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SCMM

Description: Standard Chartered Mumbai Marathon
Members: 425

ADHM

Description: Airtel Delhi Half Marathon
Members: 290

TCS World 10K

Description: Tata Consultancy Services World 10K Bangalore 2011
Members: 98

Ask the Coach

Description: Ask the Coach
Members: 113

Ask the Doctor

Description: Ask the Doctor
Members: 63

SCMM

Description: Standard Chartered Mumbai Marathon
Members: 425

ADHM

Description: Airtel Delhi Half Marathon
Members: 290

TCS World 10K

Description: Tata Consultancy Services World 10K Bangalore 2011
Members: 98

Ask the Coach

Description: Ask the Coach
Members: 113

Ask the Doctor

Description: Ask the Doctor
Members: 63

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:

  • Recipient of the "Shiv Chatrapati Award" for excellence in sports in 1984-85
  • Represented India in the Singapore International Marathon in 1984
  • Represented India in the Hong Kong International Marathon in 1985 & 1986
  • National Champion in the Marathon event from 1984 to 1988
  • Winner of the Pune International Marathon from 1984 to 1986

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.


Title / Thread
Hard Track
Dear Coach,
I do running for around 4 - 5 km for 6 days a week from last two months on non-metal road (muddy tracks) . I was having knee strain by running on roads and hence suggested by my friends to run on non- metal road tracks. I am doing good by this change but if I want to participate in Marathons of any type how can I ensure that I dont hurt myself.

Apart if u suggest me shoes please try make a concrete suggestion as branded outlets themselves have less idea how their product will help.

Please suggest then I would post my other queries.

By, Rock
Posted On : 25 Oct 2010 ,12:05 AM1 reply
hi rock,
running on a mud track is good for the legs. but you should run on the tar road at least once a week, gradually you will get used to it. after every run, ice your knee after every run even if there is no pain. regarding your shoes, it is difficult to suggest one paticular brand, because every fit is different. when buying shoes try different brands, try walking/ jogging in the shops, see which shoes fit well and are comfortable. always buy shoes in the afternoon or in the evening, since by that time your feet are slightly swollen. i have put up tips on www.procamrunning.in on how to buy shoes ( titled: running gear ) look it up under ' ask the coach'.
regards, savio

Posted On : 02 Nov 2010 ,12:22 AM
Reply by, Coach
balance between losing weight and losing performance.
Sir,
I had written to you earlier about trying to complete the h marathon in <2hrs. I was weight 78 kgs and had a best time of 2hrs 14 min. You had advised me to lose 5 kgs before the race. As of date i have lost 3 kgs and now weigh 75. But if i try to lose more weight i find that it affects my running performance. i.e i do not have the same energy whilst running.

How do i strike a balance between between the two.
I run 3 times a week for about 7.5 kms at an avg of 9 kmph. Ht. 5'8"
pl advise.

abhi

By, abhi
Posted On : 19 Oct 2010 ,7:56 AM1 reply
hi abhi,
when you are trying to loose weight,do not go on a crash diet or skip meals, you will definately feel tired and week. you should have 6-7 small meals a day. between your breakfast and lunch you can have fruits or salads or sprouts. between lunch and dinner, have whole grain biscuits or fruits or salads. this will also give you a continuous supply of energy. avoid all carbohydrates and sugars (sweets) after 5pm. avoid all fried foods, fatty foods,full cream dairy products, and fizzy drinks. drink at least 2 liters of water a day. take electrolytes during training. also take vitamin B complex and multivitamins. eat a small banana or apple about 30mins before your run.
regards,savio

Posted On : 02 Nov 2010 ,12:41 AM
Reply by, Coach
want to win in half marathon
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

By, bittu
Posted On : 19 Oct 2010 ,4:17 AMNo replies
start career in athletics
sir, i am fond of sports,i saw each and every event of commonwealth games or olympics games.,my aim is to represent and win medal for india in olympics,currently i doing mechanical engineering from ghaziabad and i am a resident of ghaziabad,my age is 20,so now onward i think and decided to make career in athletics so please tell sir how i start my training and will i participate in delhi half marathon and last question will anybody can finish 21 km by practising 35 days

By, bittu
Posted On : 19 Oct 2010 ,4:06 AM1 reply
hi
i am happy that you love sports, and that you want to win medals for your country. to achieve this you will have to train under an athletic coach. regarding the delhi half marathon 35 days is enough to train. you should be able to finish the race since you are young. i have put up a trainning programme on www.procamrunning.in it should help you

Posted On : 24 Oct 2010 ,11:59 AM
Reply by, Coach
start career in atletics
sir, i am fond of sports,i saw each and every event of commonwealth games or olympics games.,my aim is to represent and win medal for india in olympics,currently i doing automobile engineering from faridabad and living in delhi,my age is 20,sir i think that athletics is the only sports where u not required money
and coaching,so now onward i think and decided to make career in athletics so please tell sir how i start my training and will i participate in delhi half marathon
and last question will anybody can finish 21 km by practising 35 days

By, puru
Posted On : 16 Oct 2010 ,11:22 AMNo replies
start career in atletics
sir, i am fond of sports,i saw each and every event of commonwealth games or olympics games.,my aim is to represent and win medal for india in olympics,currently i doing automobile engineering from faridabad and living in delhi,my age is 20,sir i think that athletics is the only sports where u not required money
and coaching,so now onward i think and decided to make career in athletics so please tell sir how i start my training and will i participate in delhi half marathon
and last question will anybody can finish 21 km by practising 35 days

By, puru
Posted On : 16 Oct 2010 ,11:20 AM2 replies
hi
im happy that you love sports and that you want to win medals for the country you can achieve this only if you are ready to work very, very hard. It also depends on how hungry you are to suceed. To compete at this level, it is necessary to train under an athletic coach. Regarding the delhi half marathon, you should be able to complete the race since you are young.
I have put up a training programme on how to train for the half marathon on www.procamrunning.in/scmm .Follow this it will help you.
Regards,
Savio

Posted On : 24 Oct 2010 ,10:58 AM
Reply by, Coach
how to decrease time
Sir i am running 21 km in 1 hour and 40 minutes.
Could u advice me how to decrease time to around 1 hours.
I think my each step while running is too small as compared to what i see in tv.
Could u tell me can i reduce my time to around 1 hour within next 45 days training

By, puneet
Posted On : 12 Oct 2010 ,11:08 PM1 reply
hi
1hour and 45 nimutes for a half marathon is a good timeing for a non- competitive runner.This is not to discourage you but, the world record for the half marathon is 56 minutes, the indian record is 64 minutes (ie around 1 hour 4 minutes) to achieve your target of 1 hour, it would require years of hard training. to achieve this target in 45 days, would be impossible. keep a realistic target ( like 1hr 30 - 35mins ).
Regarding your stride lenght, do not compare it with other runners as each runners running style is different.

Posted On : 24 Oct 2010 ,11:22 AM
Reply by, Coach
Need your advise on speed efficiency
Hello Coach, I'm 28 years old. I am preparing for my first half marathon and have registered in ADHM 2010 as well as SCMM 2011. Currently I am covering 10 kms in 1 hr 10 mins. I take a gap of two days after every session. I do proper warm ups before going for practice run. I want to complete my half marathon before 2 hrs 30 mins. But with this speed, it seems impossible. Kindly suggest what should I do to increase my performance ? Also any other advice will be appreciated. Thanks.

By, Ashu
Posted On : 10 Oct 2010 ,8:53 AM1 reply
hi
Welcome to the runners club! at present you run three times a week . try and mix up your runs.once a week do a long easy run ( about 15km)
once a week, you can do around 7-9 km of interval training or fatlek and once a week you can do, a run of 10-12km ( fast) in between the hard days of training, you can do easy runs( recovery runs) or walk/jog
( around 2-3kms) and do loosening and stretching exercises and abdomen exercises. Do not worry about speed at present. as you get fitter you will be able to faster and longer.
I have put up a training programme on www.procamrunning.in it should help you.
regards
savio

Posted On : 24 Oct 2010 ,11:52 AM
Reply by, Coach
Running under two hours for the half marathon
My timing for the past two years in the half marathon have been 2 hrs 22 minutes and 2 hrs 11 minutes respectively. This year I have an ambitious target of going under 2 hrs. Presently my training schedule consists of running 30 kms per week (120 kms per month) with one long run between 15 kms and 21 kms, one tempo run between 9 kms and 10 kms and one short run between 3 kms and 5 kms. I run the long run very slowly to avoid injuries. My tempo run is at an even pace presently 10 kms in 58 minutes and short run of 5 kms in 28 minutes. Today I ran 21 kms slowly, but did not have any aches or pain after the run. Generally I find my body starts breaking down after 15 kms and my pace becomes slow and I cannot maintain my 10 km pace for the 21 km. What should my race day strategy be ? Should I have a fast start, because anyway towards the end my pace becomes slow. I am very keen this time to run under two hours. I am fifty years of age. I do stretching exercises after every run. My resting heart beat varies from 52 to 56 beats per minute.

By, Banjo
Posted On : 02 Oct 2010 ,8:48 AM2 replies
Thanks Coach. I really appreciate your interval training programme. I will start implementing it. You are right. Its the last 5 km in a race, which is important. I will remember that.

Posted On : 09 Oct 2010 ,12:12 AM
Reply by, Banjo
wnt b2 best..
by gurjeet..
hllo sir..my age is 21n iam athlete n playing 4 ptu 4 last 3 yrs..
i hv covered 12kms many time..
i wnt to say cross country..
n even half marathon..
bt tht tme i didnt take this sport seriously..
bt nw i want 2 prepare for delhi half marathon..
even i wnt 2 cme in best..
i wnt 2 try my level best..
actlly i wnt proper trning n diet schedule 4 u...
even if u will nt help i will try my best ..
plzz sir its humble request..
this is my site..
gurjeetsingh.kahlon@yahoo.com

By, jeet
Posted On : 01 Oct 2010 ,5:40 AM1 reply
HI
I have put up a training programme on www.procamrunning.in for the half marathon follow this programme and you will do well and improve your timing
Regarding your diet your staple diet,( home food ) is the best food. have plenty of fruits vegetables and water.
regards
savio

Posted On : 04 Oct 2010 ,12:41 PM
Reply by, Coach
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