The First Run
When I say "First" is unforgettable.... yeah I mean it.!!!
You have guessed it right too.. First Crush, First Love, First Child, First word of the child and the story continues....
For a runner, the first run matters too!!!
A Chartered Accountant by Qualification, A Teacher by Profession and a Runner by Passion defines me perfectly. Till date I have done 2 full marathons (TMM 2019 and 2020 in sub 5 hours), few half marathons and many 10km runs. But still what remains fresh in my memory is my first 5km run in 55 minutes - yeah you got it right, a perfect example of "A Slow Runner".
To learn the dynamics of running from close quarters, I completed Certificate Course of Long Distance running from American College of Sports Medicine and Exercise Science Academy. To practice the theoretical learnings, I coach at Runburn Coaching. (Runburn started with my Friend & Mentor - Mr. Devendra Mane aka Dev)
This blog is my view point of running and the factors which helped me grow as a runner from a 5km runner to Full marathoner, a 11 minute pace runner to a sub 6 pace runner, a person of a sedentary life to active running life and most importantly a Insulin person to non-insulin taking person!!!
When it comes to running, there are many doubts which arises in the minds of a first time runners and this blog is an attempt to address such simple doubts and also give simple guidelines for the same.
The general questions I generally encounter are -
1)Do I need to run the entire distance?
My view: If the race is your first race and you are well-trained (under a trainer) you can give your full effort. But if you are a first timer then Walk-Run strategy is suggested for you. The most important point to remember is Don't run at others speed, run at your pace. Because your run should be based on your training and your body acceptance.
2) What should I wear during the run?
My View: Any clothing that suits you, preferably a dry-fit tshirt and shorts. For ladies, their comfort wear should suffice for distance of 5km/10km. We have examples of female athletes who have run full marathon in a saree too. So ultimately, you can wear dress of your choice in the first race and once you add on distances, specific running gear can be used.
3) Can we drink Water during the run?
My View: Absolutely Yes. A human body needs water based on many aspects. Weather conditions, humidity, perspiration rate are some of the important factors. For a 5km/10km run, many runners run without water too but the thumb rule of running is "Drink Water before You are Thirsty". But one thing to be taken care of is that do not drink too much water or energy drink that you feel bloated. Running with bloated stomach will be a bit difficult.
4) Which running shoes should I purchase?
My View: Initially, you need not purchase new shoes unless you intend to continue running for a long time. Once you have committed to run without any external pressure, and enjoy running, then you can think on purchasing new shoes and by then, your knowledge would have enhanced to give you a fair idea as the type of shoes which suits you.
5) What should we eat?
My View: This can be answered in 2 parts - The day before the race and On the race day.
Sometimes, when we google for basic things, the first thing about eating reads - "Carbo - loading". Actually, carbo loading is necessary in western countries more specifically because their regular diet is carbs deficient but in a country like ours where almost our every meal includes Rice, Chapati (carbs) there is no special need of Carb loading to be done by runners of our country. Again, coming back to basics, a 5km/10km run can be done easily without too much of efforts or pains, so no special preparation is to be done. The basic rule - Eat regular food, Eat early before the race day to help digestion process.
On the race day, it is not a great idea to run empty stomach. Have something very light snacks like 2-3 dates, 4-5 almonds, 1 elachi banana or some pieces of chikki (Use one or max 2 options, do not eat all ,else you will feel bloated right from the beginning)
Few Tips for Beginners:
1) As Satish Gujaran sir (A senior runner) always says - Running is healthy for you but are you healthy for running? Please get your Vitals checked before you start Running - Consult a doctor.
2) Start SLOW- Don't rush into things. Do not get tangled into various jargons of the running world. Keep it simple process - Walk - Jog - Run - Enjoy - Run - Run.
3) Keep records of your small milestones you are achieving in this running world. The day you run your first 5km, 6km, 7km will give you a sense of achivement and also it will help you note down your improvement.
4) The deadliest trap is - "TOO MUCH TOO SOON". No doubt, you enjoy growing. And growing with medals gives a different high altogether. During these 5 years, I have seen runners - Starting, Finishing 10km race, doing a Half Marathon(21.1kms), Graduating to a Full Marathon(42.2kms), then doing a Ultra Run(Anything above full marathon is a Ultra Marathon) and then retiring within 2-3 years. You have your entire life to enjoy running. Spend time enjoying each distance luxuriously. The flip side of Too much Too Soon Sydrome is Injuries. Being a sport, running has major injuries associated with it and then you miss the small pleasures of running.
5) Find a Friend or a company who can join you for your early morning runs. This way you will have a partner who can push you out of the bed because Every Alarm comes with a Snooze option. And the other advantage is you will do a noble cause of making one more person fitter.
6) A person can run during any time of the day but it is always preferable to start early morning. Two reasons - Fresh Oxygen available and more importantly, less traffic in our cities.
7) Rest for ONE day in a week. This is absolutely necessary for every fresher to understand. Rest and Recovery is a part of good training scheme. Find a good coach who has good knowledge and can help you enjoy this world of Running for a long period of time. Even if you prefer to self coach, do not rely on Social media only else you may land in serious trouble.
8) Never start a run without proper Warm up and end it without a proper Cool Down. Remember, Proper Warm up and Cool down is again a part of the entire run process.
9) To achieve good results in running, Strengthening of Core muscles and Legs are of vital importance. So indulge in good strengthening exercises once or twice in a week. One may include Cycling/Swimming as cross-fit training options too. But then, time management is a key affair. Be consistent in what ever you choose to do.
10) NEVER FORGET THE REASON YOU STARTED RUNNING.. These 7 Golden words are the key to keep you grounded always. Once you start running, going away with the flow is natural but if you can remember the reason for you to start running, distance and speed will not be motivating factors.
For all those who are interested to enjoy their old age by exercising now- Running is one of the best options available. To support to this cause, Rotary Club of Dombivli West is Organising Regency Sponsored "Dombivli Pride Run" on 1st March 2020 comprising 5km and 10km run. For more details about the event, feel free to contact.
Why DPR??? Because DPR (as it is commonly known) has been the First Run of many runners of Dombivli as it was the first Professionally run organised in Dombivli since 2017.
Friends, Running has helped me personally a lot and I intend to pass on its benefits to many people and my only message to them is - BE Consistent!!! This blog is an attempt to solve doubts of first-time runners, if you still have any doubts apart from the above mentioned ones, please do feel free to contact!!!
Regards
CA Vishwanathan H Iyer
9323112436
You have guessed it right too.. First Crush, First Love, First Child, First word of the child and the story continues....
For a runner, the first run matters too!!!
A Chartered Accountant by Qualification, A Teacher by Profession and a Runner by Passion defines me perfectly. Till date I have done 2 full marathons (TMM 2019 and 2020 in sub 5 hours), few half marathons and many 10km runs. But still what remains fresh in my memory is my first 5km run in 55 minutes - yeah you got it right, a perfect example of "A Slow Runner".
To learn the dynamics of running from close quarters, I completed Certificate Course of Long Distance running from American College of Sports Medicine and Exercise Science Academy. To practice the theoretical learnings, I coach at Runburn Coaching. (Runburn started with my Friend & Mentor - Mr. Devendra Mane aka Dev)
This blog is my view point of running and the factors which helped me grow as a runner from a 5km runner to Full marathoner, a 11 minute pace runner to a sub 6 pace runner, a person of a sedentary life to active running life and most importantly a Insulin person to non-insulin taking person!!!
When it comes to running, there are many doubts which arises in the minds of a first time runners and this blog is an attempt to address such simple doubts and also give simple guidelines for the same.
The general questions I generally encounter are -
1)Do I need to run the entire distance?
My view: If the race is your first race and you are well-trained (under a trainer) you can give your full effort. But if you are a first timer then Walk-Run strategy is suggested for you. The most important point to remember is Don't run at others speed, run at your pace. Because your run should be based on your training and your body acceptance.
2) What should I wear during the run?
My View: Any clothing that suits you, preferably a dry-fit tshirt and shorts. For ladies, their comfort wear should suffice for distance of 5km/10km. We have examples of female athletes who have run full marathon in a saree too. So ultimately, you can wear dress of your choice in the first race and once you add on distances, specific running gear can be used.
3) Can we drink Water during the run?
My View: Absolutely Yes. A human body needs water based on many aspects. Weather conditions, humidity, perspiration rate are some of the important factors. For a 5km/10km run, many runners run without water too but the thumb rule of running is "Drink Water before You are Thirsty". But one thing to be taken care of is that do not drink too much water or energy drink that you feel bloated. Running with bloated stomach will be a bit difficult.
4) Which running shoes should I purchase?
My View: Initially, you need not purchase new shoes unless you intend to continue running for a long time. Once you have committed to run without any external pressure, and enjoy running, then you can think on purchasing new shoes and by then, your knowledge would have enhanced to give you a fair idea as the type of shoes which suits you.
5) What should we eat?
My View: This can be answered in 2 parts - The day before the race and On the race day.
Sometimes, when we google for basic things, the first thing about eating reads - "Carbo - loading". Actually, carbo loading is necessary in western countries more specifically because their regular diet is carbs deficient but in a country like ours where almost our every meal includes Rice, Chapati (carbs) there is no special need of Carb loading to be done by runners of our country. Again, coming back to basics, a 5km/10km run can be done easily without too much of efforts or pains, so no special preparation is to be done. The basic rule - Eat regular food, Eat early before the race day to help digestion process.
On the race day, it is not a great idea to run empty stomach. Have something very light snacks like 2-3 dates, 4-5 almonds, 1 elachi banana or some pieces of chikki (Use one or max 2 options, do not eat all ,else you will feel bloated right from the beginning)
Few Tips for Beginners:
1) As Satish Gujaran sir (A senior runner) always says - Running is healthy for you but are you healthy for running? Please get your Vitals checked before you start Running - Consult a doctor.
2) Start SLOW- Don't rush into things. Do not get tangled into various jargons of the running world. Keep it simple process - Walk - Jog - Run - Enjoy - Run - Run.
3) Keep records of your small milestones you are achieving in this running world. The day you run your first 5km, 6km, 7km will give you a sense of achivement and also it will help you note down your improvement.
4) The deadliest trap is - "TOO MUCH TOO SOON". No doubt, you enjoy growing. And growing with medals gives a different high altogether. During these 5 years, I have seen runners - Starting, Finishing 10km race, doing a Half Marathon(21.1kms), Graduating to a Full Marathon(42.2kms), then doing a Ultra Run(Anything above full marathon is a Ultra Marathon) and then retiring within 2-3 years. You have your entire life to enjoy running. Spend time enjoying each distance luxuriously. The flip side of Too much Too Soon Sydrome is Injuries. Being a sport, running has major injuries associated with it and then you miss the small pleasures of running.
5) Find a Friend or a company who can join you for your early morning runs. This way you will have a partner who can push you out of the bed because Every Alarm comes with a Snooze option. And the other advantage is you will do a noble cause of making one more person fitter.
6) A person can run during any time of the day but it is always preferable to start early morning. Two reasons - Fresh Oxygen available and more importantly, less traffic in our cities.
7) Rest for ONE day in a week. This is absolutely necessary for every fresher to understand. Rest and Recovery is a part of good training scheme. Find a good coach who has good knowledge and can help you enjoy this world of Running for a long period of time. Even if you prefer to self coach, do not rely on Social media only else you may land in serious trouble.
8) Never start a run without proper Warm up and end it without a proper Cool Down. Remember, Proper Warm up and Cool down is again a part of the entire run process.
9) To achieve good results in running, Strengthening of Core muscles and Legs are of vital importance. So indulge in good strengthening exercises once or twice in a week. One may include Cycling/Swimming as cross-fit training options too. But then, time management is a key affair. Be consistent in what ever you choose to do.
10) NEVER FORGET THE REASON YOU STARTED RUNNING.. These 7 Golden words are the key to keep you grounded always. Once you start running, going away with the flow is natural but if you can remember the reason for you to start running, distance and speed will not be motivating factors.
For all those who are interested to enjoy their old age by exercising now- Running is one of the best options available. To support to this cause, Rotary Club of Dombivli West is Organising Regency Sponsored "Dombivli Pride Run" on 1st March 2020 comprising 5km and 10km run. For more details about the event, feel free to contact.
Why DPR??? Because DPR (as it is commonly known) has been the First Run of many runners of Dombivli as it was the first Professionally run organised in Dombivli since 2017.
Friends, Running has helped me personally a lot and I intend to pass on its benefits to many people and my only message to them is - BE Consistent!!! This blog is an attempt to solve doubts of first-time runners, if you still have any doubts apart from the above mentioned ones, please do feel free to contact!!!
Regards
CA Vishwanathan H Iyer
9323112436
So well written .you have given a guide rules to be followed for freshers..
ReplyDeleteSuperb sir.
ReplyDeleteAwesome Vishu Sir! Your journey will inspire others to run for a life.
ReplyDeleteSuperb..well explained..thanku sir
ReplyDelete