Racing IQ We all know training matters—but what separates good races from great ones? It’s how you respond when you had to face the harsh realities of race. Think Sifan Hasan’s London Marathon debut: hamstring issues mid-race, but still a win. That’s Racing IQ. In this episode, we unpack the art of staying calm and smart when race-day chaos strikes. Because on race day, it's not just about the body, your brain better show up too. Pacing IQ: The mind game of knowing when to hold pace or chase. Ra...
Jul 16, 2025•1 hr 3 min•Season 3Ep. 46
The Elite Mindset In the 45th episode of World of Running , host Aditi Pandya explores how an athlete’s mental framework can drive record-breaking performances. Joined by performance and mindset coach Andrew Snow, the discussion delves into: Mindset & Certainty: Examining the mental commitment behind iconic runs. Balancing Life & Training: Strategies for juggling a demanding 9-to-5 with rigorous running goals. Overcoming Mental Blocks: Techniques for dispelling limiting beliefs and devel...
Mar 26, 2025•52 min•Season 4Ep. 45
This 44th episode of World of Running dives into the world of running communities in India. How they are built, sustained, and why they have become so popular in India over the last decade. Listeners will learn about the evolution of running clubs, the impact of community support on individual fitness journeys, and practical strategies to engage and nurture a thriving running group. Key topics discussed: The rise of running communities and their role in transforming running in India. A look at I...
Feb 05, 2025•54 min•Season 4Ep. 44
Welcome to the 43rd episode of The World of Running ! In this episode, we’ll dive deep into goal-based training —a strategy designed to help runners improve by tailoring their training toward specific targets. Whether you’re working on shaving minutes off your personal best or chasing a big milestone like qualifying for the Boston Marathon, setting clear, realistic goals is the key. Key Topics Covered: What is goal-based training? How to set realistic goals. Managing burnout and avoiding injury....
Oct 30, 2024•46 min
Welcome to the 42nd episode of the World of Running, over the last two running seasons, 2022 to 2024 (April to March), the total number of running events organized in India was 1,185, and the number of finishers was about 1.1 million. Running takes off in India, and marathons are no longer a once-a-year event. Aditi Pandya discusses the booming running scene in India with Venkatraman Pichumani, the author of the India Marathon Annual Report. They explore the key findings from the report, trends ...
Jul 21, 2024•55 min
In this episode, we delve into the complex relationship between weight loss and running performance with Evan Lynch. We discuss the allure of the "ideal" racing weight and whether it's truly necessary for recreational runners. We explore the potential benefits and drawbacks of weight loss for runners. This episode also discusses practical strategies for safe and effective weight loss, including tips on nutrition, managing cravings, and avoiding common mistakes. Additionally, the importance of me...
Jun 02, 2024•55 min•Season 4Ep. 41
In this episode, we’ll discuss one of the most overlooked aspects of running - “Breathing”, and how runners can improve their performance and health through better breathing. Breathing and its affects on running Common breathing mistakes Breathing mechanics and posture Breathing techniques Training to improve breathing economy Aditi Pandya, the voice behind the World of Running podcast, is an avid runner and is co-founder of GeeksOnFeet. Aditi is an accomplished athlete, and is an endurance runn...
May 05, 2024•35 min•Season 4Ep. 40
Welcome to "The Long Run Explained," the 39th episode of the World of Running podcast, your dedicated source for all things running. Hosted by Aditi Pandya, this episode delves deep into the essence of long runs, a cornerstone practice for runners aiming to enhance endurance, oxygen capacity, and both physical and mental strength. Key Topics Covered: Importance of Long Runs Approaches to Long Runs Advice on high mileage training and its impact on marathon performance. Practical tips on how to st...
Apr 08, 2024•56 min•Season 4Ep. 39
Sleep is such a basic need that it affects our mood, efficiency, longevity, and most importantly it improves our running performance. Sleep is also required for maintaining and nurturing our relationships, growth of society, and many more intrinsic necessities. Sleep releases hormones that aid in muscle protein synthesis, thus repairing the cellular level damage from exercise, it improves our reflexes, decision making capacity and overall keeps our mind and body working at an optimal level. In t...
Feb 28, 2024•43 min
As runners we are quite conscious of the training process be it the miles/week, the specific paces or the interval durations. But training is not just about how far or how fast we can run; it’s also about how well we bounce back and prepare ourselves for the next training run or race. The backbone to achieve performance goals without getting injured, is to have a good recovery strategy alongside the training. More often than not we are guilty of ignoring recovery all together, especially when we...
Feb 03, 2024•51 min•Season 3Ep. 1
Most of us have heard about the Tarahumara Indians of Mexico’s deadly Copper Canyons. These legendary endurance runners, as famously chronicled in the book ‘Born to Run.’ They run for miles on barefoot, enjoying the sun, storms and treacherous terrain. In this episode of “World of Running,” host Aditi Pandya talks with Thomas Bobby Philip (Barefoot Bobby) on various facets of Barefoot running. Reasons to explore barefoot running Benefits of barefoot running Transitioning to barefoot running Spec...
Dec 29, 2023•37 min•Season 3Ep. 36
Running is a beautiful sport, and we all runners swear by how it helps us. But we sometimes take it too seriously. Overly obsessed with paces, getting stressed by upcoming races, irregular sleep cycles to accommodate the early morning workouts, constant barrage of injuries and more. What once supposed to help us to get fit, healthy and enjoyable, becomes quite the opposite. In this episode of "World of Running," our host Aditi Pandya talks with Tina Muir and delves deep into how to run sustainab...
Dec 02, 2023•51 min•Season 3Ep. 35
Whether you're a casual jogger or an aspiring marathoner, the journey of running is filled with its unique set of challenges and rewards. And just like any journey, having a road-map or a guide can make all the difference. This is where the importance of a structured training plan comes into play. Imagine embarking on an ambitious project without a blueprint or setting out on a road trip without any maps. Sure, you might eventually complete the project or reach your destination, but the process ...
Oct 28, 2023•55 min
Based on the analysis we have done across various races in India, a surprising 80% of the runners take up distance running after they are in their mid-30s. One of the challenges however is no formal coaching, this is either because of an intentional choice, or lack of access to coaches, or many times life priorities wouldn’t leave enough time to work with a coach. In this episode, we'll explore how to get the best out of us, as we self-coach as recreational runners. In this episode we discussed:...
Sep 30, 2023•51 min
Most traditional training philosophies and methods for long-distance endurance training have one thing in common, putting high mileage. For recreational runners, this type of training can backfire. Most runners’ focus on mileage, ignoring other important aspects such as speed, strength, and mobility. In this episode we discuss the FIRST (The Furman Institute of Running and Scientific Training) training method for runners, which focuses on training with purpose, intensity, and recovery. The FIRST...
Aug 25, 2023•46 min•Season 3Ep. 32
At Run Mechanics, we have analyzed more than 200 runners and almost 95% of them had weak hips. This could be pelvic drop, pelvic tilt, hip rotation, etc. Whether one is a seasoned marathoner or just starting out on their running journey, the strength and mobility of your hips can make or break your performance. Poor hip mechanics manifest in more ways than one while running - weak glutes resulting in un-optimal stride, extreme fatigue in lower legs, unstable pelvis, pelvic drop, and a whole host...
Jul 23, 2023•39 min•Season 3Ep. 31
In the 30th episode of the podcast "The World of Running," host Aditi Pandya delves into the world of heart rate (HR) training and its effectiveness in endurance training. With guest speaker Anand Hatwalne, an experienced runner and co-founder of 'Running Potential,' this episode explores the importance of HR monitoring for effective training and optimizing performance and recovery. Why does HR have such significance in endurance training? The answer lies in the fundamental principle, that is tr...
Jun 03, 2023•57 min
Trail running has a certain charm associated with it, which is very different from road running. The former takes runners to quieter paths of mountains, lakes, forests, grasslands, etc. while the later is all about roads and speed. Trail running needs a different approach to running apart from speed & attire the most important is a mindset. Whether you're a seasoned road runner looking for a new challenge or a beginner looking to explore the great outdoor trails, this episode will provide yo...
Apr 29, 2023•55 min•Season 3Ep. 29
Kenya can be said as the Mecca of the running world. Kenya has come to be the home of world-class athletes such as Eliud Kipchoge, Wilson Kipsang, Abel Kirui, David Rudisha, Florence Kiplagat, Edna Kiplagat, amongst others. Though most of us are recreational runners, we are pushing the limits in our own way, and the Kenyan runners set an aspirational north star for us. As a recreational runner, we have a lot of questions related to how Kenyan runners train. In this episode, we discuss topics rel...
Apr 08, 2023•48 min•Season 3Ep. 28
Marathon running is becoming more popular around the world as a way to stay fit. These numbers are growing y-on-y. Closer to home, this can be seen in Tata Mumbai Marathon’s recent edition. The maximum number of marathon participants is in the age group of 40 to 44 years, which is 24% of the total finishers. A whopping 64% of the total marathon finishers are masters’ runners (age 40 and above). With fast twitch muscles declining, and bone density reducing, how do masters athletes maintain their ...
Mar 10, 2023•47 min
Supplements play a very important role in filling the gaps in runners’ nutrition to help with their running performance, recovery, cognitive development, and overall health & well-being. Currently, the supplements marketed for runners can be overwhelming. Supplement companies use a variety of marketing tactics & this can make it difficult for runners to determine which supplements are truly beneficial. In this episode, we demystify the supplements for runners. We have discussed various t...
Feb 03, 2023•1 hr 4 min•Season 3Ep. 26
The body releases endorphins, a short-lasting, deeply euphoric state following intense exercise. Dopamine, Serotonin, Endorphins, and Oxytocin, what is common in these names? Well, they are hormones that make us happy. Endocrinology is the science of Hormones. Now, why are hormones important for us as runners? In this episode, we talk about: The key hormones and how they affect us and our running Effects of overtraining on hormonal health How hormonal imbalances can affect our health and Running...
Jan 13, 2023•53 min
Over the years there has been much research on the correlation between running and heart health. While it is common knowledge that Running as a cardio activity does improve heart health, there is a lot more to the effect of Running on Heart Health. In this episode, we talk about how running can affect heart health in various ways with Dr. Aashish Contractor, who is a runner himself and is a pioneer of cardiac rehabilitation and sports cardiology. In this episode, we talk about: How Running impro...
Dec 09, 2022•35 min
Of the 7800 Runners who finished the Mumbai marathon in 2020, only 41 runners have run under 3 hours. That is about 0.5% of all the finishers. It is every amateur runner’s dream to reach the sub-3-hour mark in a marathon. So what it takes to run a sub-3 hour marathon? In this episode, we talk about how to strategize a sub-3-hour marathon. Journey to Sub 3-hour marathon Training approach Handling the progress plateau Role of a coach/mentor Mental preparation & handling race anxiety Guest Intr...
Nov 05, 2022•49 min•Season 2Ep. 23
While the science of endurance training has progressed steadily over the decades, there has been significant progress in recent times. Eluid Kipchoge's sub-2-hour marathon effort is a major breakthrough. However, the training advice on the internet and the science quoted t support it can be confusing, and even at times conflicting. In this episode, we tried to put together a structure for endurance training based on the latest science. Host Aditi speaks with Coach Ron George, where he talks abou...
Sep 24, 2022•52 min•Season 2Ep. 22
Research shows optimal fueling improves our performance by 2 to 20% during the race. Running a marathon can take anywhere from 2-6 hours based on a runner’s fitness level. The energy expenditure while running a marathon is between 2200 and 3200 kcal depending on runners' conditioning, body weight, running economy, and external conditions like weather, elevation, etc. In this episode, we discuss the fueling strategy - before and during the race. Fueling for various distances, how to prepare your ...
Sep 02, 2022•35 min
The running shoe landscape has changed dramatically with tech innovation. In this episode, we try to navigate the landscape of running shoes, and how to choose the right running shoes. The first is the perspective of runners , and where they are in their running journey. Whether a runner is a beginner, intermediate, experienced, or elite, how that needs to be factored in when choosing a shoe. The second is the training perspective - use the shoes for daily training, speed training, easy/recovery...
Aug 05, 2022•29 min
Technology is aiding the ever-growing popularity of running as a sport. There are metrics helping us to track our pace, cadence, heart rate, lactate threshold, etc. These metrics give us a very intricate view of our running. Which in turn, helps in providing a holistic view of our running progress. In this episode, we demystify the key running metrics, and how they can help us to become successful with our running goals. We discuss the essential running metrics such as Pace, Cadence, Heart Rate,...
Jun 24, 2022•48 min
Being metabolically fit means - building an efficient metabolism that optimizes the energy required for our physical endeavors as runners, while also helping us by preventing insulin resistance which is the cause of many chronic diseases such as diabetes, heart diseases, hypertension / high blood pressure, and many forms of cancer. In this episode, we go into the details of the role metabolic fitness plays, and how running helps to better our metabolic fitness using metabolic metrics & insig...
May 27, 2022•36 min•Season 2Ep. 18
In this episode, host Aditi Pandya discusses the topic of Strength training for runners with fitness coach Swetha Devaraj. Benefits of strength training for runners Importance of right posture in strength training Strength training for improving triple extension in running Approach to strength training for beginners vs. advanced runners and much more The guest for this episode is Swetha Devaraj aka sweatyswetha . She is a vascular radiologist by education and a fitness trainer by passion and pro...
Apr 29, 2022•41 min•Season 2Ep. 17
