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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
problems while running on hard surface
dear coach, i have been practicing running on ground but whenever i try to run on hard surface my knees starts paining so please help me with it.

By, rohit
Posted On : 29 Oct 2011 ,11:23 AM1 reply
hi rohit, at present run only once or twice a week on the road, that too only for short distances.dont run fast. ice your knee after every run. run with well cushioned shoes.dont slouch while running.
regards,savio

Posted On : 31 Oct 2011 ,12:52 AM
Reply by, Coach
Advice for runnin Delhi Marathon Race
I am able to run contineously for 7 kms in 45 Minutes. I have never rund 21 KM. Can I rund Delhi Half merathon

By, Narendra
Posted On : 29 Oct 2011 ,11:22 AM1 reply
hi narendra,change the pattern of your workout. run continuously for 2kms
9not too fast) and then walk for about 200mts (not too brisk. take long deep breaths in between. this way you will be able to cover more distance. the idea is to relax before you get too tired. as you get fitter the runs will get longer and the walks will get shorter. you can run this way at the delhi marathon also.regards,savio

Posted On : 31 Oct 2011 ,12:50 AM
Reply by, Coach
about enhancing speed in marathon
Sir, i am preparing for half and full marathon since last six months I am able to cover the distance but my speed is very slow . I shall be very grateful if you kindly guide me about how to enhance my speed. i am based at new delhi , so it is not possible to come to you to discuss it personally. Hope you will definitely reply me about the ways to increase the speed and stamina at earliest. With regards. your pramod

By, pktripathi
Posted On : 26 Oct 2011 ,8:40 PM1 reply
hi, you should introduce speed endurance workouts into your training (at least twice a week)like 300mts x 15 times with 100meters jogging rest in between or 800mts x 8 times with 400mts jogging rest or 2000mts x 5 times with 600mts joggng rest.
regards, savio

Posted On : 29 Oct 2011 ,4:32 PM
Reply by, Coach
hello sir happy diwali and prosperous to u and your family
by bhavesh
sir i have completed last year half marathon in 2hrs 54 minutes i am also taking part this year marathon. someday i do not feel running on roads can i run on trademill if yes then at what speed and inclination i can use trademill and upto how many minutes

By, bhau
Posted On : 22 Oct 2011 ,11:32 PM1 reply
hi bhavesh, you can do shorter runs of 30-40 mins on the trademill. always keep an incline of 0.5 or 1. you can do the faster repetition workout or the hill work out by increasing the incline. but the longer runs as much as possible should be done on the road.
regards, savio

Posted On : 25 Oct 2011 ,3:12 PM
Reply by, Coach
Beginner Participating Half Delhi Marathon
Dear Sir,

I have enrolled for ADHM - 21 Km. Currently I can jog at average speed for 30 Min non stop. Kindly suggest and guide as how to concentrate more to increase time frame or would you advise me to Jog-Walk-Jog technique. My physical attributes are as below :-
Hieght - 5.7
Age - 27
Weight - 73 Kg

Also kindly suggest if we can run using our I-pod as a music devise as I feel uncomfortable without music beats.

By, Run11
Posted On : 19 Oct 2011 ,2:05 PM1 reply
hi, you should train at least 4-5 times a week. run continuously at a relaxed pace for 20mins then walk for about 200mts. then run again for about 10mins then walk again for 5-7mins then walk again. run for another 5 mins and so forth. the idea is to walk before you feel too tired. take long deep breaths when you walk. as you get fitter you will be able to run longer and faster. you can run with your i-pod strap it to your arm or put it in your pocket.
regards, savio

Posted On : 22 Oct 2011 ,10:15 PM
Reply by, Coach
Headache
Dear Coach,

Since last few long runs, i have started experiencing headache after run. I have been running half marathon since last 3 years and running full this time.
Pls suggest.

Thanks in anticipation.
Regards.

By, Anurag
Posted On : 17 Oct 2011 ,4:00 PM1 reply
hi anurag, your headaches may be due to the high heat and humidity during the past few weeks. you will have to hydrate well. have a glass or two of water with electrolytes also have a glass of water, half an hour before your run. do not run on an empty stomach. eat something before running like toast with jam or honey or a banana about an hour before you run. during your run eat a small banana or dates at about 20kms. i hope this will help.
regards savio

Posted On : 19 Oct 2011 ,11:13 PM
Reply by, Coach
Greetings from Kolkata
Dear Sir,

Thanks a lot for taking the time to talk to me yesterday. Really appreciate your patience.
I am transcribing our talk now. If you could send me the id here, I can tell you more about what I hope to work on:
sid3nash@gmail.com

Here's my experience of a marathon:
Running the Airtel Kolkata Marathon, 2010

Thanks again for your time. Looking forward to hearing from you.
Best regards,
Siddarth Sharma

By, sidbreakball
Posted On : 08 Sep 2011 ,9:09 AM1 reply
hi siddarth, as you know i have already given you the email id i will keep in touch with you.

Posted On : 17 Oct 2011 ,12:17 PM
Reply by, Coach
First time participant in Half Marathon
Hi Coach,
I will be participating in the SCMM 2012 Half Marathon. Just had a few questions. I have been practising by running about 9 kms - in one hour - 6 days a week. I have been doing it since the last 2 months --- with very few breaks in between.

I want to now increase the speed. Any guidance is appreciated. I wish to complete the HM in about 1 hour 15 mins.

Thanks,
KK

By, kkakkad
Posted On : 16 Aug 2011 ,2:22 PM1 reply
hi kkakkad, you sholud be able to run continuously for 9kms by now. once a week do a continuous run of 12kms. in between you can do shorter distances (5-7kms) twice a week but at faster speeds.you can also introduce hill workouts ie 6-8 times up hill runs for 50-75mts and walk/jog back. at present running the 21km in 1hr 15mins is quite impossible. your realistic target should be 1hr 50mins or just below 2hrs. all the best
regards, savio

Posted On : 17 Oct 2011 ,12:16 PM
Reply by, Coach
Hi coach
I would like to try the half marathon this time. Even though I have only participated just once just once in a dream run. Is it possible to try to take part in the half marathon for someone who has no prior experience? I swim regularly and also work out at home for an hour a day. Sometimes I walk/ jog for half hour. That is all the excercise I do. Would you please suggest how to prepare? Should I try for the dream run instead?

By, sohinisen
Posted On : 21 Jul 2011 ,11:42 AM1 reply
hi sohinisen,
you can deffinately take part in the half marathon this time. you will have to increase your running distance and the number of days to at least 3-4 times a week.
all the best,
if you want to contact me my number :9619968873
regards savio

Posted On : 16 Aug 2011 ,11:27 AM
Reply by, Coach
Advice on running below 2:45
Dear Mr. D'souza,

I have been running the half marathon for the past 5 years now. I have been consistent with my timing touching about 3 hrs.

I am looking forward to completing the race under 2:45, your advice would be of paramount help.

Some statistics for your reference:
Age: 35
Height: 5:7
Weight:74
Not active - ocassional exercises.
My annual exercise is the marathon wherein I run the half marathon.

Look forward to hearing from you on completing the course under 2:45.

By, billy
Posted On : 20 Jul 2011 ,4:13 PM2 replies
Thanks for the tip, will surely try and hook up with a pacer / a partner :)

Posted On : 05 Jan 2012 ,1:33 PM
Reply by, billy
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