21 km | 10 km | 03 km

27 MARCH 2022
GANDHI MAIDAN - PATNA
OUR PURPOSE
The Patna Half Marathon has been

jointly conceptualized by NCC Dte

Bihar & Jharkhand and the

Department of Art, Youth & Culture

(Bihar Government) t o c o m m e m o r a t e
75 years of India’s Independence

(Azadi Ka Amrit Mahotsav) and 50

years of glorious victory in the Indo-Pak

war, 1971 (Swarnim Vijay Varsh) .

By involving the masses in these

celebrations, we will foster national

pride in India's achievements and

freedom struggle. The event also aims

to promote Patna, the beautiful and

historical city t o t h e r e s t o f t h e w o r l d ,
and to support Beti Bachao, Beti
Padhao, a n d Nasha Mukt Samaj
Abhiyan.

REASON TO RUN WITH US

LET'S GET
READY FOR
RUN.

बेटी बचाओ बेटी पढ़ाओ शराब छोड़ी मिली खुशी मुन्ना मुन्नी दोनों सुखी
BODY STRETCHING HACKS

CONTENTS Leg Lifts

Butt- Kicks

Walking Lunges

Hip Circles

Arm Rotation

Hip flexor stretch – hold for 15

seconds

Thigh stretch – hold for 15

seconds

Hamstring stretch – hold for 15

seconds

ITB (iliotibial band) stretch –

hold for 15 seconds

Calf stretch – hold for 15

seconds

Lower back stretch – hold for 15

seconds

Buttock stretch – hold for 15

seconds

"CLICK THE ICON TO VISIT"

PRE-RUN WARM UP AND DYNAMIC STRETCHING

1. Start with easy walking or jogging to warm your muscles and increase the

blood and lymphatic flow.

2. Dynamic stretching, which uses controlled leg movements to improve range

of motion, loosens up muscles and increases heart rate, body temperature,

and blood flow to help you run more efficiently. Dynamic stretching is most

effective when it's sport-specific. This pre-run routine targets the muscles

used for running. Start slowly, focusing on form; as the exercises get easier,

pick up speed. Use small movements for the first few reps and increase the

range of motion as you go.

"CLICK THE ICON TO VISIT"

LEG LIFTS
Swing one leg out to the side,

and then swing it back across

your body in front of your other

leg.

Repeat 10 times on each side.

Hold onto a steady object for

support

BUTT-KICKS
While standing, walk forward

with an exaggerated backswing

so that your heels come up to

your

gluteus. When this is easy, try it

while jogging. Do 10 reps on

each side.

WALKING LUNGES
Step forward using a long stride,

keeping the front knee over or

just behind your toes. Lower your

body by dropping your back knee

toward the ground. Maintain an

upright posture and keep your

abdominal muscles tight.

"CLICK THE ICON TO VISIT"

ARM ROTATION
Rotate your arms from back to

front 10 times, and then rotate

them in circular motion.

HIP CIRCLES
Standing with your feet hip

width apart with your hands on

your hips, rotate your hips in

circles

in a clockwise and then counter

clockwise pattern ten times

each direction.

"CLICK THE ICON TO VISIT"

 POST RUN STATIC STRECHING

Performing stretching exercises after a run will help you cool down gradually,

improve your flexibility and prevent injury.

• Breathe deeply and regularly during the stretches. Aim to stretch to the

point of feeling tightness or slight discomfort.

• You should not feel any pain when doing these exercises. If you do, stop

and seek medical advice.

"CLICK THE ICON TO VISIT"

Hip flexor stretch – hold for 15
seconds
Step your left leg forward,

keeping both feet pointing

straight ahead. Keeping your

back leg

straight and avoiding sticking

your buttock out and arching

your back, slowly bend your

front

leg and push your right buttock

forward until you feel a stretch

across the front of your right hip

joint. Repeat with the other leg.

Thigh stretch – hold

for 15 seconds
Grab the top of your left foot behind you and gently pull your heel towards your left

buttock to

stretch the front of the thigh, keeping the knees touching. Avoid leaning forwards or

to the side. Repeat with the other leg.

Tip: place a hand on a wall or bench for balance

"CLICK THE ICON TO VISIT"

Hamstring stretch – hold for 15
seconds
Stand with your right leg just in front

of the other and your hands on your

hips. Keeping your

right leg straight and toes pointing up

bend your left leg. Bend towards your

right leg, keeping

your back straight.

ITB (iliotibial band) stretch – hold for 15

seconds
To stretch your right ITB, cross your right

leg behind your left leg. Keeping both feet

on the

ground, lean to your left side and push you

right hip outwards. Don’t bend forwards or

stick

your buttocks out. You should feel the

stretch along your outer right thigh and

hip.

"CLICK THE ICON TO VISIT"

Lower back stretch – hold for 15 Buttock stretch – hold for 15
seconds seconds
Lie on your back with both feet flat. Lie on your back with your knees

Pull your right knee to your chest until bent and both feet flat on the floor.

you feel a stretch in Cross your right leg over

your lower back. Hold for up to 15 your left thigh. Grasp the back of

seconds and repeat with the left leg. your left thigh with both hands and

Then pull both knees to pull the left leg toward

your chest and hold for up to 15 your chest. Repeat with the

seconds. opposite leg.

"CLICK THE ICON TO VISIT"

 Title Sponsor
Prohibition, Excise & Registration Department, Bihar
Tourism Department - Government of Bihar

21 km | 10 km | 03 km
GANDHI MAIDAN - PATNA
27 MARCH 2022, 6 am ONWARDS

#PatnaHalfMarathon #PatnaMarathon2022

बेटी बचाओ बेटी पढ़ाओ शराब छोड़ी मिली खुशी मुन्ना मुन्नी दोनों सुखी

ThePatna Half Marathon h a s b e e n j o i n t l y c o n c e p t u a l i z e d b y NCC Dte Bihar

& Jharkhand a n d t h e Department of Art, Youth & Culture (Bihar
Government) t o c o m m e m o r a t e 7 5 y e a r s o f I n d i a ’ s I n d e p e n d e n c e (Azadi Ka
Amrit Mahotsav) a n d 5 0 y e a r s o f g l o r i o u s v i c t o r y i n t h e I n d o - P a k w a r , 1 9 7 1
(Swarnim Vijay Varsh) .
By involving the masses in these celebrations, we will foster national pride in

India's achievements and freedom struggle. The event also aims to promote

Patna, the beautiful and historical city t o t h e r e s t o f t h e w o r l d , a n d to

s u p p o r t Beti Bachao, Beti Padhao, a n d Nasha Mukt Samaj Abhiyan.

FEATURES DETAILS

Victory Run 21 Km Freedom Run 10Kms Celebration Run 3Kms

499/- 299/- 199/-

TOTAL PRIZE Merchandise worth Rs 1200 for everyone.

More than Rs 24 Lakhs+ prize money for the
MORE THAN ₹24 LAKH top 10 runners in 21 & 10 km (Separate for male
and female Including Finishers medal).

MALE AND FEMALE 21 km 10 km ADDITIONAL PRIZES FOR SUB CATEGORY

1ST PRIZE ₹2,00,000 ₹1,00,000 Bihar Youth Central Police Forces &

2ND PRIZE ₹1,50,000 ₹75,000 College Students Bihar State Police

NCC / NSS / NYKS /

3RD PRIZE ₹1,00,000 ₹50,000
Services

Scouts and Guides Indian Military

4TH- 6TH PRIZE ₹50,000 ₹25,000 IAS, AIS & Bihar State Seniors (50 to 60 yrs)

7TH- 10TH PRIZE ₹25,000 ₹10,000 Civil Services Veterans (above 60 yrs)
 HELP US TO GET MORE REACH. SHARE YOUR WORDS,
WITH FRIENDS AND FAMILY, POST US ON INSTAGRAM.

@patnahalfmarathon

@PatnaHalfMarathon

@PatHalfMarathon

PATNA HALF MARATHON

Email: info@patnamarathon.co.in | nccpatnamarathon@gmail.com

Location: Gandhi Maidan, Patna, Phone: +91 0612 3576479

NCC @ Bihar & Jharkhand, All Rights Reserved