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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
ANKLE WEIGHTS
DEAR MR. COACH,
I AM 71 +, WEIGH 63 KG AND HAVE BEEN PARTICIPATING IN SCMM HALF-MARATHON FOR THE PAST SIX YEARS. I HAD SCITICA IN FEB / MARCH BUT NOW AM COMFORTABLE RUNNING @ 7 MINUTES / KM

KINDLY ADVISE WHTHER IT IS BENEFICIAL TO RUN / EXERCISE WITH ANKLE WEIGHTS - SAY I KG ON EACH LEG TO START WITH.

REGARDS,
G.VITHAL

By, VITHAL
Posted On : 15 Dec 2011 ,12:09 PM1 reply
hi vithal, i dont think you should run with ankle weights on, specially so close to the marathon. if you run with ankle weights on, that too 1kg on each leg.it will affect your running action and there are chances of injuries, so i dont think this is wise so close to the marathon.
regards, savio

Posted On : 19 Dec 2011 ,7:44 PM
Reply by, Coach
Hill Training
Dear Savio,

1. I am an 'under 2hr' half marathon runner. For the hill training, I use a 250 mtrs long slope inclined at 20 degrees. I do multiple laps on this. Is this good enough?

2. Is it fine if a light snack or fruit is taken 5 minutes prior to the long run?

3. Which are the brands of multi vitamin tablets that we can specifically ask for at the Chemist's shop?

Thanks & regards

By, unni
Posted On : 14 Dec 2011 ,11:41 AM1 reply
hi unni, the hill training which you are doing is fine. you should have a light snack or a fruit at least 30-45 mins before your run.you could take the multi vitamin, surbex-T once a day ( it the one i take) or consult your doctor.
regards, savio

Posted On : 17 Dec 2011 ,11:19 PM
Reply by, Coach
REG MARATHON
Sir,
I finished the Airtel Delhi Half marathon 2011 with time of 1:41:32 and achieved the overall rank-452.I want to ask you that whether I can finish Half Marathon in 2012 within the time of 60-65 minutes after the coaching of long distance coach . I am 38 years old and residing in New Delhi. If yes, please intimate name and M/No. of long distance coach of Delhi immediately .

Sharwan Kumar

By, SK
Posted On : 08 Dec 2011 ,9:01 PM1 reply
hi Sk,1:41:32 is a good timing without any proper guidance. if you practice hard under the guidance of a proper coach you will be able to improve. i cant predict what your timing will be. if you want a coach in new delhi, you will have to inquire at the delhi athletic federation or the nehru stadium or the nothern railway stadium.
regards, savio

Posted On : 14 Dec 2011 ,11:38 PM
Reply by, Coach
Knee Care : Pls advice
Hello Savio,

Your tips and suggestion in past has helped me alot that is why am writing to you again.
I am running full marathon in SCMM 2012 and have been practicing since last 4 months. Have managed to get reach 30km in one run. But since last two weeks , i feel pain in my left knee and consulted doctor too. as per his advice, doing excircises and applying gel too.
after long time i ran 4 km yesterday and found it confortable but after an hour or so i started feeling pain in my knee again.
Please suggest. I am determined to finish the race.

Thanks in advance.

Regards.

By, Anurag
Posted On : 07 Dec 2011 ,10:17 AM1 reply
hi anurag, which side of your knee is the pain on? continue doing the exercise which the doctor has given you. start swimming so that your leg is rested but your fitness is maintained.ice your knee after every run even if there is no pain while running. call me on 9619968873
regards, savio

Posted On : 14 Dec 2011 ,11:29 PM
Reply by, Coach
Fourth Time particiapnt but doubtful of two month preparation
Hi savio sir this is kishlay and ma running mumbai full marathon since last 4 years this year i have not practised much as iam a government servant and find it difficult to juggle time but i do go regularly to gyum for the last 6 months and do rigorous leg exercise with specail squats and lunges with 6 repititions each my legs are strong but am not running much although i run 7 to 8 kms 6 times in a week in 45 minutes since am i have started running 3 weeks ago only but i have continued with my exercises so please help me and guide me this time my last time timing was 5 hours 30 mins and before that it was 4 hours 46 mins i am 5 kgs overweight i am 175 cms and weigh 75 kgs my age is 26 and am a regular exercising person but this time its not been possible for me to start practising for marathon early please guide.
Warm Regards
Kishlay

By, kishlay
Posted On : 06 Dec 2011 ,5:31 PM2 replies
Thanks for your valuable feedback Savio Sir.
Regards
Kishlay

Posted On : 12 Dec 2011 ,1:19 PM
Reply by, kishlay
Hello Coach
Sir I am feeling very positive and good since last sunday, when I took part in delhi half marathon and finished.And now I want to take part in it next and win it. So, can you please advise me on What is the eligibility criteria for participating in a half marathon as an elite runner? And how can I prepare to win the race? My overall ranking in this year's race was 1531.

By, Taranpreet
Posted On : 04 Dec 2011 ,11:39 AM1 reply
hi taranpreet, to run in the elite category, you have to clock a timing of at least 1hr 20 mins or faster in the 21km. you have one year to prepare so join a running group or train under a long distance coach
regards, savio

Posted On : 11 Dec 2011 ,9:42 PM
Reply by, Coach
Hello Coach
Sir thanks for your tips regarding calf muscle. Could you please also advise me on preparation for last week before the race?
Thanks & regards
Taranpreet

By, Taranpreet
Posted On : 16 Nov 2011 ,1:40 PM1 reply
hi taranpreet, assuming you are running the delhi marathon, a week before the race you should reduce the intensity of your runs. assuming you are running the race on sunday, rest on monday. on tuesday, run 9kms ( quite fast but relaxed ). on wednesday, run around 12- 13. thursday, warm up and do some stretching exercises. friday run 5kms. complete rest on saturday. sunday is race day.
good luck, savio

Posted On : 21 Nov 2011 ,8:16 PM
Reply by, Coach
improvement
hello sir,
my latest time is 2:06:10 in half marathon in march 2011, but i want to improve my time. How i can reach in 1:30-40 in adhm and scmm.plz send to me some tips,diet and exercise or tranning paln.sir please send to me your email id,address or contact no.sir my weight 71 kg and hight 5'7. i had participated in seven half marathon and 10 k in bangalore. my first timing was 2:47:57 in adhm 2009.

By, poly
Posted On : 15 Nov 2011 ,5:17 PM1 reply
hi poly, your first target should be to run the delhi marathon in under 2 hours. before i advice you on any training program, i need to know the kind of training you do so that i have an idea of your capacity. in the delhi marathon, dont start the race very fast. start gradually and get into a good rythem. the weather will be cold so you need to warm up properly. after the delhi marathon seek the help of a dietician, you may be a little over weight. you can contact me on this number: 9619968873
all the best, savio

Posted On : 24 Nov 2011 ,11:36 PM
Reply by, Coach
Weather Difference
Hi Coach,

I live in Mumbai and have been running SCMM since last 3 years.
This time, i am also running Airtel Delhi Half marathon thios 27th.
Considering the fact that there will be good temperature difference and distinct weather difference between Mumbai and Delhi, what kind of advice will you give ? Kindly let me know the precautions i must take to tackle weather difference ?
Kindly suggest.

Thanks in advance.
Regards.

By, Anurag
Posted On : 15 Nov 2011 ,10:33 AM1 reply
hi anurag,you should carry some warm clothes especially your track suit, thin woolen or cotton gloves and a balaclava (monkey cap. in the morning on the way to the race venue,keep yourself warm. warm up well and do some light stretches too. if the temperature is very cold run with your gloves on at least for the first few kilometers. you could also apply moove, deep heat or tiger balm on your claf, hamstring and quadriceps to keep them warm.
regards, savio

Posted On : 19 Nov 2011 ,12:01 AM
Reply by, Coach
Knee and muscle pain
Dear Doctor,
I am 48 years old male, having height as 165cms and weight around 74 Kg. Last year I participated in half marathon and successfully completed. I started practice this year in October. I used to run thrice a week around 7 Kms. But for last three weeks, only on sundays i run for 21 Kms and taking the rest for whole week. Is it recommended practice? I have joint pain on sunday ( mild pain) when i undertake run of 21 Kms. Next day it gets subsided. If I continue to do the same, will it not affect my joint in long terms or shall i reduce.Pl advise me.
Also what diet i should take to keep me fit for this purpose. In my HM, It is a combination of run and brisk walk may be 50-50%. Generally i do not take water during race but i get lot of thrust then i control and i consume lot of water after the race ( may be after 15-20 minutes). Is it OK. As such i do not have any disease. Kindly let me know what kind of knee exercise to keep knee joint fit or little yoga to have better breath control is recommended.

By, pallav
Posted On : 14 Nov 2011 ,5:38 PM1 reply
hi pallav, i think you have the wrong site. if you want to talk to the doctor you can go to ask the doctor.
savio

Posted On : 18 Nov 2011 ,11:47 PM
Reply by, Coach
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