 marathan ‌ nu naduputunnappudu mariyu vyaktigata utthama samayanni amalu cheyadanki prayatnistunnappu ,  kindhi vatini  ' upayogakaramainadi '  ledha  ' upayogakaramainadi kadhu ', ' pramaadakaramainadi '  ledha  ' edhee kadhu '  ani vargeekarinchandi .  vaegamgaa jeernamayye carbohydratelu ,  mantalanu arpe parikaram ,  baruvunna chokka ,  kattera ,  nadusthunna bootlu 
 mee sariiramloe motham  26.2  mailla varku indhanam undani nirdhaarinchukovadaanika vaegamgaa jeernamayye carbohydratelu upayogapadataai .  agnimapaka yantram upayogapadadu ledha upayogapadadu .  meeru mee vyaktigatamgaa utthamamgaa nadapadaniki prayatnistunte waite vest upayogapadadu .  adanapu baruvu mimmalni nemmadistundi .  kattera pramaadakaramainadi ,  meeru katterato eppatikee parugettakudadu .  running shoes mee paadaalanu prozect cheyadanki mariyu mee biomechanics mariyu mee utthama samayanni amalu cheyadanki mee stride yokka saamardhyaanni meruguparachadaniki chaaala upayogakaramga untai .