When Madhuri Palli, a consultant radiologist, attempted her first full marathon last year, she ended up with a pain in the knee. “I was very injury prone. It took a while for me to recover from that and I wasn’t even sure if I would be able to complete it in the first place,” says Madhuri. It was after this first experience of a marathon that Madhuri started to research on the science of running. To her surprise, she found a whole new world waiting out there for her which would bring out a tremendous change in her lifestyle, her approach towards running and eventually make her healthier in ways she had never envisaged before. “There is so much of science into running nowadays. Most runners seek to better their timing, but that should not be the idea. To get a long-term benefit from running and avoid injuries, it is important to have 80 % aerobic training and 20 % anaerobic training,” she says. This year, the 40-year-old is preparing for the Vizag Navy Marathon on November 12, but that is after undergoing a two months coaching under fitness coach Sunil Menon. Running a marathon is physically taxing; but not if you follow a scientific way of running. And this is the message that Vizag-based group Vizag Sole Runners want to convey.
Vizag Sole Runners
Formed in 2015 by Jyothirmayi Mukthineni and Sirisha RS along with a handful of passionate runners in the city, Vizag Sole Runners has come a long way. Today it has about 80 members with more than 20 active runners who meet thrice every week to follow a scientifically developed running schedule. “Some of the most vital elements in running are form, posture and running technique. Most people get injured after running a marathon because they don’t know that it is important to train in running,” says Balakrishna Rai, an entrepreneur who started running in 2013 at the age of 55. Today, he is not only an integral part of Vizag Sole Runners, but is also popularising the concept of Chi running in the city. Last year, the group had organised a two-day Chi running workshop conducted by a Singapore-based trainer to introduce the concept to the runners of Vizag. “Chi running teaches you the technique wherein you conserve your energy while running, trains you in the correct form for running,” he explains. Based on the principles of Tai Chi – a Chinese martial art – Chi running improves your posture, core strength, and uses gravity to make running easier. Rai, who will be running the half marathon this year, says that using core body muscles for running instead of legs makes running injury-free. For him, running is meditative and addictive. “It calls for a serious lifestyle change, and the effects are hugely beneficial,” he says. From becoming more disciplined and focussed to having a heartbeat count of around 50, considered to be the best for a trained athlete, Rai says running has brought about a positive sea change in his life.
Endurance running
The Vizag Sole Runners group meets at the beach road every Tuesday, Thursday and Sunday to run. Sundays are kept for long distance running up to 34 kms. At 5 a.m., the group assembles opposite Kali Temple before starting their run. The other days of the week, the group members ensure they spread out their fitness regimes with swimming, cycling and yoga. With the Vizag Navy Marathon approaching, the runners are now tapering off the number of kilometres of running. “We don’t want to tire the body before the main event. So we taper down our running as the day approaches,” says Madhuri. According to the seasoned runners, it is equally important to take rest after the marathon. “For endurance running, taking a break after a marathon event is a must. You can do other forms of exercises in the meanwhile. I see myself running even 30 years down the line. And for that to happen, following a scientific approaching towards running is imperative,” adds Madhuri.
Tips for first time runners
Marathon running is not a race. Slow down.
Start with 2 kms and rack up the mileage by 10-15 % every 15 days, increasing the distance progressively by bumping up your long run.
Nutrition is vital for a good performance. Any training needs to be accompanied by a balanced diet for it to show effective results.
Do a combination of jogging and walking to master the breath control.
Proper running posture is equally important to avoid injuries.
Before and after runs, stretch up a bit by doing warming-up exercises.
After your run, replenish your carbohydrates by having a banana, egg whites or dates.
(Registrations for the Vizag Navy Marathon are open. Log in to vizagnavymarathon.com to participate.)
