Coimbatore Marathon – Running and Beyond

Mind your running Ps and Qs

What makes a good running event? Is it the organisers and the arrangements? The city? The objective or the cause for which the event is conducted? All these certainly contribute a long way in enhancing the quality of a running event. Ultimately, it is all about the runners. It is the runners who can make or break the event. A running event is an occasion for everyone to share their special moment that celebrates the efforts put in over days and months together. It is this common objective that binds runners together and make running events one of the finest examples of peaceful congregation. While adhering to the stated rules and regulations of the event is a fundamental requisite, there are some additional steps that runners can take to make the event better for themselves and others who participate in the event.

At the start line:

Most running events have corrals at the start point and runners are grouped based on their past timings. If not, line up yourself in the right position based on your target for the event. Not every one running the event is aiming for the prize positions and hence, need not start at the gun time. Race timing, provided with the help of RFID chip, help in capturing your time from the time you start the event.
If you have a warm-up routine, find a quiet place to exercise without disturbing other runners.
Listen to the instructions of the race officials ahead of the event. If there are any last minute route diversions, it will help you to be aware of it.

On the route:

Your running bibs or numbers must always be pinned to the front of your shirt. This helps in race marshalls to track your progress and respond quickly in case of emergencies. The route is entirely reserved only for runners sporting the running bib.
Follow the directions provided by the race officials as to which side of the road to be used for running. Remember that the road is shared by runners from different events and there needs to be adequate place for everyone. If no instructions is provided, keep to the extreme left of the road.
Avoid overtaking on narrow or crowded roads unless necessary. In such cases, call out to the runner in the front well ahead in advance to make way for you. Also, make sure you leave plenty of room before you move across in front of them.
Do not stop or slow down during the race for any reason. If you would like to stop for taking a walk break, raise your hand to indicate you are slowing down. It helps the runner behind you to Look for the runners behind you and make sure you don’t disturb them. If you would like to communicate to them, raise your hand to indicate that you are stopping.
Do not walk or run in groups of more than two or three. Walking in larger groups obstructs other participants. Also, avoid walking in the middle of the road.
According to the rules of IAAF and many other event organisers ban the use of headphones/earphones. If not mentioned, it is advisable to avoid them. If you still like to use them, keep the volume low so that hear the instructions from officials and runners behind you.

Aid Stations / Water stations

Always choose the farthest point to collect your glass of water/sports drink or any of the refreshments provided. Once collected, leave the station immediately.
If the aid stations look crowded, wait for your turn to pick up your requirements. Use the time to relax and recharge yourself.
Try to use the waste bins to dispose the cups or other waste. It helps to keep the route clean for other runners as well as the city post event.
Thank the volunteers, for it makes the experience pleasant for everyone involved.

Finish line / Finish area

Once you finish the race, do not stop immediately. Keep walking till you bring your body to normal heart rate.
Crowding at finish area must be avoided as it affects the functioning of race officials and medical teams to handle emergency. Once you cross the finish area, do not visit the area again as it also affects your event timing.
Most finish areas are designed for unitary flow of the crowd. Follow the directions provided at the venue for breakfast, medals and exit.
Medical emergencies
In case you find someone in trouble, call out the nearest volunteer and inform them. Do not try to attend them on your own (unless you are trained for it) or offer them any assistance. Volunteers are generally briefed on how to handle emergency and they can get in action quickly.
Adhere to advice of volunteers and medical personnel when asked to quit the event.

Running events are the perfect avenues to celebrate human spirit of oneness and the joy of coming together. It can only get better if each help others and everyone runs together. Make the event special for you and for everyone.

An edited version of this article appeared in The Hindu, Metro Plus, October 3, 2018

https://www.thehindu.com/todays-paper/tp-features/tp-metroplus/mind-your-running-ps-and-qs/article25108088.ece

Crash Course to 5K

An interesting information that I came across recently was that of the first lady to go across the world in a bicycle learning to ride it only two weeks before the trip. As apocryphal as it may sound, I refused to verify the authenticity for I loved the sheer audaciousness that the story carried with it. Not everything that is achieved need to be premediated or planned; somethings can always happen by chance. With little over a month to go for Coimbatore Marathon, why not a running or walking a 5K happen to you even if it was not one of the resolutions for 2018? Fancy it, read further
Let’s begin with a caveat. Your health is of utmost importance. Running is not a panacea for any existing ailments or complications. If you have been advised against walking or running by a medical practitioner or suffer from medical ailment which can be made worse by running or walking, adhere to the advise of your medical practitioner and seek their inputs. If cleared by your doctor, here’s a crash course to get your going in the next one month to participate in the Coimbatore Marathon.
Register for the event. Registrations for the event close by September 7th and it is advisable to register early to avoid disappointment. Also, by registering, your resolution gets even stronger with the financial commitment in place.
Sleep early and rise early. The most difficult distance to cover is often the distance from your bed to the shoe rack. It is always best to choose mornings over evenings, especially when you begin to run. The freshness of morning air easily gets you going. Running in the evening is often difficult due to vehicle movements, pollution, tired days, which require additional motivation to get started. The initial few days may present new challenges like feeling drowsy during morning hours and it is usually matter of time to get over it.
Get your friends and family on board Reach out to your friends and family and rope them in your adventure. The best, almost certainly, doesn’t come alone. If you do not find any, there are always Coimbatore Runners with whom you can give a start. It is perfectly fine to start and finish your run with them, even if you cannot adhere to their training programs.
Download an app If you have a smart phone, download one of the many apps that are available today to help you keep record of distance, time and maintain a diary of activities. Many of them are simple yet addictive, and possibly help you in encouraging yourself. Should you prefer peace over complexities, you can still go with your simple notebook.
Well begun is half-done. The actual act of running or walking is definitely not a rocket science by any means. It is all about placing one foot after another and repeating them, till you feel like stopping. Take it easy and never exert any pressure beyond what you are able to. Do not get into running to prove anything to anyone. The journey is a reward by itself as you will soon find out.
Baby Steps – Take small steps each day and progress gradually. You are your own judge of your capabilities. If it is 1 Km on day, do not rush to 2 Km or 3 Km on the next day. Just increase it by 100m on the next day and see how you feel about it. Similarly, do not try running the distance all out in a single stretch. Alternate running and walking and slowly increase the proportion of running.
Reward yourself – The race day brings in its own set of entitlements that you will make your run unforgettable. Then, there is nothing stopping you in rewarding yourself. A new apparel for the first five days of training or a new gadget for accomplishing a certain distance is not a bad idea to start with.
Look forward with excitement. Do not see the event as an examination but as a celebration of your effort over the next one month. Attending the pre-race event expo is another experience by itself, where you get a chance to meet runners in plain clothes and listen to their extraordinary stories. No matter the time of your finish, when you cross the finish line, each one of you will be a winner with a lovely medal that will have stories of one lifetime.
Finally, participation in Coimbatore Marathon should only be a beginning in bringing in a new life style. The last minute preparations for school or college examinations often make us miss the flower for the fruit. The real joy in running is not about the participation in one event but making it a habit. The event certainly acts as a catalyst to set the new lifestyle. As Ajay Varma, finisher of the 89-Km Comrades Marathon in 2017, says, “My running started with the Coimbatore Marathon in 2013. I had registered for the 5K and in fact, tried to prepare for the event only the evening before. I had not looked back since.”

(And edited version of the Article appeared in The Hindu, Metro Plus, September 4, 2018 – https://www.thehindu.com/life-and-style/fitness/quick-tips-for-a-5k-run/article24863875.ece)

Training for Coimbatore Marathon

Mornings in August aren’t the same in Coimbatore. The pleasant weather, with an air of chillness emanating from the western ghats recently washed by the south west monsoon rains, is something to cherish and relish. While for some, it implies another hour of extra rest; for others, it is an opportunity to go for a morning walk or run, possibly followed by a hot cup of tea or coffee at one of their favourite joints. The Coimbatore Marathon, organised on the first Sunday of October over the past 5 years, has presented a perfect reason for people to step out and train for the event during this period. One cannot miss the bright red shirts of Coimbatore Marathon when going for a walk down the race course road, Codissia road or at Sai Baba colony.

Apart from being instrumental in organising the event, Coimbatore Runners, a voluntary group of recreational runners, also take the additional step of organising training runs for runners interested in participating in the 10K or 5K event. Their “Couch to 5K” program is widely popular with runners, who initially joined out of curiosity only to go on become regular runners, with some even finishing marathons. Uma Palaniappan and her husband, Palaniappan Annamalai are one such example.

Uma Palaniappan. Photo Courtesy: Annur Runners

Palaniappan Annamalai Photo Courtesy: Annur Runners

Uma and Palani joined the couch to 5K training program during the 2014 edition of Coimbatore marathon. Although regular walkers and practice yoga, both had very little background in sports which kept them away from running. They joined the group only to find that they actually run the 10K distance. Subsequently, in 2015, they participated in the Annur Half Marathon, where Uma was among the top 3 finishers in women’s veteran category. “The biggest prize that I have received in running are the wonderful friends who constantly encourage me to find my best,” says Uma. In 2015, both ran their first full marathon in Bangalore and it capped a fine transition of them to a complete runners. “I feel proud to say that we are able to set a good example for our daughter and son to take up active life,” says Palaniappan.

Manjunath H V Photo Courtesy: Annur Runners

For Manjunath H.V., it was not only a change of lifestyle that prompted him for running, but also a change of place. After moving from Chennai to Coimbatore in 2012, it was difficult for him to settle down in a new place. Inspired by his colleague, he took up to running during the first edition of the Coimbatore marathon. “Running helped me find new friends and helped in settling down in Coimbatore, in addition to relieving stress and improving fitness” says Manjunath, who is now a runner and cyclist. He has since completed many full marathons and long cycling rides, including the 200K Brevets. His personal bests are always running with the group more than the solo runs. “In group, there is always someone to converse with, in various languages and topics, and you rarely get tired of running, irrespective of the distance,” says Manju

Rani and Sudheer Photo: Special Arrangement

In 2016, Sudheer Elenkath and his wife Rani Sudheer had registered for the 5K event and had plans only to walk the distance. On hearing about training runs, they wanted to just check it out on the way to some other work. “On the first day, we covered the 2.5K around race course and actually ran some of the distance. We couldn’t believe that we can actually run!” says Sudheer who along with his wife has gone on to run the 10K in 2017 and now getting ready for the half-marathon. “Running is like a meditation. It helped us gain lot of confidence, meet diverse people and we are highly motivated to do more” says Rani from her experience in running with the group for the past two years.

Coimbatore runners organise these training runs voluntarily. “The only investment we seek from runners is their time and commitment. Our objective is to make sure that runners finish the event strongly and cherish the moments, and of course, the breakfast” says Ramesh Ponnuswami, co-founder of Coimbatore Runners and also the Race Director of Coimbatore Marathon. The training runs are oriented towards helping runners to achieve his/her potential. “We do not push the runners to run in any speed. Everyone run in their own pace making marginal improvements all the time. The group is full of enthusiasm and we have extended our activities to strength training sessions to help us run injury free,” says Karthikeyan P, co-founder of the group, who leads the training runs in Sai Baba Colony.

Running is an education by itself; One can never know it all or know less of it. For each, the learning is different and it is best to experience one self. Training with the group helps in facilitating this learning. The sharing of information and personal experiences with each other helps in improving oneself in running as well as life. Pull out that shoes and head towards the door before the day breaks.

Start Points:

Race Course Road – In front of Income Tax Office

Coidissia – Outside Jenny’s Club on the road leading to Codissia

Sai Baba Colony – Children’s park, opposite BSNL on Alagesan road

GV Residency – Outside the Vinayagar Temple

Saravanampatti – Outside Lisieux CMI Public School, Sahara City, Saravanampatty,

Kovaipudur – Q block park

Start Time: 5:45 AM

Contact: Coimbatore Marathon helpline number – +91 8939801188 or write to us at coimbatorerunners@gmail.com or info@coimbatoremarathon.com

(And edited version of the Article appeared in The Hindu, Metro Plus, August 1, 2018 – https://www.thehindu.com/life-and-style/fitness/on-training-for-the-coimbatore-marathon/article24572866.ece)

Training for Coimbatore Marathon

Legendry Boxer, Late Muhammed Ali once said, “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.” Training to run a marathon, which largely comprise of drudged long runs, hardly excites anyone and contrary to the experiences of the running at the event. There is no one to cheer you on the run, the roads aren’t closed for traffic, no water points to hydrate and finally, no one awaits you with a medal, pongal and vada!

Coimbatore Runners, an informal group of recreational runners, brings something different when it comes to the training runs for the upcoming Coimbatore marathon to be held on October 1, 2017. Starting from the very first edition of the event in 2013, training runs have been integral part of the various initiatives taken by Coimbatore Runners towards the excellent organisation of the event. These training runs aren’t led by a professional coach who demands you to put in your best performance; but by runners who run for the joy of running and voluntarily help you to enjoy towards achieving your best.

While there is abundant literature about running available on the Internet and through various media sources, there is nothing even remotely closer to listening to a personal experience of fellow runners. One may read about a 95-year old man running a Marathon or an 85-year old woman participating in a triathlon; but they are just words as you never get to witness it in person. “When you run with Coimbatore runners, you see the runners, speak to them, run with them and experience the changes that running brings in them” says Manjunath, who was part of the training initiatives during the first edition on behalf of Coimbatore Runners. A quick profile of some of the trainers would tell us more about the training program.

Shanmugaraj, or Shan as he is affectionately called, used to be a Ball-badminton player during his school and college days playing for tournaments at district level. He got into running after hearing about it from his colleagues in 2013. He found an ocean of difference in the approach towards training for a marathon. “When training for Ball-Badminton, we were always obsessed about how our opponents would play and train to better them; in running, you always train for yourself as you aspire to better yourself.” He currently volunteers as the lead trainer on behalf of Coimbatore runners and supported by his friends during daily runs. He believes that injury-free running must be goal for every runner and helps them in achieving it.

Veeshal took up to running in 2014 after reading an article about Coimbatore Runners in The Hindu. It was actually the picture of the runners that attracted him to the group. He spotted one of his friends, whom he knew for sure wasn’t an “athlete” and wondered about the newly found celebrity status. His friend responded that he too would be a celebrity if he can wake up at 5:30 AM and report three times a week for morning runs. “The warmth and the camaraderie of the group on the very first day made me easily feel a part of the group. I felt confident to call myself a runner very soon.” He ran the 2014 edition and was eager to give back to the group which led him to be one of the trainers for the last two years. “Fitness is not just about physical fitness but also mental fitness. I enjoy running with back of the pack runners, casual chat about many issues, listen to different perspectives and make friends for life.”

Valliappan was a regular morning walker for most of his life and participated in the 10K event in 2013. His initial apprehension about running with Coimbatore runners were mostly about the “astronomical” distances covered during their morning runs. In 2014, he decided to join the training program for 10K event only to realise that he can actually run more and ended up running the half-marathon. He realised soon that it was just a mental block that was preventing him from going extra distance and, most runners weren’t any different from him. “Trainees who come with a very open mind about running soon realise that they can actually aspire to go farther distances. The key however is to enjoy the runs and stay injury-free.”

Saravana Kumar is possibly one of the coaches who can get closer to description of a professional coach. A state level athlete during his school and college days, he had adequate knowledge about sports and prior experience in training. However, He still believes that he is only a learner when it comes to long distance running. “Running is easier and simpler for anyone to get started. Once started, runners can choose to have their own goals and paths.” He feels that runners need not invest in expensive gadgets and accessories from the very first day. “Use basic and comfortable clothing and footwear to get started. Once you are with the group, you will get excellent advice on what to buy and what not to buy from diverse people.” The only thing that is expected from runners is the commitment to get started and continue.

The training program is currently held at Race Course road where the group meets four times a week. The details about the program and the contact person are available on the website http://coimbatoremarathon.com/site/trainrun. Inspired by the success of the training program in Race Course road, training runs are now organised at Codissia, Saravanampatti, Sai Baba Colony and Perks Arch road.

(An edited version of this article appeared in The Hindu, August 14th 2017. You can read it online here – http://www.thehindu.com/life-and-style/fitness/training-for-the-coimbatore-marathon/article19480184.ece)