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Installing the Running App

Marathon Runners Riku and Rohini, are a couple who just can’t stop thinking about running.

“If you can’t stop thinking about it, don’t stop working for it.”

I read this quote on some blog once and the more I think about it, the more relevant it becomes to me. We (Riku and Rohini) are a couple that just can’t stop thinking about running. Running has taken over many aspects of our lives – our weekends, travel, vacations, shopping lists, going out, food – everything has “running” written all over it. When we started out, neither of us imagined that running will play such a big part in our daily lives. When a family runs together that is how much running takes over your daily life. We become “runners” first.

I could never have imagined an “amateur runner” with no professional aspirations defining themselves as a “runner”. We never hear about anyone defining themselves as “I am a footballer” – if you do, you might think they play professionally, at least at club level. But you’ll be surprised to know that “I am a runner” is a common self-description among runners as they think of running as a big part of their identity.

Wonder why?

Simple – the effect and changes that running brings about are immense. To be able to run well, run injury-free and enjoy the sport you will need to make big, big lifestyle changes.

There’s not a day that will go by where you won’t think about running and yourself as a runner – that’s the effect it has. Give running enough time, and you will see that it will slowly change your diet, your sleeping habits, your attitude towards work and life, and of course, it changes your body.

Come to think of it, “Running is like a very well-designed life-coach app – it takes over your life gradually and makes it better”.

In fact, we often joke that taking up running was exactly like installing an app. This app, once installed in our lives, starts asking for a lot of permissions. It wants to change the very basic aspects of who we are – such as when we sleep, what we eat, what we are supposed to find rewarding, what takes up maximum space in our living room, what we should do on weekends, there is just no end it.

Fighting with the Running “App”.

Of course, just like we might with any nosy app, we can deny some of the permissions. For example:

“Hey, Running App, no I am not going to modify my diet for you. I am not going to have a protein shake or start having almonds and bananas every day…”

We can insist:

“No, ice cream is one thing I am not going to give up on.”

Or:

“Beetroot is my sworn enemy in life, no never!”

Or:
“I can never sleep before 11 PM, I am a night owl!”

And so on…

But then the app starts acting cranky. It refuses to perform well. It nags you with popup messages until you give it the permission to modify the setting. You might repeatedly tell the app that I have installed you to make me fit without having to make all these extra changes, but the “app” eventually wins – you will end up giving all the permissions!

“I have lost this battle, but I will win the war” – Anna Kournikova

That’s exactly how I felt when I gave in to everything the running app wanted from me but, I’m not complaining. We love running and everything that it has brought for us as a couple.

Looking back now, it wasn’t easy to get started or even persevere once started. I lead an active life growing up – martial arts, cricket, basketball, running, a lot of fun. Going out to play was not something I had to plan, it just happened, it was an indulgence. In Rohini’s case, it was much the same, she was more the studious one, with a bit of yoga and cricket till her college years.

But, as it happens with most working professionals, you lose touch with that part of your life. You start making compromises by giving up on your “workouts” (now called “workouts” and not “playtime”!), and instead indulge in a lot of “fun” (read, eating!). All that “fun” coupled with a lifetime’s worth of sitting down – at your desk, on the couch, in the car – is a perfect recipe for an unhealthy body and mind.

As a result of all this neglect, your body starts to change slowly. Many accept this and let it be a part of their new self-image – a chubby happy person, postponing all thoughts of health to a later date. But for some of us, who remain at least partly health-conscious, these changes bug us – we feel guilty, we try diets, we occasionally take a break from our sitting to walk around a park or two.

We did the same too. I tried squeezing in runs every week or so but then I indulged in food even more for the extra work done. When play becomes work, then work needs more rewards – it is a bad cycle to be in. I tried gyms, sports, sports apps, forcing myself to do cardio, but there seemed to be no way out – the more you try to get results, the more frustrating it is to not have any, and the easier it is to stop. The real issue, as we realized later, is that most of our activities have a short-term focus – we want results, and fast. As long as we have that myopic view of why we are being active, it is just not sustainable.

These sporadic attempts went on… until one February, a cousin of ours convinced us to sign up for a TCS 10k event. I was not very sold on the idea of paying money to run, but eventually, we all signed up and started “training” for the event, if we can call it that. Suddenly things were different – there was something to target, there was progress to be measured, it was as if the meaning of the workouts had changed – instead of a short-term thing of working out and expecting daily or weekly results – now all the focus on results had been pushed 3-4 months down the line. It is a lot easier to work out regularly when you are not expecting results every week, and facing the disappointments of not seeing those results.

Weekly runs were a part of life now, but it was not yet enjoyable – but, it was doable and that was good enough. After TCS, came longer runs and longer races – running was tough, but the weighing balance was cooperating, fitness levels were increasing. Good enough. Right?
No! The app had been installed. It was starting to ask for permissions!

Jayanagar Jaguars calling.

In one of the longer races, as I struggled through the latter part of it, I noticed a girl visibly less fit than me, running with a lot more ease and comfort. She was running with a group of other runners; all clad in the trademark white tees of the Jayanagar Jaguars. I knew of the JJs, but I had just recently convinced myself that it is ok to pay money to run races! I had no intention of spending money on training runs as well, but something clicked seeing them run. They seemed to be enjoying it, running was not a workout for them – it seemed like the “playtime” of old. Maybe running in a group is the key… I managed to convince Rohini and we decided to give it a try for a season and see. Little did we know that we had just given the Running App a lot more control over our lives! Now, it had another avenue to convince us to do things – on top of guilt and motivation, now there was peer pressure added, for the app to work its magic on us!

Next season we were both enrolled, soon built up a new set of friends, or rather “Run Buddies”, and every Tuesday, Thursday and Saturday we had our scheduled “playtime” when we get to go out enjoy, run a bit, of course, and come back feeling really good about ourselves. The JJs are a very eclectic group of runners and we get runners of all levels of fitness coming together, from elites to people just realizing the importance of getting active. It is very rare to find this kind of a group with varying experiences and goals, coming together and supporting each other. Constant fitness and diet chit-chat was a weekly ritual now and as we imbibed the wisdom of veteran runners and people who have achieved major transformations, we all become fitter, faster, better. With no extra effort, or at least, it felt that way! The running app soon had all the permissions it needed, we had stopped fighting with it, and it is functioning smoothly now. Occasionally, there are slip-ups, but we have the support system of fellow runners to get us back on track. It is a great new cycle to be in, where you are always pushed to give your best, and when you don’t, you are gently coaxed back into it.

What we have learned over the last few years is that yes, fitness is a choice, but if you can get out of the “workout” mentality of having to force yourself to do it, that is the first crucial step. You have to figure out a way to enjoy workouts. Running is a social activity which feels like a part of human nature, and there is something about running together that changes you if you let it. So, what are you waiting for? Go ahead, install the running app, give it the permissions it needs, and go out to play more!

ABOUT THE GUEST COLUMNISTS

 

Riku and Rohini, a couple who trains with Jayanagar Jaguars in Bengaluru. Riku works at an EdTech firm and Rohini is a PhD researcher working on Cancer.

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Raja Partha – The Deca Super Randonneur

In a candid tete-a-tete, Capt Seshadri Sreenivasan catches up with India’s first and only bike enthusiast to have completed ten Super Randonneurs in one year.

A young engineer from Chennai discovered a passion for cycling after probably not having ridden after his early school days. An air conditioning engineer, who has worked with multinationals in a highly technical sphere in the field, is now an entrepreneur in his own right and has made sacrifices in business and family life in pursuit of his dreams.

FM: So what exactly constitutes a Super Randonneur (SR)?

RP: An SR is a cycling event in which you cover distances of 200, 300, 400 & 600 km in one year. The qualifying timings are 13.5, 20, 27 & 40 hours for each of the distances. The event is conducted by AUDAX, a UK based entity, that franchises it across the world. The annual calendar is from November to October of the following year.

FM: And you did 10 SRs in one year?

RP: (slow smile)… Yes.

FM: Wow! That is a whopping 16,000 km of cycling in one year. More than what a well-used car does in the same period! So what makes your engine run?

RP: (Laughs). Just a need for self-recognition, a sense of personal achievement, nothing based on medals or awards.

FM: So how did it all start?

RP: It started in June 2017, when I decided to accompany a lady friend on a 5 km cycling trip. By the end of the 4th km, I was exhausted and couldn’t go any further, I just gave up. This preyed on my mind so strongly that I wanted to push myself to bigger things. In August, I started out with two friends to do a 100 km trip to Mahabalipuram (56 km from Chennai) and back. The return part was pure hell. I had to keep stopping every now and then. At the end of it, my motivation became stronger and on September 3, I ventured out on ‘Dhatri’, a 100 km ride for a charitable cause. I was doomed to fail again, and quit at Kovalam, after about 65 km or so. This was the final straw and I promised myself that I would stretch my endurance to the limit to complete the distance.

FM: And when did you taste your first success?

RP: I came to know of the Super Randonneur through an organisation called BRM. In November 2017, I finished my first 100 km and the next month I managed 200 km. I also heard of this ace cyclist from Pune who had done a record 8 SRs in a single year, and I decided then and there that I had to break his feat. I even put out messages on social media that I planned to cross 8 SRs in 2018.

FM: That you achieved this stupendous feat is now part of the record books. But how did you actually do it?

RP: In January 2018, I joined the Noida Club team and completed one Super Randonneur in 6 days. This was some kind of world record. I did the event in reverse order, working down from 600 km to 200 km. Between January and October 2018, spread over 45 weeks, I traversed the length and breadth of India, covering 17 cities, in pursuit of my objective. Finally, on October 28, my dream came true. I completed my 10th SR within one year.

FM: What were the highlights of all this cycling across the country? The good and the bad?

RP: The best part was the people, their spontaneous hospitality, help and support. I made several good friends across the country. The organisers were very helpful with travel, accommodation and logistics. A fellow biking enthusiast, Saju Thangappan, was a pillar of strength and support. The elements could be both kind and extremely harsh. I encountered all seasons… rode through heat, dust, cold, wind and rain.

A major setback was on March 17, 2018, when I met with an accident in Bengaluru. I was laid low for one month and at times I felt that I would not be able to recover in time or to regain fitness to complete what I had set out to achieve. By mid-April, the scar on my thigh began to spread all over my leg and sometimes would even ooze liquid. There was a permanent wound for almost seven months. But I decided that this injury would not make me stop. Two doctors, one an injury specialist and the other a dermatologist, helped me immensely in my recovery, with the least amount of medication. To make matters worse, the planning went awry. Even a single missed weekend necessitated careful re-planning of the entire schedule.

(Smiles wryly). But in the end, it all panned out successfully.

FM: What kind of bike and accessories did you use?

RP: I started out with a Firefox MTB but later switched to a Ridley Road bike. I quite liked both, but found the Ridley more suited to my style and my event. As for gear, I never had any specific or special kit. I monitored my schedule on my smartphone and used very basic accessories, more from the safety and comfort point of view than anything else. In fact, I wore sandals most of the time. Many people harbour the misconception that cycling is a costly sport; I beg to disagree. What it needs is just a lot of confidence and self-belief. While accessories are useful, I do not consider them essential for achievement.

FM: What kind of diet and training schedules did you maintain?

RP: Actually, I did not have any specific training calendar, nor did I stick to any kind of special diet. Yes, biking needs a strong core, and I concentrated on core exercises during the week and long- distance cycling on weekends. As for diet, I followed the simple, staple food habits of a typical South Indian. That’s all!

FM: How did you manage family and business commitments?

RP: My working wife and our 8-year-old daughter were not just understanding, but provided unstinted support and encouragement. Nothing could have been possible without this. My business partners were also extremely supportive and looked after all my duties while I was away.

FM: And what next? The Tour de France perhaps?

RP: (Laughs loud). No, certainly not the Tour de France; far from my list of favourites. I also love running and swimming, so a triathlon could very much be in the offing.

FM: One final question. What would your message be for today’s youth?

RP: It’s actually very simple. Do not run behind myths or chase rainbows. Give considerable thought about what you want to achieve and never forget basics. Try out your choices and when you have narrowed down on something, give it your best effort. Understand the difference between being ‘fit’ and being ‘healthy’. This also includes not being carried away by ‘diets’. Each individual has different body constitutions and one must try and understand that in training and in diet, just as in life, there is no ‘one size fits all’!

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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Featured Comments Off on The Elite Athletic talent at the Tata Mumbai Marathon |

The Elite Athletic talent at the Tata Mumbai Marathon

Our Guest Columnist, Pramod Deshpande writes about some of the Elite Athletes who ran the iconic Tata Mumbai Marathon.

The “Maha Kumbha” of running in India, the “Tata Mumbai Marathon” (TMM) is just round the corner. Any endurance runner in India, amateur or elite, always dreams of participating in the Mumbai Marathon at least once in life and many make it their yearly pilgrimage.

The iconic status of this event has multiple reasons to its credit – the legendary support and encouragement runners get from the Mumbaikars, the magnitude of the event itself, the meticulous planning and execution of the event by the organizers and it is also the qualifying event for major events like Olympics, as it is IAAF Road Race Gold Label certified and therefore attracts great running talent.

However, majority of us are not aware of the great athletes who have participated in the event over the years, even the amateur runners who share the space with these great athletes are oblivious to them. I take this opportunity to write about some of the great athletes and their back stories who have participated in the TMM (in no particular order!).

The running standards followed by the TMM are a close match to that of the major global marathon standards. For example, the biggest marathon in the world is the New York Marathon and the course record in the Men’s category stands at 2:05:05 whereas in Mumbai it is 2:08:35. The same holds good in the Women’s category with the course record standing at 2:22:31 in New York and 2:24:33 in Mumbai. Incidentally both these Marathons are sponsored by The Tata group!

With respect to the Indian context, this event has provided a major platform to enhance the standards of marathon running in India. In 2012, the Indian runners managed an unprecedented feat wherein Ram Singh Yadav qualified for London Olympics and in 2016 for the Rio Olympics. In total we had 6 runners breach the qualification mark for Rio Olympics at the TMM event. This included 3 male athletes- Nitendra Singh Rawat, Gopi Thonakal and Kheta Ram and 3 female athletes – O.P. Jaisha, Lalita Babar and Sudha Singh. Just to put things in perspective, the only Indian who qualified for the Olympic Marathon prior to 2012 was the great Shivnath Singh in 1976.

With every edition, Mumbai Marathon has attracted the best international talent right from it’s inception.

In the second edition of the event, we saw Christopher Isegwe who secured the second place went on to win a silver medal in the IAAF World Championships at Helsinki the same year.

The first women to break the 2 hours 30 minutes barrier, Mulu Seboka of Ethiopia has been the most successful women athlete in the Mumbai Marathon winning the race in 2005, 2006 and in 2008. Her illustrious carrier spanned around 12 years, during which she won more than 30 Marathons and half marathons worldwide.

In the 2009 edition, we saw two great runners take the  podium – the winner, Kenneth Mburu Mungara(2:11:51), a great runner who over a decade from 2007 to 2018 has won 17 Marathons across the globe and a hat trick at the Gold Coast Marathon with a PB of 2:07:57. Then there’s John Ekiru Kelai who came third that year but by that time he was the most successful male athlete at Mumbai winning two editions back to back (2007 and 2008). He has achieved 10 podiums across various countries. India is a happy hunting ground for him as he became the Commonwealth champion during the Delhi commonwealth games in 2010.

Dinknesh Mekash is another great marathoner, who has won many marathons across the globe and started her Mumbai chapter by securing the second spot in 2013 and also won two titles in the year 2014 and 2015.

The Mumbai Marathon has had its fair share of maverick runners as well. Evans Rutto of Kenya, is one of them, as his entry into the marathon circuit was quite sensational. In 2003, as a debut runner he won the Chicago Marathon and established the fastest debut world record title by finishing the race in 2:05:50, which remained unbroken until 2017. He went on to win the London Marathon and Chicago Marathon for the second time. Unfortunately in 2005-06, an injury threatened his running career but he bounced back in 2014 with a fast race at the Mumbai Marathon missing the course record by just 1 sec.

Another remarkable female runner, Judit Földing-Nagy of Hungary , stood second at the inaugural edition of the event. She continued running into her latter years as an Ultra-marathoner and at the age of 48 in 2012 secured the 3rd place in the 100 km European Championship and 6th place at the 100 km World Championship in Seregno, Italy.

The Mumbai Marathon has participation and winners from across many countries and like any other marathon world-wide, it was no exception with East African runners dominating the running scene. Interestingly at the Women’s race in the 2011 edition,  we had the Ethiopian runners bag the first 12 positions excluding the 8th position which was bagged by a Kenyan runner.

The story of Indian runners at the Mumbai Marathon has also been quite impressive. From the first edition in 2004, the Indian male athletes have been striving hard to achieve their best results and have improved by  a whopping 11 minutes with Nitendra Singh Rawat leading the pack with a timing of 02:15:48. The women have surpassed the men by 22 minutes with O.P. Jaisha topping the list with a timing of 02:37:29.

The most decorated Indian male runner at the Mumbai Marathon is Binning Lyngkhoi who achieved the first position in the Men’s category in 2010, 2011 and 2013 and a third place in 2014. Among the women athletes, Lalita Babar has been the dominant player at the Mumbai Marathon for years and the fastest among Indian runners in 2013, 2014 and came second in 2015 and 2016. Despite her success in the marathon, she was determined to win a medal across multi-disciplinary events at the Asian Games, Commonwealth and Olympics and switched quite successfully to 3000 meters steeplechase by winning a silver medal at the 2014 Asian Games and a Gold medal at the Asian Championships by setting a record at the Asian and Commonwealth games. She became the first Indian woman to qualify for the steeplechase final at the 2015 World Championship and also became the first Indian in 32 years to enter a final in any track event at the Rio Olympics.

Besides her, other women athletes like Sudha Singh, O.P. Jaisha, Kavita Raut have dominated this event and have also put India on the global map at various international events.

The trio of Nitendra Singh Rawat, Gopi T and Kheta Ram who qualified for the Rio Olympics at the 2016 edition of the Mumbai Marathon, have been interchanging the podium spots between them for the last 3 years. At the Rio Olympics, they have managed to achieve quite respectable positions- 24th and 25th respectively.

It’s unfortunate, that I could cover only some of the champion runners of Mumbai Marathons but I’ll save the rest for another time.

With such a great event in place, I have no doubt that the organizers will have no problem attracting great talent from across the globe.

ABOUT THE GUEST COLUMNIST

 

A reputed coach and mentor for the Jayanagar Jaguars and a technology innovation head with a leading MNC who over the past 4 years has trained more than 2500 athletes complete Half-Marathons, Full-Marathons and Ultra-Marathons

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A Woman on a mission

Deepthi Velkur speaks to the Ultra-Marathoner, Gurmeet Soni Bhalla about how running has given a new dimension to her personality.

“If you don’t challenge yourself, you will never realize what you can become” – unknown.

This is such an apt quote to start this interview story with when talking about Gurmeet Soni Bhalla. A paediatrician, allergist, runner, certified scuba diver, traveller, mother to two teenagers ….and the list goes on. Gurmeet challenges herself every single day to be a newer version of herself.

She has been running since 2009 and has so far completed 20 FMs and 7 Ultras of varying distances from 50K to 90K. Her running dreams include completing marathons across all 7 continents (6 done, 1 to go!), running at the North Pole in 2020 and running injury-free for years to come.

In this interview, she shares her perspective on how running has added a new dimension to her personality – her travels, the friends she’s made from all over the world, the charity runs she does and of course inspiring others to take to running.

FM: You take your fitness very seriously, which is a good thing. How did you get into running?

Gurmeet: Yes, I take it very seriously for a very simple reason – I have a high-risk genetic pool. Hypertension, diabetes, and heart disease are not uncommon in my family so staying healthy is a top priority for me. I try to keep my fitness regimen fairly fluid and interesting by trying new things – aerobics, Pilates, normal gym workouts.

Running happened to me out of nowhere to be honest – in 2009 someone asked me to participate in the SunFeast 10K race, I trained for it and ran reasonably well to find myself on the podium. Ever since then, I’ve been running!

FM: When did you graduate into long distance running?

Gurmeet: The transition from a recreational runner – 10K – 21K – 42K happened over a period of 9 months. After I started running in 2009, I got very interested in the sport and that along with a lot of hard work really propelled me to move into long distance running fairly quickly later that year.

FM: You juggle so many roles so successfully. How do you do it? 

Gurmeet: I rely on 3 key tools to keep me sane: (a) Effective time management, (b) Good support system at home and (c) The love and understanding of my family.

Long-distance running is very time consuming so I have to be good with time management. I begin my day early around 5 AM, finish my training run, get home to pack kids off to school, my husband and I walk our dogs and then I head to work.

For support, I invest in good house help so that I can be free to pursue my passion guilt-free and things still work at home.

Finally, the love and understanding of my family are paramount – without this, I wouldn’t be able to do what I do.

FM: A lot of runners swear by a running coach. Do you share that opinion and what are the benefits of having a coach?

Gurmeet: Yes, I definitely share that opinion. I think having a seasoned coach to mentor and guide you is advantageous and gives you an edge. It really hones your running skills and prevents you from making a lot of mistakes.

Back in 2009 when I started running, there were hardly any coaches. There was a running group called RFL (Runners For Life) who would organise weekly runs that helped runners meet, run and exchange notes. Most runners back then trained themselves either through the internet or running manuals. I remember training with my first coach in 2015. Today, there are several coaches out there to help new runners.

FM: Over nearly a decade of running, you have participated in various events across India and Internationally? Share your experience of running in these countries vs running in India?

Gurmeet: International races are very professionally organised – from running routes to hydration, aid stations to safety and comfort of runners, every aspect of the race is planned carefully. To top that, the crowd support you see abroad is fabulous, I mean the whole neighbourhood steps out to cheer the participants. At the Comrades event in South Africa for instance, you can see a wall of supporters that run for miles, cheering, offering food and beverages. This really helps when you trying to run 90K!

In India on the other hand, we are still learning. A lot of organizers are more concerned about making a quick buck that basic requirements such as properly constituted hydration fluids, decent toilets are often overlooked. Crowd support in India leaves much to be desired – I have seen hostile crowds on race routes who are enraged at being stopped to let runners pass by. Despite these pertinent issues we have in India some races such as the Mumbai Marathon or the TCS 10K are beautifully organised and match the standards of a world-class event.

FM: What was your experience of running a marathon in a land where it all began – The Athens Marathon?

Gurmeet: Athens Marathon is very special to me as this was my first full marathon in 2010. I wanted to run the historic route run by Pheidippides. That year was also the 2500 centenary of Athens Marathon. We were driven to the Marathon village where the Olympic flame gets lit before the start of the race with traditional pomp and show. The course was undulating hills and not very easy. It had superb crowd support and finishing in the ancient Olympic stadia was overwhelming for it felt great to experience the original route from marathon to Athens just like Pheidippides.

FM: You have your eyes set on completing a marathon in all 7 continents? How far have you come in achieving this goal you’ve set for yourself?

Gurmeet: It all started with my annual family vacations and marathons combined together. A few years later I realised that I had run on 5 continents and so the quest to finish the other 2 began. Antarctica was going to be the hardest since the race is a curated one and held once a year. It is usually booked a couple of years in advance. I was lucky to get an opening this year as someone dropped out. Now my focus is South America -the last one. I should be able to finish it in 2019.

FM: What are the benefits of having a partner who shares the same interest as you with respect to running?

Gurmeet: The benefits are immense! I often tell runners to get their partners into the same passion as yours. One of the reasons I have been able to run all over the world is because my husband had a similar interest in running. Also, it’s easier to train together as the partner understands the challenges of a marathon and how much training is needed. Half your battle is won when there is support on the home front.

FM: You do a lot of charity/fundraising through various runs for your foundation “Shishu Care Foundation”?  Have you been successful at it?

Gurmeet: I wish I could do more charity runs and raise money for organisations that need funds. Being a paediatrician, children’s causes are close to my heart. So far, we have been able to raise the funds that we set out for. However, it’s not easy to get people to loosen their purse strings on a regular basis.

FM: What does it take for someone to run an Ultra-marathon? Would you recommend that it is a must do for its sheer experience?

Gurmeet: Ultramarathons are a mind game. Physical training is just one part of it. One has to strategize and believe in one’s capabilities. I was not an ultrarunner but the lure of comrades marathon got me into training for a 90K race. I ran a couple of 50K and 60K races to train both physically and mentally for this big race. Training was hard but the day of the race was a cruise. I knew I could do it and I loved every minute on the course. Ultras may not be everyone’s drug, but, it was a natural progression for someone like me who likes to push boundaries and do more.

FM: Your most recent event was the 2018 Antarctic Ice Marathon? What made you register for the most challenging race of all time?

Gurmeet:Antarctica was always on my radar but it is not easy to run this marathon due to various logistics like it is a small race of 55 people and is held once a year. One has to really plan a couple of years in advance to find a spot in the race. I was certain I would run it one day and I am elated and grateful I could do it beside my husband.

FM: What was the experience like to run in the most extreme weather conditions and still managed to secure a third place?

Gurmeet: Antarctic Ice Marathon was an adventure of sorts! Even after running more than 25 marathons, I was nervous. This was completely out of my comfort zone. I worried about a lot of things from extreme temperatures to new gear, new shoes, new terrain, basically all commandants of racing were to be broken. I had to bank on my running capabilities alone. My husband and I shopped for a lot of polar clothing that we would wear on the race day.

After a long circuitous route of flying to Punta Arenas, the southernmost town of Chile, we were whisked away from civilization a day ahead since the weather and winds were getting turbulent for flying. When the plane touched down on the blue ice runway, icy cold winds welcomed us. We were not ready for such frigid temperatures. 24 hours daylight kept our spirits high but not for long as the weather started to turn bad with low visibility and snowfall which meant no firm ground to run on.

The group did a trial run with layers of new gear and realised that we were overdressed and hence were profusely sweating. This meant soon the sweat would freeze in sub-zero temperatures and we ran the risk of hypothermia and frostbite. After a couple of trials and errors with the gear, final race gear was decided. The challenges of the marathon were formidable because of underfoot conditions and snow and ice throughout the trek along with wind chill temperature of -20C.

There were participants from 14 countries and for a few Brave hearts, this was their first marathon. The race route was changed from 21K to 4 loops of 10.5K to keep things contained. We faced the harshest weather conditions in the last 9 years. The First loop was slow and steady on unknown terrain, the second loop was enjoyable as the whiteout landscape looked ethereal like running on clouds, third was tough as my body temperature started to drop, fourth was done half walking as the track had become uneven by now. My training for ultras helped me stay on track, I didn’t think about podium till about the last loop when I realised there were 3 women ahead of me. Despite the extreme cold I pushed and wasted no time at the aid stations. When I crossed the finish line with the tricolour in my hand I was told, I stood third. It was a very proud moment to be able to put my country on the podium.

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

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Featured Comments Off on The experience of competing in the Deccan Cliffhanger Challenge |

The experience of competing in the Deccan Cliffhanger Challenge

Our Guest Columnist, Sagar Baheti talks about his experience of completing the Deccan Cliffhanger Challenge.

 

“The purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experience” – Eleanor Roosevelt.

This inspiring line from the former first lady of the United States certainly comes to mind every time I think of the ‘Adventures Beyond Barriers Foundation (ABBF)’.

The ABBF is a non-profit organization that promotes inclusivity through adaptive adventure and sports activities for all people (with and without disability).  They achieve this by creating opportunities for people to come together, experience the adrenaline and camaraderie that only sport has to offer.

The ABBF helped bring me and 7 other fantastic individuals come together so that we could have the privilege of competing in the ‘Deccan Cliffhanger Challenge’  this year and I would love to share my journey on this incredible adventure.

A precursor

The Deccan Cliffhanger challenge is a cycle ride that covers a distance of 643KMS between Pune and Goa and all of it to be done in under 30 hours – simple enough, isn’t it? Hardly, but the gorgeous scenery, verdant greenery, and picturesque locales more than make-up for the challenges this ride has to throw at you.

I was looking forward to the day of the race and also to share this journey with 7 other riders who came from Pune, Mumbai, and Bangalore. Four of us had vision disability (Divyanshu, Sanket, Manasvi, and Sagar) being stokers and four captains (Bharath, Nupur, Kailash and Raju).  Despite the lack of adequate practice, we were all super excited to take part in this ride.

Before the race

November 24, 2018. 04:45 AM

I (and the rest of us) stood giddy with excitement at the start point of the Deccan Cliffhanger ultra-cycling race. I was nervous beyond measure as it was my first tandem cycling event and it mattered a lot to me. But, the excitement of being part of a team trying to attempt such a stupendous task quickly overshadowed my nervousness. We were the only inclusive cycling team in the race and I did not want to let my team down.

Race strategy

Divyanshu and Bharat, the most experienced riders started and the goal was to maintain our speed at 25 kmph and we hoped to achieve this by making quick changeovers.
It was also my first experience of a relay race, which requires you to do your assigned part but also being mentally ready to back-up your team members if need be. The crew and support team play a significant role in making sure that we don’t lose time during changeovers and be alert to handle any unforeseen situations that may come up.

The trail and the terrain

This route can be divided into three parts, 

  1. The toughest of all – maximum elevation
  2. Mostly highway with rolling terrain and
  3. Downhill into Goa with a few small climbs.

The good thing about this course is that the most difficult piece is right up front and you can get done with it when you’re fresh. It is key to maintain a decent pace but also, we needed to be careful that we didn’t push too hard as it is a long race.

For the second part of the race, we had to focus on improving our average speed because this is mostly rolling terrain. However, there is a small challenge – it has to be at night! Your tired muscles aside, the chill of the night makes it really easy for you to fall asleep during the short breaks.

The final leg of the race is mostly downhill which is less demanding but after riding all night, staying on the bike is a challenge itself. As the sun comes out, it makes it even harder but you push on knowing that the endpoint is only a few hours away.

So, how did we do?

Our strategy worked pretty well throughout the race. In the first part, which is the toughest, Nupur and Sanket did especially well despite the steep hills and the sun beating down on them. It was extremely demanding on the legs and it left our bodies severely dehydrated. Divyanshu and Bharat kept the pace up as well and supported Nupur and Sanket. In the second half, Kailash, and Manasvi did a great job while Raju and I kept pushing on to improve our the average speed.

There were times at night when some pairs had to continue longer and we had to make changes in pairs to fill in for each other. Our tired legs and minds wanted to rest and sleep, but we backed each other, the crew motivated us and we also had a speaker held out by one of the crew members playing peppy tracks to keep our spirits high. We held on as a few rested so they could come back in the morning for the last part.

It took a near superhuman effort for us to get through the night part of the race but when we turned off the highway from Belgaum to Goa, there was a sudden burst of energy from us. It was almost like the rising sun had healed our tiring minds and bodies.

With the end point a few hours away, we really pushed on and despite being on track for an under-30 finish, we wanted to achieve our best possible timing. We made some quick changeovers and with each passing kilometre, we felt enthusiastic that we were going to achieve something awesome. We finished in 29hours and 38 mins with Nupur, Sanket, Kailash and our youngest rider Manasvi riding past like they were just getting started! Not a single rider or support crew looked like they had been up for the last 30 hours!

It was finally over and time to celebrate!

In closing

In ultra-cycling and relay racing, the crew and support play an important role. Vaishak, Swamy, Tanya, Nikunj, Sandip, Pavan, Jon and all the drivers who formed the crew and support played an equivalent role in helping us achieve this result. We didn’t have to bother about anything other than riding. Nutrition, bikes and our tempers were all managed perfectly.

I enjoyed every bit of it and was happy to play my part. Like any endurance event, it was mind over body and I think that’s why training your mind is as important if not more as physical training. Being part of a team in an endurance event was new to me and was a great experience.

Tandem cycling is very new in India and we have a long way to go. For many serious solo cyclists, tandem cycling still seems like leisure cycling. It requires coordination between two people and that’s probably more challenging in a race setting. ABBF has been and continues to do a great job in promoting inclusive tandem cycling. And with this achievement, it sure will be taken seriously by all other cycling organisations in India.


So, where do we go from here?

This timing helps our team qualify for the greatest amateur cycling event in the world – RAAM – Race across America. It is a 3000-mile race literally all across America!

Will we go for it? Something for us to ponder about?

GUEST COLUMNIST

Sagar Baheti, an amateur runner and cyclist from Bangalore runs a successful import and export stone business. In 2017, He was the first ever visually impaired runner from India to successfully complete the Boston marathon.

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Understanding Training Cycles

Ajit Thandur talks about training cycles and how to efficiently train in your aerobic zone.

In my previous articles, I wrote about the principles behind the Maffetone Method (180 Formula as it is popularly known as) and another article that provided an insight into the Maximum Aerobic Function Test (or MAF Test for short).

There have been many questions or a fair bit of confusion among amateur runners, bicyclists, and swimmers about how long one continues to do aerobic training? I will list out the kind of typical questions I have been asked and answer them to the best of my ability and understanding.

I must mention here that it is important that one must always bear in mind that each one of us is different in terms of build, capability, body type, metabolism, strength, maximum heart rate, age, and such other factors. So, you must understand the principles behind the Maffetone Method, train, listen to your bodies and figure out what is best for yourself with respect to training, nutrition, hydration, rest and recovery.

These are primarily the typical questions I have been asked and I shall address them in that order.

My speed is too slow if I run at my Threshold Aerobic Heart Rate (TAHR). Is that normal?

Of course, it is. The whole idea is to improve your aerobic base which you have hitherto not done. Over a period of time at your aerobic heart rate, the pace which goes down to maybe even walking in uphill gradients will improve. It needs patience because it could take anywhere from 3 to 6 months to see significant improvement.

On uphill gradients, I literally have to walk!

Well, just allow your aerobic base to build up and your body to get fat adapted. Over time, when that happens your efficiency will go up and you will be able to run even inclines at your TAHR.

How long must I train at my TAHR? Can I do Interval Training and Strength Training?

Building your aerobic base can take 3 to 6 months. During this period it is best to do all runs/rides/swims at your TAHR. Avoid Intervals and Strength training during the base building period since it will be counterproductive.

When can I start Tempo runs, Interval training and Strength training?

After your aerobic base has developed ( which is indicated by your periodic MAF Tests) and reached a  plateau it is a good time to do intervals, tempos or strength workouts. Also, time it according to when your planned race is coming up. Maybe 2 days a week is fine.

Must I do TAHR runs/rides all my life?

It is a very good question and most relevant. It is important to understand that building one’s aerobic base isn’t a one-time procedure. After having achieved an aerobic base and getting our aerobic muscles to efficiently burn fat for energy ( becoming Fat Adapted), it is time to start interval training and strength training and speed work. And then, of course, it is race time.

After the planned race or races are over, it is time for rest and recovery. Once done with rest and recovery, it is again time to build on the aerobic base since at pre-race and race time as a lot of anaerobic effort has been put in.

A word of caution is relevant at this point. Especially in a tropical country like India, all through the year, there are races happening every weekend in all major cities. Please do make your choices of races to provide sufficient time for aerobic base building, race, and recovery to get back to building your aerobic base. Too much racing will adversely affect you with overtraining and injury.

Training, aerobic base building, tempo, interval runs/rides/swims, strength training, race, rest and recovery. This is a repetitive cycle.

It is therefore vital to understand that it isn’t racing time always. Be patient, prepare for a race aerobically, then do tempos, fartleks or intervals and then your race.

After that get back and repeat the same cycle all over again to be a healthy, injury free and a happy athlete. Complete happiness will come from striking a healthy balance between work, career, family, children, socializing, aerobic training, speed, racing, personal bests, rest and recovery.

GUEST COLUMNIST

Ajit Thandur is an entrepreneur and amateur endurance runner/swimmer based in Mysuru taking a keen interest in injury-free training and nutrition. He also conducts Thonnur Swimathon, Tri Thonnur and a run race Chamundi Hill Challenge in Mysuru.

 

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Your Excuses are your most valuable assets

Guest Columnist and Runner, Anjana Mohan talks about how to deal with excuses that prevent you from running.

“I don’t know how”

“I’m too busy”

“I’m not sure my body can take this”

Do you catch yourself finding “reasons” to avoid something challenging? Do you find excuses to resist making the changes in your life that you know you need? Instead of focusing on ways to make things happen we often find ourselves doing the opposite. In each “reason” lies the greatest insight towards becoming the person we ultimately want to be.

James Altucher, an American hedge fund manager, entrepreneur and bestselling author once wrote an interesting article titled, “Ultimate cheat sheet for dealing with excuses”. He points out that the gap between “what I have now” and “what I would like” is exactly all of my excuses. He says that all we need to do is work our way through the excuses. That’s it!

“Either you figure out how to do without it, work around and use alternatives, or simply work to build or create it” – James Altucher.

Here I offer you my learning from Altucher as adapted for the world of running and fitness.

Let’s start with the basics – the four essential steps to beat an excuse:

Step 1: Recognize that your excuse is the limitation that you must work to overcome

Step 2: Ask if you can do without it, or work around it, if not

Step 3: Work incrementally to build or get what you need. If all of that doesn’t work,

Step 4: Ignore the reasons and proceed anyway (the ‘I don’t give a damn’, I’ll do it anyway attitude!).

Now let’s apply these basics to the top 6 fitness excuses we make:

# 1 on the list – I don’t have time (oh come on! Who hasn’t used this one so far? J)

# 2 and a close favourite for the # position is – I’m not a morning person

# 3 and a crowd favourite – the weather isn’t ideal

# 4 I simply can’t afford it at this time (quite a practical issue but there is always an inexpensive alternative)

# 5 I’m too old for this and

# 6 this is one where our inner demons pull us down – I don’t think I am capable of this or my body isn’t cut out for this

Let’s apply the 4-step technique to each and see how that works.

# 1 – I don’t have time

How often do you not have time to take a shower or brush your teeth? Sure, brushing your teeth takes less time than a 30-min run, but there are plenty of 30-min segments that we waste in a day. Can you honestly say that you spend every minute of your day so optimally, that you cannot find a 30-minute segment for a run? Consider that 30 minutes of exercise clears your head and makes the rest of your day more productive than it would have otherwise been

Time is all about perceptions. Being nimble starts in your head. Don’t make a task seem like a huge effort to prepare for. Put on your running shoes and close the front door behind you, that’s it.

Step 1: Recognize that your time is the limitation that you must work to overcome.

Step 2: Can you do without 30 mins of something else you take time for during the day?

Step 3: Can you work in smaller increments ‐ like 5 to 10 mins segments multiple times a day?

How can you work to eke more time out of your day?
It’s never the ideal time to do something that takes you out of your comfort zone, maybe it will be too cold or too wet or too hot. That’s ok. Here’s where you apply Step 4: Ignore your reasons and proceed anyway. Because you learn simply by doing, and the next time you put on your shoes you will automatically adjust yourself to accommodate and improve the experience. But this time around, just leave the house, just go workout and deal with the discomfort. While you work out, you can think about how to improve your next workout experience.

# 2 – I’m not a morning person

Step 1: If this is your reason, your time preference is your limitation to work through.

Step 2: Can you do without? Can you do with less sleep and take naps during the day?

Step 3: Can you carve yourself a different time to work out. If yes, then great, in trying you will find other challenges to work through. If not, the fact that you were not a morning person is now your roadmap to success. Perhaps you need to simply become a morning person for the purpose of fitness alone. If you are successfully working out at other times, and achieving your goals, then not being a morning person is not an issue.

Working to get what you need may mean finding that motivation every morning. Mornings are recommended because the rest of your excuses haven’t been all arranged together by then. By mid‐day or later, many excuses have organized themselves into a mob making the whole effort harder. So, set an alarm clock and just get up when you hear it. No snoozing, no thinking, no leaking energy, you’ve already decided, now just do it.

Successful people don’t usually have the luxury to be morning, night or afternoon people. They simply do whatever it takes, whenever the opportunity is available.

# 3 – The weather isn’t ideal – it’s too cold or too hot or oh my! Looks like rain

Step 1: The weather is hardly ever optimal, so this is a recurring limitation.

Step 2: Can you do without? This may mean forgoing a hair wash after a sweaty workout, the extra time to dry out wet clothes, or the need to feel clean for your afternoon meeting. Perhaps simply doing without the sense of comfort that comes from perfect weather.

Step 3: Can you avoid the weather-related consequences by breaking down your workout –something indoors? Get creative about addressing your reason head-on and conquer it.

Step 4: Forget about the weather and face the consequences. Maybe the outcome is not as you feared after all.

Any time you find yourself using a reason, see if you can recognize a pattern. Have you skipped a workout at least three (3) times before because you found a “reason”?  Three times is enough for you to both recognize the pattern (if you’re being objective), and simultaneously invent a creative way to make “this time” seems unique.
Be objective, if this is the third time, regardless of why you missed the last two chances, use

Step 4: the ‘I don’t give a damn’, I’ll do it anyway attitude.

Just 30 mins and take it cautiously if you need. Your body will remember how to adjust to your “reason”. The extra reward is the feeling of being hardcore, finally working at being who you want to be.

# 4 – I can’t afford it

Step 1: If this is a real limitation, consider how people with very little stay fit.

Step 2: Ask what you can do without or work around not having. Unlike scuba diving, skiing or even biking, which legitimately require some gear, one advantage of running is that you just need shoes. Barefoot advocates preach that even that is optional, with appropriate training. So, the idea that you need to buy tech gear or expensive event registrations is the most permeable and least robust of excuses. You don’t need to “look” like a runner or “dress” like someone who goes to the gym. You simply need to be that person. If that means going out in your scrubs around your house, so be it. There are those who train in combat gear and those who run in sarees. Gear can be an enhancement to convenience and performance, not an excuse for inaction. Sure, if you need to get a prosthetic leg to run, then

Step 3: Work to obtain one or

Step 4: “Don’t give a damn and proceed” anyway, because that’s the best way to develop the motivation to get what you need.

# 5 – I’m too old

Sikh superman Fauja Singh began running at age 89 and is still running today at age 107.

Stanislaw Kowalski only started running (for fun) 16 years ago at age 92, broke records at age 104 and is still running at age 108. No matter how athletic or genetically inclined these men may have been, the ages they began could have easily kept them from running.
Step 1:  Recognize that you are as young as you are ever going to be

Step 2: Work around your age, and better yet, use your life wisdom to be a better athlete

Step 3 & Step 4: Work to build your energy, or simply not worry about your age and give it a shot

# 6 – I’m not capable / My body isn’t meant for this

You can only find what you are capable of by trying it. Humans have the capacity to adapt to situations, survive and thrive through extremes. Casting doubt on your capability, or what your body can or cannot do without even trying is offensive and disrespectful to yourself.

Negativity and positivity are both self-fulfilling prophecies. People redefine their capabilities daily simply by doing.

Step 1: Work to overcome either your capability or your self‐perception

Step 2: Ask if you can do without the sense of physical comfort at all times

Step 3: Work in small increments to build your capability or decrease your need for comfort

Step 4: Forget your perceived capability and just get up and go work out the best you can

People who run with bad form have long given running a bad name. Many use their knees or back as excuses rather than legitimate reasons. If you don’t like running, that’s ok, as long as you have something else that offers the benefits of sustained exercise. If you already have another form of fitness that works for you, then examine what exactly you may be looking for before you begin to apply the steps.

All excuses, whether for fitness or otherwise, map well to this technique. The formula works because it makes us recognize that we are (consciously or unconsciously) choosing our excuses. Once we own these choices, we can opt to engage with our excuses to overcome them.

I conclude with the words of George Bernard Shaw, Irish playwright, critic, polemicist, and political activist:

“The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can’t find them, Make them!”.

GUEST COLUMNIST

 

Anjana started running in the U.S. in 2007 and has helped mentor many from the couch to half marathon. She is passionate about empowering women through running and now runs in Bangalore with Jayanagar Jaguars

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Running with a new fervor

In conversation with Kiran Jeet, a runner who took to the fitness route and gained a new outlook on life.

Kiran Jeet a homemaker in her early 40’s and the proud mother of 2 fantastic boys tells us how running has transformed her as an individual and improved her outlook to life.

FM: Everyone has a story when it comes to how running happened to them. What’s yours?

Kiran: I guess you could say my reason for running followed a typical storyline – wanting to be fit and stay healthy. The year was 2012 and I was tipping the scales at  120kg, I used to struggle to get even mundane, everyday stuff is done and that’s when I decided enough is enough – I need to do something!

Hence, running happened and 6 years on, I am 50kg lighter, fitter than ever before and as healthy as I can be. To me, running is my meditation.

FM: A lot of runners swear by a running coach. Do you share that opinion and what are the benefits of having a coach?

Kiran: I definitely swear by a coach too (smiles away!). During the first 5 years of my running life, I did a lot of it myself through some research and trials, but for the past year now I have been working with a coach. It has been an amazing experience so far – a coach has helped me handle my runs better, stay injury-free, follow a structured training plan, eat right, time for recovery and also helped identify areas of improvement.

FM: How has your training plan changed since you have had a coach?

Kiran: Easy, the main difference between my earlier plan and now is STRUCTURE!

Earlier, it was very haphazard and I just used to run any day of the week with no specific target distance in mind. Today, I follow a plan that includes interval training, tempo runs, speed training, and long runs into my training plan. All of these changes have helped me improve my timings and I feel good about it.

FM: Having a structured plan always seems to work for most runners and I’m glad it’s working for you too. Do you mind sharing a glimpse into your training week, please??

Kiran: As I said before my training plan involves a combination of several running techniques and methods. My training week at a high level is:

Monday               – Rest day

Tuesday               – Speed work out on the track

Wednesday        – Easy recovery run for 50 mins

Thursday              – Medium long run or tempo run depending on the event I’m training for a half marathon or full marathon.

Friday                    – interval training

Saturday              – work on increasing the mileage or hill run

Sunday                 – Long runs

FM: Over the years, you have participated in several events. Do you keep count?

Kiran: In the past 6 years, I have run several half and full marathons across the country. By my estimate, I have completed 15 half-marathons and 4 full marathons so far (the TMM in January 2019 will be my 5th). In addition, I completed my first world major marathon this year in April (The London Marathon).

FM: That’s impressive. In general, do you set a target for yourself on the number of races you do each year or do you play it by ear?

Kiran: No, I do not have a pre-set target in mind every year. I prefer not to compete in every available race but instead focus on a few. For example – I always plan on completing 1 full marathon and 2 – 3 half marathons a year. Anything above that is a bonus.

FM: Fair point – which was your latest run and how did it go from your perspective?

Kiran: The last run I did was the Airtel Delhi Half Marathon in October this year. It was quite an eventful start to the race with a lot of runners falling down owing to the poor visibility and early start.

For me personally, it was a fairly decent race – even though I could not better my personal best from last year (1hour 53mins) but with the training and effort I put in my preparation I had a smooth run and completed the race in 1hour 56 mins.

FM: How do you keep yourself motivated Kiran?

Kiran: When I run, I feel calm, collected and at peace. It’s as though I have been transported into this meditative state where all my worries, troubles and tension have been taken away and replaced with the single focus of having fun when I run.

This state of mind is my motivation and what brings me back to the outdoors every single day.

FM: As with every sporting activity, it benefits you not just physically but also helps shape you as an individual. Do you see the changes running has brought about in your personality?

Kiran: I couldn’t agree with you more. The impact running has had on me is immense – I feel like a whole new person. I have undergone not just physical changes but running has helped me become more confident, focused and steadfast.

I have made friends for life with some of the runners I have met along the way and I hope I can keep running for a long time to come and be part of the growing running community.

FM: That’s a beautiful thought Kiran. For the future, do you have any specific goals you want to achieve in your running?

Kiran: Of course I do – my main goal is to compete in the all world major marathons. I really hope with the right level of training, focus, determination from my side and the right kind of support and motivation will help me achieve this goal.

Thank you, Kiran for sharing your thoughts and we wish you the very best for the future.

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

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Strength Training for Runners with Coach Zareen

Reebok certified core fitness coach, Zareen Siddique demonstrates a few workouts for runners to Protima Tiwary. 

“I am running, why should I be thinking about strength training?” Have you ever found yourself asking this question as a runner? Well, strength training for runners is super important because not only does it help build stronger muscles which are involved in running, but also prevents injuries and helps improve posture, form and eventually, your running performance.

But here’s the thing- runners need a different strength training program than regular gym-goers. Instead of pushing movements like bicep curls, bench press and leg extensions, runners need to focus on building strength in particular muscles that help in maintaining balance and posture, like core and glutes.

I asked Functional Fitness Master Trainer, Yoga and Body Weight Trainer and Diet Coach Zareen Siddique, the face of fitness we have all come to know as @fitwithzareen on Instagram, to tell us some of the important strength building exercises that runners can benefit from. Here is what she had to say.

What got you started on your journey as a professional fitness coach? 

I was always a sports buff, constantly trying out new workouts and working out to be stronger. I took up fitness professionally 5 years ago. I realised it was time to take things to the next level and share the knowledge that I had gathered over the years.

Are you a runner yourself?

I love the outdoors early morning, but I do complete a long run once a week (mostly on weekends) I also practice yoga, callisthenics and free body movements 5 days a week where I clock in 40minutes of a good workout.

 How do you recommend runners should train?

As far as runners are concerned, they need to focus on the core, glutes and back. Here are some exercises I suggest which can be done with light weights.

  1. For the shoulders
  • Stand with your feet shoulder width apart. Bend your arm at the elbow.
  • Keeping your arm bent, move your hand from your shoulder, as if you are marching with your arms bent.
  • Hold weights in your hand to increase resistance.
  1. For the glutes
  • Lie on a mat with your feet on top of a bench. Your feet should be hip to shoulder width apart.
  • Tighten your core and initiate the glute bridge, i.e., push your hips up through the heel while squeezing your glutes. Do not arch your lower back.
  • The top position should have your shoulders and knees in a straight line.
  • Hold for 10 seconds before lowering it. Squeeze your glutes while lowering yourself.
  • Make sure that your core is tightened at all points of this exercise.
  1. For hamstrings
  • Stand with your feet slightly apart. Hold a kettlebell in each hand.
  • Take one leg back and balance yourself on one leg
  • Now bend down (on one leg) without bending your knee. You should feel the stretch on your hamstring.
  1. For the calves and ankles
  • Stand with your feet slightly apart. Now balance yourself on your toes.
  • Squat down without leaning forward, while on your toes.
  • Stand with your feet slight apart.
  • Move your body weight on to your heels and walk.
  • Similarly, move your body weight to your toes and walk.
  1. For the quads (and arms)
  • Stand with your at feet shoulder width
  • Hold a kettlebell in both your hands.
  • Bend down in a squat while holding the kettlebell.
  • While coming up, pull up the kettlebell with both your arms, and bring it to your chest.

ABOUT THE AUTHOR

An Army kid who wishes to travel the world one wellness vacation at a time, Protima Tiwary is a freelance content writer by day and Dumbbells and Drama, a fitness blogger by night. High on love and life, she is mildly obsessed about travelling and to-do lists and loves her long gym sessions like a fat kid loves cake.

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