Mumbai Marathon: Incred boss followed a 16-week training program for an injury-free run

Mumbai Marathon: Incred boss followed a 16-week training program for an injury-free run – The Economic Times

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Prashant A Bhonsle clocked it in 4.27 hours.

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Regular foam rolling with stretching sessions became an integral part of the preparations this year for Prashant Bhonsle.

The magic of long-distance running came alive in Mumbai on January 19, 2020. The 2020 edition of the Mumbai Marathon witnessed a record turnout, with participants from all walks of life putting on their running shoes for the annual event.

Amateur runners and professional athletes alike traversed the Mumbai-Worli Sea Link – a fixture in the Mumbai seascape – to complete the race. A seasoned athlete, Prashant A. Bhonsle, CEO, Student Loans & Head Marketing, Incred, shares the fitness hacks that helped him shave off a few minutes from his personal-best timing.

How did you prepare for the 2020 marathon?
Following a 16 weeks training program to complete it within the stipulated time and more importantly injury free practice and race. Regular long runs on weekends interspersed with short runs and other cross trainings during week days has helped to build endurance to run full marathon.

Regular long runs, short runs and cross trainings helped Prashant Bhonsle build endurance for the full marathon.

What did you do different from last year?
I have added weight trainings and swimming to different kind of running schedules like fartlek, Interval, Speed runs etc. Regular foam rolling with stretching sessions has become an integral part of the preparations this year.

What is the one goal, or best time that you targeted this year?
I wanted to complete this marathon in 4:30 hours, and as mentioned earlier, most importantly to enjoy the run and post-run without any injuries or significant fatigue. I exceeded expectations by finishing in 4:27 hours.

What are the fitness tips or hacks that helped you achieve this goal?
Other than usual carb loading before the long runs, I have found that having sips of ORS for two-three days before every long distance run has helped me to avoid cramping etc.

HIIT Routine, Speed Workouts & Consistency: How India Inc Bosses Get Marathon-Ready

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Dial ‘F’ For Fitness

15 Jan, 2020

Leading business names share what they are doing new for the upcoming marathon season. Here is a checklist of their goals as they lace up their shoes.

Speed Workouts The Way To Go

15 Jan, 2020

Rashesh Shah CEO, Edelweiss Group “This time I’m going to do the half marathon in Mumbai and the full in Tokyo in March. I have my runner’s group, where we do speed workouts twice a week. There are about 20 of us who are going to the Tokyo Marathon together. Earlier we used to only do distance [training], but now we do speed workouts on a 400-metre track.”

Improving Agility, Focus & Speed

15 Jan, 2020

Nikhil Arora MD, GoDaddy India “While I change my daily workout to prepare for an upcoming marathon, I believe in being consistent in my fitness routine. My regular regimen includes a mix of steadystate and high intensity training (HIIT) workouts. On weekends, I raise the intensity and put in about three to four hours, usually early in the morning, for long runs. I have recently started training in boxing. It builds up a lot of lower body endurance as you are on your feet and moving all the time. It’s also helping me improve agility, speed and focus.”

For The Charity

15 Jan, 2020

Shanti Ekambaram President, consumer banking, Kotak Mahindra Bank “I’ve been running the marathon for 12 years and for me, there are two parts to prepping. One is the physical training, which I do four times a week, and the other is raising funds for charity. I run mainly to raise funds and that is what keeps me going. The rest, the trainers take care of.”

A Strong Regimen

15 Jan, 2020

Gagan Banga MD, Indiabulls Housing Finance “Over the years, I’ve followed a strong regimen in the run-up to marathons, with greater intensity in the running season from June to January. Last year, the Mumbai Marathon was midway through my training for the Tokyo Marathon, so I was deep in the grind of things. This year, however, has been a busy one and I have been unable to maintain the regular rigour. I am currently getting in around 40-45 km a week spread across three to four days.”

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