Gearing up for the run

As the city readies itself for the Mumbai Marathon, one sees runners occupying tracks in parks, on roads and beaches. But preparing for a marathon goes beyond just running a certain number of kilometres, says Kaushik Panchal, a certified marathon coach.

Kaushik’s Runners Academy provides runners a structured training plan to avoid injuries. Closer to the marathon, they intensify the training by adding a challenge every day. “The actual training starts six months before the marathon. For the first three months, we ask do a 15-minute long warm-up followed by brisk walking for 45 minutes,” shares Kaushik.

Ace Runners is another space providing expert solutions for marathon enthusiasts. Himanshu Sood, co-founder, focuses on strength and core muscle development. “We have a 75-minute training programme wherein 20-25 minutes are dedicated to stretching and the rest for running,” he says, adding that the training varies with every runner. “If a runner chooses to run a 42-km long marathon, we train them over a period of eight months. On the other hand, if a client opts for a half-marathon (21 kms), training begins six months before the marathon,” he explains.

Exercise routines come with their own shares of injuries. And while running, which seems like an easy one-foot-after-the-other process, it isn’t as simple as that.

Physiotherapist Dr Zahabia Basrai presses on the importance of an injury-free run. “My goal as a physiotherapist is not necessarily to improve a runner’s performance. But the run is more effective when they follow the instructions of their physiotherapist,” she says.

Agreeing with Zahabia, Himanshu mentions that his academy takes special care to avoid injuries altogether. “For the first two months, we don’t encourage running at all. But after that, we instruct to begin with 45 minutes of running. Eventually, raising the bar for them. With time, their stamina improves,” he explains.

Of all the activities taken up in preparation for the run, Runners Academy also provides power yoga for strength training. “This is to ensure that all muscles are active. Power yoga helps in strengthening core and back muscles. It is like a gym without any equipment, just using your own body as a weight,” he says.  

While there is strength required to achieve kilometre long goals, Zahabia adds that a lot goes into conditioning of the runners, considering how a lot of them aren’t athletes but amateurs.

“There is a lot more conditioning required when it comes to training amateurs for marathons. Many marathon runners get into running at a later stage in life, making them susceptible to injuries,” she points out.

A coach’s job goes beyond just training them on the field — they train the mind too. “Once a week I hold a personal conversation with the runners giving them their personalised targets, like motivation. A pep talk is not something that can be given at the end,” concludes Kaushik.