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Off-Season Running Guide: How We Runners Can Maintain Fitness After Race Season

For most runners in India, the racing calendar has a familiar rhythm. It usually kicks off with the Hyderabad Marathon in August and ends with the New Delhi Marathon in February. Once the final race is done, many runners switch off completely. No structured running, no strength work, and no routine. It feels like a well‑earned break… until the next season arrives and you are forced into panic training. If your goal is to return stronger and faster next season, the months after your final race matter more than you think. Welcome to the off-season - the most underrated yet crucial part of your training cycle. This guide will help you maintain fitness smartly, avoid injury, and prepare your body to level up next season. Do not Stop Running - Just Change the Goal The off-season is not the time to chase personal bests. It is the time to: Stay healthy Stay consistent Keep your running habit alive Gently prep your body for the next training cycle Think of this as running for longevity; not fo...
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7‑Minute Plank - My Key Learnings

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Yesterday, after finishing a 10K race in 43:12, we were all waiting around for the podium announcements. With plenty of time to spare, I casually challenged my running buddy Biren to a plank hold. Something I often include in my interval‑based core strength training, but rarely test to my full limit. What started as a light challenge turned into a personal check-in. I wanted to see how long I could hold the plank with proper form, without letting anything break down. I surprised myself by holding it for a little over 7 minutes before stopping - still shy of complete failure, but long enough to feel the effort. Later, I grabbed a screenshot from the video and asked Copilot to analyze my plank form. I have always been curious whether I have been holding it correctly during training. Here’s the feedback I received on my form: What You’re Doing Well Solid straight-line alignment: Your shoulders, hips, and legs look nicely aligned. This is the foundation of a strong plank. Elbows positione...
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How Preparation, Patience, and Precision Shaped My Tata Mumbai Marathon (2026) Journey

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On January 18th, I completed yet another chapter of my annual marathon ritual at the Tata Mumbai Marathon 2026 . This time, I approached the race differently. With far stronger fitness, deeper training, and few shorter distance races including a 1:33 half marathon . I knew I had the capability to push harder. But I also carried memories of last year’s crippling cramps (Read the story here  TMM 2025 ) So I set a conservative goal of 3 hours 35 minutes , choosing discipline and caution over ambition. What unfolded on race day was a story not just of running but of learning about strategy, execution, and the power of understanding your body. This blog is my journey through the preparation, the race, the fuelling, and the execution that defined #TMM2026. I hope it resonates with runners who know that sometimes, the clock does not tell the full story. The Training: The Foundation I Built with Intent Unlike last year, this preparation was not disrupted or derailed. I completed a full 16‑...
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India’s Healthcare Crisis: Why We’re Still Stuck in Sick-Care

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India’s healthcare narrative is dominated by building hospitals, diagnostic labs, digital platforms, and insurance schemes. But let’s be clear, this is not healthcare. It is sick-care. True healthcare begins long before a patient steps into a hospital or logs into a digital health platform. It starts with how we design our cities, shape our neighborhoods, and structure our daily lives. Yet, the fundamental pillars of health are often overlooked - not because they lack importance, but due to the short-sightedness of policymakers,   the lack of strong public opinion and the fact that they do not align with the profit-driven models of today’s healthcare industry. The Overlooked Pillars of Public Health 1. Clean Water Systems Access to clean drinking water remains a daily struggle in many Indian towns and villages. Even in urban areas with piped water, contamination and unreliable supply force families to rely on filters or bottled water. Water infrastructure is treated as a utili...
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The Power Within: Understanding VO2 Max and Resting Heart Rate for work Performance

 In the pursuit of optimal work performance, we often focus on external factors like time management and productivity hacks. But what if the key to unlocking our full potential lies within ourselves, in the very mechanics of our bodies? Understanding two key physiological metrics — VO2 Max and Resting Heart Rate — can provide valuable insights into our overall fitness level and its impact on our work performance. VO2 Max: The Engine of Endurance VO2 Max, or maximal oxygen uptake, measures the maximum amount of oxygen your body can utilize during intense exercise. It’s essentially a gauge of your aerobic endurance — the higher your VO2 Max, the more efficiently your body uses oxygen, leading to improved stamina and reduced fatigue. Why does this matter for work performance? Increased Energy Levels: A higher VO2 Max translates to better cardiovascular health and increased energy throughout the day. Say goodbye to that afternoon slump and hello to sustained focus and productivity. Enh...
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A Humbling Experience: Lessons from My Tata Mumbai Marathon 2025 Race How Preparation, Setbacks, and Perseverance Shaped My Journey On January 19th, I completed my annual ritual of running a marathon. As an amateur marathoner, I set out with a clear goal: to finish my race in 3 hours and 40 minutes, a 1-minute improvement from last year’s race. Months of meticulous preparation, a well-planned training regime, and determination fueled my journey. However, life had other plans. A health issue disrupted my training, and on race day, muscle cramps turned my carefully laid plans upside down. I crossed the finish line in 4 hours and 10 minutes, far from my target time. This blog is not just about the race itself, but about the lessons learned along the way. It’s a story of how a marathon can humble you, no matter how well-prepared you are. Through my experience, I hope to inspire others to embrace their failures, learn from them, and keep pushing forward. Join me as I recount my journey, the...
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Yoga and Pranayama for Runners: Enhancing Performance and Recovery

Running is a fantastic way to stay fit and healthy, but it can also put a lot of strain on your body. Incorporating yoga and pranayama (breathing exercises) into your routine can help improve flexibility, strength, and mental focus, making you a more efficient and resilient runner. Here’s a detailed look at some essential yoga poses and pranayama techniques that can benefit runners. Yoga Poses for Runners Tadasana (Mountain Pose) : Improves posture and balance, strengthens the legs. Tiryaka Tadasana (Swaying Palm Tree Pose) : Stretches the sides of the body, improves flexibility in the spine. Katichakrasana (Standing Spinal Twist) : Improves flexibility in the spine, relieves tension in the back. Trikonasana (Triangle Pose) : Stretches the legs, hips, and spine, improving flexibility and balance. Bhagirathasana (Vrikshasana) (Tree Pose) : Improves balance and concentration, strengthens the legs. Natrajasana (Dancer Pose) : Stretches the legs, hips, and spine, improving flexibility ...
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