Welcome to the 43rd episode of The World of Running! In this episode, we’ll dive deep into goal-based training—a strategy designed to help runners improve by tailoring their training toward specific targets. Whether you’re working on shaving minutes off your personal best or chasing a big milestone like qualifying for the Boston Marathon, setting clear, realistic goals is the key. Key Topics Covered: What is goal-based training? How to set realistic goals. Managing burnout and avoiding...

Welcome to the 42nd episode of the World of Running, over the last two running seasons, 2022 to 2024 (April to March), the total number of running events organized in India was 1,185, and the number of finishers was about 1.1 million. Running takes off in India, and marathons are no longer a once-a-year event.  Aditi Pandya discusses the booming running scene in India with Venkatraman Pichumani, the author of the India Marathon Annual Report. They explore the key findings from the report,...

In this episode, we delve into the complex relationship between weight loss and running performance with Evan Lynch. We discuss the allure of the "ideal" racing weight and whether it's truly necessary for recreational runners. We explore the potential benefits and drawbacks of weight loss for runners. This episode also discusses practical strategies for safe and effective weight loss, including tips on nutrition, managing cravings, and avoiding common mistakes. Additionally, the importance of...

In this episode, we’ll discuss one of the most overlooked aspects of running - “Breathing”, and how runners can improve their performance and health through better breathing. Breathing and its affects on running Common breathing mistakes Breathing mechanics and posture Breathing techniques Training to improve breathing economy Aditi Pandya, the voice behind the World of Running podcast, is an avid runner and is co-founder of GeeksOnFeet. Aditi is an accomplished athlete, and is an...

Welcome to "The Long Run Explained," the 39th episode of the World of Running podcast, your dedicated source for all things running. Hosted by Aditi Pandya, this episode delves deep into the essence of long runs, a cornerstone practice for runners aiming to enhance endurance, oxygen capacity, and both physical and mental strength. Key Topics Covered: Importance of Long Runs Approaches to Long Runs Advice on high mileage training and its impact on marathon performance. Practical tips...

Sleep is such a basic need that it affects our mood, efficiency, longevity, and most importantly it improves our running performance. Sleep is also required for maintaining and nurturing our relationships, growth of society, and many more intrinsic necessities.  Sleep releases hormones that aid in muscle protein synthesis, thus repairing the cellular level damage from exercise, it improves our reflexes, decision making capacity and overall keeps our mind and body working at an optimal...

As runners we are quite conscious of the training process be it the miles/week, the specific paces or the interval durations. But training is not just about how far or how fast we can run; it’s also about how well we bounce back and prepare ourselves for the next training run or race. The backbone to achieve performance goals without getting injured, is to have a good recovery strategy alongside the training. More often than not we are guilty of ignoring recovery all together, especially when...

Most of us have heard about the Tarahumara Indians of Mexico’s deadly Copper Canyons. These legendary endurance runners, as famously chronicled in the book ‘Born to Run.’ They run for miles on barefoot, enjoying the sun, storms and treacherous terrain. In this episode of “World of Running,” host Aditi Pandya talks with Thomas Bobby Philip (Barefoot Bobby) on various facets of Barefoot running. Reasons to explore barefoot running Benefits of barefoot running Transitioning to barefoot...

Running is a beautiful sport, and we all runners swear by how it helps us.  But we sometimes take it too seriously. Overly obsessed with paces, getting stressed by upcoming races, irregular sleep cycles to accommodate the early morning workouts, constant barrage of injuries and more.  What once supposed to help us to get fit, healthy and enjoyable, becomes quite the opposite.  In this episode of "World of Running," our host Aditi Pandya talks with Tina Muir and delves deep into how to run...

Whether you're a casual jogger or an aspiring marathoner, the journey of running is filled with its unique set of challenges and rewards. And just like any journey, having a road-map or a guide can make all the difference. This is where the importance of a structured training plan comes into play. Imagine embarking on an ambitious project without a blueprint or setting out on a road trip without any maps. Sure, you might eventually complete the project or reach your destination, but the...

Based on the analysis we have done across various races in India, a surprising 80% of the runners take up distance running after they are in their mid-30s. One of the challenges however is no formal coaching, this is either because of an intentional choice, or lack of access to coaches, or many times life priorities wouldn’t leave enough time to work with a coach. In this episode, we'll explore how to get the best out of us, as we self-coach as recreational runners. In this episode we...

Most traditional training philosophies and methods for long-distance endurance training have one thing in common, putting high mileage. For recreational runners, this type of training can backfire. Most runners’ focus on mileage, ignoring other important aspects such as speed, strength, and mobility. In this episode we discuss the FIRST (The Furman Institute of Running and Scientific Training) training method for runners, which focuses on training with purpose, intensity, and recovery....

At Run Mechanics, we have analyzed more than 200 runners and almost 95% of them had weak hips. This could be pelvic drop, pelvic tilt, hip rotation, etc.  Whether one is a seasoned marathoner or just starting out on their running journey, the strength and mobility of your hips can make or break your performance.  Poor hip mechanics manifest in more ways than one while running - weak glutes resulting in un-optimal stride, extreme fatigue in lower legs, unstable pelvis, pelvic drop, and a...

In the 30th episode of the podcast "The World of Running," host Aditi Pandya delves into the world of heart rate (HR) training and its effectiveness in endurance training. With guest speaker Anand Hatwalne, an experienced runner and co-founder of 'Running Potential,' this episode explores the importance of HR monitoring for effective training and optimizing performance and recovery. Why does HR have such significance in endurance training? The answer lies in the fundamental principle, that...

Trail running has a certain charm associated with it, which is very different from road running. The former takes runners to quieter paths of mountains, lakes, forests, grasslands, etc. while the later is all about roads and speed. Trail running needs a different approach to running apart from speed & attire the most important is a mindset. Whether you're a seasoned road runner looking for a new challenge or a beginner looking to explore the great outdoor trails, this episode will...

Kenya can be said as the Mecca of the running world. Kenya has come to be the home of world-class athletes such as Eliud Kipchoge, Wilson Kipsang, Abel Kirui, David Rudisha, Florence Kiplagat, Edna Kiplagat, amongst others. Though most of us are recreational runners, we are pushing the limits in our own way, and the Kenyan runners set an aspirational north star for us. As a recreational runner, we have a lot of questions related to how Kenyan runners train. In this episode, we discuss...

Marathon running is becoming more popular around the world as a way to stay fit. These numbers are growing y-on-y. Closer to home, this can be seen in Tata Mumbai Marathon’s recent edition. The maximum number of marathon participants is in the age group of 40 to 44 years, which is 24% of the total finishers. A whopping 64% of the total marathon finishers are masters’ runners (age 40 and above). With fast twitch muscles declining, and bone density reducing, how do masters athletes maintain...

Supplements play a very important role in filling the gaps in runners’ nutrition to help with their running performance, recovery, cognitive development, and overall health & well-being. Currently, the supplements marketed for runners can be overwhelming. Supplement companies use a variety of marketing tactics & this can make it difficult for runners to determine which supplements are truly beneficial. In this episode, we demystify the supplements for runners. We have discussed...

The body releases endorphins, a short-lasting, deeply euphoric state following intense exercise. Dopamine, Serotonin, Endorphins, and Oxytocin, what is common in these names? Well, they are hormones that make us happy. Endocrinology is the science of Hormones. Now, why are hormones important for us as runners? In this episode, we talk about: The key hormones and how they affect us and our running Effects of overtraining on hormonal health How hormonal imbalances can affect our health...

Over the years there has been much research on the correlation between running and heart health.  While it is common knowledge that Running as a cardio activity does improve heart health, there is a lot more to the effect of Running on Heart Health. In this episode, we talk about how running can affect heart health in various ways with Dr. Aashish Contractor, who is a runner himself and is a pioneer of cardiac rehabilitation and sports cardiology. In this episode, we talk about: How...

Of the 7800 Runners who finished the Mumbai marathon in 2020, only 41 runners have run under 3 hours. That is about 0.5% of all the finishers.  It is every amateur runner’s dream to reach the sub-3-hour mark in a marathon.  So what it takes to run a sub-3 hour marathon? In this episode, we talk about how to strategize a sub-3-hour marathon. Journey to Sub 3-hour marathon Training approach Handling the progress plateau Role of a coach/mentor Mental preparation & handling race...

While the science of endurance training has progressed steadily over the decades, there has been significant progress in recent times. Eluid Kipchoge's sub-2-hour marathon effort is a major breakthrough.  However, the training advice on the internet and the science quoted t support it can be confusing, and even at times conflicting. In this episode, we tried to put together a structure for endurance training based on the latest science. Host Aditi speaks with Coach Ron George, where he talks...

Research shows optimal fueling improves our performance by 2 to 20% during the race. Running a marathon can take anywhere from 2-6 hours based on a runner’s fitness level. The energy expenditure while running a marathon is between 2200 and 3200 kcal depending on runners' conditioning, body weight, running economy, and external conditions like weather, elevation, etc. In this episode, we discuss the fueling strategy - before and during the race. Fueling for various distances, how to prepare...

The running shoe landscape has changed dramatically with tech innovation. In this episode, we try to navigate the landscape of running shoes, and how to choose the right running shoes. The first is the perspective of runners, and where they are in their running journey. Whether a runner is a beginner, intermediate, experienced, or elite, how that needs to be factored in when choosing a shoe.  The second is the training perspective - use the shoes for daily training, speed training,...