Better preparation, performance ready for a marathon

In Tanzania the Kilimanjaro Marathon raises millions every year for charity and creates unprecedented HIV/AIDs awareness for staff. The same is the case for the Serengeti marathon and also the Rotary Marathon among others.

However, how does one prepare for a marathon and is there any importance of preparing, or should one simply get in there shorts and shoes and start running?

A corporate wellness expert Bhakti Shah, CEO of ImpactAfya takes us through the ins and outs of preparing for a marathon and its significance.

A healthy workforce is vital to a country’s competitiveness, productivity and well being.
Marathons offer a multi-dimensional package that helps promote healthy lifestyle (while having fun) at the workplace and in the process of training, help individuals to become healthier and fit, as well as develop critical life and business skills – Bhakti Shah

Qn: Why run a marathon in the first place?

An: Running is a holistic exercise that gives the entire body a good workout covering the muscles and the respiratory system.

Marathons are becoming popular across the globe as a representation of healthy lifestyle and Tanzania is catching on as evidenced by increasing participation in the in-country half and full marathons that are being regularly organised, the key ones being the Kilimanjaro Marathon, Rotary Dar Marathon and Serengeti Marathon.

Qn: How does one prepare for a marathon?

Ans: Training to run for a marathon requires a disciplined lifestyle: eat properly, refrain from smoking, reduce alcohol consumption and rest for adequate periods.

Individuals tend to turn their training for running marathons into a full time lifestyle with stress management strategies and improved energy levels that makes their personal gains continue even after the race is over.

Qn: Is there any harm in skipping preparation?

Ans: The marathon is an arduous event and you can’t underestimate the physical effort and mental demands involved in running a marathon.

Without preparation, your muscles are not accustomed and you would risk injury through muscle strains and excessive wear and tear on joints.

Add cramps, chafing, dizziness and dehydration and the human body is pushed to the limits. With the body under considerable stresses and the race consuming an entire days worth of calories, completing a marathon is a physical and a mental ordeal, which requires adequate preparation before and after the run.

Qn: Other than the general health benefits what good are marathons?

Ans: Training for and running marathons is a great impetus for long term healthy lifestyle and for cultivating critical life and business skills.

Marathons are run as a way to contribute to the society as a whole and benefit various charities. Running for a cause – something bigger, meaningful and fulfilling is self-motivating and regular runners report an increase in their confidence and self-esteem, especially when a set goal is accomplished.

Running is also a great way to expand horizons and break away from the daily grind. The sport provides diversity and novelty, where runners explore areas of their own community or new locations and cultures and run places they may not normally see.

In a nutshell, the process provides a springboard for employees to be healthy, responsible, accountable, motivated and innovative corporate citizens.

Qn: What skill developments can be got from running a marathon?

Ans: Preparing for and running a marathon presents the greatest challenges, both physically and mentally.

It requires a great deal of self-discipline to complete the training and the actual run, while at the same time, cope with other daily distractions and manage all work and personal responsibilities one experiences.

This process provides an excellent platform for developing and sharpening critical life and business skills such as time management, team building, goal setting, strategy development and implementation, progress monitoring and completion, focus and consistency – which are important for both work and home.

Qn: What methods do you use to effect behaviour modification?

Ans: Forcing people to change behaviour does not work and is interpreted as coercion. People will only change their behavior if they see the new behavior as easy, rewarding and normal.

A multi-pronged approach is advised (see behaviour modification below) that ultimately develops happy and productive corporate citizens with long term healthy lifestyle habits, life skills and professional skills. Prior to the actual training we conduct an online health risk assessment.

Qn; What is the Online Health Risk Assessment?

Ans: The Global Health Questionnaire (GHQ) is an online tool developed by our partners, Workplace Options to provide organizations with a snapshot of their employees well being.

Questions regarding physical health and scoring methodologies are derived from Mayo Clinic’s health assessment.

The GHQ identifies potential health risks to employees as a confidential report and provides an aggregate report to employers.

The report provides information on areas of improvement and functions as a simplified tool to engage employees in a consistent, holistic manner.

This is compounded with services of an experienced Medical Practitioner who specializes in Exercise Physiology for conducting health checks and tests to determine individual fitness level with associated training plan.

These assessments coupled with the GHQ provide an excellent benchmark for individual and organization health and well-being and form the basis for goal setting, progress monitoring and evaluation.

Qn: Other than corporate employees, do you offer individual coaching?

Our programme offers a telephonic connection with coaches who provide individualized, goal-oriented guidance, education, strategy development and encouragement.

We will coach a well person to stay well and empower those who have health challenges to improve. Throughout the process, our Mayo Certified coaches support and guide participants while holding them accountable to their healthier lifestyle practices

In the first session, the coach helps the participant define his or her wellness vision by using a standard assessment to establish what the issues are using various techniques to assist the participant in setting relevant goals.

Subsequent coaching sessions focus on experiments to test out new, healthier habits and learning from experience. From session to session, the participant goals are measured for degree of success and amended if needed.

Through dynamic collaboration, the coach and participant look at areas such as accountability and responsibility for agreed lifestyle changes.

The coach’s job is always to keep the employee on track with the original focus and vision. If it seems like the employee is stuck or backsliding, the coach strives to redirect him back on track.

The coach will work with the employee to re-assess the focus, and identify why the process may have been derailed

Behaviour modification

To effect behaviour change, onsite seminars or online webinars are conducted on a variety of topics to prepare the runners for a marathon. The content of the seminars/ webinars are tailored for the intended audience, including employees, managers and executives.

These seminars provide an interactive exploration of relevant topics and discussion of strategies to yield positive outcomes and can be delivered during the lunch hour, at employee training conferences, during management meetings or at any convenient time for the organisation and participants.

After the webinars, onsite or off-site clinics for cardiovascular exercises, strength, flexibility and relaxation training to demonstrate various tools and techniques for physical and mental preparation are conducted.

Individual telephonic coaching to help drop unhealthy habits and pick up healthy habits are also held and provide individualized, goal-oriented guidance, strategy development and encouragement for developing healthy habits.

Bhakti Shah (MPH) is the Founder and Managing Director of ImpactAfya Ltd, collaborating with Workplace Options and Mayo Clinic, USA to provide Corporate Wellness Solutions in East Africa. Bhakti is also the Immediate Past President of the American Chamber of Commerce in Tanzania and the Vice Chair for Malaria and HIV/AIDS for Rotary District 9211.