The Wipro Chennai Marathon (TWCM) is less than a month away and it isn’t uncommon to spot runners streaking past along the city roads early each morning. From putting in a couple of days of running practice each week to long runs over the weekends coupled with strength training and cardio, they’re going all out to ensure they are in top form by the time it’s race day. One of the biggest annual running events in the city, TWCM usually sees a large turnout from Chennai and other cities.
Running clubs in the city, especially, are ensuring their members get all the practice they can ahead of race day. And it isn’t just about finishing at the top. It’s also about staying injury free. According to Haranitha Praveen, a homemaker and member of Chennai Runners, a minimum of 16 weeks of practice is mandatory before a marathon. “We have 17 chapters across the city and all of us began training for the marathon well in time. Our chapter usually assembles at the light house on Marina Beach at 5 am on Tuesdays, Thursdays and Sundays for some stretches and running. On Sundays it is usually a long distance run,” she says.
Praveen, who has been running for four years now, also usually balances her runs depending on the type of marathon she is going to participate in — 10 km, half or full. “Diet is rather important as well. So we focus on clean eating. Usually a high protein, high fat and low carb. But carbs are essential for runners, so we don’t cut them out completely,” she says.
Rekha Sudarsan, founder member, Dream Runners, also lays great emphasis on runners staying injury free. “We have structured training programmes for our members , be it beginners, intermediate or serious runners. It’s usually three to four days of running each week, coupled with strength training, gym workouts and yoga depending on what an individual prefers. We do aerobic runs as well and runs that monitor heart rate so the risk of injury is cut down. We also recommend that our runners are careful about their nutrition,” she says.
A number of Dream Runners are slated to participate in the TWCM. “We are all just runners by different names, but we always support each other’s events,” smiles Sudarsan, referring to the Dream Runners Half Marathon that they organise.
At Teenduruns, headed by Shahul Hameed, one of the oldest runners in the city, the training programmes are structured to suit individual needs. “While we have two days specifically for running, there’s also some cross training, body weight exercises involved. But we definitely have two rest days — one active and one absolute rest day — each week. It is extremely important that the runners give their bodies a chance to recover before they run again,” he says.
A point reiterated by Sudarsan as well. “In fact, we suggest that our runners not run at all for at least two weeks after an event. It is important to let one’s heart rate get back to normal before one laces up again. Often people tend to get excited and over do it. But that only leads to injuries and burnout. So it’s best to pace oneself,” she says.
And of course, most of these training sessions happen at the crack of dawn or before with most running clubs assembling at 5 am. “Running is a huge lifestyle change, and for the better. Most of us got into it to shed some kilos and it has changed our lifestyle choices. We avoid late nights and eating junk and it’s a step towards clean living. While I go to the gym, I enjoy running better for the social life connected to it,” says Praveen.
