Training Basics

Training Routine

1. Monday usually, Rest/Yoga session (30 min) day, so you will receive your bi-weekly training schedule by Monday evening. Ensure that you follow the training plan as close as you can. Even if you can’t due to personal commitments/busy schedule, that’s absolutely fine to report at end of the week, so that next weekly schedule would be revised based on that.
2. Make sure you monitor your fatigue level daily and if you feel exhaustion mounting up, back off from your training even if the plan says you have to run.
3. Strength Train at least twice a week.
4. Do not Run back to back days & avoid signup for the marathon events every week. Stick to your training plan and don’t compare notes with other runners since you do not know the fitness level of other athlete.
5. Pre warm-up & Cool down stretching of at least 10 mins. mandatory.
6. Get yourself a good 7+ hrs of Sleep to execute the training at right intensity & energy level.
   Get your *VITAMIN D3 & Vitamin B12 Tests done to make sure that you have sufficient levels. One of the most noticeable signs of both vitamin deficiency is fatigue, to the point that it can be extreme, as if you are walking through treacle. Similarly, poor recovery between training sessions and increased muscle soreness are all potential signs, as well as a drop in mood.
7. Eat a balanced food because that is all you need. Don’t dwell on supplements etc, just because you see others doing it. Swap out processed foods for fresh fruits and vegetables. Limit your intake of sugary options, including alcohol.
8. Make sure to remain active throughout the day & cover some steps daily depends on your fitness level. (Ideal steps/per day: 8500+)
9. Don’t try to Run or do hard intensity workout when you fall sick as it will delay the recovery.
10. To get a good race finish time you need hard work in training and there are no short cuts or magic potions that can help.
    *Get your mind ready for the Goal first & visualize to achieve it on the race day.*

Basic Tips for Runner

Structured Training gives you a wonderful opportunity to make healthy changes to your routine that will support you in your fitness goals and overall well-being. Below are some tips anyone can follow:

• Wear the right thing. Use the dry fit t-shirt/shorts & comfortable shoes as per your gait. For long run/race day, apply Vaseline to underarms, nipple, & inner thighs area to avoid getting post-run rashes/Chafing.
• Surface to RUN On: Grass, soft trail, dirt/cricket ground, synthetic track – specifically for intervals/hard sessions. Impact is little high on Tarmac road running, so avoid whenever its possible. DO NOT RUN on Paver Blocks in garden or RCC road.
• Do a warmup and cool down. Always include at least a 10-minute warmup and cool down, which can include easy or brisk walking along with dynamic stretches.
• Pre-Run Food. Eat a at least few hours before you run to avoid running with a full stomach and avoid any irritating foods. Make sure to Hydrate well before the workout and have water/electrolytes. If the session is hard/long, then have one/half a banana or few dates/almond 45 mins before a session.
• During the Run. Stay hydrated, and include healthy drinks such as coconut water/lemon water/electrolytes mix. at every 45 mins. Have few dates/oranges after 90 mins of Run/Ride to sustain your energy level.
• Post Run Food: Eat a protein rich food within 45 mins of your hard session/long workout to get the maximum benefits of strength building & maintaining muscle mass. Click here to view all Food options for Runners
• Rest. Get plenty of sleep and allow for at least 1 full day of rest each week. Take an extra rest day if you’re feeling sick, exhausted, or especially sore so that you can return to your training with restored energy.
• Recovery. Use the Foam Roller/Ice Packs for the Recovery after a hard/long run session.

Pre-RUN Warmup Routine

Warmup at least for 10-20 mins is necessary before any activity be it running, cycling or any form of strength training. Follow this basic warmup routine to get your muscles active before the main workout.

Post-RUN Cool down Stretching

Stretching after a run is very important. It helps relieve tension and soreness, increases flexibility and helps prevents injury. Do these 6 Post-Run Stretches after your workout when your muscles are still warm. They will target your quads, calves, glutes, hamstrings, groin and hips. NEVER stretch on cold muscles.

Yoga Basic Routine

Recovery Post Hard session/Long Run

Foam Rolling – Calf, Hamstring, Quads & Apply Ice pack bag.

Training Basics

1. Upper body Posture (shoulders relaxed / Look forward). Swing your arms, without crossing each other.
2. Posture (Running tall, angled a bit forward, chest out)
3. Landing Mechanics; Under your centre of gravity so Midfoot Landing for Marathoner & Front foot for Sprinter.
4. Avoid: Avoid overstriding or bouncing too much.
5. Imagine a cart wheel , where you roll over easily and don’t run parallel to the ground.
6. Cadence: Maintain a steady cadence, or rhythm, of running. A good cadence is around 170–185 steps per minute.

How to stick with the Plan

Create an incentive plan that motivates you to keep up with your training, whether that’s rewarding yourself or simply having the mental satisfaction of meeting your goals. Find a running partner or group if you’re more likely to run as part of a group. If that’s not possible, find an accountability partner who will check up on your progress. Record your Run/activity in mobile tracking apps like Strava, Runkeeper, Nike Run Club etc. to stay motivated and track the progress. Be consistent and set aside the time you’ll need to stay on target.

The Bottom Line

Training is an enjoyable process to set individual training goals and get into shape. Allow yourself enough time to prepare to reduce your risk of injury and train your body to perform at higher levels of intensity.

Give yourself credit for everything that you accomplish, no matter how small it seems.

Train Smarter | Run Faster | Feel Stronger

-Pragnesh Patel, World Athletics/AFI Certified Running Coach & Founder at Run&Ride2Fit

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