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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
confidence level
hello sir,
....i hav already started for the scmm.....actually for last 6 yrs m runnin half marathon...but this year m tryin to get FULL MARATHON....i mm actually little less confident dat can i complete widin 5 hr mark.....wat shld b my daily schedule for practice....

By, hrishikesh
Posted On : 19 Jul 2011 ,10:42 PM1 reply
hi hrishikesh, you already have the experience of running. you have to increase the distance (ie the number of kms per week. in a week you should run at least 75-80kms. but you have to increase the distance gradually. by august-september your long run should be 27-30kms (once a week. contact me on 961968873 if you need a better explanation. dont worry about the timing just concentrate on completing the race. all the best
regards, savio

Posted On : 17 Oct 2011 ,11:01 PM
Reply by, Coach
Back-ache and aspiring marathoner
Dear Coach,
I am aspiring to do a half-marathon in 2012. I haven't started the training yet with the fear of injury. I suffer from postural lower-back ache. It hasn't become chronic yet but I experience the pain. With medication and intervals of exercise I am okay. I wanted to know, will running damage it more? I can do a 2-3 min jog with 15-20 mins brisk walk. I haven't pushed more as I fear damaging it. Could you please guide me in this case.
Thanks a lot in anticipation.
Yours sincerely,
Brinda

By, Brinda
Posted On : 14 Jun 2011 ,5:16 PM1 reply
hi brinda,
first of all you dont get injured because of running, but because of of the wrong way of running. you should correct your running posture first. also you will have to do core muscle exercises (back and abs) if you are in bombay contact me on :9619968873, i will try and correct your posture.try and run with some other runners in your area, it will help you.increase your running?jogging distance gradually you will be fine. have confidence in your self
all the best,
savio

Posted On : 16 Aug 2011 ,1:53 PM
Reply by, Coach
Sir
I am a half marathon runner timing is 1:25:40 how can i improve timing & how should i run in a week ?

By raj kumar

By, Raj kumar
Posted On : 04 Jun 2011 ,8:06 PM1 reply
hi raju,
if you want to run faster than 1:25 you will have to train like an athlete under the guidance of a long distance coach, and train twice a day 6 days a week. do some interval training( speed workouts) also run some races of 5km, 10 km, 15km when you get a chance.
all the best
savio

Posted On : 16 Aug 2011 ,2:05 PM
Reply by, Coach
hello respected sir
sir,I am 44 year old,this is 2 nd time i am running for open10K ar BANGALORE,i am well prepared for this and my new timing is less than 45 minutes.Recently when i am playing foot ball one fellow hitted my knee joint and its paining while running especially when speed required.Sir really i am worried and please adwise me which medicine i can use for pain relife when parcipating the event.I am suffering this last 45 days.Please give me a solution at the earliest

By, dinesh
Posted On : 25 May 2011 ,10:43 AM1 reply
hi dinesh,
you should first get an x ray or an MRI done for your knee. see a sports doctor and stop running until the doctor gives the go ahead. restart gradually.
all the best,
savio

Posted On : 16 Aug 2011 ,2:13 PM
Reply by, Coach
hello coach,
dear sir
my self parveen kumar athletics coach in haryana sports deptt.
at present posted panipat haryana
here also many long distance runer training under my supervision
what is the new stertegy uses for prepration forcoming marathon
competetion

By, tiger
Posted On : 05 May 2011 ,11:55 AM1 reply
hello coach,
your athletes have to train twice a day and do lots of long runs like 2hrs and above. also speed workouts like feartlek, interval training, hill workout. also run races of 15km, 21km etc yo get used to the fast racing pace.
all the best,
savio

Posted On : 16 Aug 2011 ,2:17 PM
Reply by, Coach
Turning into professional runner - some questions in mind
Dear Coach,

I am a resident of Mumbai, my age is 25 years. My height is 5'8.5'' and weight is 83 kgs. I daily do 1 hour moderate intensity workout in my gym. Recently, I have taken part in 2 half-marathons, ADHM 2010 (2hrs 14mins) and SCMM 2011 (2hrs 05mins). I have discovered that running is my passion and now I wish to be more serious towards this sport, take part in marathons and ultra-marathons (eg Comrades). In that context, I have some questions to ask, I would be really glad and thankful to you if you can enlighten me on the following:

1) Can I take running professionally now? If yes, it would require how much time committment on a daily basis?
2) Who are good running coaches in Thane/Mumbai? Do you yourself provide coaching in Thane/Mumbai?
3) Why do always Kenyans/Ethiopians win races in India? Can Indians ever win these races? more specifically, is it possible for me to ever win distance races?

Thanks in advance!

By, Nash
Posted On : 25 Feb 2011 ,12:09 AM1 reply
hi nash,
its nice to know that running is your passion. if you want to be a professional runner and want to run the comrades, you will have to practice in a very systematic way, under the guidance of a professional long distance coach, 6 days a week. lots of long runs and speed workouts too. some times you will have to train twice a day. if you want any help, i train at nariman point and priyadarshini park ( nepansea road ) you could also contact me on : 9619968873
the kenyans / ethiopians in india win because the weather conditions suit them perfectly. the kenyans train at an altitude and they train 3 times a day. indians can also win if they train equally hard and have the will to do it.
all the bast
savio

Posted On : 18 Aug 2011 ,6:55 PM
Reply by, Coach
sub 2 hr finish
Hi Savio,

I had written to you earlier too on the website asking about how to break into the sub 2 hr zone for the half marathon. You had advised me to loose wt. from 75 to 70. however, with the christmas season comming in the way of preparations, i will be running the race at 73 kgs. Also i have put in a lot of practice. However, i have not achieved a speed of 10kmph.

In these circumstances should i go for a 2 hr finish or should i run at my normal pace?..... please advise.

By, abhi
Posted On : 11 Jan 2011 ,10:59 PM1 reply
hi abhi,
you should start at your normal pace and then you can build up gradually
all the best
regards savio

Posted On : 15 Jan 2011 ,8:42 PM
Reply by, Coach
Hi one more request on this saturday long run
Thank you for your advice Sir. Sir one more clarification: On 18th Dec I ran 22 km (which was my best till that date), then on 25, I ran 30 km, as per your advice on 1st Jan, I ran 27 km. It was really a tiring run for me on 25th and even more on 1st (today). That is because i thought I had not recovered fully from the 25th run (i could feel some pain in some parts of my legs even when i started). Considering this experience, will it be okay if i run lesser distance on 8th so that on 16th, when i start, i should not have any pain before i start. Sorry to bother you again but this is really important decision for me. Thank you again Jeetendra

By, jeet
Posted On : 05 Jan 2011 ,10:12 AM1 reply
hi jeet, yes on the 8th of jan run around 10 -15 kms easy just a recovery run. try and go for a massage if you can. you should reduce your training a week before the race so that you feel fresh for the race.
all the best
savio

Posted On : 18 Aug 2011 ,6:59 PM
Reply by, Coach
Advice on running for last 3 weeks
Sir
I have been running 3 days a week schedule, with Saturday being long run day. I was following a beginners schedule as available on internet, however, around 4 weeks back, due to the new shoes, which did not suit me, i started getting foot pain, and had to stop training. This lead to a backlog in the schedule i was following. However, i made up in last two weeks and last saturday i ran 22 km and today i ran 30 km during my long run. Now that there are only 3 weeks I am not sure whether the next week run should be a 30 or 34 km run or i should start tapering off.. may be only 20 km next week (1-Jan) followed by 10 km run on (8 jan) - the week prior to the marathon date.
Request you to please advise. I will really be thankful for your advice.
Thanks

By, jeet
Posted On : 25 Dec 2010 ,12:45 AM2 replies
Thank you for your advice Sir.
Sir one more clarification:
On 18th Dec I ran 22 km (which was my best till that date), then on 25, I ran 30 km, as per your advice on 1st Jan, I ran 27 km. It was really a tiring run for me on 25th and even more on 1st (today). That is because i thought I had not recovered fully from the 25th run (i could feel some pain in some parts of my legs even when i started). Considering this experience, will it be okay if i run lesser distance on 8th so that on 16th, when i start, i should not have any pain before i start. Sorry to bother you again but this is really important decision for me.
Thank you again
Jeetendra

Posted On : 01 Jan 2011 ,9:31 AM
Reply by, jeet
Improvement
Hello Sir,
I have been preparing for the Mumbai half marathon, due on 16 Jan. After training for the last 2 months (4 times a week), I did my first 21k on 11th Dec @ 2 h 01 min, followed by another 21k on 18th Dec @ 1h 55 min. My pattern since the beginning of Dec is only a 3 day /week training which involves 6X450m interval work out on Mondays, 9k run either on Tue or on Wed, and the long run on Sat. My target is 1 h 45 min. Do you think this is acheivable given that only few more weeks left for the event? If so, what schedule should I follow? Am I resting too much? I run at 5.30 am in the morning and the cool temperature these days help me improve the performance. However, it is going to be sunny and hot on the race day - are there any tips that you can give to overcome the race day conditions?
Thanking you in anticipation
Warm regards /Unni

By, unni
Posted On : 19 Dec 2010 ,9:33 PM1 reply
hi unni,
you should introduce, one more day of running ie on sunday around 6-7km easy run.9 km on wednesday, it should be quite fast, around 4mins 30 secs per km. i think a half in 1 hr 45 minsis achievable if you run a well judged race, and if the conditions are favourable. statr your practice by 6.30 am since you will be runing at around this time and you will have to get used to the conditions. do not run on an empty stomach. eat something like a small banana, dry fruites or toast with jam or honey. stick to the diet you are used to do not make any changes in your diet especially one week before the race. take one multi vitamin with B complex every day. have a glass of water 45mins before you run. the nights sleep 2-3 nights before the race is important.
all the best.
regards savio

Posted On : 29 Dec 2010 ,1:49 AM
Reply by, Coach
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