With the Hutch Delhi Half Marathon just three weeks away — on October 15 — these are busy days for commander Rajesh Wadhwa. Getting up as early as five in the morning, the 42-year-old naval officer runs six kilometres and follows it up with a half-an-hour yoga session every day before rushing to work. And on Sundays, Wadhwa wakes up yet again at five to jog along a gruelling 16-kilometre stretch.

Strangely, despite the arduous training sessions, the man has no burning desire to win the prize money — a lump sum $150,000 — or even a secret wish to make the headlines. Rather, what fires Wadhwa is his passion for running and the target of breaking his own record of one hour 47 minutes at the same event last year. Enthusiastic runners like Wadhwa put themselves through tough schedules more for small but significant personal victories, rather than for major professional achievements.

One of the best things about marathon running is that it’s a great way to keep fit. Apart from imparting a sense of target achievement, it increases your energy levels and gives your legs a lean and muscular look. However, remember that just as you consult a doctor before starting a new fitness programme, consult your doctor before you decide to take up marathon running as a recreational mode of fitness training. Those with heart problems or knee problems should stay away from the marathon.

Legend has it that Pheidippides, the Greek soldier, was sent as a messenger from the town of Marathon to Athens to announce the incredulous defeat of the Persians in the Battle of Marathon. The soldier ran the whole distance without stopping for once. Finally, he did reach his destination to pass on the message, but moments later, he collapsed and passed away.

This is why adequate recovery time is considered to be of utmost importance in long distance training. There are several fatigue points that a runner is likely to experience while undergoing rigorous training. At such times, the runner should take rest for one to two days and allow the body to reorient itself. Overtraining doesn’t help. Instead, it may cause a lower endurance level and speed making you vulnerable to injuries.

While for some it’s the adrenaline rush and joy of a good run that matters, for others the challenge in a marathon race is what counts. “Marathon running has given a new meaning to my life,” says Wadhwa. Preparing and participating in marathons gave a fresh focus to his carefree jogging. There was a time when this jogger only dreamt of taking part in marathons. At 40, he thought it was too late to ignite his passion for jogging. That was when he read about Fauja Singh who, at 89, participated in his first marathon. “The news shocked me and I thought if an 89-year-old could do it, why can’t I?”

Subhash Chand Khatri, 54, too discovered his talent for running marathons rather late in life. Khatri, a regular jogger in south Delhi’s Nehru Park, would observe former Asian marathon champion Sunita Godara and her team members training in the park and would sometimes even silently compete with them. So while Godara and her team jogged clockwise, Khatri would sprint anti-clockwise and still manage to run into them at the same spot on the track. “I noticed that though he had no training, his timing was as good as that of my team members,” says Godara. She later convinced him to take his pastime more seriously. Today, Khatri, a section officer in the health ministry, is a regular at marathon events both in India and abroad and has several victories to his credit.

Godara is actively involved in guiding aimless runners. In her 60-member club for marathon sprinters, almost 30 of them are pastime runners. “Running a 21-kilometre half marathon is no easy task. So touching the finishing line in a marathon is in itself a victory,” says Godara, who counts many working professionals among her club members. One needs to cover a distance of at least five to six kilometres every day and about 10 to 15 kms once every week to be able to complete a half marathon.

With a disciplined training schedule that starts early in the day, these joggers have learnt the skill of balancing work and passion sensibly. However, for some runners like Shakti Rathore, 25, running takes precedence over everything else. That explains why this ICICI bank employee chose to miss his MBA exam a few years ago to participate in the Great Tibetan Ladakh Half Marathon event, considered one of the highest and toughest marathons in the world. It also proved to be one of the biggest achievements for Rathore — he stood fifth in the race that required him to run on hilly terrain along with 160 international athletes. Almost a pro with an experience of running in 15 marathons, he now has his eyes set on ultra marathons that stretch from 100 to 200 kilometres.

Running also acts as a great stress buster for Rathore. Every evening he jogs at least five to 10 km with his group of friends in Ghaziabad, UP. “Jogging is the best medicine for a bad day at work or to beat any other stress. I feel more energetic and pepped up after a good jog,” he says.

Run along

I dont believe in following any particular diet routine but i have a few suggestions:

Drink lots of water.

Follow a healthy diet schedule, heavy on fruits.

Improve mileage slowly with every run.

Don’t forget to exercise your legs, knees and back.

Yogasanas help greatly in building muscles.

A marathon runner’s body fat should be 10 per cent and below.

Avoid injuries by wearing cushioned shoes. Do not over-exercise.

Mental preparation is crucial as after the first 15 km, a runner’s body gives up. Then only a focused mind can help you reach the finishing line.

One hour of running with half-an-hour of exercise and yoga is a perfect training schedule for a hobby runner.