Prolife 9.9K MARATHON - Run for a noble cause - 1st August 2010 - Banglore

Prolife 9.9K MARATHON - Run for a noble cause - 1st August 2010 - Banglore

 

About The Event

 

What is Prolife?
Prolife is an empathetic passion for the value of human life from the time of its beginning at fertilization until its natural death. It holds that human life is to be respected at any cost, however small it is, and vigorously fights against a culture of death.

Prolife Marathon
Prolife Marathon is an awareness campaign organized by Santhom Youth Assosiation in Bangalore gathering around 5000 youth and adult to run a 9.9 K marathon for the noble cause of fighting against a culture of death. The gathering is hosted in Dharmaram ground, Christ College on 1 August 2010 at 6:00 am.

Who are we? Santhome Youth Association
Santhome youth association (SYA) is a organization working for the cultural, social and spiritual development of Christian youth in and around the city of Bangalore. It started in 1985 and it celebrated its 22 anniversary last year. This association has got 9 units in different parts of Bangalore. They are in Anepalaya, Bommanahalli, Ejipura, Hongasandra, Udayanagar, Koramanagala, S.R. Nagar, Lingarajapura and its main centre is in St. Thomas Forane Church, Diary Circle, Bangalore 29. There are about 10000 families under the St. Thomas Forane church including 6 parish churches and 11 centers. Santhome youth association has got a strength of around 1500 members as active members including college students, IT professionals, medical professionals and working young people.

Marathon Prizes
There will be 2 winners for each prize. One male and one female.
First Prize: Rs 10000 & a trophy
Second Prize: Rs 5000 & a trophy
Third Prize: Rs 3000 & a trophy
Other top ten runners will recieve a trophy each.
Marathon Terms, Rules & Regulations

1 Participants should wear the T-shirts provided by the organizers.
2 Must pin the Chest Number visibly on the T-shirt.
3 This Prolife Marathon will have the Start and the Finish points in the same place ie. Dharmaram Ground. Hence all the participants will have to take a turn in the designated place. At the turning points, ribbons for identification will be issued. The officials in the finish will ascertain the colour ribbon received in the turning points you have collected and then only consider your completion of the race. These ribbons should be produced for getting the prizes.
4 Your entry & running number bib is not transferable to any other person under any circumstances.
5 Only those confirmed participants wearing the correct running number bibs will be allowed on the route. Any person found wearing the incorrect bib or no bib will be disqualified and removed by the Field Marshals.
6 Any registered participant found to have interchanged or given his/her running bib to another runner, will be disqualified from the race and will stand to lose all benefits which may accrue to him/her by virtue of participation.
7 Organizers reserve the right to stop any participant from participating if found medically unfit to continue in the opinion of the Medical Director.
8 Baggage counters are not available for participants; participants are requested to come without any baggage. It is strongly recommended that you do not carry valuables like mobile phone, camera, jewellery, watch, electronic gadgets, etc. Organizers are not responsible for any loss of baggage and/or its contents.
9 Participants are requested to cooperate with the police, volunteers and security personnel deputed at the Dharmaram College ground and on route. Participants/supporters are liable to random checking on race day – this is for your own security. Any case of violation or misbehavior will be taken seriously and even subjected to punishment.
10 Photographs taken of runners on race day will be used for the purpose of promoting the event.
11 Runners are requested to dispose off/throw your used water bottles and packets on to the side footpath or in dustbins placed on route and at the event venue. Our volunteers will be able to clear off these bottles easier and faster.
12 Participants should not deviate from the prescribed route.
13 All the participants are bound to follow the route regulations given by the organizers. Any violation would result in disqualification.

Marathon Guidelines
Diet Programme : Regarding your diet programme, the preparations for race day can start now. The good news is that you probably won't have to make drastic changes to your current eating habits; there is no need to buy expensive supplements or special foods. Eat what suits you! Large doses of supplementary vitamins and minerals (such as iron) are not essential and produce no benefit if you are on a good mixed diet, but additional vitamin C in small doses is reasonable when fresh fruit and vegetables are in short supply. Training helps you to sustain a high level of muscle glycogen if you eat a lot of carbohydrate. If you can, eat within two hours of your runs and the marathon. This helps replace the muscle glycogen quickly and speeds recovery. Do not change your normal diet drastically in the last week before the marathon, but decrease your intake of protein (meat) and increase your intake of carbohydrate (pasta, bread, potatoes, cereals, rice and sweet things), especially for the last three days when you should also be markedly reducing your training. This loads the muscle with glycogen. Unless you reduce your protein intake, you will not eat enough carbohydrate. (Not all runners are helped by first depleting carbohydrate with a long run and low carbo diet and then loading - this can make your muscles very heavy.)

Use this checklist to make sure you are giving yourself the right start:
1.Are you eating enough? You should aim to get around 60 per cent of all your daily calories from foods which are high in carbohydrate including bread, pasta, milk, potatoes, rice, beans, fruits and vegetables. Unlike protein and fat, carbohydrate is stored in your muscle so that it is readily available for energy when you are running. Research shows that most athletes tend to perform better if they eat smaller, high carbohydrate meals more often rather than three square meals a day. Experiment to find an eating pattern that suits your running. 
2. Should you be eating before you run? Some runners claim to perform perfectly well on an empty stomach, but it is fair to say that most of the scientific evidence is against them. Eating 2-4 hours before you exercise means that some of the gastric juices in your stomach will be absorbed, leaving you feeling less hungry when you set off. 
3. Are you drinking enough? Water is a vital part of your diet. It helps get rid of heat through the skin by sweating; it enables your body to get rid of waste products and toxins and also helps to transport glucose in the blood to your muscles so that you can exercise. As a runner you need more than the eight glasses of water recommended for people who do no exercise. Try sipping on water throughout the day and eat plenty of high water-content foods such as tomatoes, soups and cucumber. 
4. Perfect your pre-race meal: Research has shown that the ideal meal to eat on the morning of a race should be high in carbohydrate with a little low-fat protein to make it more digestible. Something like lightly scrambled egg on toast is ideal. But ultimately it is a matter of personal choice and you should be trying out as many pre-run meals as possible in training. 
5. Isotonic energy drink: You can use isotonic sports drink which contains natural ingredients, mineral salts and carbohydrates to provide fluid and energy replacement during training. Isotonic contain particles of carbohydrate at the same concentration as your body's fluids so that they are absorbed into the bloodstream at the same rate as water. Hypotonic contain particles that are less concentrated than body fluid which means that they are more quickly absorbed by the body so that they can speed up the rehydration process. 
6. Are you dehydrated? A dehydrated runner will end up going nowhere fast. And it doesn't happen only on hot days - dehydration can be the cumulative effect of drinking too little. A simple way to test if you are drinking enough is to check the colour of your urine. If it is bright yellow, it may have become concentrated with metabolic wastes because you aren't drinking enough. A few days before the race and there is still plenty to do. You should concentrate on eating a high carbohydrate diet so that your muscles are constantly re-fuelled. And there are other rules too: Don't try anything new: if you are handed free samples of snacks when you go to collect your number from the exhibition, save them until after the race. You may find that they cause gastro-intestinal upset. Ideally you should eat your last big meal at lunch-time on the Saturday before the race. Have a light evening meal and a bed-time snack. Don't go to bed feeling hungry. 
Race Morning: In general a large meal takes around four hours to digest, a smaller meal up to two hours. Do not be tempted by a hotel breakfast or try anything new at this stage. Drink plenty of fluids in the 2-3 hours before you start and a small cup of water about ten minutes before the gun goes. 
Drink to avoid: Steer clear of cafferine-based drinks such as tea, coffee and cola as well as alcohol which can all promote dehydration. 
Drinking in the race: Rule number one is to drink before you are thirsty. The sensation of thirst is your body's way of telling you that it is already becoming dehydrated - the last thing you need during a race - and you could have lost around one per cent of your body weight by then. Start drinking fluids as early as you can and take a few sips every 15-20 minutes throughout the race. Remember that in hot and humid weather you will need to drink more. What you eat and drink after the marathon influences how quickly you recover: 

Recovery Fluids: Try fresh fruit juice, which will supply carbohydrate, fluid and electrolytes or body salts - dilute with water if it tastes too acidic. Water will replace fluids as well as any commercial drink. 
Eat within four hours: As a guideline you should aim to eat 0.5 grams of carbohydrate for every pound of body weight 2-3 hours after you finish to top up your depleted glycogen stores. 
Rest: Yes, you deserve it! A hard race will deplete your body's stores of glycogen and your muscles will need at least two days rest coupled with lots of carbohydrate foods. This, of course, means you have plenty of time too.

Training : We have few tips from our traning partner: Running And Living. Check out the following links.
Training schedule for a 5km and 10 km run: http://runningandliving.com/KeenRunner/
Apparel and running gear for your 10K: http://runningandliving.com/runningapparel/#Merchandise
Taking care of running injuries: http://runningandliving.com/runninginjuries/

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