Before you run that marathon

Jogging is trending. However, Robert Walusimbi, a sports science expert, and personal trainer with Fitness and Health, based in Makerere a suburb in Kampala, says that first, one ought to get the right shoes.

"Whether it is a personal jogging, or a whole marathon one is looking to run, it starts with the right shoes," he says.

"The best option is a lightweight training shoe, which should not again burden the foot that needs to be lifted off the ground quite easily."

 
He says that the perfect shoe should be of light weight, should feet right and comfortable in the mid foot and heel.

"I would advise avoiding the flat heels, and get a shoe that has a little raised heel, that increases the distance between your foot and the ground," he says.

"That should reduce the pressure of hitting the ground on the foot, even avoid blistering."

He then says that those going for marathons should know that it is not something just anyone should try without proper training.

"If you want to take up running, it may be best to try a half-marathon out first and see, then decided if you will be walking the rest or something," he advises. He says that fitness when doing a marathon is everything, but to do that one needs to practice.

 
Dr. Julie Wamala, a nutritionist with Mulago hospital and Mwana Mugimu, explained the role of glycogen.

She defined glycogen as a readily mobilized storage form of glucose and it is got from glycogen which is got from carbohydrates. Carbohydrates she said will provide energy to the muscles faster than fats and are required for optimal aerobic performances.

 
"Now, do you see those people that faint every time there is a marathon?" she asked. "That is because they have run short of glycogen, and one of the signs is fainting," she said.

She also agrees that vitamins are highly recommended as they will give you adequate supplies of the minerals your body needs. Fruits like oranges, bananas, green paper are a good source of both vitamins and minerals.  

She advises to eat before and after a run as it helps one maintain adequate glycogen.