This Mumbai-based running coach outlines the path to endurance

Looking back in time running definitely adds quality to life and it is truly never too late to startrdquo says Kaushik Panchal founder of Runners Academy At the age of 54 with more than 22 years of distance running behind him Panchal speaks from experience both as a runner and as a coach As they age people experience a sudden shift in the pace of life Fatigue and stress become a part of their daily routineRuby Kanchgar leads the group in stretching exercisesAt the age of 33 Panchal was hit by the realisation that this was not a practical way to go about life It was also compounded by the fact that he suffered from perpetual back ache accompanied with issues of obesity and severe acidity That is when the businessman decided to change one step at a time no pun intended Founded in 2015 Runners Academy in Borivli now trains runners across five centres in Mumbai many of them over 40 and senior citizensThe discipline of endurancePanchal insists ldquoConsistency in training is the most important aspectrdquo New runners at the academy train four to five days a week for two to three months allowing endurance and strength to build gradually The training plans are customised mdash considering factors such as age fitness levels previous injuries and more importantly the profession of the individualsThe group performs hip rotation exercises to ensure better mobilitySunday long runs form the core of the grouprsquos marathon preparation The community often changes locations to break routine and maintain motivation ldquoWarmups are treated as the holy grail these include a headtotoe warm up giving your body a wakeup callrdquo reveals PanchalPrerun drills help avoid sudden jerks during the runThe running coach insists on dynamic movements before each run including foot gymnastics and running ABC drills The latter are a set of fundamental running exercises mdash ASkips BSkipsbounding and CSkipsbutt kicks mdash designed to improve running form efficiency coordination and speed by focusing on high knees powerful leg drives and quick foot turnover making runners faster and reducing injury risk These are paired with a slow jog or walk to ease the body into motionInjury is avoidableAddressing the inevitable question Panchal highlights ldquoInjuries are often the result of avoidable mistakes Common problems such as stress fractures plantar fasciitis a common cause of heel pain resulting from irritation and inflammation and knee pain usually come from wornout shoes running on hard surfaces skipping warmups or increasing mileage too quickly Lack of strength training and vitamin deficiencies also play a rolerdquo His solution is simple Structured training gradual progression and fewer backtoback racesRunners at the Autism Awareness Marathon at Kandivli East in 2019Strength training yoga and crosstraining are built into the academyrsquos weekly schedules ldquoRunning should never be an everyday activity as you need the same amount of days to recoverrdquo says Panchal Three to four running days are balanced with strength work and flexibility trainingCommunity is central to the academy ldquoGroup training helps runners to stay motivated during plateaus and missed sessions We travel together for races across India including events such as the Pondicherry and Ladakh marathonsrdquoA group of runners participate in a yoga session before warmupA regular with the group Dr Harshita Satam Ingole 39 shares ldquoRunning marathons was not something I thought I would enjoy Regular longdistance training has improved my cardiovascular capacity and overall muscular resilience The Sunday endurance run is something I especially look forward tordquoNutrition hydration and mindsetContrary to popular perception Panchal suggests managing nutrition is easy ldquoIt is equally important to focus on pre and postrun nutrition For prerunning keep it simple Fruits like bananas oranges dates and dry fruits nothing too heavy After a run it is essential to have a proteinrich meal within two hoursrdquo This includes hydration too Drinking plenty of fluids with electrolytes a day before the run will do wondersKaushik PanchalAfter long runs runners are advised to walk to bring their heart rate down gradually and stretch A quick nap and an icecold shower also help as does foam rolling Panchal concludes by saying ldquoWith the right training regimen and consistent discipline running almost feels like a high It becomes a habit you loverdquoAt L101 Dattapada Road Food Corporation of India Warehouse Borivli EastLog on torunners_academyCall 9821026416Dorsquos and DonrsquotsDorsquos1 Consult a physician before taking up running2 Do your warmups Spend 1015 minutes before every run3 Start slowly with walkjogDonrsquots1 Do not run everyday2 Do not skip sleep and recovery3 Donrsquot skip 31 ratio 3 portions of protein and one of carbohydrates pre and postmeal respectively