Racing Optimally
At La Ultra - The High, from 2010 we converted Dangerous to Difficult and then Difficult to Doable. We safely got everyone back home, and made the impossible possible by getting runners to get to the finish line of 111, 222, 333 & 555 km. All the credit goes to prioritising basics over all else. Here I offer the same know-how to all the runners.
We were told by experts in 2010 that 222km was impossible to run in Ladakh, we not only mase that possible, but during the 10th edition (2019) we had folks running 555 km. It’s now time to apply to shorter distances too as it’s not about the distance but about Moving Mountains Within.
Chicago, New York, Berlin, London etc marathons have a lottery system to get into them. Same is the case for marathons in India, but here that unlucky individual (or two), who started the run all healthy and hearty, is forced to depart from planet earth itself. To me that is simply not acceptable.
How man times is the word ‘death’, or some variation of it mentioned in this video?
I am a Sports-Exercise Medicine doctor, and I have been running for the last 40 years. I am a runner first, before being a doctor. I also happen to be the founder of the world’s cruellest ultra marathon, La Ultra - The High, a race in the extreme weather conditions of Ladakh, which we started way back in 2010, before running marathons was cool in India. We were told by army officers, doctor colleagues and local friends that we would end up killing someone or the other. We’ve had distances like 111, 222, 333 and 555 kms. We’ve put together 11 editions since. The record I’m most proud of is that everyone has come back home safely. That is not because I prioritise basics over anything fancy. To me safety matters most.
It bothers me massively what I have been seeing in the running fraternity, a death becoming a common occurrence in races. Up in Ladakh or my other races in Dehradun, Mussoorie and Dhanaulti, I always used to tell participants not to bank on us, the organisers, but rely on their own selves first. Yes, we were always there, but to use us only as a backup. I would say the same now. You take care of yourself, and rest will follow. But if you are reckless, even the best of planning by the organisers, sooner than later, will only lead to disaster.
Pacing Analysis of runners at Delhi Half Marathon 2022
These were the finish times of participants at Delhi Half Marathon 2022. Pretty much everyone has the potential to improve their times while enjoying the run a lot more. Same pattern is followed across India for half and full marathon races.
I analysed in detail kilometre splits of thousands of participants at Delhi Half Marathon 2022. Over 50% of them could have shaved off 5-30 minutes only if they had stuck to the basics. More importantly, at about 12-13 km, I witnessed that most were already struggling and suffering. The body can deliver a lot, so long as you ask it to do so rationally. From data it seems that most people run the races with suboptimal racing strategies where they overestimate their abilities. It's like trying to drive a Maruti 800 like a Ferrari.
This is what I believe runners were capable of doing at Delhi Half Marathon 2022, and at all other races.
When I see people suffer in the second half, it tells me that they basically have no strategy or if they do, they don’t follow it. They stop enjoying and in the process get hurt too. I target for you is to get to the finish line with a smile. A better finish time is only a good by-product.
So what am I suggesting? If you send me your current running status, I’ll be able to advise you, customised specifically for you, as to how to approach your race. It will be useful to review your recent blood reports to rule out some basic issues. Nothing in life is fool proof but this will be able to address the most obvious of issues. I want you to enjoy your race, get to the finish line with a smile, while you achieve your personal best, but most importantly, get back home to your loved ones.
This by no means is medical advice, but purely racing strategy customised for you by someone who knows what 1hr 18min half marathon and 2hr 38min full marathon feels like.
Before clicking below, keep the following handy. It’ll help if you have them, otherwise it’s fine.
Blood reports
Km splits from last race or training ready
What to expect from me?
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Running strategy for the race day - planning pacing better customised for you based on what is your current running level and what have you done in the past
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Planning Nutrition, Hydration and Electrolyte on the race day
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Planning for the 24 hour prior to getting to the start line
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Expect no magic as the intent is to improve your results based on what work have you put in so far and what your current running fitness level is. All I am trying to do is optimise your results by having a strategy in place.