Home Health & fitness Ultramarathoner Taher Merchant shares five tips for long distance running enthusiasts

Ultramarathoner Taher Merchant shares five tips for long distance running enthusiasts


Bengaluru-based Taher Merchant is no ordinary marathon enthusiast. In 2018, he became the first Indian male to complete the Everest Base Camp, 60 km Ultra Marathon in over a decade. The Ultra Marathon, known as the world’s highest ultra-running event, encompasses five high Himalayan passes and Taher completed the run in 19 hours, 15 minutes and 10 seconds. And, in 2020 he joined the Oxfam’s 2020 Virtual Trailwalker challenge to help raise funds for migrant workers. On this episode of #QuickTakesWithBangaloreTimes we reach out to the ultra marathon world record holder who shares five important tips for anyone who is taking up long distance running.

Follow a structured training program
Make sure you follow this, because long distance running or ultra marathon running is anything that takes you beyond 42 kilometers. With this kind of running is great pressure on your body and very high chances of injury if you do not know how to train well.

Training the gut
Learn to train your gut and ensure you give it the right nutrition and balanced diet. When you are burning a lot of calories, sugar you have to make sure you replenish your salts and calories on the go to help you recover faster.

Strength training
One must be sure you follow a strict gym routine of strength training. Overall body muscles: your legs, core, shoulders, back, quads and your calves.

Strengthening one’s mind
I call it training the dragon or training your mind. You have to have a strong mind because you can break down and be more emotional when participating in such events. While running one experiences a range of emotions including thoughts like ‘why did I even participate in a run like this?’. Hence it is important to train your mind. Meditate and run in loops and do things that you are uncomfortable with – these might help you have a strong mind.

Sleeping well
Sleeping is a very important part of any activity because if you sleep well you recover faster and you are better when you get up the next day and start your training. It also helps your muscles and body relax as it helps loosen all the pressure. Lastly, it also helps you relax your mind.






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