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December 18, 2018 | Training Comments Off on Here’s How You Prepare Yourself For An Obstacle Race |

Here’s How You Prepare Yourself For An Obstacle Race

Protima Tiwary explores how you need to train if you ever want to tackle an obstacle race.

You have been running marathons this season, and in the excitement of the runner’s high you’ve signed up for an obstacle race. Great going! Now it’s time to train to give this your best shot. It goes without saying- an obstacle race is not the same as a marathon, so if you feel you can make your way to the finish line without training, you’d be mistaken.

Sprinting, climbing ropes, crossing over bars, jumping over pits – obstacle races are all about adventure and adrenaline. Training for them requires mental, emotional and physical training. Once you set your mind to train for this race, here’s what you need to do –

Running

Continue running, but this time change your training and incorporate speed runs, hill climbs, sprints and tempo runs in your routine. An obstacle race is all about the running experience and isn’t about how fast you run.

Cross-fit

Incorporate cross-fit moves into your training regime that will help you conquer the obstacles. Exercises like push ups pull ups, rows and bar hangs are recommended. This basically works on your upper body strength, often a weak spot for runners.

Plyometric training

This will help increase fast-twitch muscle development which will help you with jumps and lateral stops- starts. Exercises like springing with added weights pulling you back, box jumps and butt kicks are recommended.

Mobility Training

Concentrate on flexibility and mobility training that will give you a wider range of movement during the race. These exercises help open up all the joints and muscles that are stiff, thereby improving posture and circulation. Yoga is a fine example of flexibility training.

Strength training

This will help improve the strength in your body that will help you with posture and form, as well as help build power that is required to clear the obstacles. Exercises like bicep curls, shoulder press, chest press, farmers walks, squats and lunges are the basic exercise that can be done to increase strength.

Here is a 6-week schedule that will help you train adequately. Consult a coach or a trainer for specific exercise under this schedule.

Week 1 – Build Stamina

Practice different variations in running, climb stairs, go on brisk walks. Build stamina that will be needed on the race day. The fatigue can get overwhelming on the day of the race, so it is better to go well prepared. You don’t want to be out of breath on the first lap!

Also, start practising yoga.

Week 2- Build Strength

Improve your form and build strength that will be needed to clear the obstacles. Incorporate box jumps, climbing, jump squats, pull ups and push ups in your regime. Ideally, perform high repetitions of bodyweight exercises like pull ups, push ups, squats. This will help build muscular endurance and explosive power.

Week 3- Build Upper Body Strength

Focus on building upper body strength as this will be needed for all those rope climbs and bar crossing that need to be done. Incorporate exercises that focus on your upper body muscles- shoulder press, bench press, bicep curls, tricep dips, lat pull-downs are some primary examples.

Week 4 and 5- Practice

Your training towards the end of this plan will include all the exercise in a rotation. This is the period when you need to better your skill. Functional circuits are the best way to train. Set your pace. Set your goals. Prepare yourself mentally.

Week 6- Go slow

Build on strength, but make sure you do not over-do it! Ease up on the training in the last one week. Give your body a little rest by reducing the intensity of the workout. Eat well, sleep well.  Continue yoga.

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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November 30, 2018 | Training Comments Off on Understand the Maffetone Method |

Understand the Maffetone Method

Deepthi Velkur looks into a popular method that runners around the world are adopting to get leaner and fitter.

“We are what we repeatedly do. Excellence then is not an act, but a habit” – Aristotle.

I want to get better. I want to be fitter and leaner. I want to train right without feeling drained out or being injured. I’m sure we have all had these thoughts and questions in our head. Is there a way we can actually achieve this?

The answer is – Yes, we can! The reason for you not seeing any improvements, feeling burnt out or prone to injuries is not only a problem with your training, diet or your shoes. It could be your aerobic base or the lack of it. For an athlete to perform well and overall have good health it is important to have a solid aerobic base. This can be achieved by following the Low-Heart rate training also popularly known as the Maffetone Method.

So what is the Maffetone method?

The MAF Method is a philosophy developed over the course of 40 years by Dr Phil Maffetone which helps individuals take charge of their health and reach their performance potential.

The premise of the method says that by developing your Maximum Aerobic Function(MAF) where you improve your aerobic base, become fat adapted, improving your energy levels, losing body fat, improving athletic performance, minimizing injuries and ramp up your performance potential.

It is a style of training where one focusses mainly on their aerobic running using a heart rate formula of 180- your age. “Most people do not develop good aerobic conditioning as it takes time and one needs to be consistent. Such people end up with poor metabolism and aerobic physiology. In order to build your aerobic fitness, you need to make sure the heart rate does not exceed this threshold and by doing that you’re expending the fat for fuel and not sugar. When you run aerobically you tend to feel energized and don’t have the need to nap or require an energy gel to replenish your carb stores.

Most runners tend to use this method during their base training phase by not allowing their heart rate to spike more than this “aerobic maximum”. You can measure this using a heart rate monitor each time you run so that you don’t exceed the limit and stay 0-10 beats below it. Once the heart rate goes beyond this threshold, the aerobic muscles start to function less efficiently and the anaerobic muscles take over. It’s good to note that Aerobic muscles use body fat and oxygen for energy consumption whereas anaerobic muscles use the glycogen stores within the anaerobic muscle cells which do not last more than 2.5 or 3 mins.

Benefits of using the 180 formula

You have to train at a low heart rate in order to build your aerobic base, a relaxed pace where you are able to make easy conversation. Finding the right heart rate is an individual process. After several evaluations of many athletes, Dr Maffetone came up with this formula to determine an optimal heart rate training zone.

The main benefits of using the 180 formula are that your body is trained to burn more of the stored fat for energy consumption. It also enables you to run, cycle or do other activities much faster over a period of time without overtraining. This happens with sustained practice where your body becomes efficient over time to perform faster with better stamina while maintaining the same training heart rate.

Using the Maffetone Method to build endurance

  • Determine your Maximum Aerobic Threshold: Using the 180 formula, figure out your threshold heart rate
  • Keep a heart rate monitor handy: Get yourself a good heart rate monitor which beeps or vibrates indicating your heart rate has spiked above your aerobic threshold.
  • Train right: Phil Maffetone recommends you to run at your threshold aerobic heart rate. By doing that one trains the aerobic muscles to function at its maximum making you run more efficiently and burning the fat to fuel energy instead of having to rely on the anaerobic muscles. Over time your pace increases while keeping your heart rate below the specified threshold. The training plan should be individualized based on the years of experience as a runner. Do not train in groups as each person’s capabilities are different and vary from one person to another.
  • MAF test: It is necessary to track your progress and course correct along the way. This provides you with the required motivation to push and also to make changes were needed. Always start with a warm-up and run a distance of 5 Km at your maximum aerobic heart rate and record it. Repeat this test at the same time and route every month from now to check how you’ve progressed. You should notice a marked improvement in the MAF timings and subsequently in the race timings as well.
  • A warm-up is must: This is a definite deal breaker with respect to this method of doing a 15min warm-up. We tend to slip warm-ups but by doing that you are spiking up your heart rate and it becomes difficult to bring it down. Hence a gentle warm-up will gradually increase your heart rate and you can see good results.
  • Controlled breathing: By breathing through your nose, you can keep your pace and heart rate under control. You might find it a bit hard at the beginning, but it takes time for the results to show and over time becomes easy to run at slower paces.
  • Maintaining running form and cadence: Running at a slow pace tends to affect your posture and cadence and incorporate one or two workouts after the initial 3 months to work on this.

Challenges and pay-offs

While there are huge followers of this method, there are people who disagree with the method of training. The pace you follow in this method is excruciatingly slow leading to boredom and results take time.

Conclusion: The MAF method covers a lifestyle concept encompassing diet, nutrition, exercise and stress management. Results take about 3-4 months to show. Joining a Maffetone facebook group or a running buddy can help immensely and keeps you motivated to push on.

Be patient, repeat it and the results will follow.

You can read about Ajit Thandur‘s and Pallavi Aga‘s experience with the Maffetone Method.

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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November 30, 2018 | Featured, Training Comments Off on My experiences with the Maffetone method |

My experiences with the Maffetone method

Pallavi Aga is a Doctor, a Nutritionist and a Lifestyle Management Consultant and the Founder of Mind-Body Wellness Clinic, discussing her experience with the MAF method.

At present, I am pursuing preventive health in the form of nutritional counselling for sports as well as lifestyle diseases. I strongly believe that we should focus on the right nutrition as opposed to dieting fads.

I always considered myself a tad invincible (given that I am a doctor and all) but ever since I crossed 40, I have had a few health scares.

Initially, it was weight issues that bogged me down and then I became borderline diabetic and hypertensive. I obviously did not want to live a life dependent on medications so I took up running in 2015 to get healthy and stay fit.

As time went on, running no longer was just a means to stay fit but it became a passion and started participating in a lot of races. Though my pace had improved, I had low energy levels, injuries started creeping up on me and my weight-loss plan reached a plateau.

Combining my training with medical knowledge

I started reading a lot of research articles in order to see where I went wrong and that was when I came across the Maffetone method. Dr Phil Maffetone recommended a unique method of training in which the aerobic base has to be increased using the formula “180-age”. The more I read about it, the more I was convinced about the integrity of the method. I decided to give it a shot and see if it helped me reach my goal.

The MAF method documents that the major part of your running should be in the MAF heart rate zone and as the body gets adapted, the pace will go up at the same heart rate. As running at this zone utilizes fats as fuel hence the need for carbohydrates will reduce and the muscles will work more efficiently.  This method requires a lot of patience as results take time but I used the slowing of the pace to lay the emphasis on posture and cadence.

Implementing the MAF method

I decided to go with this method 2 years ago and assumed it to be easy. I was so wrong. I realized that my heart rate was reaching levels of 160 and above as opposed to 135 (my recommended Maffetone Heart Rate).

I had to make a few changes like incorporating walk breaks into my run, training on fasting, reduction in my intake of carbohydrates, grains, dairy products and adding good fats in the form of seeds and nuts to my nutrition plan.

The journey

It wasn’t easy getting used to this method. I had to run alone with no music so that I could focus on my cadence and correct my stance into a mid-foot strike. My earlier heel strike led to disturbed posterior chain kinetics which had resulted in a bad hamstring sprain.

Despite not many people believing in this strategy and asking me to run faster and add the pre-run carbs back, I never gave in and carried on with the plan. My biggest challenge was ‘fasted running’ as it made me very giddy and nauseous. During the summer, I worked on this area and trained harder keeping my electrolyte balance and hydration in check.

The effects of the MAF method

This method really worked well for me and I saw an increase in my energy levels. My weight dropped and I felt fitter and full of life. The feeling of totally being drained out went away and I started really enjoying my runs. It was exhilarating to feel free and one with nature. Gradually my pace picked up and I was back to my previous pace with the heart rate under control. My MAF pace is 6:15 now. I hope to improve it further with more dedication.

My experiments

A couple of months before my ADHM event, I wanted to increase my pace. So, I did an experiment of training at a higher pace and adding pre-run carbs before interval, tempo and long runs.

I realized that in less than a month, my immunity levels dropped, I felt bloated and I was tired all the time. My pace went up temporarily but I started falling sick, took me longer to recover and my old hamstring injury started acting up again. Ultimately, I suffered a total set back in my running and lost out on the fun of my runs.

I decided to change back to the MAF method and all was good again. I completed the ADHM with a time of 1hr52mins which was 3mins shy of my PB (1hr49mins) last year. I was able to manage this because I moved back to my low heart rate training 15 days prior. I did a day of pre-marathon carb loading and managed to finish the race comfortably despite my health issues.

The current status

Currently, I do all my training runs at a MAF pace and always keep my heart rate in check. Also, I do all my runs including the long runs (2+ hours) while fasting and I don’t really feel the need to eat immediately. I ensure I stock up on complex carbs and most of my calories come from protein and fat. With my energy levels up, I feel like it’s reversed my ageing.

I don’t participate in a lot of events because for me running is my meditation and I like to do only a few events as the competitive nature stresses me out.

In conclusion, I feel the Maffetone method has been a blessing in my life and has helped me reclaim my health. With the knowledge, I have of this method I am confident that I will run injury free for a long time.

My mantra to life was always “Say No to Medicines”!!

Learn more about the Maffetone Method here.

ABOUT THE GUEST COLUMNIST

 

Pallavi Aga is a doctor by profession and an avid follower of eating clean and green with a holistic approach to health and diet. She is actively helping the society towards walking down the path of health through Facebook live events and also with media groups like India Today, Dainik Jagran and Pinkathon.

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November 30, 2018 | Training Comments Off on Why is it necessary to have a training plan? |

Why is it necessary to have a training plan?

Coach Pani, the head coach of the Pacemakers running club talks about why its necessary to follow a training plan.

Training for any endurance event takes an incredible amount of time and dedication. For most of us committing to a time needed for training can seem quite daunting at times. Often, the fear of not being able to dedicate that time to training discourages us to embark on that something new.

Morihei Ueshiba, Osensei ‘Great Teacher’ and founder of the Japanese martial art of aikido once said, “The purpose of training is to tighten up the slack, toughen the body and polish the spirit”.

I draw upon this powerful message to remind us all that we have to carve out time to care for ourselves and kindle our own fire.

Whether it’s your first 5K or a full marathon, the first and foremost step would be to build an ideal training plan that carefully takes into account your personal obligations as well as making the most of every moment of your training. Even a slight imbalance in these two elements can cause negative effects on an athlete’s health, personal life and the race season.

It’s never “a one program fits all” routine as it varies per individual and also every season. The key to a successful training plan is to have one that is specifically tailored to you.

Why do you need a training plan?

  • Gives workouts a new meaning
  • Encourages you to do what is good for you
  • Exposes you to different workouts
  • Puts a lot of emphasis on improvement and
  • Helps you avoid Overtraining (or Undertraining in some cases)

What exactly does a training plan offer?

Taking into account your individual strengths and limitations in relation to your goals, you or your coach can devise a customized plan. By doing this you will achieve 2 things – (a) it will help set the right expectations and (b) help determine the best approach to your training.

  • A training plan gives a runner the instructions and directions on how to scientifically improve stamina, endurance, and speed required to run a particular distance. This can be achieved by following a certain type of workouts step by step which trains the different energy systems and meets the physiological demands required for that distance.
  • It ensures that the runner is progressing in the right direction in achieving their objective without overtraining / injuries by following the “Principles of Training”.
  • Makes sure that a runner is peaking at the right time for Race Day.
  • Motivates a runner to perform better each time when they complete all the workouts as mentioned in the plan.

How are training plans built (10K, HM and FM)?

Once you know what events you want to take part in, it is time to draw up a training plan.

A minimum of 16 Weeks and 24 Weeks of training plan is required to run a 10K, Half Marathon (HM) and Full Marathon (FM) respectively. Here is an overall view of the plans.

16 Weeks Training Cycle for running your first 10K:

  • Base Building (6 Weeks): Work on building your aerobic base to meet the physiological demands for the distance you are training.
  • Strength Workouts (4 Weeks): In addition to your aerobic base building, include hill workouts and resistance training to build strength.
  • Speed Workouts (4 Weeks): Without compromising on the base building and strength workouts, add some anaerobic workouts during this phase of training to improve your speed. But, remember not to start with speed workouts without first building the base and strength phase. Once your body is ready to take the load then add speed workouts and avoid injury.
  • Tapering (1 – 2 Weeks): This is a very crucial period where an Athlete tends to fall ill, immune systems getting affected because of the training load just before race day. During this phase, your workouts should be reduced by 30 to 40 %, but the intensity has to be maintained until the race day.

While devising the training plan include one hard workout followed by one easy workout. In this way, easy workouts can be used as a recovery run, cross training (cycling, swimming) etc.

24 Weeks Training Cycle for running your first HM or FM:

While the steps to be followed remain the same across the training plan (as mentioned above), it’s the duration that varies.

  • Base Building (10 Weeks): As above.
  • Strength Workouts (6 Weeks): As above.
  • Speed Workouts (4 – 6 Weeks): As above.
  • Tapering (2 Weeks): as above.

For an amateur athlete who is looking to finish the race, the amount of time spent running is the most important factor in training. The runner’s focus should be on improving their time gradually to stay on their feet without overtraining and avoiding injury.

Whereas a seasoned athlete should concentrate on the physiological demands required for the distance they train and should mimic the race pace in their workouts.

Athletes who are training for an HM or FM should include one or two 10K and HM races in their training plans respectively to gauge their progress.

Following a structured training plan will help an athlete accomplish their peak performance on race day.

ABOUT THE GUEST COLUMNIST
Kothandapani KC (aka Coach Pani) is the head coach at the PaceMakers running club and a marathoner himself. He believes that his “biggest strength for success lies in the four D’s -Discipline, Dedication, Determination and Devotion”.

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November 9, 2018 | Training Comments Off on When you goof up your form |

When you goof up your form

Common exercises done with incorrect form can cause more damage than you anticipate, cautions Protima Tiwary.

You’ve decided to get into shape, you are all set to hit the gym, you’ve got your workout gear in place, and you’re all charged up to sweat it out. Great job! Take a pause and congratulate yourself, because it takes a lot of willpower and determination to get started too!

Now that you’re here, we’re sure you’ll be expecting results. It takes time, a lot of hard work, a great diet, and most importantly, the right form, to see the strength in your body grow. If your form is wrong, not only will you struggle to see results, but also increase your chances of injury! While you might have trainers and coaches around you to correct your form, there will be times when you might be alone. Luckily for you, there is a way of checking if you’re doing an exercise right.

Here is a list of some of the most common exercises that people get wrong (even after years of training!) Minimise your chances of injury and maximise results with these form checks:

Planks

Mistake – Dipping hips. The dip in your back is what causes your lower back muscles to hurt.

Correction – Lie down horizontally, then lift your body off the mat in a straight line. Squeeze your glutes, and lift your hips so that your head, hips and heels are all in the same line.

Push Ups

Mistake– Flaring elbows too far away from the body (this causes shoulder injury in the long run), not going down fully, bending the hips up and down instead of the body, forehead touching the ground before the chest,

Correction– Plant your feet together, with your palms almost as wide as your shoulder width. When you push yourself up, only your palms and feet should be touching the floor. Make sure you’re coming up straight. Go down slowly, making your chest reach the floor first.

Bent Over Rows

Mistake– rounding your back, curling your wrists as you pull back the weight, moving your hips (excessively)

Correction– Stand with your feet as wide apart as your shoulders, bend at the knees and bend forward from your hips (like a hinge movement done with knees bent) You will now be at an angle of 45° to the ground. The bar should be below your knees, and your back and neck should be straight. Pull the bar into your lower chest, with the elbows moving into your body, pointing upward.

Overhead Press

Mistake–  gripping the bar wide, not contracting the core, doing a fast up and down movement.

Correction–  Maintain a shoulder grip at the bar, contract your core (and glutes) to maintain a neutral spine, and push your chest out a little. Your elbows should be pointing to the ground (not to the back) When you lift the bar up, move your head slight back while maintain the straight upper body form. Once on top of your head, bring it down slowly till your chest with your elbows pointing straight down.

Hanging Leg Raises

Mistake– swinging of the legs, swinging of the body, lifting legs only halfway.

Correction– Hold on to the bar, and make sure your body isn’t moving. After stabilising yourself, lift your legs as high as you can (keep the legs straight) If you are just starting out, bend your legs and try getting your knees as close to your chest as possible. If you have  a strong core and grip and wish to increase the difficulty level, try touching your toes to the bar that you’re holding (without bending your leg of course)

Bicep Curl

Mistake– swinging the upper body while doing the curls, curling the wrists too, not bringing the weight down fully.

Correction– Focus on using only the biceps. Stand (or sit) straight, place our arms at your side and lock the elbows into your body. Now slowly pull the weight up, and lower it without moving your elbow out of it’s position. In order to keep the forearm out of this movement, leave your wrists a little loose. When you lower the weight, make sure your arm is fully extended.

These exercises are the most common ones that almost everyone does while training, and more often than not the correct form is ignored. The injuries might develop after a long time of doing the exercise in an incorrect form, but why wait for an injury when you can prevent it and learn slowly? Progress is slow, you need to be patient, and if you’ve been working hard and using the correct form, the results are bound to show.

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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October 22, 2018 | Training Comments (1) |

Want To Run Better? Work On Your Core!

Are you a runner who’s looking to get better at the next race?  The Protima Tiwary has a few fitness tips on how you can work your core.

What if we told you that all the strength in your legs would build up if you concentrated on building a strong core? That is right! A strong core will help you run better and faster because it will improve your posture and speed. The core sets a solid foundation for the strength of your entire body. So if you want to ace that next run, it’s time to start working on the core!

A huge misconception is that doing crunches is the only way to build the core. Before we begin, let understand what “core” stands for.

The “abs” consist of the rectus abdominis, obliques and transverse abdominis.

  • Rectus abdominis : starts at the pelvis and ends at the lower chest.
  • Obliques: these run down the sides of the stomach diagonally.
  • Transverse abdominis is an internal muscle (gets activated when you suck your stomach in)

When you run, all three muscles work together to provide strength to your legs.
Noted below are a few exercises that will work your core, and come highly recommended by trainers and coaches around the world.

1. Plank
Planking builds isometric strength and sculpts your core. It is also one of the most convenient exercises to do! All you need is an empty patch, and be it at work, home or the gym, a 1 minute plank is enough to get those core muscles activated. Include planks in your routine daily. To increase the effectiveness, place your legs on a higher surface (like a bedside stool or the stairs) and then plank on your elbows. Another variation would be to do a side plank.

2. Lying down bicycle
This too could be done at home or at the gym, depending upon your convenience. Lie down on your back, hold your legs 3-4 inches off the ground, and start cycling in the air. Make sure your legs don’t touch the floor. You can use your hand to support your lower back so that your legs stay in the air.
Doing this daily comes highly recommended.

3. Bridge 
Another convenient exercise, this helps build strength in your lower back as well as your core. Lie down with your feet flat on the floor, and lift your hips so that they are in a straight line with your shoulders and knees. Hold this for 10 counts. Make sure your hips don’t dip. Include 5-6 reps of this in your this daily.

4. Lateral leg raises
Lie down on your side, and lift your leg to around 45 degrees. Make sure this is a controlled movement. Do 30-40 reps per side. This exercise not only works on your core, but also the calves, hamstrings and glutes!

5. Modified bird dog
Get down on all fours. Lift your right arm so that it is parallel to the ground. At the same time lift your left leg so that your thigh is now parallel to the ground. Your knees should be at 90 degrees. This will activate your glute muscles too. Hold for 10 counts, then switch sides.

The best part about these exercises is that they can be done anywhere, and not necessarily at the gym. Include these basic exercises to your daily routine, and you will see how your performance improves.

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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October 17, 2018 | Training Comments Off on Preparing for the marathon season? Here’s some advice |

Preparing for the marathon season? Here’s some advice

Deepthi Velkur had a chance to talk to a few runners on how you could prepare for the marathon season. 

For many runners, the desire to run a marathon is all about achieving a personal goal. For others, it could be the desire to push the envelope and see how far they can go with their bodies. Perhaps, a friend talked you into it, or you want to get fitter, or you’re running for a noble cause such as building awareness for a local charity.

Whatever the reason, you need to hold on to it and constantly remind yourself of it often during the months leading up to the marathon season.

Each marathon is a new adventure in itself! Making that overwhelming and sometimes breath-taking decision to run the traditional 42.195 km can not only be quite uplifting but it can also give you the much-needed energy to kick-start your training.

Whether it is your first time preparing for a marathon or one of many, a good overall approach to your mental and physical training is as important as a specific running plan, which can help you be at your best on marathon day.

To help us better understand how you can go about this, we spoke to a few professionals and here’s what they had to say.

Kothandapani KC (fondly called Coach Pani), is a running coach with the PaceMakers running club and a marathon runner himself.

He recommends that for a first-time marathoner, the focus should be on completing the distance comfortably and not worry about speed or timing.

For a seasoned runner though, someone with at least two years of running experience and multiple 10Ks and half-marathons, Coach Panihe recommends the following:

  • Build a training plan 6 months ahead and work backward i.e. 24 weeks, 23 weeks and so on.
  • Run at least 4-5 days a week focussing on one speed workout, one strength workout like uphill runs, one long run, and two easy runs in between.
  • Run your long runs 60-90 secs slower than your target marathon pace and increase your long runs by not more than 10%.
  • Every fourth week cut back your total mileage to 50% to avoid overtraining.
  • Break-down the 6 Months into three parts – base building, converting the base building into speed endurance and race-specific workouts.
  • During long runs, prepare yourself as if you are going to run on race day such as getting your gear ready, waking up early, hydration strategy, pre-snacks etc.
  • Ensure you follow a proper nutrition plan and adequate rest to overcome both physical and mental stress.
  • Always listen to your body. Do not over train – helps minimize the risk of injury. To track this, check your resting heart rate and if it’s on the rise, ease off on the training for a bit.
  • Race at least two Half Marathons during your training period, trying to improve each time so that you get an indication of your progress in training
  • Taper down your training in the last two weeks. Be careful to not fall sick or catch a cold
  • Plan your race day strategy such as at what pace you want to run, hydration points, when to use gels etc. Note: don’t try anything new on race day – stick to the plan!
  • Finally, believe in yourself, believe in your training and think positive. Start the race slow and build the pace gradually. Aim for negative splits.

Sandeep CR, an Ultra-marathon runner and is part of the Mysoorrunners running club shares his advice:

  • Prioritise your races in terms of which race is of top priority, where you want to do well and train accordingly.
  • Build your training slowly. Keep a weekly mileage of 45-55kms which will help you to build endurance.
  • Go on long runs as you need to get used to being on your feet for long hours.
  • Run a few tune-up races before the main race to know where you stand and where you could improve.
  • Keep a close watch on your nutrition intake and give yourself time to recover.
  • 80% of your runs should be at an easy pace and 20% should be tempo or speed work.
  • Slow down your training in the last 2-3 weeks as overtraining will lead to injuries.

Shahana Zuberi, an amateur runner who has run a few half marathons and is part of the Bangalore Fitnesskool running club feels to run a marathon, one should have:

  • Great inner strength.
  • Eating right during the training phase.
  • Focus on building endurance rather than speed.
  • Plan your training well ahead of the race and do not rush into overtraining due to lack of time as that might lead you to injuries.
  • Patience and perseverance will help you achieve your end goal.
  • For running a half marathon in specific, you can work on building speed during the interval and tempo runs and
  • Finally, rest well as your body needs to recover from all the hard training.

So, there you go – you’ve heard it straight from some of the experts – train well, eat right, rest enough and be patient.

These key steps will help you develop a healthier way to run making it more fun, with better results for body, mind, and soul.

I end this article with quite a quote by Paula Radcliffe (three-time London and New York marathon winner) – “In long-distance events, the importance of your mental state in determining the outcome of a race can’t be overestimated.

Something for all of us to reflect on.

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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September 20, 2018 | Featured, Training Comments Off on Running your first 10k – Part 2 |

Running your first 10k – Part 2

In the second part, a detailed training plan is presented by write Coach Pramod Deshpande to help you achieve your dream of running your first 10k.

The Training Phase

Endurance running is more than just “running itself”, as it also comprises of supplementary exercises like core, stretching, plyometrics and strength building exercises. Additionally, sticking to a nutrition plan and having proper time for rest and recovery are critical factors. Let us discuss these aspects a little more in detail.

Training plan

Here is a suggestive plan giving you an idea of how you could gradually increase the intensity of your workouts and mileage, include strength training and gym, stretching and core exercises etc. Following the below schedule will help you complete your 10K. This is more of a generic program and a better way is for you to get a customized program that suits your fitness levels and health parameters.

WeekMonTueWedThuFriSatSun
1Basic warm-up exercises – only walking – finish with stretching and a couple of sets of core exercises
Rest30 mins walkRest30 mins walkRest45 mins walkRest
2Basic warm-up exercises – only walking – finish with running drills, stretching and a couple of sets of core exercises
Rest35 mins walkRest35 mins walkRest55 mins walkRest
3Basic warm-up exercises – only walking – finish with dynamic plyometric moves e.g. jumping jacks, one leg hopping, both legs hopping for 10 minutes followed by drills, stretching and a couple of sets of core exercises
Rest45 mins walkRest45 mins walkRest60 mins walkRest
4Mix jogging and walking. Add one day of the gym for basic strength training. Don’t forget the pre and post run routines. Get a massage to relax.
Rest45 mins walk & jogGYM45 mins walk & jogRest60 mins walk & jogMassage
5With each workout gradually reduce walking and increase jogging. Continue with gym and pre and post run routines.
Rest55 mins Walk & JogGYM55 mins Walk & JogRest70 mins Walk & JogRest
6By now you should be able to jog 50% of the time. Focus on jogging continuously. Speed is not important. Continue the gym and the pre and post run routines.
Rest55 mins Walk & JogGYM55 minutes JogRest80 mins Walk & JogRest
7Target to jog 60% of the time. Do not worry about speed, try continuous jogging. On weekends, ensure you complete the time, even if you are completely tired, this will be the longest jog before the race. Do not miss the Gym and the pre and post run exercise routines.
Rest55 mins JogGYM55 mins JogRest90 mins Walk & JogRest
8Repetition workouts, do not walk in a repetition of 10 or 15 minutes, you have a 45 sec rest after each repetition. Do not miss the Gym and the pre and post run exercise routines. Get a full body massage after the workout.
RestRun 10 mins – 45 sec recovery (Repeat 4 times)GYMRun 15 mins – 45 sec recovery (Repeat 3 times)Rest80 mins JogMassage
9Same as week 8. Last week of gym, strength and plyometric exercise. Continue with stretches.
RestRun 10 mins – 45 sec recovery (Repeat 4 times)RestRun 15 mins – 45 sec recovery (Repeat 3 times)Rest40 mins JogRest
10Workout same as last week, mileage is less. Continue stretches. Get proper rest
Rest35 minutes jogRest35 minutes jogRestRace

Rest & Recovery

This is the most neglected part of your preparation. Once you start your training, in all anxiety to achieve results, you are likely to push yourself to the maximum and fail to add a rest day. But, unless you recover from the fatigue of your previous workout, starting the next day’s workout is counterproductive. A recovery gap of 24 hours between your workouts is extremely important.

You will see advanced athletes doing workouts daily and elite athletes doing workouts twice a day but they are tuned to take such loads and also manage adequate rest.

Do not do any work out on rest days. Typically, with these types of workloads, you will require additional sleep which is another facet of recovery. A 7-8-hour sleep routine is essential.

Event Day

You will be ready physically and mentally for the event only if you factor in all the aspects of preparation, training, nutrition with sufficient rest and recovery days.

Some key aspects to keep in mind for the race day is to

First, Completion- Do not focus on timing rather push yourself to complete the race as a lot of time and effort has gone into preparing yourself for the race. Factors such as speed, finish time, doing better than the person next to you can be given focus on your next race and you need to prepare for them accordingly.

Second, the golden rule of endurance running, nothing new on race day- Your pace during the race (no matter who overtakes you), running gear, food, and hydration before, during and after the race should be exactly the same as it has been during the training phase.

Lastly, Look Back – once all the euphoria subsides, look back from where you started, how dedicated was your preparation, how many sacrifices you made along the way. Then, consider what you achieved during this time – improvement in fitness parameters, a finisher medal that you have completed your 10K run, the discipline, and patience you learned along the way, the amazing new friends you made …. The list will be very long – savor it and be proud before you start thinking about your next target.

Happy Running!

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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September 19, 2018 | Training Comments Off on Running your first 10k – Part 1 |

Running your first 10k – Part 1

Are you considering endurance running as a serious fitness activity? If yes, great decision!, writes Coach Pramod Deshpande. In this two part article learn how you can achieve this dream.

As someone who enjoys running himself, I have to say that endurance running will bring about an extremely positive change in your life while making it an enjoyable and fulfilling journey.

No matter the reason – an influential social media post, well thought out decision to correct some fitness parameters or just the curiosity to try something new, this is an activity for everyone and learning a few aspects of it will help a long way in preparing for it.

Let us start with some basics – the 3 fundamental truths of Endurance running:

  • Current fitness level – Fitness is not like a positive bank balance that you can draw upon at any time. You have to start from the baseline of your current fitness level. All your glory day medals and trophies are of little use if you have not been active in the recent past. We all have that friend who cannot stop talking about his sporting achievements in school and college and we often wonder – if he/she is healthier than I am? Fear, not my dear friends, if he/she has been as inactive as you in the recent past, he/she has very little advantage over you when this journey begins.
  • Patience is name of the game – “The two most powerful warriors are patience and time” – Leo Tolstoy.
    You may be in hurry to post a pic on social media of you taking a bite of the finisher medal of your next big race but your body is going to take its time to prepare itself to cover that distance. So please give enough time for preparation.
  • Perseverance and discipline – You might run fast for the first couple of weeks but that is short lived as your body will start complaining as weeks go by. Do not focus on speed at this juncture but your emphasis should be more on getting out and putting in the mileage day after day as per your training schedule.

Preparation before the start of your journey

Before you get down to training, there are a few things to sort out:

  • Clear your calendar – This is going to be a dedicated preparation and will require changes to your daily routine. Keep aside 90 minutes of your dedicated time (preferably in the mornings) for training minimum thrice a week for the next 10 weeks from the start of this journey.
  • Make a commitment to yourself – You can always find ample reasons to miss that training – but if you stay committed, you can always spare those 90 minutes no matter what the situation might be.
  • Prepare for lifestyle changes: You will see a lot of positive changes in your nutritional discipline, proper sleep and rest patterns – open your arms and embrace it, you’re becoming a healthier version of you!
  • Select a target event – It becomes easier to achieve your goal if you have in mind an event to participate in such as a 10k, to begin with. To give yourself enough time for preparation, choose an event 10 weeks away and always choose a reputed event as the support on the course and other facilities are better.
  • Guidance for preparation – Running is natural to all of us, however, serious preparation for such an event requires proper guidance and monitoring. One of the options where you could receive this guidance would be to join a running club as they have well-designed training modules, the services of an experienced coach and group running is fun. While the other option you have is to select an online program but these programs typically lack personalization, monitoring, and most importantly encouragement when you’re feeling low. A note of caution here, an advice from some runner friend, knowledge nuggets from ‘Google University’ are not really effective ways to prepare and can have serious drawbacks. Be wise in your selection.
  • Running gear – Having the right gear is motivation in itself – always have a dry fit t-shirt, comfortable, light and flexible running shoes, water bottle and exercise mat before you start.
  • Health Checkup – It is always recommended to get a health checkup and get your doctor’s opinion before you start this journey.

Nutrition Discipline

Nutrition planning is more an individual aspect and therefore instead of getting into specific food aspects, let’s talk about ‘Nutrition discipline’, which is essential for endurance running. Doing a lot of trial and error during this training phase will help you find out what suits you best. Here are a few pointers:

Regularity in food intake: Endurance running is a long duration activity and gastric distress (running on an empty stomach) is an important aspect especially during early morning runs. Regular food intake and the right quantity play a major role in setting your body clock for this long duration activity.

  • Fixed time for food intake: Set a timetable for food intake based on your daily routine and stick to it. Have an early dinner so that you digest your food properly and are ready for the morning run.
  • Smaller quantities: Train your body to eat meals every 3 hours as this helps to reduce the quantity of each meal without compromising on nutrition and absorption.

Before the Run: Typically, the training begins in the morning and with an 8-hour gap from your last meal, it is important to eat a snack rich in carbohydrates like a banana or slice of bread with peanut butter as the body will need the energy to run.

During the Run: For workouts that last more than an hour, carry small qualities of some carb-rich snack e.g. couple of groundnut bars, glucose biscuits, dates, jaggery, energy gels etc. It is important to get used to eating during the run.

After the Run: Eating a protein and carb snack within 20 minutes of your exercise gives you the maximum benefit. Carrying your post-run snack with you is best as eating after you get home or after 45 mins is not ideal. You can carry boiled eggs, protein shake, protein bar, an idly with lots of sambar etc.

Hydration: Your general hydration requirement will increase as you will be sweating a lot. Keep a water bottle handy. You can also get hydration from buttermilk, fruit juices, fruits, coconut water etc.

  • Before your run ensure you have water at least half an hour prior to the run.
  • During the run drink whenever you feel thirsty. It is all a matter of practice and you should not worry about the loss of pace due to water stops as dehydration at a later stage will slow you down even more. Adding carbs & salt supplements to the water e.g. Fast & Up, Enerzal, Gatorade or a homemade mix of sugar, salt & lime is a good option.
  • After your run, remember to drink water or water plus supplements immediately after the run. However, you need to continuously hydrate yourself in the first hour of completing the run.

In the next part we have a training plan and much more. Keep reading!

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

Read more