First person | In search of perfect runs ahead of Vedanta Delhi Half Marathon

The mellifluous notes of Simon & Garfunkel's '60s hit, The 59th Street Bridge Song, wafted from my headphones, cascading into not just my ears but my body and soul, coinciding with my smartwatch's beep, informing me that I had covered 10km in 62.5 minutes – my best-ever timing for this distance.

"Slow down, you move too fast/You got to make the morning last…" S&G almost sounded a warning note as my smartwatch showed my heartbeat galloping to 165 BPM (beats per minute), past the 160-BPM red-mark that I had set for myself.

I did slow down a bit, following the SOP set by my cardiologist, but at the same time did a quick math. Even with a little bit of slowing down, I was set to finish my practice run of 15km in less than 100 minutes, maybe even within 95 minutes — a personal best. I clenched my fist as a mark of victory as I looked up at the night sky, thanking the gods. It was 2.15am. Another 35 minutes to run.

Practices runs are the key
Ahead of the Vedanta Delhi Half Marathon (VDHM) on Sunday, the biggest running event of the year in the capital, this practice run was important, being the last one ahead of the big day. There's going to be no physical exertion for two days before the event.

As someone passionate about running and aspiring to be a marathoner during this running season that kicked in last month, the biggest challenge was to find a time-slot for practice runs. At least thrice a week is required for long-distance runs with a minimum span of 7-10km in the initial weeks, which should gradually increase to 35km ahead of a full marathon.

But struggling with a demanding schedule through the day, thanks to constant news fall, I was floundering in achieving my goals, sometimes managing just one practice run a week. But all this changed about a couple of months ago when I decided to run post-midnight. Yes, after finishing work.

Why run at night?
The advantages of running at night are many, though it comes with a caveat: never run in your colony or on roads that have stray dogs. To start with, the weather is pleasant: the air feels crisp and, unlike daytime, one doesn't sweat copiously – an important factor to be kept in mind during a long run.

Most important, with complete silence all around and zero movement of traffic, running at night is just like a prolonged span of meditation. It's not surprising that running at night always brings a spring in my stride and produces timings I can't dream of achieving in daytime runs at big events.

However, one needs to completely rejig the body clock in going for a night run. Ideally, it requires going back to the age-old practice of finishing dinner before sunset – which at this time of the year is much before 6pm in Delhi. Needless to say, alcohol is forbidden during running practice – which needs to be regular and not on as-and-when basis.

Always listen to your heart
It's not just consistency that's important. Most important is to pick up the signals that are emitted by your heart all the time, with every beat.

In the first week of Jan 2020, an athlete friend landed in hospital after a heart attack. Guilt-ridden about his lifestyle blunders and some excessive vices, yet passionate about running, he asked the cardiac surgeon while undergoing a procedure on the operation table, "Doc, will I be able to run again?" The doc replied, "Not for two years, bro. Thereafter, it depends if you listen to your heart."

And he has been doing precisely that, often ignoring his mind which often motivates him to improve his timing by letting his heart pump "some BPMs beyond the danger mark" or not slowing down when it is required.
And he is content with finishing his runs, rather than getting into a competitive mould. As the old saying goes: Slow and steady wins the race.

12 heart facts about running

You may not be aware of an underlying heart condition. There’s a big difference between walking and running. Get a green signal from your physician for running first.

Invest in a good smartwatch which alerts you if your BPM crosses the danger mark.

The danger mark is 220 minus your age. So, if you are 35, your BPM should not cross 185. But if you have an underlying heart condition, consult your cardiologist for your danger mark.

Never start a run without a warm-up. It is a must for preparing your heart.

Be regular. Try running at least thrice a week. Consistency builds your endurance for a long run and keeps your heart smiling.

Select comfortable running shoes. Many trainers suggest getting into sports shoes a size bigger than your office shoes.

Stay hydrated; for long runs, regular salt intake is also vital as you need to replace electrolytes that you lose by sweating.

On days you are not running, focus on strength training. Building leg muscles is important.

Eat and sleep early before big runs. Good carb intake a day before the run is vital as you will lose around 1,500 calories running a half marathon.

Run becomes fun with music.

Start the run slow, don’t exhaust your stamina in the first few kms.

If your body is not up to it, giving up halfway or even before the run begins is a sign of bravery, not weakness.