A new fitness group in Visakhapatnam that aims to change the way women exercise

Taking up running has enhanced their fitness quotient say members of a newly formed running group in the city

Morning hustlers on the Beach Road

Sheela Amrithraj, a mother of a nine-year-old always thought of herself as ‘fit and active’. But when the 35-year-old barely managed to finish a 3K run at the Pinkathon last year in Visakhapatnam, she took it as a warning sign. “It really hit me hard that I could not run for a mere 3K distance. I realised that I needed to do something about it,” she says. She along with four others (Sreelakshmi Ronanki, Poorvi Taunk and Khushboo Chauhan) formed a group to start training for endurance running and also registered for the half marathon category in the city that is coming up in November. While this small team is perhaps the first all-women runners team in the city, there is also another group of veteran runners called Vizag Sole Runners, which is mixed group of experienced marathoners.

Sheela says she did have health-related problems - low blood pressure, polycystic ovary syndrome (PCOD) and even abortions. But she says there has been a remarkable difference in just one month into the endurance running training. “I feel far more energetic, have more self confidence and feel so good about myself,” she says. The training has helped in creating a healthy routine for her. “Right from my sleep pattern to workout plan and diet – my life has taken a 360 degrees turn for the better,” she says. Running, she says, keeps her “focussed and balanced while she juggles with multiple roles as a mother and a a digital marketing professional”. Her fellow runner, Swetha Mallidi swears her back problems have miraculously disappeared. “The runs coupled with cross training schedules have helped me to overcome all of that,” she says.

Deepa’s tips

• Wear appropriate shoes The right walking or running shoes provide protection to the upper body.
• Ideally the floor where you do the cross training is of wood. Concrete floors are hard and the chances of knee injuries working out on concrete increases as the impact is greater
• Ensure your trainer knows what he or she is talking about. It’s important to understand the specific needs of the runner. A ‘No injury’ approach should be the first priority of the trainer before setting off on a training plan.

“You have to know how long it takes to train for a marathon, build the right training schedule and know what exactly you need to train for. This way you can avoid injury,” advises Jyothirmayi Mukhthineni, their running mentor . She has designed a training plan for the group – three days of run and three days of cross training. Jyothirmayi met the team during the Pinkathon; the common passion for endurance running brought them together and she offered to mentor them.

Jyothirmayi’s tips for beginners

• Gradual increase in mileage It is very important to increase your mileage slowly over the course of several weeks. The run:walk method is helpful for beginners.
• Get the right running posture Running is not just about your lower body; Don’t look at your feet while running. Open up your shoulders while running and don’t forget to keep your hands relaxed.
• Rest day is absolutely essential A good night’s sleep is important. It allows the body to rejuvenate and helps in muscle recovery. Make sure you treat your rest day seriously.

“There is so much to learn if one is serious about running - running posture, gait, right nutrition, suitable shoes, sleeping right, resting enough for muscle recovery, training and discipline,” says Jyothirmayi. Her own comeback to fitness happened in 2012, four years after her daughter was born. She struggled her way through it and manage to shed 29 kilograms of weight with a fitness routine. However, she had to apply the brakes on her endurance running when she experienced heel spur - a painful condition where a calcium deposit grows between the heel and arch of the foot. She didn’t let that hinder her fitness goal though. Instead, she channelised her energies towards motivating the women in the city to take to running and mentored them with timely advice, training schedules and so on. They also get expert tips from the members of the Vizag Sole Runners.

For cross training the girls go to a professional trainer Deepa Deval, who runs her firm DDZ Deepa’s Total Fitness. “If you do just one kind of exercise, the muscles get used to it and eventually stop responding. So it is very essential to have cross training schedule,” she explains. “Running puts pressure on lower limbs. So the workout should focus on strengthening the back, lower body and toning,” says Deepa and that is where the cross training comes right in.

A marathon task

• The Nagoya Women’s Marathon (NWM) 2018 in Japan holds the world record for the largest women’s marathon. It had 21,915 runners.