Congratulations to all who ran Mumbai marathon, no matter what your finish time. If there are any aches and pains, it's best to take this week very easy.

Majority of humans are capable of doing a marathon in under 4 hrs, just that they don’t believe they can. Start with wanting to. Soon, you will.

Now we are shifting gears and moving to a sub 4 hour full marathon training plan targeting New Delhi Marathon (NDM) which is on 26th February, i.e. just less than six weeks away. 

This plan is really for those who’ve managed to do half marathon in last couple of months in under 2 hours and full marathon distance in last few weeks in sub 4 hours 15 min. We are happy to make customised (for a fee) for all the rest who are interested in taking part in NDM or a running event of any distance after that. 

I believe I can fly
I believe I can touch the sky
I think about it every night and day
Spread my wings and fly away
I believe I can soar
I see me running through that open door
I believe I can fly
I believe I can fly
I believe I can fly hoo
— R Kelly

I'll also be doing a FacebookLive on either Friday or Saturday. Time and day to be confirmed soon (here on this page). This will become a weekly affair where I’ll happily answer questions of runners from across the country, and even across the third rock from the tiny little star called the Sun. 

This week’s plan is simple. I want you to be up and about. Nothing strenuous.

Wednesday - Saturday:

30-40 min easy walk-jog: Throughout the week I want a very simple plan. 

Below I am sharing a few exercises that’ll help you improve your running form and get you to run effortlessly. Focus on the technique, no on numbers. Get the form right, the rest will follow. 

a. Sit tall like a puppet: whether it is while sitting, standing, walking, running or playing a sport, if your starting position isn't correct, not only will you not be able to perform to your optimum level in life but soon you'll have back pain. Using un-smart phones is causing neck and upper back pain. Remind yourself to sit tall like a puppet. You'll soon start to stand tall and run taller as well. More about it in next few weeks.

b. Skip: Skip or hop in the same spot very softly for 45-60 seconds. Repeat 6-10 times throughout the day. Reminder, be as soft on your feet, as you possibly can be.

c. Heel Raises: Heel raises done on a regular basis, 5-8 sets a day, get your calves to be activated again and get your feet to start moving yet again. Very important for all, not only for runners and sportspeople.

d. Toe Curls: A quarter of your bones, muscles, ligaments and tendons are in your feet. So what do we 'smart' human beings do? We wear a footwear and start using the foot as one single platform. Soon enough, we forget how to use them. Start to mobilise your feet before you start talking about running. Start now. 

e. Cat-Camel Stretch: Courtesy sitting for long hours, your posture goes for a toss. Cat-Camel will help you to become more supple. It is super important amongst runners. Run easy, not stiff.

f. Wall Squats: If running is your love, strength training is your mother-in-law. You need to strength train to perform at optimum levels and avoid injuries. And squats are one of the most important for runners. 

Sunday:

I want you to be on your feet for 90-120 minutes, walk - easy, jog or run. Don’t think about speed or distance.

From next week I'll be pushing you hard. So, buckle up for the journey of your life.

Failing is not a Crime; Lack of Effort is.

Keep miling and smiling. 

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