In conversation with Shiv Shankar Kosgi, an operations manager and coach with the Hyderabad Runners Society and an injury-free runner, as Deepthi Velkur discovers.
Shiv Shankar Kosgi prides himself on being an injury-free runner despite being on the road for more than 6 years now. An operations manager and a coach with the Hyderabad Runners Society (HRC) by profession, Shiv has also competed in prestigious runs across the country such as the TMM, AHM, ADHM to name a few. He enjoys his running, focuses on staying injury-free and his immediate goal is competing in the stunning Comrades Marathon 2019.
I had a chance to catch up with Shiv and listen to his story.
FM: How did you take to running? Why?
Shiv: Back in 2008, I started going to the gym to lose weight and to stay generally fit. I moved to Hyderabad from Pune in 2012. At that point, I suddenly had a fascination for running and a friend of mine Steve Nipps introduced me to the Hyderabad Runners. I ran my first half marathon that year and felt elated at the end of the run – I have not looked back ever since. Over time, I started scaling up to longer distances and I have always enjoyed running because for me it is not just about fitness or weight-loss, it gave me much more – it gave me an identity.
FM: Apart from being an avid marathoner, your inclination has always been towards understanding the science behind running and its effects on the human body? How did this interest come about?
Shiv: From the moment I picked up running, it has turned into my passion and that passion for running became my profession eventually. When I noticed the change and the positive impact it had on my physical appearance, mental fitness and the lifestyle change it had brought about, it really fascinated me to explore more about the scientific methods and my approach to training.
FM: There has been a sudden shift in people wanting to stay fit and have especially taken to running? How and why do you think is the reason behind this shift from when you started running in 2012?
Shiv: It’s really great to see a sudden shift in people wanting to lead a healthier lifestyle and the fact that humans are meant to move around and stay active rather than just sit and do a desk job. People have picked up running as a preferred form of fitness activity for various reasons as it is considered to be quite economical for everyone, an activity that can be performed individually, the euphoric feeling you get after every run, helps lose or maintain weight, a sharp mind even as you age, reduces your risk of cancer and finally running adds years to your life.
FM: You have been a coach for the Hyderabad Runners since 2014? How do you go about with your training?
Shiv: I strongly believe in discipline, determination, and dedication in terms of training, because long distance running is an endurance sport and to sustain yourself and be better each day you should follow a systematic training plan and set appropriate goals. Endurance sport is very demanding & taxing on the body. Hence one should give equal importance for recovery and nutrition and always listen to your body signals and never do too much too soon.
FM: What is your strategy to keep runners motivated and be consistent with their training?
Shiv: I have a very simple strategy – connect with trainees regularly, speak about progress and performance, correct them where necessary and make training fun for them.
FM: How do you train your runners to stay injury-free?
Shiv: As I strongly believe in a scientific training approach my recommendation is to always – set a realistic goal, put a training plan in place, follow the training plan, maintain a training log, measure performance at regular intervals, slow down and rest, give nutrition equal importance and do strength training twice a week. Follow this and you will be injury free.
FM: How have you been able to manage coaching as well as the other functions of the running club as an operations manager?
Shiv: Well it was a complete shift of career from an IT job to sports management. Hyderabad runner society (HRS) is mostly driven by volunteers and is a Non-Profit Society. I was the first full-time employee to join HRS when the trend of running was just picking up in India. As an Operations Manager, my job role was not just about coaching but included planning and conducting training programs for runners across various locations by hiring professional athletic trainers. Simultaneously, I manage the yearly events calendar in the planning and execution of events and training runs from end to end.
FM: How do you see Hyderabad runner’s society growing in the coming years?
Shiv: Hyderabad Runners Society is the first running club in India which is registered as a non-profit society and is institutionalized. Today, there are more than 6000 members on google groups and 20K plus followers on social media. Hyderabad Runners have really helped and inspired thousands of people in transforming their lives and following a healthier lifestyle. It has been a great platform for people in many ways, as it has made a positive impact on the residential communities, corporates, institutions, NGO’s etc.
In the past 5 years, the number of runners and running groups has grown dramatically – today there are more than 25 sub-groups within the twin cities of Hyderabad and Secunderabad and has runners of all age groups and all walks of life. As the trend of fitness grows globally, we will witness a growth in the number of runners and running groups as this will, directly and indirectly, have a positive impact in the society in various ways.
FM: Dr.Phil Maffetone was the Event Ambassador for the 2016 Hyderabad Marathon. Do you encourage your trainees to follow the Maffetone method of training? If yes, why?
Shiv: In the current day and age, we have various methods of training to choose from, have access to training coaches and training plans. Even before we discovered Maffetone method of training, we had a mentor and coach Mr Bill Pierce, the Chairperson of Health Sciences department at Furman University, South Carolina, US. He is the author of the training program “Run Less Run Faster” and we have been following his training plans since 2010. Later on, we discovered the Maffetone method and I would encourage people to follow this training method if its suitable for them. MAF (Maximum Aerobic Function) training emphasis totally on the Aerobic training which is very good for anyone who wants to pick up running and scale up to long distances because training in aerobic zones prepares runners for the long distance while keeping the heart rates in control and don’t end up burning out.
FM: A final question – do you set yearly targets for yourself in terms of the races you will be a part of and have you been able to achieve it?
Shiv: I always choose which races to run in a calendar year and classify them as ‘A’ race and ‘B’ race. ‘B’ races are part of my training runs and ‘A’ races are the ones where I set goals and achieve my personal best. This way I have been able to achieve my targets.