Niraj has been a key client for me for several years and is aware of my passion for running. One day, he connected me to Shreya, his friend who had started running recently and taken a strong liking to it. When I spoke to her, she had completed two 10km runs and was preparing for the third one.

We caught up post her run. She had an impressive timing of 62mins, which was also her personal best (PB). Intuitively, I asked if she was thinking of a half marathon (21.1km, HM). She said the thought had crossed her mind. I recommended that if she was physically fit, she should consider it. I told her that she was likely to be HM ready in ~ 4 months. Given that it was early July and she was in Mumbai, I suggested she target the Navy Half Marathon, followed by TMM, without bothering about timing for these two, and also shared a basic plan to keep increasing the distance with a pause every 3 weeks.

Shreya was super excited, but unsure of her capability given that she had felt exhausted after the 10km runs.  I helped her understand that slowing her pace would help her get there comfortably.

Once she registered for the Navy run, we agreed to work together, and started by sharing our running/exercise data (heart rate/lap details/calorie burn) every morning. This was end July 2024.

I shared my running rules, in order of priority:

1. Staying injury free
2. Not overburdening the mind/body
3. Enjoying the run
4. Trying to do better than earlier

Shreya trained in the gym thrice a week, every Monday (upper body), Wednesday (lower body), and Friday (boxing/cross fit). She did a 20-minute core workout and walked on Tuesdays, Thursdays and Saturdays. We started with long runs every Sunday.

On tracking her running data, I realized that her heart rate was alarmingly elevated during runs. I requested Shreya to do a full-body check on priority. Thankfully all the results were good, including the ECG, 2D Echo and Stress Test. The doctor advised her to regulate her speed, and run slower, in line with what we had already discussed.

On quizzing, Shreya admitted that she was an erratic sleeper and slept about 5 hours a night. She had a morning schedule and had to wake up at 5am every day, and her bed time was generally delayed. I explained the importance of good sleep and we started monitoring and sharing sleep data as well. She made a conscious effort to sleep better by changing a few habits, and felt the difference right away. That she had to share data the next day may have also had a positive impact. We made a pact of skipping the exercise if we slept for less than 5 hours for two consecutive days.

Shreya had a bunion (bony bump that forms on the joint on her big toe) on her right foot, which hurt during and post long runs. I suggested she use an ice pack post runs, if possible multiple times during the day. It helped. Next, I suggested she try thicker socks, and that helped too. Then, I encouraged her to buy a bunion corrector; it was a game changer.

During Mumbai’s rains, Shreya chose to run on the treadmill as the ground around her home was slippery and slushy. I encouraged her to run outdoors whenever convenient as handling hydration, potholes and different gradients were all important aspects of the preparation. In fact, I suggested she try different landscapes as a runner. I checked on hydration and she said that she drank enough water. I also suggested a massage/steam on Saturdays.

Over a course of time, I introduced her to Tempo (2km jog + 5km run, Incline (2km  jog + 5km incline run), Fartlek (2km  jog + 9 X 2 mins fast followed by 2 mins slow run), Hill Loop (700m jog followed by climbing five flights of stairs X 8), Interval training (2km jog; 10 X 500m at a faster pace with breaks) and Sprint Interval training (30 seconds speed run followed by 1.30 mins walk and 60 seconds rest). Shreya enjoyed the new variations and felt more confident of her preparation.

Her background in sports showed in her discipline and commitment towards her workouts. Shreya followed the plan “to the T”. In fact, she discussed changes upfront. When travel clashed with training, we changed running dates and once even split a long run (instead of running 18km, she ran 12km + 8km over two days).

I requested her to focus on her heart rate and not exceed 160bpm.This meant she had to reduce her speed meaningfully - something she did not like. However, running slower ensured she was energetic post long runs, and recovered faster and better the next day.

Shreya was keen to understand if she could supplement her diet to get better results. The key takeaways were:

• keep meals simple and balanced
• take a protein supplement post workout/run
• avoid trying anything new before a run
• carry dates, bananas during runs, to boost energy
• stay well hydrated, and drink coconut water/  electrolytes every day a few days before the run

We were cruising towards the run day, when we got to know that it had been postponed by three weeks. Shreya had planned travel post the original run day. So, we had to alter the training schedule.

She completed her first HM in 2 hours and 50 minutes, and was very happy it went smoothly, with no injuries or cramps. She was able to enjoy the rest of the day with her family, and recovered strong the next day. We met the following week and celebrated over coffee! She managed to shave off ~4 mins at TMM, and was able to enjoy the run more.

Key Takeaways

• Long distance running is a test of one’s physical and mental strength. At some point during the run, you may question why you are doing this. When this happens, let the mind take over from the body, and push ahead.
• Plan the run in advance and try to stick to the plan.
• Focus on hydration to avoid cramps.
• Meal planning a couple of days prior to the run will ensure you feel strong and energetic.
• Avoid eating out, and eating something you never have before. Shreya had an untried gel during the run, and it made her feel uneasy for the next 10 minutes.
• There is no replacement for good sleep. The run day starts early, so it is important to sleep better starting a few days before the run.
• Strength training helps you reduce injuries and run faster. Make time for it during the week.
• Invest in good shoes; this helped Shreya overcome bunion pain permanently.
• Timing is important, but finishing strong is probably more important.

Week-wise Summary of base plan (illustrative only, not a recommendation)

Weeks	Mon	Tues	Wed	Thurs	Fri	Sat	Sunday
1	Upper body	2km slow jog + 5 kms tempo run	Lower body	Incline run	Cross Fit+10 min jog	Rest+ massage/ steam	11km
2				Interval Training			12km
3				Fartlek training			13km
4				Incline loop			13km
5				Sprint Interval Training			14km
6				Incline run			15km
7				Interval Training			16 km
8				Fartlek training			16 km
9				Incline loop			17km
10				Sprint Interval Training			18 km
11				Incline run			19km
12				Interval Training			19 km
13				Fartlek training			20 km
14				Incline loop			21 km
15				Sprint Interval Training			18 km
16				SCR 7km			15 km
17				SCR 7km			Run day

1. Based on a true story. Names changed to maintain privacy
2. Jointly written in collaboration with the protagonist, Shreya who also kindly edited what I wrote