Dr Safeeya Mohammed
guardian.wemagazine@gmail.com
Running a half marathon is a bucket list challenge for all fitness enthusiasts. The sheer determination necessary to conquer the 21.1 kilometres starts well before the day of the race. Whether you are a seasoned runner or a ‘newbie’, crossing that finish line of your first half marathon is a moment that goes down in your history book and becomes part of your accolades for life!
WE congratulate all the participants of the UWI SPEC International Half Marathon held recently on November 19.
The global disruption of the COVID-19 pandemic resulted in a three-year hiatus of the UWI SPEC International Half-Marathon, making this year’s 17th instalment even more significant for all the participants. Over the past 16 years, this esteemed flagship event has witnessed substantial growth, escalating from a mere 300 participants in 2004 to an impressive 1,600 in 2019. This year, the runners did not disappoint with more than 1,000 registrations recorded.
The running journey
Shelly Colai, a mother of four, an entrepreneur, and an avid runner, previously had more than 25 5Ks and two 10Ks under her belt. The next challenge in her running journey was the prestigious UWI SPEC International Half Marathon.
However, just considering it, Colai admitted that when the suggestion came from a colleague within the running fraternity, her anxiety spiked.
“Am I fit enough? Can I endure? What if I fail? I thought it insane that I just started my running journey and considering the half marathon.
“Shortly after the announcement of the race, my colleagues from the running club prompted me to sign up for the race and actually one of the members registered me, even though I was in no way ready mentally, physically or otherwise.”
Another member of the running fraternity, Christopher Williams, said, “This is an adventure, challenge yourself, why do another 5K? What would be the challenge? Take on the half marathon and enjoy the race!
“And in that instant, my mindset was switched, I wanted the experience, the medal and I wanted to support all my friends at the race, and I figured to do that then I would definitely have to do the race. I started silencing the battle in my mind and was willing to go the distance in preparation to be able to compete and complete the half marathon.”
Her why also came from a place of lived agony.
“After my mother suffered a stroke, she remained immobile. Seeing my usually active mother now unable to enjoy the quality of life she previously experienced, I decided I must start my fitness journey. I made a promise to her, that I would still be running races and marathons at age 66!”
The preparation commenced, but the injuries came
“In the beginning, it was extremely nerve-wracking, each day that passed I would contemplate my decision to do this half marathon. This led me to seek advice from the running fraternity. These persons are now my family, a bunch of wonderful human beings. I am eternally grateful for their support, the right advice and encouragement in preparations for this UWI half.
“My physical activity was hindered due to a knee injury that occurred while training. I thought this was it, there goes my plan! My personal trainer advised me to stop running immediately and recommended the necessary recovery exercises and strength training. More importantly, I had to switch my focus to a new recovery plan. The disappointment was real, to say the least, but I switched gears, and took the advice of my trainer and my new running family, focussing on rest and recovery.
“Another running colleague, Carlos Perez, invited me to do numerous power walking hill hikes alongside him to further assist in the healing process and I made this part of the training plan for the UWI half. I switched up my training and ensured I was having the right and desired nutrition and a lot of fluids for hydration. I also used my elliptical to assist with endurance.
“As time progressed and I felt my body healing, and getting stronger, I took the decision to register for some upcoming races, I thought I would go out and just walk those races, if need be, as the fitness bug had bit me and I was definitely hooked, even if I was walking.
“As everyone knows when a runner sees asphalt we will run. I did a 6.5KM race in St Helena and I emerged successful, placing as the fourth overall female and was awarded a trophy for the first place female (40-59 age group category). This was such an overwhelming experience. This also prompted me to realise the importance and benefits of full recovery before coming back out to run.”
The day of the half marathon
“I was indeed honoured to run alongside the best athletes in the country and by extension the Caribbean. All my friends and clubmates looked quite comfortable at the start line, with no outward expression of nervousness and anxiety. This was rather intimidating but after expressing how I felt, even the best and elite athletes shared that they also were indeed nervous and weren’t sure if they had prepared enough. We were committed to supporting each other and completing the half but having some fun along the way.
“I thought to myself that I was about to complete the most physically, challenging task of my life thus far, and while I was extremely nervous, this quote stuck with me: ‘Don’t compare your insides with someone else’s outsides.’
“When I crossed the finish line, that worry that I felt all morning translated into feelings of euphoria and triumph! I just completed my first 21.1 kilometres, my first half marathon!”
Advice to new runners
“A half marathon is not a short or easy distance to cover, but it is definitely not impossible for a new runner!
These were a few things that I did to assist me in ensuring I completed my goal–conquering the half marathon and while the list below is not all-encompassing, I feel pretty certain, these points will keep you on track.”
1. Be consistent
“Ensure that you are running and putting in the work. To be consistent is to already complete the race. When the injury happened, we crafted another training plan that included strength training coupled with retro walking (to improve knee strength and support) and I depended on my elliptical to assist me with endurance.”
2. Cross train
“Cross-training increases strength and muscle coordination, improving your overall cardiovascular health among other great benefits. I would particularly train two days a week mainly on flexibility and mobility in my community, to improve the range of motion in my joints with my personal trainer.
Hills. I swear by hills. We are blessed in Trinidad with a few very beautiful courses/training grounds; use them. The most popular, Lady Chancellor in Port-of-Spain and Tracking Station at Chaguaramas, are my ultimate favourite places to train with friends. Hills strengthen the leg muscles, allow building that endurance and this particularly helped me in the lead-up to the half marathon. It is not about speed on climbing the hills, but proper form and a gentle jog back downwards will undeniably make you run faster on flat surfaces. The best of all, they double as a strength training workout.”
3. Nutrition
“Having a balanced diet high in protein not only helps maintain a healthy immune system but also enhances performance. Two weeks leading up to the UWI half I consumed a high-carb and high-protein diet with whole grains, oats, fruits and vegetables. I ramped up my intake of vitamins (zinc, D3 and magnesium) for muscle support and I enjoyed my daily banana (potassium intake) to combat cramping effects on race day. Please take the healthcare professional’s advice of avoiding oily and fried foods and don’t forget to maintain your hydration where necessary, as proper nutrition and hydration will delay the onset of fatigue.”
4. Your tribe
“Having positive/like-minded friends/family running alongside you helps tremendously with long runs, gives the right added social support, helps with accountability on the run and makes running even more enjoyable.
With the increased crime in our beloved country, this remains a deterrent for many women including myself on training/running days. Therefore, I would recommend (especially females) that you recruit a workout partner. I do not do any training or running alone during the wee hours of the morning or late at night.”
5. Your mindset is everything
“Believe in yourself, believe that you can do it and you will!
I was unsure at first after registering for the half marathon if I indeed had the resilience, agility and tenacity for the race. I called the race director one month before the race and asked him to change my registration to the 5K because I was not getting enough time to train and doubted if I could have done it. The very next day I called him back and I told him please do not change the registration, I do believe that I can do it!
Start something, go on the asphalt and do something three days a week, your older self will thank you. This is an investment that you would be happy to gain the returns in your older years. Come 2024, it’s me vs my last best record.
My ultimate goal is to attempt the longer distances in 2024 and to give that support to others in the running community. If I can do it, you can too.”