Reeti Sahai says that visualizing success of crossing the finish line within her target time provides her the motivation for the half-marathon.
Running keeps me happy and sane. I’m a far happier person since I started running, and seeing how far I have come is inspiring. When I look back at where I was, and see where I am today, my courage soars.
Today, I have run many half marathons. My most recent one was the New Delhi Half Marathon, in which I clocked 1.44 hours. I also ran the Ladakh half marathon in 2016 and stood second in the non-Ladakhi women’s open category. And that’s not all. I ran the Amsterdam half marathon and the Athens 10 km in 2016 too.
I train throughout the year
Though I run 20-40 kms every week, I pick up momentum approx 12 weeks before I’m racing a half-marathon. During this period, I follow a training plan religiously. I run 5-6 days a week, and invest 16-18 hours in training.
And this includes different types of running/training – intervals, tempo-run, hill training, LSD (long slow distance). One long easy run a week is a must for me. It’s important to build my endurance slowly and steadily, and I make sure I eat right. So, 50-60% of my calorie intake comes from healthy/complex carbohydrates.
Consistency is the key to build running stamina
Strength training will not only aid in injury prevention but will also make you stronger, faster and more efficient. I do strength training workouts at least twice a week, usually on easy running days. Exercises include planks and its variations, lunges, squats, crunches, push ups to name a few.
My weekly plan
Here’s what my plan for the coming week looks like:
Monday: Rest Day – Stretching and Yoga – for one hour
Tuesday: 3 km warm-up. 5 km fast tempo. 2 km cool down. Stretching
Wednesday: 6 km easy run and core exercises
Thursday: 3km warm-up. Fartlek – 1 min fast. 1 min slow * 12. 3 km cool down.
Friday: Rest day. Rolling/stretching/Yoga
Saturday: Easy 4 km followed by strength training
Sunday: LSD – 15-18 km easy run
Taking care of hydration and nutrition
I drink 2-3 glasses of water two hours before the half marathon. Also, I eat one banana and one whole wheat toast with honey/peanut butter. After the run, I usually drink a litre of water and half a litre of BCAAs which helps in replenishing electrolytes. I do this over one hour.
And if I can get my hands on tender coconut water, I’d drink two of those too. Later, I usually eat an egg white omlette that’s loaded with veggies, one whole wheat toast and a berry smoothie with mixed seeds and nuts.
My biggest concern on Raceday
As a woman runner, I am concerned about having my period at the time of the race I’ve been preparing for. I will obviously not drop out of a race if Aunt Flo paid a surprise, but I would prefer to run without this happening!
Reeti’s tips
For running gear
#1 Dress down: Pretend that it’s warmer than it actually is. Your body warms up after the first 2-3km and you’ll be glad you did!
#2 Shoe up smart: Your shoes should be relatively lightweight but provide good support. And ensure your racing day shoes are broken into. Do not run with a brand new pair of shoes.
I usually race a half-marathon with the Adidas Adizero Boston Boost. Also, your running shoes are usually half or one size bigger than your regular shoes. Ensure they are trained in and fit you well (slightly loose).
#3 Don a sports bra: You certainly want a sports bra that holds well and at the same time doesn’t kill your neck or give you chaffing. Choose wisely. And always try before buying. This is where you shouldn’t be cutting corners or saving money.
#4 Wear moisture wicking garments: Your running clothes should help you keep the moisture away. So choose moisture-wicking fabric, which dries quickly. I wear shorts and tanks from the Adidas adizero series during a run. They are light, breathable and have a flattering fit
For Raceday
#1 First and foremost, do not try anything new on race day – be it breakfast or your running gear.
#2 Then, lay out everything the night before – your cap, sunglasses, sports bra, tank, shorts, socks, shoes, bib belt and your bib.
#3 Also, reach the venue at least an hour early.
#4 Make sure you smile during your run. It sends happy signals to the brain.
#5 Eat your breakfast a couple of hours (2 hours is good) before the start time.
#6 Most importantly, have fun!
39 year old Reeti Sahai, is the Director of Toni & Guy, Vasant Vihar, and a lady who wears many hats. She is a busy professional, home-maker and keen fitness enthusiast, who enjoys mothering her 5 beautiful dogs. Reeti is is a member of ‘Delhi cyclists’ and ‘Delhi Hashers‘ and also enjoys swimming, trekking and rafting. You can follow her running journey on Instagram @thedefaultrunner.