Accredited By

Maharashtra Athletics Association

PRBM 2018

Mahendra Gokhale

Mahendra is the founder of MG Sports and Fitness - a company which aims at creating and spreading awareness about sports and fitness in the younger generation. He is the only Indian to complete a Level 2 training in Strength and Conditioning Coaching from the Australian Strength and Conditioning Association. He is a certified Sports Conditioning Specialist from the United States Sports Academy affiliated to NSCA and has completed a Certified Physical Training Certificate course with Talwalkars Fitness Academy, Pune.

Mahendra is a fitness trainer for the Mumbai Indians team in IPL. He was Chief of Maharashtra State Cricket Team in the seasons from 1999 to 2005 and a physical trainer for the Indian Satellite Tennis Team in the year 2001. He was the of Chief of Fitness for the Baroda State Cricket Team and conducted training camps for MSLTA in Kolhapur, Nasik, Nagpur, and Solapur from the year 2000 – 2001. He is a fitness trainer at Cadence Cricket Academy, Pune from 2001 and has organised makeover challenge, cycle and hill treasure hunt and children biathlon every year in Pune for the last 4 years.

How to start running

Many people express their desire to run, mostly to lose weight, but are clueless about how to start. More often than not, they try to mimic somebody they know without actually understanding the technicalities of running, ending up with injuries and a loss of motivation. Running gives you a real sense of self-accomplishment. It boosts the spirit and gets the positive energy flowing within you. Follow these tips and stay tuned to to enjoy a lifetime of running!!

Set a short-term realistic goal

SIf you want to stay committed to running, you need a goal. If you are a beginner, find a running group or a run buddy who is on the same level as you. Start with the proper breathing techniques and postures because exercise skills and body coordination abilities are learned and developed at an early age. Wrong concepts remain with you all your life, so it’s important for parents to teach their kids the right ones. You need structure and a coach who can teach you running basics. So start with a walk or jog for 10 minutes. Your confidence will get a boost when you complete the time or distance decided. The goal could be to complete the distance without stopping. Or if you are a bit more experienced, you might just get a fresh boost by running a longer distance. Move on to the next one after you achieve your goal.

Follow a plan

Make a habit of maintaining a diary or download an app which will maintain it for you to boost your confidence and guide you in analysing time, distance, calories etc. Make realistic weekly plans that give you time to get adapted to new skills you learn and progress gradually from there. Do not spend too much on running accessories but make sure you have the right gear. Find running shoes that fit your feet well and give you the desired support. It might not be the most aesthetically pleasing offering, but when it comes to running, never compromise. Always wear soft cotton socks to avoid friction. Find what makes running enjoyable for you. If you dread each run, you won’t carry on – so whether it’s finding a beautiful location to run in, running with great music ringing in your ears, running solo or finding a running partner to spur you on, do what works best for you.

Listen to your body

Learn the difference between an ache, which is probably your muscles getting used to all this new work they are doing, and pain. Don’t push yourself too far if you have pain & ice your aches. Check whether your shoes are right and that you haven’t upped your distance too drastically. Make small increments.

Don’t neglect other exercises

Strength training sessions twice a week that exercise your quadriceps, hamstrings, hips and ankles help develop good running posture and build core strength. You become more flexible, and your joints become more supple. This subsequently which quickens recovery time. You may also swim to stretch sore muscles & recover faster.

Balanced hydration & nutrition – Running is stressful on your joints. If you run only for weight loss, you carry three times your body weight on your joints, especially the knee, ankle and hip. If your joints are not strong enough to carry that excess load because of calcium and protein deficiency, you become injury prone. Optimum hydration with a combination of good nutrition and strength training exercises help you lose weight and burn fat, making you an efficient runner.

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