With running growing as a popular Sport in our country, internet is up with so many information and advices on Marathons and training. And most of the times, runners get confused with the vast pool of data! So, what is it that runners should know? Is training essential? If so, how should it be?
With the running season in full swing, we bring you the Expert Coach of Dumbelled.com Daniel Vaz, to clear the myths and fantasies created in the field of running. Having successfully trained more than 1000+ runners in last one decade, Dan is one of the best coaches in India.
Here, he shares his interesting experiences and valuable information for every runner out there!
1. What is your view on the running scene in India? How has it changed in last 2 decades?
Before SCMM debuted in 2004, there were just two marathons that recreational runners could hope to participate in; the Pune International Marathon and the Thane Marathon. Both were badly organized and not runner friendly. Long distance running as a recreational sport was unheard before SCMM. Even as SCMM 2004 we had just 500 runners at the start line for the FM and 2000 runners for the HM!
The running scene has actually changed exponentially in the last 3 years with the number of runners that participate in the half marathon going up to 15000. We now have several more races for runners. However, there is a paucity of well qualified coaches in India.
2. When you started running almost 20 years back there was no internet and running groups were also missing. How did you train yourself?
It was a lonely sport to take up. No one understood the insanity of running 25+ Km on weekends, least of all my family. In 1996, I purchased an early edition on Marathon Running by Bruce Tulloh and learnt the rudiments. However, this book was for elite runners because it laid out programs for a 3 hrs or faster FM! For the most part I was battling injuries because I didn’t understand the concept of over-training and its symptoms. But when I look back, I realize that having made myself a Guinea Pig, I am better placed and able to understand the beginner runner.
3. From giving fellow runners tips to now becoming an expert on running, how was the journey?
The journey for me was an exciting one. Having self trained, gotten injured and run 3 full marathons before SCMM came on the scene, I had the requisite experience to advice runners. I started the first ‘Marathon Meet-up’ in 2004 in Mumbai with just 3 runners 
I later managed the largest group of runners on RFL and disseminated a lot of knowledge on distance running.
It then became evident to me that the only way to qualify as an expert is to acquire technical knowledge on the physiology, bio-energetics and bio-mechanics of running through a certification. I became ACE certified in 2008 and I now also have an advanced credential as a Certified Strength & Conditioning Specialist from the NSCA, USA.
4. What is your view on runners following training plans that are available on different websites or books?
Training plans on the websites or books have to be used judiciously.
The weekly mileages for the half marathon and full marathon can get most runners in the ‘over-training’ domain. If one does not understand the science of running, simply following these schedules would mostly get you injured.
A lot of books have the requisite science explained in the first few chapters and runners are well advised to read this and imbibe it before jumping headlong into the training schedules listed in later chapters.
5. Long distance running is a big challenge. What can go wrong if you are not prepared?
If you do not train with safe progressions, you could come down with injuries that may set you back by a few weeks, to a few months in the case of a stress fracture. There is also the possibility that repeated over-training could lead to health risks related to the heart.
After all, the heart plays a dominant role in building endurance and if its function is compromised through repeated and larger than adaptable loads, there can be any number of things that can go wrong.
6. What is your training philosophy?
My training philosophy is something I borrow from Dr Tim Noakes; achieve as much as possible on a minimum of training. This philosophy helps me train runners with almost nil risk of injury.
7. Every year you train hundreds of runners for HM, FM and Ultra Marathon. How do you deal with the different set of expectations and goals of these runners?
I do not accept time targets set by runners for themselves and hence I refrain from promising them the same. I inform them outright that their potential finish times would be evident only after they take up training. They are given to understand that only when they work as participant and coach with me, I can possibly deduce their potential. This approach helps me ensure that I meet with the expectations of my runners.
8. What is your best memory as a coach?
This one is easy. My favourite runner and one I have been coaching since I began my debut as a fledgling coach, Roshni Rai, had decided to run the Comrades. Even though I’d personally not run a distance beyond 50K, she reposed faith in my ability to get her across the finish line in a 90K race. I was confident about my ability to train her because I do believe that I have a definitive grasp on the science of distance running. We both realized we had a lot of hard work to do together. After all ‘it takes two to tango’.
My training regimen along with her consistency and hard work paid off. When she delivered a victorious and nail-biting finish with just a few minutes to spare before complete race closure, I went misty-eyed.
Read the inspiring story of Roshni Rai and the role of Dan’s training in her success- http://dumbelled.com/roshni-rai-braveheart-hills-darjeeling/
9. What is your message to runners who want to either improve their timing or build endurance, but don’t have access to a quality coach?
There is a wealth of information on the web on the science of distance running. Runners should spend time imbibing this information. They should join other experienced runners or groups that train together and request advice. Most of all, they should join runners’ forums on sites like ‘Runners’ World’ to understand how other runners approached or solved their running problems.
10. What are the 3 things a long distance runner should always remember?
Set realistic goals, Train all year round, Make time for rest and recovery.
11. In a survey that we did with runners across India, 73% of them felt the need for an expert guidance to improve their running. Yet, from the same survey 80% of the runners mentioned that they don’t have a trainer. What could be the reason?
The running boom has just begun in India and runners now recognize the need to train under expert guidance. However, there is a dearth of trainers because training recreational runners requires special consideration.
Besides, there is no forum that offers suggestions on where one could find a coach. It is sites like Dumbelled.com that could fill this void.
12. What is the role of a coach in training recreational runners? Can you train runners without meeting them?
Recreational runners require special attention and consideration. One has to appreciate that these are runners that are in the 30+ age group with personal and professional commitments taking centre stage in their lives.
Dan with fellow runners of Aarey
Hence, training schedules have to be based on the little time that they have to train. Besides, these runners come from varying fitness backgrounds and anthropometric measurements depending on how sedentary their lifestyles have been. One has to develop programs that progressively take them from their current fitness level or ability to the target distance or finish time, with minimal risk of injury.
It is possible to train runners without meeting them because you just need to understand their fitness and general health background. Running is a solo activity and the physical presence of a coach is just ‘face time’. The runner has to execute his training based on the instruction given to him/her and I do this easily and remotely, on a net based document shared with the runner
13. What kind of guidance and program do you provide to your runners who want to train for HM or FM?
My programs for the HM and FM are based on the current level of a runner. If it is his/her first HM or FM, the program will use speed work sparingly. If the runner is reasonably advanced the speed work is varied and I use domains of VO2max, Lactate Threshold, Running Economy, Long Slow Distance etc.
Thank you Daniel for your insights into running. We are sure that with coaches like you runners in India will keep on improving their performance.
