Q. Can anybody, with reasonable levels of fitness, take part in a marathon event? How should one go about it?

nFor the full marathon, a regular training of at least 80-90km/week is required to finish the marathon successfully. For completing the half marathon (21km), at least 30km-40km/week training is required. For a fun run (7km), anybody who walks or jogs two to three times a week for 30-40 minutes can complete it. A regular jogger should go for half marathons and not the full marathon distance.

Q. At what age can one start doing long-distance races?

nFrom age 10, one can start cross-country training ? 5km and 10km races. The international standard is that only those above 18 can take part in the marathon. Serious long-distance running should only be undertaken once the bones have set, which happens between 14 to 16 years depending on the speed of maturity of an adolescent child. If intensive stress is put on legs through running before this age, then the child’s growth is likely to be stunted.

Q. What kind of training gear is needed? How can one combat factors like dehydration?

nAll joggers must read literature on running. Clear scientific facts now exist and must be followed regarding hydration, running in difficult weather conditions and in the use of correct apparel and shoes. Runners should use heavy cushioned running shoes for training. For the actual race, lightweight shoes should be used. Use lightweight garments depending upon the weather. For hydration, drink plain water or electrolyte drinks if you have been a 100-km plus per week runner.

Q. Many first-time runners complained about not being able to focus their minds while running. What should you think about, while running?

nWhen you are a top runner, your mind becomes blank and focused totally on the race. But I tell my hobby runners to think about their family, their close ones and how happy they would feel to see you finish your marathon. Think of the feeling at the end, and fill yourself with positive thoughts.

Q. Any special advice for women runners?

nNever go running alone. Although today I see a far more open society compared to 15 years ago, it is advisable to run in groups.