I am 32 years old man. I like participating in marathon running. I have participated in 10 km run. I want to participate in 25 k run. I require your valuable suggestion how can I prepare for this. I run 3 days in a week .i can make it on regular basis. Please advice. My height is 5.11 and weight is 80 kgs.

Dt. Apeksha ThakkarDietitian/Nutritionist12yrs exp

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Hello, You can gradually start running everyday. As per weight and height you do looks fit, but I'd you lack in stamina you need to consume high protein, iron rich and calcium rich food. You would also need a dosage of multivitamins and optimal fluid intake. Take up the intensity and frequency gradually.  

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Dt. Riyaz KhanDietitian/Nutritionist5yrs exp

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Running is good for health and you will find immense benefits coming to you from this. You can graduate from 10 km to 25 kms in about 4-6 months.... Try to add additional 4 kms every month... On the net you will find training programs for Half Marathon on various sites. You can download a program for Beginners and try to follow that. Always do proper warm up and cool down with stretches. Whenever you feel any part of body or leg sore, give it rest. Don't be in a hurry, go slow, go gradual enjoy the journey. All the best! 

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