Running Tips from IIML Alumnus & Marathoner - Sandeep Srivastava

Today morning, we caught up with Mr. Sandeep Srivastava, IIML Alumnus (1987-89 batch) and fellow Marathoner. He had come to campus to give a guest lecture and was kind enough to spend some time with us, discussing about running in general and training for marathon in particular. Following are some excerpts from the conversation that spanned over an hour and a half.

Runners Inc. (RI): How do you find getting back to campus?

Sandeep Srivastava (SS): The campus looks nice and very green. While we were studying, the campus was in Aliganj. This place was just a piece of barren land. But now it looks very green and different. Nice to be back on campus.

RI: When did you start running? How many marathons have you run?

SS: I started running in 2006. My first half marathon was in 2007. And ever since I've completed 7 marathons. 

RI: What is your personal best?

SS: I finished a marathon in 4 hours and 19 minutes. But I'm trying to get below the 4 hour mark.

RI: Could you talk a little bit about training for a marathon?

SS: There are different types of training schedules available. Some are for beginners, others are for runners with some weekly base miles and for advanced runners. It could range from 12-18 weeks or even more.

RI: We've heard about tempo runs and fartleks. How do you recommend including them in the training regime?

SS: Tempo runs and fartleks are hard runs. You are pushing your body. So I'd recommend not doing more than 1 hard run per week. Alternating your hard runs with easy runs (60% of your marathon speed) is a good strategy. Recovery runs are very important. It helps flush out the lactic acid from your body and gets you ready for the next hard run. You could do the really long runs during the weekend, on  Saturday or Sunday.

RI: How do you recommend increasing speed?

SS: Well, you start with short runs. Do 600 m x 5 times in the initial few weeks. Then as your muscles get better, and as your aerobic capacity increases, notch it up to 800 m x 5 times -> 1000 m x 5 times -> 1200 m x 5 times. Then let it stay at that range.

RI: What is the running technique to adopt? Gazelle? Glide? What is your advice on running posture?

SS: Gazelle is the technique adopted by elite athletes. You are in the air most of the time except when your foot lands on the ground for the thrust. You aim for a 45 degree projectile thrust to get maximum range. But that is an entirely different ball game. To start with, you can get a good running posture by doing 5 to 8 number of 100 m sprints after your 8 km runs. You have to give your 100% in the sprint and rest for a good number of minutes before the next sprint.

RI: What type of gear do you use? Shoes? Sock?

SS: I use minimalist gear. The lesser the weight, better the run. There are many good running shoes in the market. Reebok RealFlex 2.0 is a good shoe. It is lightweight and has good cushioning too. Injinji socks are good to avoid blisters.

RI: Some shoe brands claim that their shoes give good spring effect while running? What is your opinion?

SS: The spring action is essentially energy storage and release from the spring. This spring action works only in a certain range of forces. If you have a rigid spring and give a small force, then it wouldn't work. Similarly, most of these shoes are designed for American Runners, with an average weight of 80-85 kg. If an Indian Runner, with an average weight of 60-70 kg uses it, the effect would hardly be noticeable. In this aspect, Reebok's RealFlex 2.0 gives decent performance for Indian Runners.

RI: Do you listen to music while running?

SS: Not anymore! I left it 2 years ago. There was a time I could not run without listening to music. But now it is rather a distraction. But for some people, music is a stimulant.

RI: We've heard that music pods are not allowed in some marathons. Is it true?
SS: In India we don't have a problem. You can listen to music while running marathons. In fact, in India, half of the runners may back out if there is no music. Abroad, yes, there are some restrictions for some races.

RI: If you don't listen to music, what do you think while on a 42 km run?

SS: Well, a lot of marathoners are asked this question. I think of everything and nothing. It is a completely random process.

RI: Are knee caps advisable during runs?
SS: You need knee caps when your ligaments and muscles are not strong. But after sometime, you muscles become strong with cross-training and stretching exercises. At that point of time, I'd avoid using kneecaps.

RI: Would you advise Yoga for stretching exercises?

SS: Yes, the short stretches are okay. But don't do long static stretches beyond 3 seconds. Your muscles may get cramped. Instead, do short stretches with a high frequency.

RI: Training Pace Vs. Actual Running Pace during a marathon?

SS: There are several research studies that say that the actual running pace is higher than the training pace. The reason is unclear. There is something called a speed governor in your brain that tells the body to limit your speed, when your body is about to hit the wall. But with all the excitement during the run, when you see other runners move ahead, and you want to catch up with them, some hormonal releases shut down your speed governor. But that could be dangerous too. You could injure your body. So it is advisable that you start at a comfortable speed and as your body stabilizes pick up your planned marathon speed.

RI: So how has been your marathon journey so far?

SS: I run regularly. The initial year, in 2010, I did a lot of marathons, but it has tapered down by the year. But still I run.

RI: Thank you for your time :)

SS: Pleasure.

SS @ Delhi Half Marathon 2012
Image Courtesy: www.runindiarun.com

Follow Mr. Sandeep Srivastava:

On Twitter @runindiarun

Website: www.runindiarun.com

PS: We thank Prof. Sushil Kumar for arranging this session!