Running FAQs - Response to basic questionnaires

Listed down the questions I have been frequently inquired by runners. This is the 1st set and the 2nd set will be written later.

• How many days in a week should I run?

The no of runs during a week and the weekly mileage is dependent on the event you are training for and the training plan followed by you. Few training plans or coaches recommend 3 runs a week with cross training the other days of the week, while there are other plans which recommend 6 days of running. One should decide based on the comfort levels, endurance levels, present and past injuries (if any) and prior experiences. I normally recommend 3 days running and 2 to 3 days cross training for most of the runners.
Recovery time between 2 runs is also an important criteria for a positive experience. Recovery can be either Active where you cross train (Swim, Cycling, Walking, Easy run, Gym, Core & Strengthening workouts) or Passive where you take complete rest.
Recovery lets the body to get back to proper fitness before you start the next workout. There should be atleast 1 Passive recovery (Complete rest) day in a weekly cycle.

• What is the importance of the Warm-up and Cool-down exercises, and Strength training?

The start and end of a workout should always be with the warm up workouts and cool down stretches. This is often the least prioritized by most of the amateur runners.

Warm up is required before the start of any workout. Body has to be prepared for an intense session, which is possible through a good Warm Up. It increases the blood movement through the tissues, Increases delivery of oxygen to the muscles and eliminates muscle stiffness. It also helps build in body mobility and the range of motion in the joints. This together helps to improve performance and reduce the possibility of injuries.

Cooling down workout helps to flush out the lactic acid from the muscles and from the body. It brings the breathing pattern to normal, cools down the body temperature and stabilizes the heart rate back to normal.  It speed-ens up the recovery process.
A sudden stop to a workout leads to a drop in blood pressure and can cause dizziness. Cooling down workout helps pump the blood back to the heart and improve the flow of blood across the body.
Stretching helps to improve the flexibility and lowers the possible risk of injuries. Do hold on to each stretch for a min of 30 seconds.

Strong and fit body is a foundation for every runner. Strong muscles especially the Core, is one of the key factors, to maintain a good form of running, and is the secret to be injury free. Strength training also strengthens the tendons, ligaments and muscles, which supports a good running form, hence being,efficient and reduces fatigue. All this together helps build up endurance, which is critical for every long distance runner.
Developing the Core muscles helps proper body coordination, which in turn helps to run strong and reduce possibility of injuries. Also a booster for self confidence.
Few of the popular body weight strength training workouts are Squats, Lunges, Planks, Dips, Pull ups, Abs workouts. This can be done alternate days, when not training for runs, start with around 30 mins and gradually extend to around an hour. Also Yoga and Stretches are good as cross fitness, but is not a substitute for proper Strength training.
Strength training is equally important for recreational runners, as for the serious fast paced runners.
Many say they run to be fit, while I say you need to be fit to run strong.

• How important is to maintain a Running form. Do I need to learn the technical details?

Maintaining a good form, helps you to be injury free. You get to learn the details slowly over time, or read them through various books, Forums in the net, Read through expert blogs, discuss with your Coach / Mentor or join for these workshops. But do focus on maintaining a reasonably good running form, that will help the overall experience to be pleasant & efficient.

• Can I participate in a 10 Km or HM or a FM run. What criteria should be used to decide the distance?

This is based on your endurance level, the prior max distance you have run in an event during the past 3 to 6 months and the distance you will be capable to train for in the next 3 to 4 months for the event. It’s preferable to take matured decisions in increasing the distance. Do ensure that you have trained well for around 3 months, before running the first 10Kms event. Similarly, you need around 3 to 4 months consistent training to upgrade the distance from a 10 Km run to a Half Marathon. And before running the first FM, you need to ensure that you have participated in a couple of HM events and have around 2 years of running experience. Running a Full Marathon distance is extremely demanding, physically and mentally. There is always strong desire to experience the Full Marathon distance run, but should be done only with proper training. Though a Full Marathon (42.2kms) is double the distance of a HM (21.1kms), the effort to train for the distance is far more than double. Hence the anxiety and uncertainty of the unexpected is far higher, but equally the excitement post finishing the event. A Full marathon gives one the bragging right to have actually experienced a Marathon, hence a high enthusiasm to tick it off.
You need to be aware that training for an initial couple of Full Marathon events is quite grueling and demanding in terms of effort and time. The stronger you train, the better your run experience will be.
For a Half Marathon run, it’s important to train for a couple of 18 kms, a couple 21 Kms upto around 26kms, before the event.
Similarly, for a FM run, you should have trained with a couple of 30 km and 32 km runs upto a 35km run, before the event.

• What is a good target time to finish a 10km, Half Marathon and Full Marathon run, knowing the busy lifestyle of a working professional 

Goals are a personal preference and capabilities. Few run 10Kms in around 40 mins, while there are many who take around 90mins. Similarly for Half Marathon, the speed varies between 1h 30mins to around 3 hrs and Full Marathon between 3hrs 30mins to around 6 hrs.
A first run should be to enjoy the event, and not to fall into the trap of reaching the finish line at an unrealistic target pace. The success of this event can set the target for your next race.
Recommended method is based on the time taken for the closest distance during an event or training. The target pace for Half Marathon can be based on the timing of a 10Km run, around 4 to 6 months before the start of the training. Similarly, the target pace for a Full Marathon run, can be based on the timing of a Half Marathon run.

Do be realistic to set up a target pace. Running is also a very long term goal, and we should not target to achieve a 2 or 3 year target in a year. 

• How can I select a good running shoes

There are multiple brands in the market and each offers a lot of varieties e.g. Well Cushioned soles, Minimals, Barefoot shoes, wider forefoot, light shoes, moderate weight shoes, Zero drop shoes, Tight fit, Comfort fit, Perfect fit,  Narrow width, Wide width, etc. These are usually personal experiences. Sometimes, it’s also that the feet have to get used to the kind of shoes you are wearing. Most of the runners keep a couple of these, and change them based on the events they are training for.
Few runners are comfortable in switching between multiple types of shoes, while few restrict between 2 to 4 shoes. Brands innovate with new varieties every couple of months and few launch mega brands once a year. A lot of it is also to do with your individual liking. Some like the well cushioned soles, while few are comfortable with minimalistic and few others are barefoot. And many are comfortable to switch between thinner soles and medium weight shoes.
Shoes are the most expensive gear, hence quite a challenge to experiment with it. But do be aware that economical varieties are also available in some of the stores. Alternatively wait till they get offered in discount sales.

• Are there benefits or advantages of running in groups or under a Coach? 

Many start by running solo, and later join a group once they gain the confidence and also develop a basic level of endurance.
Many will swear on running with groups is better than the pressure of a GPS watch. There is a lot of fun, mutual support, competition, empathy, etc, when running in a group. The challenges or pain gets diverted, with the motivation and inspiration one can get from each other. One gets to learn from the experts on multiple aspects of Endurance, Diet & Nutrition, Stretching, Strengthening / Core / Fitness workouts, Yoga, Training plans etc. Commitment of running in groups or under a Coach also brings in discipline.
A new runner, as well as experienced runners require support / guidance with an external perspective.
But then it’s not easy to find a running group or Coach to match to your requirements in terms of accessibility, approach-ability, matching beliefs, running objective, group dynamics, etc.
While for few, being alone gives flexibility of running at their own pace, as per their convenience and personal objectives. For few, it’s the pleasure of being spiritual and entering into a meditative zone.

There are lot more queries that I have received, more regarding improving pace, diet, etc, which will be shared in my next blog. Thanks for your time in reading through my thoughts.

Standard Charted Mumbai Marathon 2017

Never considered age to be a bar on performance. Also will iterate that, I have never had any Performance Enhancing drugs J. It’s the determination and discipline that has given results.

Grace of God and Blessing from Friends and Well wishes is the driver for the required motivation. Proper training plan from Coach Kothandapani , Regular massage from Yash Pandey, Strengthening workouts and proper nutrition ensured an injury free year. Love and support from my wife Susan gave me time and freedom for my workouts and other related commitments. Had taken 3 weeks off in Dec, for the additional focus on fitness.

Since the completion of SCMM 2016 in 3hrs 6min 34secs, had the plan for a Sub 3 hrs attempt at SCMM ’17. Target for an improvement of 7 mins was practical, but then could not afford any secs more than 2hrs 59m 59s. 

Post the cycle accident on 14th Oct, had a dream performance at #ADHM on 20th Nov, which build up the confidence to repeat the same at #SCMM. A lot of effort was put in at ADHM ’16, and was not confident if I had the strength and enthusiasm to repeat the same at SCMM.

  

Had done 3hrs 6mins 34 secs at SCMM ’16 and Avg pace was 4m25s/km. Target for SCMM ’17 was 2h 59m 59s and Avg pace of 4m15s/km. This required an improvement of 10secs/km and was extremely challenging.

Post improvement of 3m 30s at Airtel Delhi Half Marathon '16 from ADHM 15, a 6 mins improvement for FM looked practical. Training for Full Marathons demands runs of distances over 30kms, which has always been painful. Gradually build up endurance by putting in more weekly mileage. My time trial run of 35kms showed the improvement of exactly 10secs/km, but would have been extremely risky with this zero secs margin of anything going wrong on the event day.

For me personally, a FM event is a 75% mind game, post the rigorous training put in. Strategy was to maintain a consistent pace, a couple of secs faster than the average pace. I had planned a loss of around a min at Peddar Road at around the 35^th Km.

On the event day, completed warmup drills, and was at the start line well ahead of the Gun time. Post the flag off, gave an additional push to be ahead of the rush. Most part of the route was pretty familiar and always reminded myself to restrict going very fast. Had a plan of maintaining around 4m11s/km average pace, which was not very challenging to maintain. Surprisingly got slower than planned, at the incline before the Peddar Road (9^th km), but did not drastically impact my average pace. Found myself extremely comfortable at Worli Sea Link and pace increased substantially. I knew that this would not tire me and hence continued the pace for a couple of kms. Overall average pace of 4m12sec continued till the 32^nd km, and this build up my confidence of attaining my Sub 3hrs target. Always maintained my form, kept myself relaxed and was thinking of my family and well-wishers for the positive energy. Major fear was the impact of Peddar Road incline post 35^th km, where my pace initially dropped to around 5m30s/km, but later increased intensity to achieve an avg pace of 4m44s/km which has been my fastest ever in the past years. The crowd of Half Marathon walkers increased and was extremely difficult to run through them. Strategically moved to the right side of the road which had no traffic and no runners. Ran comfortably till Marine drive and again was a much bigger group of HM walkers. Almost had to push a lady when she suddenly stopped walking, just in front of me. Post a km through this crowd, the FM’ers were given a freeway. By then had to put more effort to maintain the pace, but was not much concerned about the impact on my target. Post some distance the freeway disappeared and had to again run through the crowd till Flora Fountain. Pushed myself to the best in the final km and could see the 2.58.xx in the clock around 75 meters ahead. Thought of the Almighty, Family, Friends and Well-wishers and thanked GOD for giving me the opportunity to crossing the finish line, in less than 3 hrs.

Personally find it difficult to believe my Garmin Forerunner 920XT stats. It’s in a race that I go far faster, than any of my training runs.

4:00, 4:12, 4:19, 4:07, 4:07, 4:08, 4:12, 4:07, 4:33, 4:15 – 42.00 mins

4:05, 4:15, 4:09, 4:09, 4:13, 4:10, 4:11, 4:10, 3:52, 4:00 – 41.13 mins

4:00, 3:55, 4:06, 4:05, 4:11, 4:15, 4:17, 4:13, 4:18, 4:14 – 41.34 mins

4:18, 4:15, 4:18, 4:21, 4:30, 4:44, 4:10, 4:21, 4:20, 4:20 – 43.37 mins

4:22, 4:16, 1:46 (450 meters) – 10.22

42.2Kms @ 2h 58m 46s, Average Pace 4min 14sec/km, Average Speed 14.16 kmph, Avg Cadence 175spm, Avg Std len 1.36meters

Winner in my Category and 12^th position overall from 4299 finishers.

The route was far more Barefoot friendly than any of the previous years. Sea Link was well tarred and Marine drive was equally great.

As part of my training, maintained an average weekly mileage of 90kms for 4 weeks from the last week of Nov ’16. Knew that Sub 3hrs would be extremely challenging without the additional mileage. An improvement of 3m30secs at ADHM, meant a possible improvement of 6mins at SCMM. But this was a bit risky, hence put in the additional mileage for 4 weeks, which further gave me the 1 min buffer. So confidence levels were high and was in the best of moods during the training and tapering periods.

To ensure good health towards the event, had frequent Fast&Up Reloads the previous days, Recover & Recharge regularly & 7 Malto Gels at an interval of 6kms, during the run.

Every run is a learning experience

Past couple of days, been playing around in improving Cadence.
Did an impromptu morning 11.5 Kms run on 11th Sept '16.

My average cadence normally has been around 172 steps per min (spm), while my stride length has been around 1.35meters, for a medium pace 10Km run. Focus during the past couple of runs was to get it stabilized to 176 or 178spm, atleast during the easy runs.

The run today, has been a great workout, by looking at the result.

Stats regarding the run from my Garmin Forerunner 920XT is listed below.
Ran 11.5Kms @ 53m26s, Average Pace 4m 41s/Km, Avg Cad 180spm, Avg Std len 1.19meters

1.  5:19mins/km with Avg Cad 181 steps per min & Stride len 1.04 meters
2.  5:07mins/km with Avg Cad 181 steps per min & Stride len 1.09 meters
3.  4:55mins/km with Avg Cad 181 steps per min & Stride len 1.12 meters
4.  4:56mins/km with Avg Cad 180 steps per min & Stride len 1.12 meters
5.  4:48mins/km with Avg Cad 180 steps per min & Stride len 1.16 meters
6.  4:40mins/km with Avg Cad 179 steps per min & Stride len 1.2 meters
7.  4:35mins/km with Avg Cad 178 steps per min & Stride len 1.23 meters
8.  4:30mins/km with Avg Cad 179 steps per min & Stride len 1.26 meters
9.  4:30mins/km with Avg Cad 178 steps per min & Stride len 1.25 meters
10. 4:29mins/km with Avg Cad 179 steps per min & Stride len 1.25 meters
11. 4:14mins/km with Avg Cad 185 steps per min & Stride len 1.29 meters
12. 3:38mins/km (500meters) with Avg Cad 188 steps per min & Stride len 1.49 meters

My form of running gives me a strong stride length, a forward push, but struggle with Cadence. Past couple of days have been attempting to improve on it.

Had planned it as an easy run, hence started with no Warmup drills. Withour a proper warmup, its usually a struggle to get body to a proper rhythm, hence the initial few kms are a bit of an exertion. Breathing pattern takes time to get stabilized. I would normally expect breathing to be relaxed during easy runs, but was struggling today. Probably an unplanned run, hence was not willing to support it.

Struggled during the initial 5 kms and consciously restricted myself from going fast. Cadence is usually high during my initial few kms,  By the 6th km, body was well warmed up and got into a better rhythm. The warmed-up body, leads to better form, which in turn leads to faster runs, with longer stride length, but reduced stride rate. This continued till the 10th km.

At the start of the 11th Km, consciously changed my form a bit to improve on my Cadence without keeping a concern about the Stride length. My foot movement increased, and was pretty sure that my pace was also increasing. Cadence improved from 179 spm in 10th km to 185 spm in the 11th km. Also the stride length increased from an avg of 1.25 meters to 1.29 meters. This is a significant increase to maintain for a Km. And at the final 500 meters, did something which I normally feel is extremely difficult for me. I increased Cadence, without a compromise on the Stride length. So was consciously maintaining a very good stride length and rate and this combination was extremely challenging. This is clearly visible in the stats of the final 500 meters. But could not survive over 500 meters, with the combination of high stride rate and stride length. Avg Cadence increased further to 188 spm and Stride length to 1.49 meters.

Now the next query will be on how did I increase the stride rate or cadence. The recommended method is with a proper body alignment of a slight forward lean from the ankle which gives an automatic forward propulsion and helps to run efficiently. Also ensuring that the foot lands behind the hip, i.e. away from the center of body mass. This is as per Chi running recommendation. A change in the natural form requires additional focus, and does not come easy.

Its a real pleasure to learn multiple forms of running, which leads to usage of different parts of the body, different muscles and thus leading to varying results.

Its the desire to learn, that leads us to understand our-self better, and identify areas and methods to improve. 

Annual Training plan

One of the most frequent questions been inquired is, tips to successfully run a distance, or to be faster, or to improve from the current pace, or details regarding the training plan been followed.

For me, there is no secret here. It’s the consistency in the workouts, guidance from a matured Coach / Mentor, a good training companion or group to run and passion towards the sport.

Consistency – Ensure that a training plan is followed to the details. There are various training plans available on the net. In our group, we draw an plan on the events to participate in and the events to primarily focus on, during a year. This helps us to develop an Annual training plan to ensure that we focus on Intensity for the 10Km events and progress on endurance by the end of the year for SCMM. I personally prefer to participate in 1 Full Marathon, a year. Our annual plan can be categorized into 3 parts. The year starts with training for 10Kms distance with a focus to increase intensity, later from June we prepare for Half Marathon distances and from Oct for Full Marathon distance. Training plan is prepared to run 2 to 3 days a week. 2 additional days on Cross training. 

Warm-Ups: Every training run starts with a 20 to 30 mins Warm-up, which includes 1 km jog and few dynamic stretches. This ensures that the body is well prepared for a strong run and ensures every part of the body is willing to support in optimal body movements and also minimizes the possibility of injuries. Before the Interval or Tempo runs, a couple of 100 meter sprints lets our body gear up for the intensity.

For 10Km trainings, focus in on Intensity workouts through Interval, Tempo & Fartlek runs, and easy or medium paced long runs. Weekly mileage of around 30Kms gives the required endurance and short interval trainings provides the intensity.

Once we start training for Half Marathon distance (21.098 Kms), we build up the endurance, and try to continue to retain the intensity. We continue with the Interval, Tempo, Fartlek runs and also introduce Hill workouts. Long distance run are between 20 to 26Kms at a medium pace. The focus here is to increase the weekly mileage to around 40Kms per week.

With the Full Marathon trainings, the long runs are further increased to 32 or a max of 35kms. Here we train ourselves to increase the intensity during the final 5 to 10Kms. Normally, this is very challenging, but the value of running in groups is visible here. It introduces a competitive spirit, and helps one to push each other. It’s also a battle of mind over body, and we train our body, for the additional push towards the finish. Weekly mileage increases to around 50Kms.

Intervals can be 400meters with 10 to 15 repeats, or 800m * 8 or 10 repeats, 1000m * 6 to 8 repeats, 1600m * 5 or 6 repeats. Enthusiasm comes best, when running with a partner or in a group. Days when feeling tired or drained out, or not recovered from the previous workout, group running gives the positive energy and lets us regain this energy. We also draw inspiration & motivation by being with fellow runners.

Tempo runs are well paced intensity runs for shorter distances at a race pace or a couple of secs faster / slower for 5 Kms, 6 Kms, 8 Kms, 10 or 12 Kms. The training starts and finishes with an additional km easy run.

Hill Workouts are good strengthening workouts which includes Uphill and Downhill drills. During the initial half, the uphill runs are faster and downhills runs are recovery, while in the latter half the downhill runs are faster and the uphill runs are for recovery. I prefer one of the Over bridges or any place that provides a reasonable incline / decline. Try to include this workout once or twice a month. Beginners will usually take a couple of days to recover from an intense hill workout, hence should not be practiced frequently.

Fartlek run is another variation to build in intensity in the workouts. Here we do 1 min easy & 1 min fast with around 15 to 20 repeats. Another variation can be 2 mins easy with 2 mins fast or 2 mins easy and 1 min fast. Total duration can be between 30 to 40 mins.

For HM, the long runs are usually medium paced, between 16 to 26Kms. It builds endurance and trains body to burn fats and not the Carbohydrates. By the completion of long run, Carbohydrates reserves would be maintained and body feels reasonably good. This is one of the very key factors of long distance running. The more we train our body to burn the fats, the longer we can run.

Weekly schedule: Tuesdays are reserved for Interval runs, Thursday is for Tempo or Hill workout or Fartlek runs and Weekend is the Long run.

None of the weekday workout is complete without a 30 mins Strengthening and Cool down session. This ensures our muscles are well stretched and can recover well. Strength training is a foundation for every runner. It strengthens the muscles and joints, which improves the running form, running efficiency and reduces fatigue. In order to fully maximize performance, endurance athletes should improve their overall strength. Developing the Core muscles helps balancing the body well, which in turn reduces the risk of injuries. Stronger muscles help to improve mileage and speed. All of this together builds up endurance, which is critical for every long distance runner.

Strength workouts – Over and above the running workouts, I have introduced strengthening workouts 2 days a week. The body weight strength workouts are Squats, Lunges, Planks, Dips, Pull ups, Abs workouts. I started with around 30 mins and gradually extend to around 1hr and also 30mins of stretching. Yoga and Stretches are good as cross fitness, but is not a substitute for proper Strengthening workouts. Strength training also improves the tendon & ligament strength. This in turn builds up power, productivity and intensity during the runs. Also improves the coordination across the various parts of the body. Over and above the confidence, physical & mental strength, it’s also a feel good factor.

Barefoot running – My transition to barefoot from April 2012, has seen a significant improvement in my pace and running form. A patient transition and a few risks did help me a lot.

Diet – Proper quantity of Carbohydrates, Proteins and Fats and other minerals are critical factors for proper strength and recovery. Good quantity of Fruits, vegetables, Milk, Chicken, Fish, Eggs, varieties of Nuts, Sprouts, Rice & Wheat, Millets, Daals, Milk & Curd are my regular diets. Follow a nutritionist plan, if possible.

Recovery is again another factor, which is normally ignored. The 4^th week of every workout is usually an easier one. During the recovery week, the focus is more on Plyometrics and Core strengthening workouts. Timely sleep of around 6 to 8 hrs a day, helps the muscles to repair and gear up for the next day workout.

Form – Proper arm and foot movements, body posture, forward lean, required strength has helped me.

Year on Year, the challenge is to have the strength and enthusiasm to keep improving. Finding new methods to be strong and remain injury free is critical. Guidance / Mentoring from a Coach, Physio, Nutritionist is important and finally the support from Family members is critical for the success. 

Transition to Barefoot running

There have been a lot of queries and fear on Barefoot running, hence sharing few of my experiences.
 

Barefoot could mean minimalistic (extremely thin soles to protect your feet e.g. Huarache, Vivo, Luna Sandals, VFF, Nike Free, Bikila, Merrell, etc) or actual barefoot. It is a good idea to provide your feet a basic level of protection, from bruises or cold weather. Pure Barefoot or Minimalistic is almost the same, with a difference that proper barefoot gives you a clear communication between the sole and brain, while the minimalistic gives a layer of protection. I strongly recommend minimalistic to those who fear running proper barefoot.

Barefoot is also said to be the natural form of running and done by our ancestors across generations, but does not come natural to many. This is  very personal feeling and has to be experienced to understand your comfort level. The transition to Barefoot, changes the basic form of running and hence has an impact on the corresponding muscles and can lead to injuries. Its waking up of foot, ankle, calf muscles, gluteus muscles which were not used to this intensity. Hence a patient transition is crucial. This can also be a arguable concept, where varied views are shared. Major fear is on
1.       Safety, cleanliness, infections,

2.       Dirt in the roads, spits, cow dung, dog shit,

3.       Injuries, cuts through Glass pieces, metal pieces, nails, cut stones or any pointed objects


Most frequently asked query, does it not pain or have you experienced a wound. In my past 2 years of barefoot running, the transition has seen through various phases. The initial months when I was running slower and accumulating barefoot miles, I had started with Calf muscle pain and also had blisters. Hence ran Barefoot, only once a week, which gave the muscles good recovery time. As I build up the intensity, the Top of the foot pain (TOFP) started and took over 3 months for the recovery. Also stepping over small pointed objects was a painful experience. The Calf and TOFP reduced substantially after around 9 months of experience, but the pain of  stepping over the pointed objects continue to remain the same. Few of the common queries I am enquired with are
1.              Why do I run Barefoot – Barefoot running has helped me to primarily improve my running form and pace. This is due to the benefits of Barefoot running listed below and 2 primary reasons been the natural form of running and efficiency of running. I understand that is assists in improving the cadence, but  since I have not measured, cannot scientifically prove it.

2.       The maximum distance I have run barefoot – I have finished Standard Charted Mumbai Marathon barefoot twice. Once with Crepe Bandaid and the 2^nd time was proper barefoot. I have also done a 50 Kms trail run, with the Crepe bandaid
3. Does my foot sole get thicker – No, my feet sole continue to be very tender and nothing has visibly changed. But I do not get the blisters which I used to in the initial 2 months
4.       Does the pain of stepping over pebbles or similar objects, reduce over time – Not significantly. The pain of stepping on pointed objects, continue to be the same. But the possibility of blisters reduces over time
5.       Don't our feet require the cushioning – Our knee gives the natural spring effect and legs are packed with springy tendons which acts as elastic recoil. The natural cushioning is far better than the ones provided by various cushioned shoes
6.       Possibility of injuries – Yes, if not transitioned carefully. Calf injuries, Top of the Foot pain (TOFP), Achilles tendonitis. Be aware that Barefoot running is not a solution to be injury free.
7.       Why should one try Barefoot running – Correct form of running with fore foot or mid foot landing, Natural form of running, more comfortable method of running, carry lesser weight for efficient running, prevent injuries. This leads to the efficient and natural form of Running
8.       What are the challenges – Barefoot running is a bigger mental barrier than anything else. Almost everyone, including the most experienced runners, family members, doctors will discourage one to attempt it
9.       Is it difficult to transition to Barefoot running – Barefoot running is a bigger barrier in the mind, than the reality. Start with a barefoot walk around a familiar route which you know you will enjoy. This should be done, when fresh and not when the body is tired. Do create a circumstance that will ensure that you enjoy the walk and a easy run. For the first time, do not walk / run for more than 2 to 3 kms. Enjoy the new feeling of the road / trail.
10.   How do I transition to Barefoot – Start by including a short Barefoot running workout, once a week. This will help you to evaluate the benefits, rectify the form of running and let also experience
11.   Where should I run – Select a known route, which you will be very comfortable with. Preferably in your local residence or a Park, away from the main roads. Beaches or trail routes, give you the comfort to your barefoot
12.   What frequency & mileage should I run – For the 1^st time, start with 2 to 5 Kms and maximum 2 runs in a week. Let your feet, calves, and muscles across the body get used to the new form of running. After a couple of weeks, based on your confidence and experiences, you can increase the mileage, but continue with the frequency of max 2 barefoot runs in a week
13.   Drawbacks of running with shoes – Heel strike, carry weight for a front leg lift and back lift
14.   Drawbacks of running barefoot – To ensure that you do not step into something painful, eyesight is around 8 to 10 meters ahead instead of the recommended 25 meters. Fear of the unknown and when something could go wrong. Someday, I could be unlucky to step on a glass piece J, but this will not discourage me from going Barefoot
15.   Can I race a Half Marathon / Full Marathon Barefoot – For Half Marathon, you should have trained for over 6 months in barefoot and have run barefoot for over 16 Kms distance. For Full Marathon, you should have over 1 year of proper barefoot running experience and have run around 32 Kms a couple of times
16.   Strengthening / Flexibility exercises – Very important to strengthen and stretch the Calves & Quads which are the most impacted by the forefoot or mid foot landing.


1.
Do any of the elites run Barefoot – Yes, popular runners like Abebe Bikila, Bruce Tulloh, and Zola Budd ran barefoot in the Olympics. Many of the elites rectify their form of running through Barefoot training and run shoed during races. 

Race Day / Week Preparation

I have been enquired on the activities I should be doing, a couple of days before an event. Thought of sharing it as a blog. 

Do’s and Don’t’s a week before the run

–        Rest well and do not exert yourself during the week – your body needs to build reserves rather than deplete them at this time. Think positive and reflect on the good runs and training you have had, rather on the training that you missed

–        Test the gear you are going to run in – shoes, socks, undergarments, shorts and T shirt – and sunglasses or cap, headband etc over the course of this week and make sure you are comfortable in them

–        Ensure that you sleep well (around 7 to 8 hrs), especially the last couple of days

–        Do not think of work and your life’s worries. Think of the course and the fun and excitement you are going to have
–        Cut your toe nails

Nutrition for the week before the run

–        Relish on nutritious food

–        Eat more carbohydrates – rice, pasta etc and reduce snacks, deep fried foods

–        Hydrate well with water, juices, tender coconut

–        Reduce alcohol, while you drink more water and juices to build your body’s hydration levels

–        Have the same breakfast you are planning to have on the event, a couple of days before and go for a short run

Details for the day before:

Do’s:

–        Relax – physically and mentally

–        DO NOT exert yourself and try and stay off your feet as much as you can

–        Focus on the days of your training when you felt really good

–        Visualize yourself running the course, Watch interesting Running / Marathon videos

–        Get family and friends to cheer you

–        Plan your breakfast and ensure you have it available for the next day

–        Drink more water through the day than usual

–        Have an early and a heavy carbohydrate lunch

–        Eat dinner early and eat well. Do not eat more than usual

–        Sleep early a few hours after dinner

Do Not:

–        Do lot’s of work at home – you may strain yourself or pull your back

–        Eat anything new – your stomach might not handle it well

–        Think of how little you have trained or how unfit you are feeling

–        Have a late night

Packing for the event

–        Get your kit out for race day – shorts, undergarments, shoes, socks, T shirt with bib (+RFID) pinned, Hydration belt, Cap, Sun glass

–        Make sure there is no sand/ grit in your shoes

–        Energy Gels, Raisin, Chocolates, Salt Sachet

–        Bottled water or energy drink for pre-run

–        Petroleum jelly (Vaseline) or Body lotion

–        Wristwatch, HR Belt, Headband

–        iPod

–        Mobile, Camera (only if necessary)

–        Mobile App, Wristwatch settings

–        Ensure the electronic devices are charged

–        Medication

Morning before the run:

–        For a Full Marathon event, get up 3 hrs before the run, while for a 10Km event, you can get up 2hrs 30mins before the event.
–        Pray for yourself and the success of the running community

–        Apply Body lotion at body parts (Nipples, Under arms, Hip areas, feet) to prevent  chafing / blisters during the run

–        Apply Sunscreen lotion

–        Shoe lace well tied. Double knot preferred. Never an issue for Barefooters like me :) 

–        Do a light warm up

–        Avoid keeping valuables in the baggage counter

        –        Be at the start position atleast 30 mins before the start of the run. If you are not a very fast runner, do let the faster runners be ahead of you to let them move forward
       –        Network with other runners when in the start line. This helps you to relax yourself physically and mentally

Breakfast (2 hrs) before the run

–        Avoid experimenting with any new food or drink

–        Have a light breakfast of a banana/ orange juice and water as soon as you wake up

–        Veg Sandwich with Tomato, Cucumber, Jam or Honey, Banana

–        Hopefully this is not new for you – this is quick to digest, and is energy giving

–        Caffeine too helps

–        Energy drink

During your run

–        Start slower than normal. But can start a bit faster (200 to 500meters), if it helps to move ahead of the crowd

–        It is very easy to get carried away by the enthusiasm of the crowd and the atmosphere

–        Smile at others, and cheer on fellow runners – it lightens your load

–        Breathe well

–        Follow running etiquettes

–        Sprint the last 100m - you will end on a high

–        Smile for the cameras – you will treasure the great photos of yourself

Post the run

–        Walk briskly for 5 minutes

–        Stretch / Cool down

–        Congratulate yourself and the fellow runners

–        Do NOT sit to relax

–        Reward yourself with a healty breakfast