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Standing tall – from a wheelchair

Capt Seshadri tells us the extraordinary story of Para-Olympian Deepa Malik who brought home the silver medal from Rio, in 2016.

This is a saga of unbelievable courage and the will to win against all odds. Set in the backdrop of the Kargil war, when a brave army Colonel was fighting for his country, back home, his wife was fighting for her life.

This is the true story of a woman with indomitable spirit, who simply refused to give up.  Army daughter, army wife and mother of two, Deepa Malik was diagnosed with a tumour in the spinal cord that required 3 major surgeries and 183 stitches between her shoulders. Paralyzed from below the waist, she was destined to be consigned to a wheelchair for life. Her elder daughter was in need of special care with a motor disability called hemiplegia. But nothing could daunt this extraordinary woman who simply refused to look helplessly upon life as a paraplegic. While most able bodied sports persons would be content with success in a single sport, Deepa began a multi-faceted sports career at 36, an age when most sportspeople retire.  Over the next few years, she became a champion biker, swimmer, rally driver and athlete, creating and breaking records in every sport that she attempted.

The Unstoppable Spirit 

Her old passion for biking was rekindled and, with a ‘quad’ bike modified to her specifications, she enrolled with the Himalayan Motorsports Association and the Federation of Motor Sports Clubs of India. Over an 8 day period, in rarefied atmosphere and sub zero temperatures, at an altitude of 18,000 feet, she rode her bike through 1,700 km, the first woman to undertake such an arduous journey. In 2013, Deepa biked 3,278 km from Chennai to Delhi, the longest ever drive by a paraplegic woman.

Discovering that her shoulders needed strengthening to help with her biking, she took to swimming, little realizing what she was about to achieve. In her S1 category, she holds national records in 3 styles – freestyle, breast and back stroke. Breaking away from the limitation of a swimming pool, she plunged into the Yamuna river and swam against the current for a distance of 1 km.

Her competitive spirit soon turned to a new area. For 19 months, Deepa relentlessly fought for a licence for an invalid person’s modified rally vehicle and followed it up with an FMSCI rallying licence for competitive driving, both firsts for any physically challenged person. Her grit and determination saw her complete two of the toughest rallies in the world – the Raid de Himalaya in 2009 and the Desert Storm in 2010.

The Big Win

In 2016, at age 46, Deepa won a silver in the Paralympics in the shot put, becoming the first Indian woman to win a medal in these Games. Currently, she holds national records in the F53 category in the shot put, discus and javelin throws and the Asian record in the javelin. Between 2010 and 2012, Deepa was ranked first in Asia in all the three throws; at the world level, she ranked second in the shot put and third in the javelin and discus throws.

Overall, Deepa Malik has won 58 national and 18 international medals in various disciplines. Not one to rest on her laurels, she also actively works to highlight the needs of other paraplegic sportspersons to the authorities, with great success. For her achievements in swimming, she won the Arjuna Award in 2012. Her untiring work in contributing to sport and her fighting spirit against pain and disability to make a mark on the world stage, won her the prestigious Padma Shri award in 2017.

Deepa had this to say on winning her 2016 Paralympics silver: “I hope my journey and the medal can serve as an inspiration for differently-abled individuals to break out from their social boundaries and pursue their dreams.”

ABOUT THE AUTHOR

 

Capt Seshadri Sreenivasan is a former armed forces officer with over 30 years experience in marketing. He also a consulting editor with a leading publishing house. He is a co-author of the best selling biography of astronaut Sunita Williams.

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Challenge of Running Alone

Things to keep in mind when you run solo, by Radhika Meganathan

Runners run alone for several reasons. Perhaps your life schedule requires you to run at weird, ungodly hours. You may not have runner friends, or your town may not have a running club to socialize. Or, plainly speaking, you may not want another person to disrupt your running zen state of mind.

Whatever it is, you have decided to run solo and you may be wondering whether you will run into any roadblocks in the process. That’s why we have tabulated the four key factors you have to consider while running alone.

Safety

Every runner is responsible for their own safety, and for good reason: it is best to be safe than sorry. Your running attire must consist of a bright element in it that can be easily seen from a distance. Take enough water so that you do not end up dehydrated. Always carry an id, some money and have your mobile fully-charged. install an app like BSafe which, on the command of a single button, will broadcast an SOS call with your location details to your contacts.

In case you have a set running routine and do not want to carry your mobile with you, check out Bugle, where you log in your route and how long you will be gone: if you are not back on time, it sends out an alarm to your contacts.

If you are exploring a new route, get a map; if no map is available, practice common sense and carry a portable safety kit with you that includes a torch, match sticks, a small knife or a pepper spray. And if you plan to run regularly in new places, it is a good idea to invest in self defense classes – it’s a skill that will help you not just during running but throughout your life.

Accountability and efficacy

Ah, discipline.  If you have discipline issues, running solo may prove to be your nemesis. To avoid missing runs, have a to do list where you can tick off the days you train. Having a visual list like this that you can hold in your hand, helps you to be accountable for your goals. Set a reward system for yourself, with short term consequences if you do not honour your own commitment. Slacked off on the pacing today? No dessert. Ran an extra sprint? Buy yourself a nice cuppa.

When going solo, runners usually run at a constant pace. Hence, interval training can be quickly forgotten in a solo run unless you make a conscious decision to incorporate it into your routine. Use your watch timer to run a certain distance within a specific time period.

Boredom

Whether you love to run alone or with company, you should train in the way that you are most comfortable with. Even if you love your own company, running solo can get a little boring. Which is why ear phones are the best companion for solo runners!

Get a good mp3 player and load it with your fav songs and podcasts. Do not use your mobile as a ipod, it drains precious power which you may need later if you end up in a tight situation. You can even listen to the audio version of your favorite books and catch up on your reading during your run! If you can manage it, call a friend/family member and chat away to glory, it’s three birds in one stone, you get to run, be fit and keep in touch with your loved ones.

ABOUT THE AUTHOR

 

A published author and an avid rambler, Radhika Meganathan is a recent keto convert who may or may not be having a complicated relationship with bacon and butter.

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Beat Depression with Running

Can running really make a difference in those who live with the Black Dog? Radhika Meganathan talks to consulting psychiatrist, Dr Shiva Prakash, an avid runner and one of the winners in ‘Couples’ Best Timing’ category at the recently concluded TWCM. 

Depression is no longer a strange word, and from what recent studies reveal, it’s not even an adult condition anymore.  World Health Organization (WHO) states that 350 million adults and a rising number of teens in the world suffer from depression. If this almost-epidemic disorder is so widespread, is it possible for a simple sport like running to combat it?

The answer is yes. Exercise has long been recommended as a supplementary treatment for depression and anxiety and addictions.

Anusha*, a 32 year old interior designer from Chennai, cites running as a godsend last year. “I was reeling from my husband’s infidelity and my divorce proceedings were extremely ugly. It was a traumatic period,” she says candidly. “I became withdrawn, isolated and prone to severe mood swings. My best friend begged me to be her running buddy, and I reluctantly agreed. To my surprise, I loved it… the training, the high, the goals, and especially meeting other marathoners in the gym that we work out. Running essentially brought me out of the shell I had built around myself.”

A disturbing statistic is that more women are affected by depression than men and it’s not surprising Anusha found running to be her savior from depression. Certain studies have concluded that “running is just as effective as psychotherapy in alleviating symptoms of depression.” We asked Dr Shiva Prakash, Chennai-based consultant psychiatrist and member of Schizophrenia Research Foundation (India), and he confirmed the results.

“Depression is not a visible or a socially accepted disorder, so the sufferer becomes isolated in act and thought, convinced that nobody believes or understands their agony. This brings down motivation, so they end up inactive and stagnant, which even more worsens their mental and physical health,” he said in an exclusive interview with The Finisher. “So when they take up an aerobic exercise like running, it causes positive neuro-chemical changes, including runner’s high that sends an immediate burst of endorphin’s, in their system, and they feel a sense of accomplishment and pleasure that ultimately helps them get out of the vicious cycle of depression.”

According to the Royal College of Psychiatrists (UK), exercise works to alleviate depression by:

  • Influencing certain chemicals in the brain, like dopamine and serotonin which are used by brain cells to communicate with each other, affecting your mood and thought
  • Stimulating brain derived neurotrophic factors, which are fundamental in new brain cell growth and development.

When you think about it, running does exactly that, lifts you from your depressive mood. It forces you to get out of a rut (or away from a depressive situation), to move your body, to meet other people if needed, and ultimately, to achieve a target. No matter how small that target is, once you achieve it, you are filled with satisfaction and sense of self-worth. “A mere 30 to 45 minutes of running every day can be a real mood booster,” affirms Dr Shiva Prakash.

Identifying depression

Officially termed as a mental disorder, depression is the world’s leading cause of disability. It is certainly treatable, but mere sport or exercise cannot be the cure. Feeling lackluster, worthless, suicidal, isolated, low self esteem, excessive sleeping, excessive eating – If you feel you have been exhibiting these symptoms of depression for a long time, it is best to consult a medical professional immediately.

ABOUT THE AUTHOR

 

A published author and an avid rambler, Radhika Meganathan is a recent keto convert who may or may not be having a complicated relationship with bacon and butter.

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The high jumper who never looked down

 

This is a story of extreme determination and courage is what defines Mariyappan Thangavelu’s story. Capt Seshadri explores his extraordinary journey.

A chronicle of the extraordinary achievements of an ordinary boy, one of six children, hailing from a little village in Salem District of Tamil Nadu, undaunted by disability, pain and the odds that were stacked against him.

When Life Changed

A little boy, five years of age, while on the way to school, was hit by a drunk truck driver. The huge wheels ran over his little leg, crushing the bones below the knee and making it virtually unusable. This was a child whose labourer father had abandoned the family, which was now dependent for a livelihood on their mother, who earned a paltry 100 rupees a day carrying bricks at construction sites. Fifteen years later, the same young lad who had never considered himself different from anyone else, had completed not just his schooling, but had also graduated in Business Administration.

While in school, he excelled in volleyball; however, his physical instructor, spotting a special ability in him, encouraged him to take to high jumping. Such was his motivation and confidence, that at age 16, he placed second in a high jump competition among a host of able bodied competitors.

The High Jumper 

In 2013, Mariyappan Thangavelu, the young high jumper, was spotted by Mr Satyanarayana, a coach with the Sports  Academy of India for the differently abled who, a couple of years later, took him under his wing and moved him to Bengaluru, for specialised and intensive training. The move proved extremely fruitful. The journey to fame was from Tamil Nadu to Tunisia for the IPC Grand Prix, where he cleared a height of 1.78 metres ( 5 ft 10 in) in the men’s high jump T 42 event, qualifying him for the Rio Paralympics. The young man was apparently not satisfied with this performance. In Rio in 2016, he raised the bar to clear 1.89 metres (6 ft 2 in) to win gold, a feat that had not been achieved since 2004. ‘Master Blaster’ Sachin Tendulkar was so impressed by his performance that he set up a sports fund for his benefit.

Today, Mariyappan remains simple, humble and committed to his roots. Part of his prize money funded a paddy field and a better home for his mother. In his mind he still remains a village boy, seeking the continued affection of his old friends and shunning the formality that comes from such success.

Born: 28 June 1995 in Periavadagampatti village, Salem District, Tamil Nadu.

Achievement: Paralympic Gold – 2016, Padma Shri and Arjuna Awards – 2017.

Headlines: Plans by Aishwarya Dhanush to make a movie on his life.

Aspiration: to complete an MBA soon.

This is the inspiring and exemplary story of Mariyappan Thangavelu. For him, the bar is never too high.

ABOUT THE AUTHOR

 

Capt Seshadri Sreenivasan is a former armed forces officer with over 30 years experience in marketing. He also a consulting editor with a leading publishing house. He is a co-author of the best selling biography of astronaut Sunita Williams.

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Before the Goal Marathon

You have trained for your goal marathon, now how about running a dress rehearsal of what you can expect during the big race, asks Nandini Reddy

You have followed the training plan. You have eaten right. All the gear you need for race day is set. You have broken in your shoes and completed training runs that have set your pace. After you have been through this disciplined process, how about running a mock run to ensure that you are really prepared for the big day?

Explore the Course

If the race is in the same city that you live in then try and take a walk or a slow jog along the course. You can familiarize yourself with all the areas that might need a little more effort to complete. You can also note how you need to distribute your energy and effort. Try and run hard on a few stretches to really understand the strain you might be under on the course. Once your body is familiar with the course it will be easier for you to run the course.

Stay with the familiar

If you have been fueling your runs with a particular brand of energy bars or sports drinks then you will need to stick to the same ones during your race. Your body has adapted to these fuel foods and changing them might cause discomfort rather than help you. Remember to carry these along in your running belt during your mock run so that you can get used to the weight of belt. The idea is to decide what will help you run better so instead of loading up things on the main day, you might as well see how much you really need during your mock race day.

Get the right gear

Gear check is the most important one for any runner. Your shoes need to be comfortable from start to finish of the race. All the wearable gear like your watch, water bottle, phone holder and runners belt should not chaff your skin during the run. Clothes have to be breathable and it is important that you do not feel any discomfort while running in them. If you are wearing a sports bra then include it during your mock run and even your earlier training sessions to check for comfort. Do not try new and fresh gear on the big race day.

The idea is to reach your full potential on the big race day so it is important that you understand all the factors that might affect your run. On race day you can now just lace up and present your best self at your goal marathon.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Running after Having a Baby

Getting back to running post-partum is more about head space than physical ability, so how do you get back? Nandini Reddy has a few suggestions. 

After the marathon of being pregnant for 9 months and dealing with a new born, it is hard to find the head space to get back on a running schedule. Once you have recovered physically, you need to also find balance in your head. The journey of post-partum exercise can be a tough one. But if you have the right approach then you can get back to your running schedules faster.

The first thing you need to do is wait for six to eight weeks and then get your doctor’s clearance before you begin your exercise routine.

Body Image

Pregnancy changes your body drastically. Six to eight weeks after the delivery, when your doctor clears you for exercise – ensure that you discuss your goals with your doctor to understand your limits. Respect your body and remember that if you have been a active person before and during your pregnancy – getting back will not be a problem. Pregnancy and labour pushes your body to the extreme – emotionally, mentally and physically. Be mindful of the changes and work with a coach who is aware of this.

Involve your baby

The baby is always a priority in your life. So why not get them involved? You have yoga sessions which have mom and baby sessions. Use a stroller during your run. The added effort to push the stroller along will give you the extra resistance you need. This allows you to keep an eye on your baby and work in interval training routines or even strength training routines along with your runs.

Be flexible on time

Time is a luxury for every mother who is caring for an infant. If you are breastfeeding or bottle-feeding your baby you need to create a workout plan that takes into consideration the feeding schedule. There might even be instances where you need to feed your child mid workout or run. Don’t let that bother you too much. Prepare yourself mentally for these breaks and you will be able to achieve your fitness goals and be a good mom.

Rediscover your pace

When you start to run again after your pregnancy, you will probably find yourself putting in more effort and your pace might not be the same. It will feel like your starting all over again. You need not get into marathon’s immediately but you should train with that mindset. Work on increasing your pace and distance every week and you should be back to your pre-pregnancy running pace very quickly.

Work on your core

Your core muscles will weaken during your pregnancy. It is important to concentrate on them, otherwise you will have a future injury in your lower back, legs or hip flexors. Core strength training is extremely important. Try and work with a trainer who will be able to give you the right kind of exercises to strengthen your core. The abdominal wall needs to heal and you need to work on your breathing as well to tighten the core.

Fatigue is a given

Everything about your running style might change after the delivery. Your strides, your muscle strength and even your stamina. Even runners who have run during their pregnancy face these issues. Be cautious and work towards increasing your pace and distance slowly. You will feel fatigued. Ligaments will be more stressed as they also get expanded during the course of the pregnancy. So it is important to understand this and accept that fatigue will be a part of your training to get back.

Pick the right set of exercises

High impact exercises are not a good choice to begin with right after delivery. Running with intensity can also cause your pelvic region to weaken. The pelvic muscles are the weakest after a pregnancy and it is important to strengthen them the right way. Pay attention to this and focus your strengthening exercises on this.

The amount of trouble might seem overwhelming in the beginning. Easing back into exercise takes time and you need to give your body the respect it deserves. Find your rhythm and routine and the new you will find a way to adjust itself to a whole new exercise format.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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How much should you run?

As a runner you need to decide how much you want to run everyday, so whether its a 10k, half or full marathon, here are a few things to remember, writes Nandini Reddy

Every runner wants to achieve his full potential but sometimes over-enthusiasm can lead to running the extra kilometre which will cause injury. So how do you decide when you have reached the optimum distance that is good for you and how do you grow on these distance challenges? Here are a few suggestions of how you can achieve your potential.

Set the goals

The first thing that you need to do is to set goals for your training. If you don’t have a coach and you need assistance then try a running app. When you plan your goals you would need to consider the following:

  1. What distance do you want to achieve?
  2. Your goal – finish a race or finish in a particular time
  3. Number of times a week that you can run
  4. Time you have to train before your big race

Once these are set, its time to set-up your training. That implies that you need to follow a few basic rules to stay injury free and also complete your goals.

Performance Goals

You need to be clear whether you want to achieve a particular performance goal or just finish a race. If you are planning to just finish a race then it really doesn’t matter how many kilometres you run before a race. If you plan to finish at a particular time then you training runs need to include this factor. So if you trying to run a 10k marathon with an aim to achieve sub 60 min timing then you need to do practice runs of at least 7-8kms that are sub 60 mins so that on race day you can achieve your goal.

Quality of the Run

The weekly runs should not be so stressful that you drive yourself to fatigue. If you do that then you are likely to find it difficult to recover. You can even try to include interval training runs so that you can improve your run quality and stamina. If you are training with a coach then try and also bring in some strength training so that your muscles are better equipped to take the stress of the run.

Right Pace

As you keep running you will find your most comfortable pace. You can hold on to this pace if you aren’t too stringent about timing. But if you want to work on timing then the pace needs to be worked on by slowly increasing it during your weekly training runs. If you are slow it doesn’t mean you are a bad runner. Most Ultra-runners take 4-5 hours to finish their races and they have a leisure pace. These runners may not increase their pace if they are asked to run a 5k or 10k because to them, the comfort of the pace is more important than distance. You just need to find your pace and stick to it.

Small Improvements

If you want to advance your distance or pace then you need to do it with caution. Give your body the time to adapt to achieve an increase in pace and distance. If you run 3 times in a week then initially increase your pace during one of these runs. Once you have adapted to the new distance you can even add more running days.

Remember that a healthy runner will finish a race so instead of driving yourself to injury, be smart about how you increase your distance and improve your pace.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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How to Run Again after an Injury

Five things to keep mind when you start running after a break, by Radhika Meganathan

Nothing distresses a runner more than a forced break, especially if it involves long periods of pain and boredom. And returning back to running after a break is tough to say the least, because you are aware of all the lost progress and mileage. While it may well be a tough and exasperating journey, it is entirely possible to return back to your former glory, provided you are aware of the following:

1.Before you return to the track: Make sure you strength train and improve your flexibility during the time between your recuperation and your actual return. Cross training during recuperation works in two ways – it helps in burning calories and maintaining minimum cardiovascular fitness. Work on your core, hamstrings, calf muscles and glutes as you wait for the day where you can experience runner’s high again.

2.Return only after clearance: There are four variables that affect your return to running after an Injury:

  • The type of your injury
  • The severity of your injury
  • The time you took off, to recuperate
  • The quality of the treatment of your injury (and how well you adhered to it!)

As you can see, it takes more than mere desire to return back to running; you actually need to be at the right point  to be able to make it. There’s nothing worse than returning too early to practice, after an injury, because doing so will only set the path for more pain and loss. You MUST start your running routine only after explicit clearance from your medical professional

3.Get an expert’s opinion: As soon as you get your doctor’s clearance, should you head straight to the gym? No! If you are a serious runner (or if you had anything above a mild injury) you should ask for a physiotherapist’s opinion on what exercises to do during your time off. Use this break to focus on your weaknesses.

4.Don’t look at stats now: Runners are proud – rightfully so! – of their stats like mileage, speed and pacing. But when you are back from an injury, you have to temporarily forget these words. Do not aim for too much, too soon. A run/walk schedule at the beginning of your return week will gradually ease you into re-training after the injury.

5.Obey the rules: All your preparation will come to naught if you do not adhere to caution and rules as you start running again after an injury. The first few days of your return plan should simply aim to create consistency, assess any existing pain, and get your legs re-introduced to running. Here is a recommended ‘Return to Running’ plan:

  • 1st week of return: 30 to 50% of your normal mileage
  • 2nd week of return: 40 to 60% of your normal mileage
  • 3rd week of return: 80% of your normal mileage
  • 4th week of return: Your normal mileage. You can add in more challenging runs under supervision.

If you feel discomfort or pain at any point during the return week or first month, immediately stop and seek a consultation with either your trainer or the medical professional associated with your injury.

To be able to run even a mile after an injury is something to feel joy about, so look at the glass as half full, rather than feeling down about all the hard work ahead. More than anything, it’s the right attitude that will empower you to re-start the journey back to your old mileage.

ABOUT THE AUTHOR

 

A published author and an avid rambler, Radhika Meganathan is a recent keto convert who may or may not be having a complicated relationship with bacon and butter.

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Steer the Course at Tata Steel Kolkata 25 km

Raghul Trekker gives you the best strategy to approach the Tata Steel Kolkata 25km race. 

The City of Joy presents a unique running event to the running community in India with the TATA Steel Kolkatta 25k marathon to be held on Dec 17, 2017. Here is a course strategy that will help you reach the finish line in good time.

Steer your course right

This time of the year is best suitable for a race at Kolkata. If you haven’t scored your Personal Best for the year yet, this is your best chance. The forecast looks ideal for the race morning with a temperature of 15-20 °C range, mild winds of 6 km/h to cool you down and humidity ideal for running at 58 % approx.

Now that the weather is on your side, it is time you plan your race day strategy in accordance with the race course. Did you know that you can save or lose nearly a minute while navigating yourself on the race course? However, some people lose more than a minute and some lose the podium thereby losing the race literally.

25 km course

7 U-turns, 9 sharp left/right turns and 18 mild curves

10 km course

5 U-turns, 4 sharp left/right turns and 6 mild curves

In a track race, runners run close to the inner most boundary of their lanes or the inner most lane itself in the longer lane-general races like 800 m & above distances. The reason for running closer to the lane boundary is to reduce some distance in comparison to a runner who doesn’t follow this and thereby gaining an advantage. In a 400 metre track, you can cut up to 1 m (=399 m) by running too close to the boundary. If you ever wondered why the commentators would have mentioned that the position of the inner most runner an advantageous one over the others is for the above reason. However, this is only for a track race longer than 400 m because there are separate lanes for 400 m race or below.

Having understood the importance of running close to the inner most boundary, implementing the same concept or the opposite on a road race is very important. Even well comprehended runners, approach the curve from a wrong end and result in running a few extra metre. Knowing the course well can help you plan a shorter race by some 10s/100s of metre than the stipulated 25/10 km.

U-turn

While running around a U-turn the best thing is to approach it from the longer end, cut close to the inner end at the turn and complete the turn by running towards the outer edge. This is the opposite approach as to what is followed in a track run where the curve is too long. I have noticed some pro runners committing the mistake of running close to inner/shorter end on a U-turn in the expectation of saving some distance. It is important to note here that the deceleration and acceleration of any machine would cause more energy expenditure than while running at a constant speed. This mistake can be noted more in a U-turn or in an acute curve.

Sharp turn

A sharp right/left curve can be made into a mild curve by using the above U-turn type of formula (approaching from outer edge and end up on outer edge after the curve). There will absolutely be no need to decelerate nor accelerate while running a bit longer on a sharp 90 ° angle. The extra distance might be just a metre but the energy saved can make your race rather than breaking the race by deceleration & acceleration which might as well cause cramp or unnecessary excess fatigue.

Mild curve

A mild curve can be classified into two types,

  1. Short mild curve
  2. Long mild curve

Short mild curve: This category is one in which you can see the road straightening after the curve. You can totally ignore curving on this by running straight from outer end to outer end while cutting close to the curve’s inner end.

Long mild curve: In this category, you cannot see the road beyond the curve. This is when you have to run on the inner most end like in a track.

One more important thing is to look at least a 100 metre ahead of you while running. This can help you run diagonally when necessary and avoid crowds of runners at some points of the race.

Now that you have basic ideas on how to reduce distance and/or avoid fatigue & cramps from the above concepts, it is good to look into the map of your race course and chart out a plan.

All the best while steering your ship to victory

ABOUT THE AUTHOR

Raghul Trekker is the Head Coach at Tri Crash ‘n’ Burn (a unit of Dhaamz Sports & Entertainment Pvt Ltd). A 4-time Ironman coaching more than 100 athletes for the last 3 years. Tri Crash ‘n’ Burn is a team of more than 60 triathletes and runners constantly pushing the limits to better their personal best. You can check out more about them at tricrashnburn.com

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