Focus on foot strike and form in a cross country run

I was off to Sangla for 10 days for our 3^rd Himalayan Running And Living Marathon and I would get some time to run on rough trails at some altitude of around 10-12000 ft.

On the 24^th I did a 15k run and walk along the Shimla Half Marathon route including the 2 tough climbs of Annadale and Indus and that made me feel much better. I was winded, with the sudden change of altitude from Delhi, but it was a good start. 2 days later, at Sangla, I did a tough Raksham trek where we did a recce for the 10k run that would happen in the following week. And then a walk and light jog at Chitkul at 11300 ft in the snow.

Went out for a 21.1k walk along the half marathon route this morning on the 25th, using the rocks along the road for the stretches that my physio had given me to do after sternly telling me about the need for discipline in this routine. I am now feeling much more flexible and also more acclimatized and all set to go for a short run tomorrow in my 2^nd pair of Puma trail shoes.

I got my friends to take multiple shots of me running so that I could focus on improving my running form and my landing style - I would recommend this to anyone who is keen on improving, as I firmly believe you will begin to understand what you need to do, to run better.

 Try and get someone to do the same for you and see how you can improve, and focus on it, and you will improve, no matter how slowly.

 short steps while running downhill helps in a midfoot strike while long strides would get a good heel pounding.

 Not bad - finally getting a bit better.

Running downhill on a cross country trail is never the most elegant for running form as you go all over the place avoiding rocks and seeking out others for a firm foot hold but as you can see from the 15 snaps here - I seem to be looking in good shape in only a few. Have to work on getting body straighter and then angled forward from the heel for a better aerodynamic and efficient form.

 

EVEREST here I come – Gulp!!

My 50^th (full) marathon had to be a big one, so I chose to run it from Everest Base Camp to Namche Bazar on May 29^th 2014. The easy part was telling everybody and myself about it, the tough part was to try and raise some funds to pay for it, and to train so that I could finish with a smile.

A meniscus surgery in my left knee had kept me off running for 4 months in the latter part of 2013 but 2014 saw me as a pacer yet again for the party animals (and several first timers) at the Mumbai Marathon in January. That was fun as usual, but for me it was my 49^th and it also gave me the confidence that all was well and I could at least manage a slow marathon without any injury.

I had run many marathons but the highest was at 12000 ft, I had been climbing up to 20,000 ft but that was when I was in college. Starting a marathon at 17800 ft was another experience altogether and I had to be in much better shape for this one.  March 2^nd was when I got out of my slumber and did a 28km trail run at an event in Gurgaon – a gorgeous trail and weather to boot, made for a good way to overcome my inertia and inner demons and start my journey of training. Puma was sponsoring a big chunk of m costs for the run and I was running in their ACTV compression leggings for the first time and their trail running shoes and some of their other apparel and accessories. I was surprised by how good I felt on the run despite the long hiatus from running, The 30 runs we organise a year had taken it’s toll with most weekends and traditional long run days, occupied. But that was an excuse.

The next month saw a few runs in considerably rougher terrain on our recce runs in the Aravalli for a new cross country route and my 2 pairs of Puma trail shoes were being put through a rough challenge. Sometimes the tough thorns from the Aravalli scrub won, but their light weight and flexible sole were a great plus. I loved the new found comfort of the ACTV wear compressions tights especially on the trail and when it was cool. I would have to be as comfortable in them, as I was in my shorts or windproof pants, for keeping options open for the Everest Marathon.

 

But I was not training enough. I had to step up the intensity as there was not much time left.

Meanwhile – I had started going for physiotherapy to regain my flexibility which I had almost completely lost – so my calves and quads and hamstrings had to be stretched for 90 minutes a day I was told. I was definitely not being a good patient and my erratic stretches were showing.

On April 18^th I had a wonderful 10.55k run on the route of our Corbett Marathon which was happening the next day and I began to feel somewhat more reassured that I would get into good shape. I could also finally touch my toes with a considerable amount of effort.And I had lost 2 kilos over the last 2 months which I am delighted about.

I finally felt I was getting into some shape.

Confessions of an overweight runner

I got a meniscus arthroscopy done on my left knee in August after perhaps being the first patient of my Doctor Friend and neighbour Sanjiv Marya, who had pushed him to operate when he said I could wait for some years.
I had a very minor niggling ache occasionally the back of my left knee during a couple of runs. Nothing major, but something I had never experienced before. Also when I bent my left knee to stretch, it would pain. So I had an MRI done and asked Sanjiv

"Will this get better through medication, diet or exercise?"
No.
"Is this reversible through stem cells etc?"
No.
"Is this a serious issue?"
No.
"Will this interfere with my trying to run faster?"
Yes.
"How long before I could run again?"
6-8 weeks.

The next run I was going to run was the Delhi Half Marathon in December and then pacing for the slow 5:30 bus in the Mumbai Marathon in Jan - so there was plenty of time for my running to get back into shape, and I had to be able to walk up and down the sloped for our Shimla Half Marathon end of September. So then I decided to push for surgery asap and get onw ith it.

The surgery was fine, I went back home and was extra careful about everything. 6 weeks later I was able to walk the steep paths in Shimla and be on my feet for our run, but no running myself. I started driving again. All this was fine but I was eating and beering just as much as I used to earlier, and I could feel a few inches being added on in the wrong places.

Today on Diwali, I realised I was 5kgs heavier than what I should be, went for a haircut and as I sat with my chin down, saw the double chin ever more pronounced, and decided to eat in a controlled fashion and start running again. I had just been for a 4km run and walk with more running than walking and felt reasonably good. So I am committed to losing at least 2 kgs before Dec 15th and another 2kgs before the Mumbai Marathon in January.

And then a couple of kilos more over the next few months in 2014 as I resume more regular training - which is the reason why I accelerated this meniscus surgery in the first place.

More soon and enjoy your run
Rahul

When each finish line is the name for a new starting line - fitness is a wonderful journey - come out and play

"The best way to make friends is to do things together.
And the best way to run into great friends is to do great things together."
Running And Living




Sport transforms like no other medicine.And running is the most versatile and inclusive sport.
Come out and run with us in some of the loveliest parts of the country, in some of the most peaceful areas, in some of the most challenging areas, at some of the most challenging times of the year.
Come out and run with us once. You'll run into some friends, and if you have liked it, you may come once again, sometime.

And if you do, we know you are hooked onto running and you will be an evangelist- because it is addictive
You can see the thousands in the streets on any day of the week now in India, where five years ago there were solitary runners, you can see that as you see people in groups now smiling and chatting as they run, you can see that when you see families participating in events together

Come and run with us in Kihim Beach near Mumbai on 3rd March, The Himalaya, Rishikesh and Corbett
or maybe a city run in Patiala or Chandigarh or the all women's half marathon on 10th March in Mumbai
or try a total fitness check in the XWarrior race on 10th March in Delhi

Explore the country in a fascinating way.
And explore your potential along the road, wherever and however.
Needless to add, these are fun ways to bond with the family, and friends, and if you are on business, a great way to have a blast with your customers.

We would love to have you join a running group near you - no matter where you are - link up with any of our 75 running groups across the country and come for any one of our 30 runs across 10 States of the country across the year. You just need to take the first step, we will help you with the rest.

See you soon
Rahul Verghese
We