Savio D'Souza is Mumbai's first international marathon winner, who is now a full time coach to long distance athletes as well as sportspersons following other disciplines. Since the inception of the Standard Chartered Mumbai marathon in 2004, Savio has coached scores of runners, inspiring them to graduate from the Dream Run to the Half Marathon and then the Full Marathon.
Savio D'Souza's main objective is to have the opportunity to train people of different backgrounds and sports and help them achieve their optimum fitness levels.
As an Athletics Coach, he has trained several state level athletes for various athletic events. As a private fitness trainer, he has trained a number of international tennis players who have represented the country, like, Harsh Mankad, Manisha Malhotra and Mahesh Bhupathi. He has also trained players in various other faculties like cricket (at the Elf Vengsarkar and Garden Cricket Academy), Badminton and football.
His sports achievements include:
If you have any questions on training for the marathon/half marathon, you can send these to Savio D'Souza.
Disclaimer: The expert views/suggestions/comments by Savio Dsouza are purely of recommendatory in nature. You are advised to consult your physician before adhering to the expert views/suggestions/comments. Procam International, Savio Dsouza, sponsors/partners of the event or any of the Standard Chartered Mumbai Marathon Committee persons, officials or volunteers or any persons or entities associated with the event or the directors, employees, agents or representatives of all or any of the aforementioned shall not be held liable for any injury, damage or even death which may occur by virtue of following views/ suggestions/comments expressed herein.
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how to participate
Dear coach, will you please let me know about the procedure of participating in Marathon??
Posted On : 07 Nov 2010 ,3:44 AM1 reply
Appropriate running shoes
Which are the most appropriate running shoes (brand / series). I am 39 years old and planning to run the half marathon.
Posted On : 03 Nov 2010 ,12:54 AM1 reply
when buying running shoes, ask for road training shoes.when buying shoes remember: wear the socks which you will be running in to try on the shoes.
walk/ jog in the shop to get the feel of the shoes. buy the shoes late in the afternoon, or evening when your feet are slightly swollen from the days activities. in the shoe itself look for: a snug but not over tight which will allow 1/2 inch space between your big toe and the shoe. good cushioning at the heel and fore foot. a gently curving heel. the wedge and mid sole should not taper so severly as to leave the fore foot unprotected.the front of the shoe should not rise excessively off the floor. a padded arch support, a padded heel tab ( achilles tendon protector) you shoulld be able to bend the empty shoe at the ball of the shoe with gentle hand pressure. a firm and stable heel centre. the shoe should be wide enough.the brands i would recomend are: nike bowerman series or dynamic support( lunar lite) in addidas: response
Posted On : 12 Nov 2010 ,7:58 AM
Reply by, Coach
hello sir, I am 24 yr old male have been running from last 3 years regularly now a days when i come back after running i feel little bit pain is it stating of pain after that will be more till the date i have not shown to any doctor. If possible do tell me precaution before running i should keep in mind.
Posted On : 29 Oct 2010 ,1:25 PM3 replies
hi tarun, there are many reasons why you could have got injured on the knee. the most common reasons are: Wrong posture: do not slouch( do not run in the sitting position), run tall, tuck your lower abdomen in slightly ( do not hold your breath, you should be able to breathe freely). Improper footwear ( wrong shoes): the shoes you run in should not be worn out. they should be changed after 6-8 months of use. Imbalance of muscles: ie if the hamstring ( back of the thigh ), quadriceps ( upper thigh muscle ), butt muscle and I-T band( the muscle on the outerside of the thigh, extending from the hip to your knee), is too tight or too weak, you will get knee pain. you will have to strenghten these muscles. to relax the muscles, loosen and stretch them and massage them. If you have run too fast, or too long on the road without being used to running on the road, then you can hurt your knee. ice your knee after every run.you could use a knee band since it will give you support. all knee injuries must be treated meticulously. i would advise you not to attempt any home treatment. rehabilitation should be guided and supervised by a doctor and an experienced physical therepist.
Posted On : 02 Nov 2010 ,1:34 PM
Reply by, Coach
hello sir i m practicing for delhi half marathon,& i m covering 10kms in about 50mins. & i want it to be in 30-35mins so that i can comlete half marathon in about 60 to 75 mins.So,please tell me how can i improve it & also what should be the diet for it. thank you
Posted On : 29 Oct 2010 ,1:16 AM1 reply
hi bittu, the indian record for 21km is 64mins. if you want to improve your timing you should keep a realistic target, which is achieveable, say around 40-45mins for 10km and 90-95mins for 21km.at present since your timing for 10km is 50mins, so to achieve the timing of 40mins and below ( for 10km ) you will have to train 6 days a week, sometimes twice a day. you will have to do lots of speed workouts, like 2000mts x 5 times with 800mts walk/ jog rest. 800mts x 10 times with 400mts walk/ jog rest. 300mts x 15 times with 100mts jogging rest. also some long runs of 15-18kms. i have put up a training programme on www.procamrunning.in, it should help you. regardind your diet, home food is the best. have plenty of fruits and vegetables, drink at least 2 liters of water a day. take electrolytes while training and after training. take vitamin B complex and multi vitamins
Posted On : 01 Nov 2010 ,11:53 PM
Reply by, Coach
how can i build stamina,i can run only 3 km once at a time
Posted On : 28 Oct 2010 ,4:31 AM1 reply
Advice for losing weight while increasing pace!
I will be running Delhi HM on Nov 21 and Gurgaon Full Marathon on Dec 5.
I am 41 years old with a weight of 75 kgs. As per BMI calculation, I should not be more than 70 kgs. Since I have already run 2 HMs, so I can manage to run Delhi HM with my existing weight. But this extra 5 kgs may be troublesome for a full marathon. Therefore, I am aiming to reduce to 70kgs definitely before Gurgaon FM. However, I wish to increase my pace also so can't afford exteme dieting routine. Please advice diet+workout plan for losing weight while being able to increase my endurance and pace at the same time. Would be thankful for an advice at your earliest convenience.
Posted On : 28 Oct 2010 ,2:10 AM1 reply
this is an eating programme for you which will help you to loose weight and keep you fit and energetic to run the 21km and 42km.
eat 5-6 differently coloured, fruits and vegetables a day ( they are anti-oxidants )
eat 6-7 small meals a day at regular intervals to increase your metabolism
drink a minimum of 2 liters of water a day
if possible also take in electrolytes during your training
carry snacks like yoghurts, almonds, and whole grain biscuits,
eat all carbohydrates before 5pm
only eat lean meats ( like fish), and vegetables in the evening.
cut out all sugars, after 5pm if possible
suppliments: complete multi-vitamins
vitamin B complex
foods to avoid: fried foods, fatty foods, fizzy drinks, full cream dairy products, excess sugar,caffine and caffine related products, and red meat.
regarding your marathon training, i have put up a 21km and 42km training programme on www.procamrunning.in it will hepl you run better.
Posted On : 01 Nov 2010 ,10:41 AM
Reply by, Coach
Appropriateness of Adidas Marathon 10 shoes for me!
I have neutral arch in my feet and recently (~3 months ago) bought Marathon 10 by Adidias. Are they appropriate for my kind of feet.
Actually, I have started having pain in the toe area of my feet and am wondering if there is something wrong with my selection of shoes.
FYI, I am 41 and have been runing long distance for a year now. Have run two Half Marathons untill now with a time of 2hr 20 mins.
Posted On : 28 Oct 2010 ,2:01 AM1 reply
hi jerry,it is difficult for me to give you my opinion about your running shoes, since i haven't seen them. but my guess is that your shoes are too narrow or tight. as a result ,your toes are cramped, which causes your pain. on www.procamrunning.in i have put up guide on how to buy shoes ( ie what to look for while buying running shoes) it is under the title running gear. look it up
Posted On : 01 Nov 2010 ,10:50 AM
Reply by, Coach
Need your advise on practice schedule & diet.
I will be running for the 1st time in Delhi Half Marathon. I usually go for running for 4-6 km daily. What should be the practice schedule for me 30 days left for delhi half marathon.
Posted On : 27 Oct 2010 ,3:45 AM1 reply
since you have been running around 6km daily it is time for you to increase your distance. you will have to run about 10km once a week and 13-15km once a week. in between,you can do shorter distances of around,4-6km. i have put up a training programme for 21km on www.procamrunning.in. it should help you
Posted On : 01 Nov 2010 ,10:57 AM
Reply by, Coach
I will be running for the 1st time in Delhi Half Marathon. I usually go for brisk walk / jogging for 3-4 Kms 4-5 days in a week. What is the practice suggested for me so that I can successfully complete Half marathon in the appropriate time line.
All 1st time runners, how are you practicing ?
Posted On : 26 Oct 2010 ,10:20 PM1 reply
as you have beenrunning 4km, 4-5 times a week, it is time to increasethe distance to 9km ( more jogging less walking ) twice a week. in between the runs, do shorter distance runs, 4-6km. when you are comfortable with 9km increase the distance to 10-12km. dont push yourself too hard, just before the marathon. cut down on practice at least 3 days before the marathon, and take complete rest 1 day before the marathon. if there are any aches and pains, ice the affected part, at least5-6 times a day. since this is your first marathon, dont start the race too fast
Posted On : 01 Nov 2010 ,1:05 PM
Reply by, Coach
want to join running after a long gap
Since 4 years i am not regular runner due to my work. Now I feel that it is the time to start some routine exercise and ADHM is the rite place to start running with memorable event. Please tell me how to start running after along gap? What medical cautions should I take? Which test should be done?
Posted On : 25 Oct 2010 ,4:26 AM1 reply
hi rocks, running is a good way to keep fit and de-stress yoursself. you should first do a complete medicle check up, specially blood pressure, E.C.G and blood test. start with walk/ jog and as you get fitter, you will run longer and faster. do easy stretches before and after your run.i have put up a training programme for begginers, on www.procamrunning.in. if there are any aches and pains, ice the effected part 5-6 times a day. enjoy yourself and continue running even aftr the delhi half marathon
Posted On : 01 Nov 2010 ,1:47 PM
Reply by, Coach
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