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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
Tips
Coach, what are the tips for practice for Half Marathon and what is the daily diet to be followed?

By, Alpi
Posted On : 19 Dec 2010 ,5:08 AM1 reply
hi alpi,
i have put up a training guide for the 1/2 marathon on www.procamrunning.in, it should help you.
regarding your diet, have a balanced diet. avoid oily and fatty food, have plenty of fruits and vegetables. have plenty of water during and after training. do not run on an empty stomach you can eat something like a small banana, some dry fruits,or toast with jam or honey, 45minutes before you run. the nights sleep of 2-3 days prior to the race is important, so make sure that you get a good night then.
regards savio

Posted On : 29 Dec 2010 ,1:32 AM
Reply by, Coach
Hello Coach, Thanks for being there
Hello Coach, first of all I would like to thank you for being there and giving us your precious time to give expert advice. I have successfully completed my first half marathin ADHM 2010 in exact 2 hours 15 mins (which was my target).

I'm looking positively for SCMM 2011 and will try to improve my timings. I'm also keeping in mind to prepare myself for SCMM Fill marathon in 2012. Kindly tell me a little program on how should I start working on it. I am looking for it as a personal achievement and a kind of moral boost and self confidence. Your help and guidance will be highly appreciated.

By, Ashu
Posted On : 29 Nov 2010 ,3:41 AM2 replies
Thanks Coach. I was waiting for your reply and was checking ti everyday. I'll try to follow it as best as possible.

Posted On : 09 Dec 2010 ,4:24 AM
Reply by, Ashu
Foot Pain
I am 28, will be participating in Mumbai HM for 2nd time. Last few days I am experiencing foot pain. Below are few observations:
1: I feel a kind of warmth if a press my heels slightly. 2: I feel a pain in my feet when I wakeup in the morning or even after afternoon siesta.
I am using ADIDAS-Response Cushing shoes. Appreciate if you can advice the cause/solution for by foot pain. Mandar Joshi

By, Mandar
Posted On : 28 Nov 2010 ,6:47 AM1 reply
hi mandar, i think what you have is a typical case of plantar fascitis ie pain in the arch of the foot particularly around the heel attachment of the plantar fascia. it is painful to touch and worse in the morning. the main causes are tight calves, poor foot mechanics, wearing the wrong shoes for your foot type, ill fitting shoes or wearing shoesa that are old, training too much too soon, or a sudden increase in the intensity of training. have your feet checked by a podiatrist. stretch your calves and hips regularly. be sensible about the rate of increase in running distance. regards savio

Posted On : 03 Dec 2010 ,8:26 AM
Reply by, Coach
reduced time
dear sir i run 25km daily since 4to5 month and started running last three years. sir i run at the speed of five minut per kilometer so you suggest me how i increase speed. i have full contol on myself for diet.

By, gagan
Posted On : 19 Nov 2010 ,6:18 AM1 reply
hi gagan, you should introduce speed workouts at least twice a week ( like 300mts x 15 times, with 100 mts jogging rest, 800mts x 8-10 times with 400 mts jogging rest or 1200mtsx 5-6 times, with 600mts jogging rest.also do uphll repeats once a week. i have put up a training programme on www.procamrunning.in for 21 and 42km runners look it up.

Posted On : 03 Dec 2010 ,8:13 AM
Reply by, Coach
Running without any training
Sir,
I'm a first timer, participating in Delhi HM. I started practice in August and was able to run 5 - 6 KM daily, until I got sick in the middle of Oct. Now I have not practiced/trained at all, for the past one month. Still I'm willing to complete HM. Would be grateful for your suggestions and tips.

By, Prince
Posted On : 19 Nov 2010 ,5:30 AMNo replies
Request for Professional Running coach
Dear Sir,

I am interested in pursuing running professionally,would be really obliged if you can guide me to the right person who provides training for 10k and Half Marathons. I live in Gurgaon and can go anywhere,as I am in search of my running guru.

Thank you
Param

By, param
Posted On : 17 Nov 2010 ,6:33 AMNo replies
Request for Professional Running coach
Dear Sir,

I am interested in pursuing running professionally,would be really obliged if you can guide me to the right person who provides training for 10k and Half Marathons. I live in Gurgaon and can go anywhere,as I am in search of my running guru.

Thank you
Param

By, param
Posted On : 17 Nov 2010 ,6:32 AM1 reply
hi param, i have no idea about a professional coach in delhi you will have to inquire at the athletic federation of india in delhi, or at the nehru stadium in delhi.

Posted On : 24 Nov 2010 ,11:17 AM
Reply by, Coach
Muscle mass loss
Hello Coach,

In training for the marathon, I have lost the moderate muscle mass I had and now look pretty skinny. Any thoughts on how I can maintain a healthy look while training for long distance running?

Thanks.

By, VSRunner
Posted On : 13 Nov 2010 ,3:35 PM1 reply
hi,
long distance runners are lean and light weight. when running long distance you burns your body fat and muscle fat. you can maintain a healthy look by eating a healthy balanced diet. increse your protien intake ( its muscle building ). also take vitamins B-complex, multivitamins regularly ( you should consult a dietician for a proper balanced diet )

Posted On : 18 Nov 2010 ,9:04 AM
Reply by, Coach
Mouth open or shut
Dear Coach,

Should I open my mouth or close while running? And what are the benefits.

Regards,

By, Naren
Posted On : 11 Nov 2010 ,2:20 AM1 reply
hi naren,
you should breathe through your mouth and nose as you need more oxygen. the oxygen gives you energy. running is very demanding physically and you need all the energy you can get. you will be able to get this from oxygen.

Posted On : 18 Nov 2010 ,8:52 AM
Reply by, Coach
speed gain
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.
my age is 25. my weight is 80kg and my height is 5'10". pls suggest. thank you

By, jitu
Posted On : 09 Nov 2010 ,10:33 PM6 replies
hi jitu,
if you want to trainprofessionally, you will need to train under an athletic coach
( preferably a long distance coach ). i have no idea of a coach in delhi. you will have to inquire at the athletic federation of india ( AFI ) in delhi or at the nehru stadium in delih.

Posted On : 18 Nov 2010 ,8:44 AM
Reply by, Coach
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