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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Motivation Comments Off on Run Mumbai Run! – Running Clubs In Mumbai For A Fitter You |

Run Mumbai Run! – Running Clubs In Mumbai For A Fitter You

Running alone has its perks! But if you want to be a better version of you, a fun way to do it is to explore joining a club, writes Protima Tiwary.

Marathon season is upon us! This can only mean one thing- it’s time to get those sneakers out of their shoe closets, wipe off the dust, tie up those laces and hit the track! Getting ready to run a marathon might seem like a daunting task, especially now that it’s festival season and all that you see around you is excuses. Everyone needs a partner to help balance the chaos of city life, but sometimes even a running buddy doesn’t make the cut. It is precisely for this reason that city-based running clubs are now overfull with enthusiastic members, looking forward to getting fit for the season.

Are you looking to join a running club in the city of Mumbai? Whether it’s enjoying a scenic view of the city skyline on Marine Drive, or making your way through the lanes of Bandra, Mumbai has a running club for you.

Here are some options that can help you on your journey to the finish line.

MUMBAI RUNNERS

What started off as an Instagram community has not only turned into motivation for many, but also into a full fledged website that inspires so many Mumbaikars to join the crew on a weekly basis. This running group meets on Thursdays and Sundays, in different locations around the city. Join them on Instagram here.

https://www.instagram.com/mumbairunners/?hl=en

ADIDAS RUNNERS

Adidas hosts running clubs in Marine Drive and Bandra, and is largely targeted towards the youth of the city. Hosted by Ayesha Billimoria, these morning sessions take you through warm ups, a run and cooling down techniques. Adidas Runners also supports a lot of environmental causes through their runs, and this running club encourages participation from all Mumbaikars. To know more about their running schedule, check out their website here- https://www.adidas.co.in/adidasrunners/

STRIDERS

Striders believes in combating the ill effects of the sedentary corporate life through running. This running club aimed at the regular job-goer targets the corporate lifestyle, and aims at promoting the benefits of running and exercising, especially when a large part of the day is being spent sitting. Other than marathon training and running programs, they also have a fitness training routine which you can sign up for. You can find them all over Mumbai.

https://www.striders.in/

MUMBAI ROAD RUNNERS

A non profit venture, this running group is about having fun while aiming to stay fit. Not only do they organize runs, but also award nights, rock climbing, beach football and a whole bunch of other fun activities that promote emotional health. They organize a half marathon and 10K run on the 1stSunday of every month and a 10 miler on the last Sunday of every month. This group is open to all.

https://www.facebook.com/groups/mumbairunners/about/

RUN INDIA RUN

No matter how old you are, or how busy your schedule is, Run India Run is here to help all those who have found their true calling in running. They organize marathon training sessions all around Mumbai, and are the leading running community in India that also focuses on mental, emotional and spiritual health. This running club takes the help of experts to design training sessions.

http://runindiarun.org.in/

Ready to lace up and get social?

 

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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Motivation Comments Off on Running clubs in Namma Bengaluru! |

Running clubs in Namma Bengaluru!

Running alone has its perks but the quickest and fun way to improve as a runner is to join a running club says Deepthi Velkur

Running is that alone time we need, isn’t it? It’s the ultimate “me” time when you can get away from it all, reflect on life’s important matters, or even push your body to the absolute limit in splendid solitude.

So why on earth would you want to ruin all that by joining a running club and have other people chattering in your ear during a steady run? Also, aren’t running clubs meant for those who take running seriously?

Well, actually, no. Choosing to join a club is one of the best decisions a runner can make, no matter the level. You often see a big improvement in your performance and, more importantly, it provides for enduring memories, experiences and friendships.

We all choose to run for different reasons – some to stay reasonably fit, some to lose weight and others to become competitive runners who want to win races. No matter the reason, being a member of a club can help make your runs even better.

Motivation can be a challenge for some of us when we look out of the window and see a cold, rainy morning but knowing that there will be others to share that experience can often be the difference between you going back to bed and heading out the door.

Over the past few years, Bengaluru has developed a thriving running scene and with running groups in almost every locality, it has never been easier for us to join one.

Famed for its pleasant weather, Bengaluru also boasts some scenic routes and parks that can make any runner happy. Cubbon Park, Lal Bagh, Nandi Hills, GKVK campus, Kanteerava Stadium are a few of the iconic running tracks around the city.

Most people run in smaller groups during the week and weekends are reserved for a bit of strength training and long group runs. Running groups start training very early in the day and last for about 2 – 2.5 hrs and on the long run days might be longer.

Out of the 25 running clubs active in Bengaluru today, let us discover a little more about a few clubs:

Runner’s for Life were the pioneers of the running movement in India and they believe in the philosophy of taking running to places it has never been before. The Fuller Life started by Arvind Krishnan is the parent group of RFL. They started out as a google group of runners’ back in 2005. The group meets once every fortnight. They organize three major running events across the city like the Bangalore Ultra, Kaveri Trail Marathon, and Puma Urban Stampede. They were also the first to launch the country’s first duathlon in 2009. The team grew to a few hundred and so did the scope of their events and the connection they built with the running community. They continue to show efforts in supporting the running community in as many ways as possible.

Soles of Bangalore are the most diverse and active group of amateur and like-minded runners who train in and around HSR Layout, Sarjapur road and Bellandur. Santhosh Jayakumar who is one of the co-founders of the group says running is looked as more of an activity to stay healthy and fit. They help organize group running events in the city on Sundays and events/seminars for amateur runners as well. The group strives to remain inclusive and has grown to about 60+ runners both beginners and experienced runners alike who engage and share their experiences for the joy of running. The group also provides training for people attempting to run marathons, injury prevention methods, organize talks on nutrition and many more.

Jayanagar Jaguars (fondly called JJ’s)is one of the oldest and largest running groups in Bengaluru who believe in their mission to deliver a structured and an affordable training program for all be it a beginner, experienced marathoner or ultra-runners. They uniformly follow the structured training program which focuses on building strength, fitness, and stamina across all their 10 locations. Over the years, more than 3000 runners are benefited through this program crafted carefully by their experienced head coach Pramod Deshpande and the same is implemented by designated captains for each group across their locations. Some of their training programs include training for half and ultra-marathons, TWTK (10weeks to 10k) to run the TCK10k, fitness through running for people who want to stay fit through running and many more.

Pacemakers are a group of 100 spirited and strong-willed long-distance runners both novice and experienced who coach under the leadership and guidance of their Coach Pani- an Ex-IAF athlete. He has many commendable achievements to his credit in various competitive races covering varied distances. The primary objective of this group is to train runners to better their performance and run injury-free by applying the right principles of training. They design a structured program for each athlete keeping in mind their current fitness levels and individual goals. The programs are designed to balance the intensity and volume of workouts which gradually reaches its peak before any event. The group trains at Kanteerva Stadium three times a week in interval training, tempo runs, Fartlek runs. The runners are also required to do strength and cross training workouts independently. The long-run workouts are usually reserved for Saturdays which happen at GKVK.

Runner’s High is a community who want to make running and fitness sports accessible to all irrespective of their background and reach their individual potential in the truest sense. They offer training and coaching to walkers and runners whether novice or advanced. Their training programmes are designed by a team of experienced coaches and sports medicine specialists who are themselves runners of great repute. They also organize various running events in the city. Members who train with them, supporters, patrons and the education efforts the team is involved with form the crux of the Runners High community.

While running clubs and running with others do have their merits, some of us like having that bit of time and space where we don’t have to talk (or listen), where we can go any route or direction we want. Go on that solo run once in a while to give you that sense of freedom.

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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