runner lots of oral fluids if conscious and able to drink. Replace body fuel with sugary drinks or energy bars if the runner is not vomiting. If the runner has a seizure or altered sensorium then it is imperative that the runner is taken to a hospital immediately for investigations and treatment. This can either be due to excessive sodium loss or increased temperature.

3. Exercise induced hyperthermia - Increased body temperature during running may be due to ambient temperature, an increase in relative humidity (Both common in Chennai), inadequate training or hydration. Suspect heat stroke if the runner is hyperthermic and in altered sensorium. All collapsed or confused runners with hyperthermia should be managed promptly and hospitalised. The goal is to reduce the body temperature within an hour of presentation to reduce the morbidity and mortality. Cooling by evaporation is practical and comfortable for the patient compared with other methods. Remove patient clothing and spray water on most of the patient’s body surface. Directing a fan over the patient facilitates evaporation and a reduction in the body temperature along with sponging the axillae, neck and groin with towels immersed in ice water. This can be done easily in the first aid stations.

4. Runners can have water intoxication. This can happen several hours after the start of the race as a result of excessive fluid intake with headache, mental confusion and in severe cases, seizures. It happens when you drink too much fluid before; during and after the race without adequate replacement of sodium. These runners are not hyperthemic which helps one to differentiate from heat stroke.

5. Any runner presenting with chest pain should be asked to discontinue the race and be taken to the nearest First Aid station to be evaluated by the medical personnel and sent to the designated hospital if necessary. It is better to stop running if you have chest pain and seek help at the earliest. If you have experienced chest pain or discomfort during the training sessions, please see your family physician.

6. Cardiac arrest occurs in 1 in 50,000 to 1in 100,000 runners usually in runners with heart disease. The volunteer’s should be well versed with Basic Life Support to provide timely care till the medical personnel take over. The Automated External Defibrillator (AED) must be available at all the first-aid stations and the personnel should have the knowledge to use it, which will definitely save many lives.

This article is only to create awareness amongst the running community of the various conditions that are associated with long distance running. Knowledge of these conditions will help to identify problems early and save more lives. Please train yourselves in Basic Life Support and use of an AED which will make a huge difference between life and death. Who knows “We might need it sometime”.

A typical marathon runners diet is 65% carbs, 25% protein and 10% fat.

It’s the Final Count-down!

THE RACE DAY says “ Come Hither..Lets have fun”!

The Heart says “ Jus’ Do It”!

The Mind says “ Am I ready for It?”

Stressed, anxious, proverbial butterflies in the tummy?

Yeah, it’s a good feeling, don’t worry… that’s how all the Big Days are supposed to psyche you up- for good… after all what’s an event and an achievement, if all these emotions don’t swirl in your mind... Haven’t the war veterans told you, the battle is always in the mind, while the victory is on the field!

Let’s help you deal with these feelings , clear those cobwebs and get on top of it all!

The End of the Training- The Tapering Weeks:

  • Start by doing your longest training run two weeks before the race day.
  • The following week should be roughly 60 percent of your peak mileage. Most of the mileage decrease is on the long runs, so your weekday mileage won’t change much during the first week of taper.
  • The final long run is done the weekend before your race day and is typically Eight to 12 k long. Maybe a max of 5-8 k for a 10 K participant- just to remind your legs and other systems, how it would feel on race day.
  • The final week’s total tally shouldn’t be more than 40 percent of your peak mileage leading up to race day.
  • Try and rest up the last four days before the race day with long walks, stretches, foam rolls and good sleep. It can be truly blissful!

Vital Sleep:

In order to fully recover from your training, proper sleep is key. Experts recommend sleeping eight to nine hours per night. While that may be challenging to fit into a busy schedule, here are some tips:

  • Try to build a consistent sleep schedule where you go to bed around the same time each night. Doing so can lead to more consistent sleep.
  • DVR your favorite shows to catch up on after race day. You’ve worked hard to prepare for the race and your body deserves some extra rest and recovery.
  • Two nights before the race is the most important night for sleep. Focus on setting up your week so that you can get a full night’s sleep that night.
  • Don’t worry too much if you don’t sleep well the night before the race. It’s normal to have a short night as pre-race nerves can affect your sleep. One poor night of sleep shouldn’t affect your performance the next day.

Nutrition:

Your nutritional approach in the final weeks depends on your overall eating style. During your peak mileage week your calorie intake needs to be sufficient to keep your energy levels up, but after that you may need to adjust your eating relative to your training. Here are a few things to keep in mind:

  • Sometimes weight gain can be a problem during taper as you likely need fewer calories than during heavy training. Don't look at the scale. Because of your fully stocked fluid and fuel stores you're likely to gain a couple of kilos this phase. But it's worth the weight! ;-) Having your body's energy reserves at full capacity will do more for your race than weighing a little less--and you'll lose those pounds by the finish line anyways!
  • Many experts recommend a more balanced eating approach including moderate carbohydrates from whole food sources, quality protein and healthy fat.
    • Your mileage may be dwindling, but keep those calories coming in as usual. Your body still needs to repair tissue damaged during your mileage build-up. This is no time to diet!
    • Even though you're running less, resist the temptation to cut back on fat. A reasonable proportion of dietary fat (30 percent of your daily calories) is beneficial because it can be accessed as a backup energy source when stored carbs are used up. Fat reserves can therefore postpone or prevent a race-day collision with the notorious "wall."
    • Eat foods that are high in unsaturated fat, such as nuts (almonds, pistachios n walnuts work great)
    • Limit foods that are high in saturated fat and trans fats, such as pizza and ice cream.

DON’Ts:

1. Avoid running extremely hilly courses, hill repetitions, or speed workouts. This kind of training leads to muscle-tissue damage, which you need to minimize throughout your taper.

2. If you've been lifting weights as part of your training program, stop. Weight training at this stage of the game can't help your race, but it can sap your strength or cause an injury.

3. Try to minimize job, relationship, and travel stresses all week.

4. If you're nervous about the race, try breathing exercises to relax. Breathe in and out as slowly and deeply as possible, letting your belly expand as you inhale. Focus your attention on the breathing and any positive, calming image.

4. If you're too super-charged with energy to sleep, try this relaxation exercise. First tense, then relax your muscles, one at a time, starting with the muscles in your face and working down to your toes.

5. Don't try anything new. No new foods, drinks, or sports.

6. Don't cross-train, hike, or bike.

7. Don't get a sports massage unless it's part of your routine. You may feel bruised a couple days afterward if you're not accustomed to it.

8. Stay off your feet and catch up on movies, books, and sleep. If you go to the pre-race expo, don't stay long.

9. Remember: During this final week, you will never under-do. You may only end up overdoing it.

Final Hours:

1. Be sure your race outfit, shoes, timing chip, number, bag, and map to the start are set out the night before, so a treasure hunt isn't required in the morning.

2. Eat a light, easily-digestible meal, such as oatmeal or white toast and a banana, at least 2 hours before the start. Make sure you've eaten these foods before a few training runs with no adverse effects. You may even have to be up three hours before your scheduled wake up time and munch on these to stock up on calories...only to get back to a nice light snooze before the final alarm goes off!

3. Drink 250-500ml of any sports drink 60 to 90 minutes before the race.

4. Arrive at the start about an hour early, so you won't have to rush.

5. Joke around with friends or fellow runners before the race to lighten your mood.

6. About 25 minutes before the start, do some walking, slow jogging, then a few 50-meter pickups at race pace. Visit the rest room one last time. Mentally review your race plan.

7. Position yourself appropriately at the start according to your projected pace, and remind yourself to start easy! You'll be glad you did when late in the race you're able to pass all those runners who started too fast."Set three time goals-- 'fantastic,' 'really good,' and 'I can live with that' finish times." These can each be separated by 5 to 15 minutes.

8. Set general goals, such as not walking, finishing strong, or simply enjoying yourself.

9. Check the race Web site for race-morning particulars such as start time, and work out the details of how you'll get to the start on marathon day. Logistics you'll want to consider: where you'll park; how early you want to arrive (an hour before start time is ideal); where you'll stow your gear during the race.

10. Also check the race Web site for the course map and study it.

11. Drive the race course or run key sections to make it easier to visualize between now and race day. Run the race many times over mentally, plan your pace, think of how and which hydration stop you would use to alter your cadence, pace and loosening those taut muscles to get that spike in acceleration.

Now that the mental preps are dwelt on… just sit back, relax and enjoy the flight of fancy that this Dream Runner in you has embarked on! Good Luck and Finish Strong!