Calcutta: Running is one of the simplest sports to take up and yet beginners need to be mindful of some dos and don'ts before they lace up and hit the road. In the run up to Calcutta's biggest road race in terms of participation - Tata Steel Kolkata 25K, partnered by The Telegraph - seasoned runners, nutritionists and doctors have a word of advice for those new to the sport.

Correct posture

Maintaining the correct posture while running is of utmost importance or else beginners may pick up some "bad habits" and injuries. It is advisable to get in touch with any of the several running groups in the city, where experienced runners can point out mistakes.

Here are some tips from Vernon Morais of the Kolkata Running Squad, who has attended training sessions conducted by professional long-distance running coaches and has qualified for marathons in Chicago, Singapore and Amsterdam:

• Shoulders should be lose

• Face should not lift

• Arms should swing back and fourth, not across

• Knees don't have to go up too high

• The back leg should lift

• Maintain about a 10 degree tilt forward as you run

• Chest should not be out. Be comfortable

• Hands should be closed - as in a fist - but not tightly

• Be loose and relaxed

Warm-ups & cool downs

Warm-ups should include exercises aimed at loosening up each joint. "Mobilise your wrists, elbows, waist, knees and ankles one by one through rotational exercises. Remember they were at rest and if you start running directly, you won't last beyond the first couple of kilometres," said Morais.

This should be followed by dynamic exercises such as lunges and squats to increase the heart rate. The work-out should stretch 10-15 minutes.

Experts say it is equally important to cool down after a race. This involves stretching to relax the muscles. Otherwise, they will remain tense and become sore the next day.

According to Aashish Contractor, a former medical director of the Standard Chartered Mumbai Marathon, one must go for a health check-up before taking up running, especially to find out whether there is an underlying cardiac condition.

Shoes and clothing

For beginners, any comfortable sneakers are good enough. As you increase your distances, you can go for running shoes that typically have a layer of gel in the sole that offer a cushion to the feet.

Experts advise against cotton clothes that become heavy with sweat. Clothes made of quick-dry material should be worn during running. "The fit should be such that the vest does not rub against the skin and cause irritation. Also, don't wear new gear on the race day," said Anjali Saraogi, who has qualified for the Boston Marathon.

Nutrition, hydration & sweat test

The sweat rate varies from person to person and with weather condition. Around 70-80 per cent of the fluid lost should be replenished.

An expert from Nestle, the nutrition partner of the Tata Steel Kolkata 25K, prescribes a sweat test.

"Weigh yourself without clothes. Then go for a run for one hour without taking any fluid or food. Weigh yourself again without clothes. The difference in weight is your sweat rate," she said.

When you run for more than an hour, you will need a drink with electrolytes plus a banana, may be.

Ideal dinner

"An ideal dinner before the race day should comprise a bowl of sweet corn soup, three rotis with vegetable like alu matar or egg curry with one egg. Eat early and get enough rest," the expert said.