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Sub 3 hour marathon at the Boston Marathon 2025 - Amoljit Singh Gill's journey to accomplishing his dream
Newton Hills - Boston Marathon 2025 - EYES ON A SUB 3 HOUR MARATHON TIME!
BATHINDA HALF MARATHON 2018
I took to distance running in 2018 with the half marathon (21.1 km) at the New Delhi Marathon in Feb 2018. Being from the Indian Armed Forces we are subjected to rigorous physical tests and running distances upto 10 km but never gone beyond that. I considered myself a novice in distance running and a timing of 1:45:32 in my first half marathon was pretty decent and got me hooked onto running. I started to research more on distance running and all that it entails. Interactions with fellow runners in the forces gave me further insights.
I decided to seek professional help and the searches on the net threw up Nivedita Samanta & FitRabbits. I loved the name of the enterprise and the fact that Coach Nivedita seemed really passionate about her work. I signed up and thus started my journey into the fascinating world of distance running.
MAIDEN MARATHON 2019
MAIDEN MARATHON & PERSONAL FOIBLES A few half marathons later, I ran my first marathon (42.2 km) at Tata Mumbai Marathon in Jan 2020. My honeymoon with distance running seemed over as I had aimed to finish in 3:45 but struggled to finish in 3:56:42. I realised running a marathon is an entirely different ballgame. What followed was a break from running due to Covid and then injuries induced by my poor lifestyle. I stopped my coaching programme with Nivedita and became a centurion as far as my body weight was concerned !
After a break of almost more than two years, I motivated myself to start running during my tenure in Gangtok. The clean air and beautiful surroundings were the external stimuli I needed, I think. I started training with my Tata Mumbai Marathon 2020 training programme and some guidance from Mr Vivek Menon (a friend from Mumbai) from July 2022 onwards. I also added strength training and a healthy lifestyle in terms of diet (increased protein intake) and sleep (ensuring at least seven hours on most days).
Tata Mumbai Marathon 2023 was when I was going to test myself again. I had put in the hard work but the demons of 2020 still haunted me. I started very cautiously and it seemed that I was waiting to hit the WALL at 32 km. I was pleasantly surprised when I felt strong and full of energy at that point. I accelerated and every few kms I was surprised that I was feeling fine and seemed well on course to beat my target time of 3:30. I finished in 3:18:24 with a negative split. I was over the moon !
It was at this moment, across the finish line of Tata Mumbai Marathon 2023 that I was first introduced to the term – ‘BQ’ (Boston Qualified). A lot of fellow runners were asking me if I had BQed?? I did some research on BQ and it was basically achieving the qualifying time to run ‘The Boston Marathon’ and thus started a love affair. The Boston Dream had been conceived in me.
I realized I needed to go below 3:10 to BQ for my age group. I had signed up for the New Delhi Marathon 2023 and decided to give it a shot. With a gap of just five weeks from Tata Mumbai Marathon, I ran the New Delhi Marathon and finished in 3:08:18. It was definitely a BQ but way too slow to make the cut-off, which generally is in the region of 6-8 minutes below the BQ time. I needed professional support again.
Boston Qualified
with a 16 minutes 29 seconds buffer!
RUN LIKE A RABBIT TO BQ! Once the decision was made, I knew that no one was a better fit than Nivedita and I reached out to her. Both of us went back to the drawing board and after a year of training that included a lot of runs around a 200m helipad, I clocked a 3:03:31 at the New Delhi Marathon 2024. It was a BQ and I had a buffer of six minutes and 29 seconds. The cut-off for Boston 2025 was six minutes and 51 seconds and I would have been agonizingly short by 22 secs ! As luck would have it, I was turning 45 before 21 Apr 2025 (date of the race) and thus was considered within the 45-49 age category and had a buffer of 16 minutes and 29 seconds.
I WAS IN! THE BOSTON DREAM WAS SLOWLY TURNING INTO A REALITY!
Human wants are endless. And I had a new WANT – RUNNING MY FIRST SUB 3 HOUR MARATHON AT BOSTON.
VDHM 2024 1:24:10
I shared this dream with my Coach, Nivedita, and we got down to business. She made a blue print for a slow build-up that included running, strength training, yoga and cross training. It was slow and deliberate. We did the strategic foundation work till the Vedanta Delhi Half Marathon 2024 and unlocked the timing of 1:24:10.
The plan was to race no marathons till Boston. We would focus on building up speed and test it at time trials planned at the Indian Navy Half Marathon (10 km) on 02 Feb 2025 and at the New Delhi Marathon (Half Marathon) on 23 Feb 2025. We were on course with timings of 37:54 & 1:21:44, respectively.
UPHILL & DOWNHILL REPS WITH RAVI!
NO HILLS IN DELHI, YOU SAY? Post this Nivedita put me through a gruelling four week training programme that included a lot of hill workouts (with whatever inclines we could manage in Delhi NCR). Emphasis was on downhill running as well as uphill running. Rinchen and Ravi were my constant companions through this gruelling period. Rinchen with all the support and Ravi pacing me at unearthly hours. They both made sure to always leave me with feedback that did not dishearten me and at the same time never let me get overconfident. Vijay, Gaurav and Peeyush also chipped in for a lot of my runs. Our favourite segment was the loops discovered by (the sadistically & clever) Nivedita during her cycling activity – Shankar Road, Prof Ramnath Vij (not Kovind- Coach!) Marg & Ridge Road. Our quest for hills took us as far as the NSG Campus in Manesar too. The toughest segment was the Mandir Lane - 800m of torture!
A niggling injury in the left groin that surfaced during the New Delhi Marathon 2025 started spreading to the left hamstring and glute also. It was a bother but not enough to hinder running. A quick visit to Paridhi Ojha at Enkinetik Performance Clinic made me temporarily fit till Boston, beyond which I would have to do proper rehab. Finally after a series of send-offs and warm wishes from my running group, Lutyens Road Runners, I was on my way to Boston. The dream was happening.
BOSTON STRONG 2:58:41
PERSONAL BEST & MY SECOND BOSTON QUALIFIED TIME!
THE BOSTON DREAM COMES ALIVE!
The flight to London was uneventful. At London suddenly every second person on the flight was wearing a Boston track or cap. It seemed that more than half the flight was filled with people going to Boston to run. I made a huge faux pas while waiting to board. Helen Obiri (two time Boston Women’s Champion) came and sat next to me for 30 mins in the waiting lounge and I had no idea that I was sitting next to greatness. No autographs and no photos due to my stupidity !
I landed in Boston and checked into my AirBnB. From the moment I landed, I felt a slight strain in my left hamstring but I shrugged it aside thinking it was due to the long flight. When it persisted the next day, I confided in Nivedita but she allayed my fears by saying it was a by-product of tapering. I followed her detailed notes to the T. As meticulous as she is, she gave me detailed notes on what and when to eat and drink, and what to do or not to do daily. Each and every piece of advice given by her stood me in good stead in hindsight.
I landed on a Thursday afternoon and was so jet lagged, that I skipped doing the mobility workout and after some basic shopping and dinner, I slept early against popular advice. I was up early the next day and post the mobility workout I went for a final speed check run of 11K through Harvard and along the Charles River. I visited the Expo the same day and did not waste any extra time other than collecting my bib and some memorabilia from the Adidas counter. An early evening was planned but dinner with some Indian friends got prolonged and I ended up sleeping at 11. Saturday was an easy 5K. Jeff, my American friend working in India, was kind enough to take his Honduran friends and me to the start point at Hopkinton and after a sumptuous lunch we drove the whole marathon route back. Jeff was running his sixth Boston and knew every minute detail of the route by heart. The rest of the day was spent relaxing. I stuck to meals of chicken and rice from a nearby Mediterranean restaurant to load up on carbs and save time in commuting. I was hydrating well and consciously trying to replace proteins with carbs in my diet from Friday onwards. I avoided doing any organized shakeout runs (Nivedita felt that you end up running much more and expending a lot of energy pre and post these organised runs) on Sunday and after a 30 min solo run, I did some stretching and just rested. I may have overdone the carbohydrate loading on Sunday after two huge meals of rice and kebabs. I slept early but woke up by 3 am as I was too excited to sleep long.
I followed my morning pre-race routine of loading up on carbs and some foam rolling. My bus loading was to start at 7.30 am from Boston Commons and I was there by 7.40 am. I was wearing an extra layer of throw away clothes including old woolen socks as gloves. I had carried a pair of old shoes from India too but as the weather was not cloudy at all. I wore my Alphaflys from the room itself. I decided not to struggle to get on a bus and wait patiently for the last lot and save energy by sitting on the pavement till such time. It proved to be a slightly unwise decision as by the time I mounted a bus it was already 8.30 am and the bus dropped us off only at 9.50 am. I barely had 35 mins till my start time. I discarded my layers in the bus itself and finished all my snacks including an energy bar, banana and carbohydrate mix in the bus. I slowly jogged my way through the Athletes Village and the crowds till the Staging Area. A quick loo break and I quickly consumed my gel and made it to my Corral 2 of Wave 2 (starting serial allotted to me based on my qualification time) at 10.20 am. I only had five minutes to do a quick warm-up and it was time to roll. I barely managed to do some leg swings. I was slightly irritated with myself for poor planning but calmed my mind and focused on the race.
THE RACE AS IT HAPPENED! Wave 2 was underway at 10.25 am sharp. The weather was perfect. Around 12 degrees Celsius with a smattering of clouds and no wind. I was to stick to a pace of 4.15/km for the first 5K but I found myself hovering around 4.20 pace due to the lack of warm up and the large crowds. I kept myself calm and slowly increased the pace and averaged 4.17 at the 5K mark. I was confident that I would make up time ahead. The idea was to be patient till crossing Heartbreak Hill and then go hell for leather with all I have left. I thought the course would be easier than I was feeling at the 5K mark but kept calm and trusted my training and hard work. I was consuming a gel every 5K and two salt capsules every 30 mins. I felt a little heavy on the stomach and every gel after 5K seemed to add to the heaviness. I made the mistake of not taking water at every station and was going to pay the price for this later.
Unlike other events I have taken part in, everyone who started with me kept running with me. The road wasn’t opening up. I was doing a check every 5K and seemed to be on course with my planned splits. The kms went by and finally I was approaching the famous Wellesley College and its legendary Scream Tunnel!! All the college girls were screaming for a kiss but I didn’t see any runner in my visual range get distracted. I was a good boy and kept running without kissing through the Scream Tunnel. I was so drawn by the energy that I almost skipped my gel at 20 km taking it a good 1 km later (SORRY, COACH)!
I was looking forward to the Newton Hills now. My left glute and hamstring were definitely under strain but holding up and not hindering my running. As we were approaching Newton, the headwinds built up and the cold gusts were stinging the face. This continued right through all of the series of four Newton Hills. My quads were already feeling trashed after a considerable amount of downhill running, and then the famous set of four Newton Hills appeared and these headwinds just made it more difficult.
Suddenly I noticed, a couple of ladies drafting behind me and I felt like a knight in shining armour for a few moments till the reality of the struggle hit me again. Somehow I pushed myself knowing that post Heartbreak Hill I will run for my life. Finally, Heartbreak Hill arrived and although I was beginning to strain, I knew the worst was soon going to be behind me.
As I crossed Heartbreak Hill, I knew I had sufficient gas left in the tank and a timing around 2:56 was within reach. I opened my stride and let go and barely had I reached the end of the downslope post Heartbreak Hill, that I felt cramps. It started with the right hamstring and calf and then on my next step, it started in my left hamstring and calf too. I was in panic for a few moments and felt my dream shattering. The lack of hydration had come to bite me. Salt capsules by themselves are of no use if not backed up with enough fluids. I calmed myself and realized that if I shortened my stride the cramp wasn’t being felt. So I tried to increase my cadence with a shorter stride. Popped a couple of salt capsules and took water at every station. I felt that I might just be able to carry the day through. I looked at my watch a million times to check the distance and pace. The average pace which had been at 4:12/km had dropped to 4:13/km. I knew I had no margin for error now. I looked out for the famous CITGO sign signalling a mile left and tried to feed off the energy of the crowd which was unparalleled. Thoughts of the hard work I had put in and the support of my inner circle kept pushing me through the occasional cramps.
Finally I came to the famous point from where you take a right on Hereford and then left on Boylston Street. The final sprint is a long one with five rows of crowds shouting and cheering on both sides. I just was so zoned into the timing and the finish line and as I neared I remembered that I had to get some good finish line poses too !
I crossed the finish line and stopped my watch and it read 2:59:03.
I just wanted to immediately start crying – I don’t know why. Maybe tears of joy at achieving my target or maybe tears of relief at getting through when all seemed over. I did the famous zombie walk and collected my medal and rushed to collect my luggage and get to my phone. I wanted to see my official timing and also call up Rinchen, Nivedita and Ravi. I needed to vent out everything with the people who mattered most. The official time read 2:58:41 and I was overjoyed. I made video calls to my Three Musketeers and cried and laughed and just soaked in the moment.
THE BOSTON DREAM WAS A REALITY. THE BOSTON DREAM HAD BEEN REALISED.
5 things I learnt from my first Marathon!
Running a marathon - all 42.2. km of it is not easy. It’s not meant to be easy. You can definitely ease the pain and have an enjoyable race day, though. Arijit Ganguly, newly minted marathoner from the FitRabbits running team shares his journey.
Running a marathon - all 42.2. km of it is not easy. It’s not meant to be easy. You can definitely ease the pain and have an enjoyable race day, though. Arijit Ganguly, newly minted marathoner from the FitRabbits running team shares his journey.
After actively running for almost 3 years (~600 kms in 2017, ~800 kms in 2018, ~600 kms in the first half of 2019) including 9 Half Marathons, I finally decided to take the giant leap and train for a marathon. Initially, I didn’t have a specific race in mind but as per the timelines, a Q1 2020 race was something I was looking for. Luck happened and I was selected on the ballot for the only WMM Major in APAC, the Tokyo Marathon! I had 5 months to prepare. However, I was diagnosed with Dengue that took most of November from me. It then left me with 13 weeks before race day.
2 weeks before I toed my first marathon start line, organisers cancelled the Tokyo Marathon for amateur runners due to the uncontrolled spread of Coronavirus. Yes, it was heartbreaking but I was super lucky to have the IDBI New Delhi Marathon in a week's time. The only hitch for me to consider - do I have enough time to taper? - only 1 week between a 65 KM week (45 KM weekend) and race day. A quick call with the coach and we decided to take the calculated risk - Game On!
I finished my first marathon with a timing of 3:56:47. It was a dream debut and I can’t think of anything that could have gone better. Here are 5 things that I learnt from this journey of becoming a marathoner.
1. Give yourself at least 14 weeks and stick to the training plan. There is no short cut here. You can find multiple training plans online or you can train under a coach as I did and I will tell you why.
Running for 60-80 kms a week takes a heavy toll on your body and it’s key that you train and then cross the 42.195 finish line without an injury.
This is where a coach adds a lot of value - tweak the plan based on improvement in performance, pains and injuries during the training cycle, prioritize areas that need more focus than others - can be running form, cadence, speed etc.
On Rajpath, more than half way done!
2. Good sleep is super important and underestimated. There were days when I had to pick between running and sleeping and I would pick sleeping to ensure I am getting enough rest and then distributed some of the distance to the rest of the running days to maintain the mileage (after consulting with coach).
The importance of sleep is even more in the week before the race. You trained hard, got all the mileage to back you - now all you need is a fresh pair of legs that have just recovered from the crazy mileage. Most Garmin watches let you track your sleep.
I slept 9h on Thursday night, 7.5h on Friday night and 5h on Saturday night (the race started at 4 am so I had to wake up at 2 AM).
Image: Me in Blue, Shantanu (pacing me on the left)
3. Start slow and ensure you have enough left in you to be able to perform better in the second half. My target race pace was 5:37 min per km for a 3h57min finish.
I started at a pace of 6 min per km for the first 3 km to get into the rhythm, warm up properly and settle into a mental state that this will now go on for almost 40 kms and 4 hours!
One of the things from the race that made me really happy was being able to do a negative split - that too by more than 8 minutes. (First half 2:02:27 second half 1:54:20 - this was about 3 minutes faster than by Half Marathon Personal Best)
There will be times in the first half that you will feel you can run faster - save that oomph for the second half! Luckily a friend agreed to pace me for the 2nd half and I remember him telling me how amazing it is to increase pace at the time everyone else is slowing down. It’s an unbelievable high!
Last 6 km to go!
4. Mastering the psychology of “Mind over muscle”. This has been explained in the book How Bad Do you Want It by Matt Fitzgerald. I spent 30 minutes reading some key pages during the last week before going to sleep.
In a nutshell, it explains that one cannot improve as an endurance athlete except by changing one’s relationship with perception of effort.
Hard physical limits exist but almost no athlete ever reaches them because the purely psychological limit of perceived effort tolerance is already encountered first. The slowing down, in most cases is not mechanistic, but voluntary!
Last 50 metres. Sprinting to the finish!
5. Have at least one training run simulating the race day gel plan (and salt capsules if it’s part of your plan) - most likely it will be the longest of your training runs. Replicate the scenario that you will have on the race day - carry the waist pouch/ hydration pack/ water bottle you plan to have during the race day.
I have seen a lot of runners not feeling comfortable/ sometimes with nausea when they consume the 4th/ 5th gel on the race day.
Plan the gel as per the water stops. I took gels at 8K, 16K, 24K, 32K and 39K and salt caps at 10K, 20K, 30K.
Next up, Berlin Marathon 2020.
Please share any takeaways from your marathon experience!
Thank you, Ari for sharing your experiences! So proud to have been part of your journey.
2020 Run Like A Rabbit coaching plans - few slots available!
Beast Mode Success - Banish these 5 thoughts
We know that working out is really difficult to do, especially if you are new to it or going back to a routine after some time.
Is your brain constantly judging you for making your body do things like burpees, or run at ridiculous timings?
Hang tight, don’t let the mind overcome your honest endeavors to turn your Beast Rabbit mode off.
We’ve faced these wars with our brain for decades and we’ve compiled our 5 most entertaining thoughts that cross our minds during a tough day in the gym, at home or during a run.
How many of these can you relate to? Comment & tag your friend
Remember, the sense of accomplishment after your 10 sets of exercises or 15 minutes on the elliptical and even 30 minutes of walking and yoga makes you feel on top of the world.
Your increased energy levels, thanks to the higher levels of insulin and serotonin, help you get into that positive frame of mind.
You begin your day or end it, depending on when you work out, with a stronger sense of self-belief and motivation.
FitRabbits, hop onwards to your next workout!
Easy hacks to unleash your fittest self!
“Try to be like the turtle - at ease in your own shell.”
Have you been keeping off your fitness goals for too long? Do you want to get started, but don’t know how? Are you too busy to get the workout you need?
If getting started is the biggest hurdle, this article might be just what you need right now.
I. Set those Goals- Be your personal warrior
Each of us has different motivations to workout. Brooke Shields once wanted legs like Steffi Graf while Madhu wanted to stay active around his 2 year old and Neha wanted to go from couch to 5K in 6 weeks.
Whatever your goal, believe in it. Define your long-term goal and then make specific, realistic and time bound short-term goals.
Short-term goals should last four to six weeks. For example- working out 3 times a week for a beginner.
Long-term goals are the end goal, spanning a few months and close to a year. Things like living healthily, lowering cholesterol, losing ten kilos or more (the right way, of course), running your first-half marathon or a marathon, etc.
Remember, that your goal has to work for you- it's your personal journey to become a better you.
Write your goals down- slap it on the fridge door, behind the bathroom door, in front of the closet, or wherever you do your morning thing.
II. Plan your activities for heart-thumping fitness
Identify your favourite fitness-related activities- is it the serenity of yoga that appeals to you, or the music thumping beats in a spinning class or just the breeze on your face during a walk or run or all of them?
Find the activity or the set of activities that get your feet moving and your energy levels up.
Figure out how you'll follow these activities. Sign up to classes, find a training plan, etc.
Set some achievable challenges during each activity. For example, if your goal is to run a 5K, start with walking for 25-30 minutes each day and vary your speed and distance as you get more active. Add a few lunges, crunches and pushups along the way.
III. Time - it's precious!
We’re all stressed for time in today’s busy life. To discover your new rabbit-self, you'll have to get into a routine. Routines slowly help form habits, and the benefits can range from stress relief to regulated blood sugar levels to lower risk of heart disease. Start young, stay young!
Decide how much time you'd like to dedicate on daily and a weekly basis.
Setting some time aside can help you stick to your routines and boost your confidence in the workout or the activity of choice.
Pick a time and stick to it. You can always add to your basic routine and mix your workout to make it more fun in future.
Research suggests adults require 30 minutes of physical activity a day. But dont worry if you cant squeeze in 30 mins in one go. Split it into 15 min sessions and you go for it!
IV. Reward yourself regularly- carrots are important.
Some people are motivated to exercise because they genuinely love it. But if you are one of those people who doesn’t, then rewarding yourself once in a while will drive your motivation to stick to your goals.
Rewards are very personal and vary from one person to the other. You can set up your own rewards and frequency.
Small(daily) rewards :
Put Rs100 in a jar every day you workout (building into a larger reward)
Watch your favourite TV show (only) on days you workout
Open WhatsApp only after you’ve finished your workout
Bite into some dark chocolate after 30 minutes of active workout
Medium (weekly, fortnightly, monthly) rewards:
Watch a movie / game
Shop for one frivolous item online
Get a massage
Eat your favourite dessert
Longterm (3, 6, 12 months) rewards :
Vacation with friends
Splurge on an outfit / watch / shoes
Indulge in a 5/7/9 course meal
Plan something with the kids (and let them know. They’ll ensure you get your workout!)
V. Clean your Diet
Studies show that not only is fast food bad for long-term health outcomes, it can also cause sluggishness, lack of motivation and reduced performance in our day to day lives.
Moving to a balanced, nutritious diet goes hand-in-hand with a good workout as it increases productivity, enhances mood and helps in losing or controlling body weight.
In India, we have plenty of healthy breakfast options like roti-subzi, poha, upma, idli-chutney etc that one can make in minutes. Add freshly chopped carrots, beans etc to make them even more interesting.
Getting started is really a mind game. Follow the process and you will start to see the results. Sometimes, pairing up with a friend, sharing your goals publicly or simply challenging yourself to a 21 day NO MISS workout could do the trick.
Do you workout regularly? What has your first experience been like? Tell us more in the comments section below!
Experience a rewarding race day!
You’ve signed up for your first race- a half marathon? Congratulations! It can be a life-changing event. For some people, the experience will make you hungry for more. The distance tests you mentally and physically.
Here are my top 5 recommendations to have a fabulous race day!
Trust your training: Quality over Quantity.
You must follow a training plan spanning at least 10-12 weeks, featuring days of different intensities & workouts. A training plan can be customised by a coach (like me) or you can download one from the internet.
Avoid overtraining – if your plan says 4 km at a certain pace, follow that.
Two weeks before the race, bring down your weekly mileage by 60-40% (called taper).
Pay attention to your recovery days - this will allow your body to recover and bring you one step closer to optimal race day performance!
Training with a group or a buddy will keep you excited, accountable and motivated.
Caution: Nearly every runner will have an opinion on training, etc. You need to decide what suits your personality and stick to it.
2. Go the distance: Weekly long runs and race pace runs are key.
Stay focussed on getting proper mileage before your race. A half marathon is not a casual distance, your body needs to learn to endure.
Spend time on your feet during those weekly long runs. You can progressively go longer, every week. Remember to focus on your breathing & posture. This will power you through the final kilometres.
Run at least one 17-19 km distance, at least 2 weeks before your race.
Try and do speed workouts, at least once a week to learn your race pace. This will help you get used to running fast and not get overwhelmed on race day.
3. Fuel right: Practice during training, nothing new on race day.
Running a half marathon is stressful for your body and it is important to know what fuelling and hydration options keep you from shutting down, well in advance.
During your training runs (long runs, specially) try different types of energy gels and sports drinks. This will help you understand what suits you. I recommend the Unived RRRUN range of products.
Don’t forget your pre-race and post-race fuelling. Find meals that are easily digestible and help you optimise your recovery period.
On race week, try nothing new. Tried and tested meals and drinks are best.
Carb loading-2 days before the race, you should get about 60-70% of your calories from carbs at breakfast, lunch and dinner. Best food options: potatoes, rice, fruits, vegetables, whole grains.
On race day, get about 500 calories before your race. I eat oatmeal and a banana and wash it down with some tea.
During the race, sip water at every aid-station but you don’t have to drink the entire cup. Take a gel every 40 minutes of activity (recommended).
4. Slow and steady wins the race.
A week before race-Learn as much as you can about your chosen race course – is it hilly or flat? What will the weather be like?
Before the race, make sure you have tried and tested your running shoes (at least 50 km mileage done), apparel and watch. Lay out your race gear before you go to bed. Keep the safety bins with your bib.
Cut your toe nails to avoid blisters, use Vaseline/anti-chafe balm, nipple bandages to prevent any blisters/cuts/chafing.
On race day-
Get to race start at least an hour before. Visit the toilet. Warm up properly. Take deep breaths. Carry a small bottle of water with electrolytes, sip while you wait. It will calm you.
When you start your race, tell yourself to hold back, go steady and easy. Try to run your first half slower than the second half (called a negative split). Take it slow. Your body will be grateful, later.
Stay calm, be mentally tough, and talk to yourself. This helps me immensely. Don’t let people passing you overwhelm you. Remember how you've worked through fatigue during training and how you can do it again. Stay positive and visualising yourself crossing that finish line, strong!
Break up the race into smaller segments. It will make the distance feel more manageable.
5. Enjoy the day, soak it all in.
If it’s your first time or your tenth, remember to revel in your run. Worrying about time will stress you out and you’ll not be able to pay attention to the incredible energy at the event. I’ve learnt this the hard way, over 5 full marathons.
So, just enjoy the feeling of pride at the beginning of your race. Hold to that feeling through your race distance. If you feeling like it, high five spectators, thank race volunteers, enjoy the scenery, smile for the photographers!
Your training runs will prepare you to run the first 19km easily, and the adrenaline and excitement of completing all of that distance will carry you to the finish line.
After your race is done, wear your medal with pride, get some food inside you, spend time with your training buddies or running community. Take photos, smile, and then head home and get that well deserved rest.
This article was also featured on Men’s Health India website.
Running Injuries & Remedies
The reality for every runner’s journey is you will hit a few snags along the way. If overlooked, these can become serious injuries that can force you to take a long break from running. However, we can easily avoid them by paying due attention to your running basics.
Here is a complete breakdown on the 5 most common running injuries:
1. Runner’s Knee or Patellofemoral Pain Syndrome (PPS)
Considered to be the most common running related injury, PPS is the pain around or behind the patella (kneecap) during or after your runs.
Cause(s) - Repetitive running/over training, biomechanical issues or muscle imbalances – weak glutes, hips, tight hamstrings, quadriceps. PPS occurs when your weak or inflexible muscles can’t control hip and thigh movement or give enough support to the patella.
Prevention - Pay greater attention to your running form, strengthening and stretching routine. Reduce your running mileage, avoid downhill running and opt for softer surfaces- treadmill, grass, elliptical training or swimming. Icing, taping and some pain killers may help.
Incorporate focussed leg strengthening workouts - at least 2 times a week.
Improve running form to shorten stride length and land with knees slightly bend.
Remember to warm-up & cool-down and also to stretch and foam roll your hip flexors.
2. Shin Splints or Medial Tibial Stress Syndrome
This injury, plagues new runners or those getting back into running. When the muscles and tendons around your shin bone (tibia) get inflamed, it causes a stabbing pain in the front/outer or inner side of your leg.
Cause(s) - Doing too much, too soon. Also, your running gait, wearing incorrect shoes for your arches (high or flat) or worn-out shoes can cause this.
Prevention - At the first sign of pain, stop running for a few days. Ice the shins for 15-20 minutes. Get a blood test as your vitamin D and calcium levels may be low. You may need to get new sneakers with better cushioning, stability or insoles that support your arches.
Remember to build mileage slowly- no more than a weekly increase of 10%.
Strength work should focus on hips, calves, core and include lateral movements.
Don’t forget to stretch your calves, hip flexors and back, too.
3. Iliotibial Band Syndrome (ITBS)
The iliotibial (IT) band is the connective tissue that stretches from the pelvic bone, along the outside of your thigh bone (femur) and connects to your knee. When the IT band gets inflamed, you will feel pain on the outside of the knee, specially while running.
Cause(s) - Sudden increased mileage, weak muscles- glutes & hips- and too much downhill running.
Prevention - Stretching, strength training and foam-rolling. You need strong gluteal muscles to stop unnecessary shifting of your pelvis and femur that causes ITBS. At the onset of pain, please stop running and spend a few days either swimming or using the elliptical trainer.
Strength train at least 2 times a week - focus on hip-abductors and gluteal muscles.
Foam rolling twice a day or daily stretching with focus on hips is beneficial.
Re-asses your running form (Get a running coach!)- Perhaps shorten your strides.
4. Plantar Fasciitis (PF)
When the connective tissue in the soles of your feet that support your arch (Plantar fascia) get inflamed, it causes pain in the arches of your feet, close to your heel. PF is usually at its worst when you get out of bed in the morning.
Cause(s) - Excessive over-pronation or supination, weak core muscles, tight hip flexors, calves and feet. Runners with very high or very low arches are susceptible. Sudden increase of mileage causes it, too.
Prevention - Rest, icing, calf rolling and stretching, and foot-strengthening exercises. Wear shoes with extra cushion and get lots of rest.
Use a frozen water bottle, tennis or golf ball to roll the balls of your feet, twice in a day (I’ve tried and tested this!).
Strength train your core, calves four times a week and stretch daily.
Recovery time can range from three months to a year, so be patient!
5. Achilles Tendonitis (AT)
When the tendon that connects the two major calf muscles to the backs of your heels, is stressed or is weakened, it causes pain (AT). Don’t ignore, as it can get very serious and may take up to six months to go away!
Cause (s) - Bad running form, rapid increase in mileage (hills and speed work) or a naturally flat foot. Runners with a weak posterior chain of muscles (calves, hamstrings, glutes), different leg lengths and other muscle imbalances are highly susceptible.
Prevention - Proper stretching, focussed strength training and the good old R.I.C.E. (rest, ice, compression and elevation) technique.
Wearing supportive shoes, especially if you severely pronate will be helpful.
Strength work should include- eccentric heel drops, calf raises, burpees, squats, lunges.
If you notice, nearly all injuries are a result of overreaching your goals and beating your body. So please pay attention to your running posture.
Yes, I’ve suffered from some of these but have managed to come back fitter and stronger.
Here is the link to tried & tested warm-up, cool-down and strength training routines.
This article was written by me for Men's Health India. It is featured there, too.
The Running Basics
Have you decided to start running or complete your first race this year?
Running well can be daunting. Worry not, here’s my list of top 6 things to ace your running & fitness routine!
Have you decided to start running or complete your first race this year?
Are you someone who has been running but struggles to achieve milestones?
First up, Congratulations! You have accomplished the most important step, that is the willingness to get out of your door!
Running well can be daunting. Worry not, here’s my list of top 6 things to ace your running & fitness routine!
1. Set small, realistic and consistent goals- Be S.M.A.R.T.
Remember, each of us has diverse body compositions, metabolism levels and athletic abilities. Irrespective of what fitness level you are at, you will need an individualised training plan to improve your cardiovascular and muscular endurance.
Completely new to running? You must define your routine yourself. Begin with making running a habit- a few minutes per day, a few times in a week. Set a 4-week goal like running your first 3 km, or if you're someone who regularly walks or works out, your goal can be to run 5 km.
A regular runner? Think about setting a big goal for the year – maybe breaking a certain time (breaking 2 hours for half marathon?), progressing longer distances from a 5k/10k? Depending on your fitness levels or goal, you’ll need to follow a 12-week or 16-week plan. If you want to get faster, your training plan should help you prepare for exactly that.
It is easy to be all gung-ho about running and want to go as fast as you can. Don't! Go slow and steady. It takes some time for all the muscles, ligaments, tendons, joints and your lungs to adjust to this new form of exercise. This is applicable to all people, across all abilities. Treat yourself when you achieve those smaller milestones- extra cheesecake, deep-tissue massage, a pizza & movie night.
2. Practice makes perfect. Build a strong base. Then, work on speed.
Your first step, should be build a strong base spanning at least 4-6 weeks. Over time, you will get less breathless and stronger. Remember, a good warm-up and cool-down are essential too!
Beginners, get into a running routine 3 days/ week. Twice a week, do shorter runs (20 to 30 mins) and on Saturday/Sunday do a longer run (40 to 60 mins or longer). It’s okay to alternate between running and brisk walking, initially. Once you find a run/walk ratio that works best for you, gradually increase your running time and decrease your walking time.
Seasoned runners, break your week into 4-6 training days.
Easy Runs twice a week at a comfortable, conversational pace for muscle recovery.
Confidence building Speed Runs at least once week. Start with a warm-up of 2-3 km of easy running and finish with a relaxed cool-down of 2-3 km. Intervals can range from 200m to 1 km, depending on the race you are training for. For 5k - 100 or 200 m; for 10k- 200-400m; for half marathon- 800m to 1km.
Long runs to improve fitness, build endurance should be done once a week. Go for distance rather than time - slow it down, be patient, and don't worry about your pace.
Cross training at least two days in a week. More info, below.
Score free training plans on the internet (Hal Higdon’s plans are popular. I followed it for my first 21km back in 2010) or hire a certified running coach in your city or online (consider me!).
3. Cross Train- don't forget your other muscles!
Runners are prone to injuries related to glutes and hip flexor weakness. So, it is important to build optimum strength, improve muscle power, eliminate any muscle imbalance and increase endurance. Activities such as swimming, yoga, pilates, body/free weight or other functional training activities are great cross training options.
If you're joining a gym, or are already part of one, weight train 2-3 times a week. Remember to use lighter weights, do more reps per set and focus on key body areas.
Do a 4 to 6 week strengthening plan with focus on your key muscle groups- core, glutes & hamstrings, shoulders, back & arms. You can switch up your routine.
If you’re unsure, seek help from a certified coach, fitness trainer or physiotherapist.
4. Nutrition & Hydration
What runners should eat and drink is the subject of many ill-informed discussions. Remember, carbohydrates and fat are primary energy sources for endurance exercises such as running. Protein plays the crucial role of recovery, as do vitamins and minerals. Consult a nutritionist for more information on a balanced diet.
Finally, staying well hydrated is VERY important to prevent dehydration and to avoid any negative effects towards your performance. Remember, your blood and other fluids help remove waste products and bring nutrients to tissues for repair. So, replacing lost fluids as quickly as possible after running, will speed your recovery.
On average, you should be drinking at least 1.9 litres per day. Depending on your training intensity and weather conditions, you need to drink up one and a half times the amount of weight you lost.
Water and carbohydrate replacement drinks containing sodium are excellent for staying hydrated.
5. Rest Up- your body will love you for it!
Top athletes like the world's fastest man Usain Bolt vouch that sleep is an extremely important part of training. Your body needs to recuperate and will thank you by being injury free.
Dedicate one day per week for total and complete rest.
Consider investing in a foam roller. Foam rolling helps minimise your body's aches and pains by addressing the layers of connective tissues, called fascia, that surround all the muscles in our body. This helps increase your range of motion, lower risks to injury and improves recovery time.
As I have mentioned before, remember to eat a balanced diet consisting of healthy fruits, vegetables, whole grains, meats and stay hydrated!
6. Stay motivated, join a running group in your city.
The power of running groups is incredible. Since running is for runners and runners are such social beings, a running group helps with training and sharing the joys (aches, cramps & sweat, too) of finishing that race. It is fairly easy to find one. I, personally, totally love the Adidas Runners- a global community currently in the cities of Mumbai, Delhi and Bangalore in India. It’s free, it’s fun and it’s wonderfully empowering.
In conclusion, remember to enjoy the process. Be patient with yourself and your body. Believe in the process, believe in yourself. Happy Running!
[1]http://dx.doi.org/10.1016/j.jacc.2014.04.058
Running Form Basics
Running better is not necessarily about running faster.
Here are 5 good posture tips that will help you run more easily, have fewer injuries and breathe more easily.
“‘Running is the greatest metaphor for life, because you get out of it what you put into it.’”
Running better is not necessarily about running faster.
For me, running is like practising an art form - new skills and techniques to be learnt and practised, to reduce pain, injury and to have continued positive gains as I keep running.
Running with good posture will help you run more easily, have fewer injuries and breathe more easily.
Here are five key aspects of your running form that you should pay attention to.
Think ‘Tall’ - Let’s take it from the top. Imagine yourself as a puppet, suspended from a thread. Remember, the head leads and the body follows. So, keep your head up, and focus on keeping your back straight, your chest and your shoulders level under your ears. Not doing so will restrict your breathing and put strain on your lower back.
To breathe easier, relax and square your shoulders, and do not tense your back muscles.
It is normal to slouch when you’re tiring from your run. Remind yourself to ‘Be the puppet’ and poke your chest out.
A good drill to do is to raise your shoulders up to your ears every km or so, and then drop them back to their normal position. You can also do this as a warm-up.
Eyes ahead, please - It’s safer, it’s better and it will help you focus at the finish line (eyes on the prize, people!). You should look about 10 to 20 feet in front of you. Remember, where the eyes go, your head will follow. And from the above point, we don’t want to do that. So, keep the head up and not stare at your feet.
If you don’t, you’ll land more heavily, and become susceptible to several feet, shin and leg problems.
You will also end up putting tremendous strain on your neck and shoulders- they have to work very hard to keep the head from falling.
Finally, you’ll lean forward and shorten the front of your body, thus leading to more difficulty in breathing.
Swing your arms! Legendary coach Ron Warhurst convinced us that arm swings regulate your leg turnover (more in the next points). So, quicker movements of the arms will help you to get the opposite leg back on to the ground and into your next stride, more quickly.
Keep your elbows bent at 90 degrees, wrists relaxed and at waist level (it’s okay for them to brush lightly on your hip).
When I started out as a runner, I would hold my arms stiffly near my chest and stick them to my sides. Don’t do this! You will tire more and feel your shoulders and neck get tight.
Instead, try to move your arms backwards and forwards without allowing them to cross the midline of your torso.
Remember, coordination in arms movement will give you wonderful power and energy and help you run better. Arms & shoulder strength workouts will help you get better!
Quick feet, knees in line and point those toes forward - Try to maintain short, quick strides that are low to the ground (called stride turnover), make sure that your foot strikes under your knee, not in front of it. Try to be keep your body weight on the balls of your feet.
Always keep a slight bend in the knee, it will help you stick with that forward lean and with changing your feet with ease.
It doesn’t matter whether the heel, your mid-foot or your forefoot hits the ground first (more on this, in another article). Just move quickly, one foot to the other, thus distributing ground forces between your joints, ligaments and tendons.
Also, keep your toes pointed in the direction you want to go - Not inwards or outwards but forwards.
Do not try to lengthen your stride and over-reach with your foot- there’s a greater chance of you getting injured.
If none of the above is your natural movement, you’ll need some practice. Be mindful of doing it over short distances first. Be patient. Some skipping, boxing inspired drills or speed ladder drills or Plyometric exercises help, too!
Synchronise your breathing with your running strides. This it will help get more oxygen-rich blood flow to power your muscles and provide you with increased energy.
Avoid shallow chest breathing while running.
Practice rhythmic breathing and/or belly breathing- it will divide the stress of running between both sides of your body equally, help with foot strikes and The right breathing technique will help you maximise training outcomes, stay relaxed and injury free.
I, like many runners, use either the 2:2 or 3:3 (for low intensity runs) breathing plans. For example, I take two steps to inhale and two steps to exhale during medium-intensity work.
Yoga will really help you improve your breathing skills through controlled focus, specially through pranayama.
Considering the dust issues in our country, it is advised to breathe in through your nose and breathe out through your mouth.
Remember, if you are just starting out, go easy.