Kiran Sawhney

Know me, know life. No me, No Life

Archive for the ‘marathon’ Category

Marathon, Movie, Merengue

with 52 comments

It has been a very happening day of my life. I ran Airtel Half Marathon Delhi today morning. I finished my 21 kms in 1.50 mins but I was also cheering a group of my friends along.

Ethiopia’s Deriba Merga won the Airtel Delhi half marathon with the fastest time of the year of 59 minutes and 15 seconds here Sunday. Fellow-Ethiopian Aselefech Mergia won the women’s race, clocking, 60:08:17.

Sandeep Kumar and Kavita Raut recorded the best timings among the Indians and pocketed $4,000 each.

It was an African sweep in the open event, with silver and bronze medals in the men’s category going to Kenyans Wilson Kipsang (59:16:0)and Wilson Chebet (59:34:0), receiving $15,000 and $10,000 respectively.

Ethiopian Gelet Getent (1:08:18) and Kenyan Peninah Arusei (1:08:20) finished second and third respectively among women.

Defending champion Rwanda’s Dieuone Disi, who came in 1:43:0 minutes in the 2007 edition, finished seventh here with 1:00:47.

Merga who recorded his personal best over the 21-km stretch, however, was given a stiff competition by Kipsang and Chebet, with all three recording 27:30:0 at 10km. It was at 19.5 km, when Merga broke away from the pack, clocking 54:10 as compared to Kipsang’s 54:12 and Chebet’s 54:15.

The competition was even fierce among women, with all the top three finishers at 1:02:24 at 19.5 km. It was indeed a close call for Mergia who won the event just by a second.

Both Merga and Mergia will take home $25,000 each with second and third placed runners in both the categories pocketing $15,000 and $10,000 respectively.

In the evening, I shot for Merengue. This video is going to one of Bollywood producer. What happens next, future will decide. We did this impromptu. Really there was not a single rehearsal or retake. You see me and my dance partner Idrees A Jhon. He is simply awesome. I tell him that he can even make a tree dance. In my previous post also, you see him in the picture. And those of you who could not spot me, can see me next to him.

After quickly shooting for this video, I went with my son to watch the latest James Bond MovieQuantum of Solace. Since childhood, I have been die hard fan of James Bond Movies and have not missed a single one. In fact, my first crush was Roger Moore but Daniel Craig has been brilliant. The movie is really s(exciting). A must Watch.

Written by kiransawhney

November 9, 2008 at 4:34 pm

Marathon, Movie, Merengue

with 55 comments

It has been a very happening day of my life. I ran Airtel Half Marathon Delhi today morning. I finished my 21 kms in 1.50 mins but I was also cheering a group of my friends along.

Ethiopia’s Deriba Merga won the Airtel Delhi half marathon with the fastest time of the year of 59 minutes and 15 seconds here Sunday. Fellow-Ethiopian Aselefech Mergia won the women’s race, clocking, 60:08:17.

Sandeep Kumar and Kavita Raut recorded the best timings among the Indians and pocketed $4,000 each.

It was an African sweep in the open event, with silver and bronze medals in the men’s category going to Kenyans Wilson Kipsang (59:16:0)and Wilson Chebet (59:34:0), receiving $15,000 and $10,000 respectively.

Ethiopian Gelet Getent (1:08:18) and Kenyan Peninah Arusei (1:08:20) finished second and third respectively among women.

Defending champion Rwanda’s Dieuone Disi, who came in 1:43:0 minutes in the 2007 edition, finished seventh here with 1:00:47.

Merga who recorded his personal best over the 21-km stretch, however, was given a stiff competition by Kipsang and Chebet, with all three recording 27:30:0 at 10km. It was at 19.5 km, when Merga broke away from the pack, clocking 54:10 as compared to Kipsang’s 54:12 and Chebet’s 54:15.

The competition was even fierce among women, with all the top three finishers at 1:02:24 at 19.5 km. It was indeed a close call for Mergia who won the event just by a second.

Both Merga and Mergia will take home $25,000 each with second and third placed runners in both the categories pocketing $15,000 and $10,000 respectively.

In the evening, I shot for Merengue. This video is going to one of Bollywood producer. What happens next, future will decide. We did this impromptu. Really there was not a single rehearsal or retake. You see me and my dance partner Idrees A Jhon. He is simply awesome. I tell him that he can even make a tree dance. In my previous post also, you see him in the picture. And those of you who could not spot me, can see me next to him.

After quickly shooting for this video, I went with my son to watch the latest James Bond MovieQuantum of Solace. Since childhood, I have been die hard fan of James Bond Movies and have not missed a single one. In fact, my first crush was Roger Moore but Daniel Craig has been brilliant. The movie is really s(exciting). A must Watch.

Written by kiransawhney

November 9, 2008 at 4:34 pm

Half Marathon in Delhi

with 14 comments

I have been training my clients for Airtel Delhi Half Marathon which is on 9th of Nov. There is

Half Marathon –Distance: 21.09 km
Dream Run –Distance: 6 km
Senior Citizens Run –Distance: 4.3 km
Wheelchair Event –Distance: 2.5 km

All my clients are training for 21.09 km

Initially, they all started their training indoor on a treadmill. They had to be taught the warm up exercises, stretches, how to keep their abs tight, maintain their postures, elbows bent 90 degree. Their speed had to be monitored and slowly a program plan designed to increase one component a day- speed, distance, time.

Slowly they became more aware of their heart rate, breathing, how to avoid oxygen debt and once they were ready, they were taken outdoors. Here again, we had pedometers and heart rate monitors. On every day basis, their workouts would be recorded in the computer and a graph was made for each one of them.

Now we are all ready for half marathon. We are in fact looking forward to it. We have it every year in Delhi and this is an event which we await.

Written by kiransawhney

November 2, 2008 at 7:57 am

Half Marathon in Delhi

with 14 comments

I have been training my clients for Airtel Delhi Half Marathon which is on 9th of Nov. There is

Half Marathon –Distance: 21.09 km
Dream Run –Distance: 6 km
Senior Citizens Run –Distance: 4.3 km
Wheelchair Event –Distance: 2.5 km

All my clients are training for 21.09 km

Initially, they all started their training indoor on a treadmill. They had to be taught the warm up exercises, stretches, how to keep their abs tight, maintain their postures, elbows bent 90 degree. Their speed had to be monitored and slowly a program plan designed to increase one component a day- speed, distance, time.

Slowly they became more aware of their heart rate, breathing, how to avoid oxygen debt and once they were ready, they were taken outdoors. Here again, we had pedometers and heart rate monitors. On every day basis, their workouts would be recorded in the computer and a graph was made for each one of them.

Now we are all ready for half marathon. We are in fact looking forward to it. We have it every year in Delhi and this is an event which we await.

Written by kiransawhney

November 2, 2008 at 7:57 am

Nike Run Club

with 8 comments

Running is a great Activity. We are going to have Airtel Half Marathon in Delhi. The official sponsor for the same is Reebok. But parallel programs are being run by Nike. And they are the ones which are really good. I have been hired by Nike to train their members who enroll for their run club.

Unlike Reebok, who train people only till the marathon, Nike Run club, would continue all year round. It is already a huge success in Bangalore. In Delhi, we have started our training on Wednesday and Saturday- 6-8 AM in Leisure Valley in Gudgaon. It is very dedicated and professionally managed club. We have kiosks where we register, give Nike shoes for trial runs, have security deposits for runners who want to leave their car keys, cellphones etc to run, serve refreshments, water etc and we also record each member’s pace, timings and email them individually. I am responsible for each member’s warm up, cool down, calisthenics, any questions they may have about their training, health, fitness, etc. I also push them to run and achieve their maximum potential. They are all training for half marathon and enjoying it so much that they would continue this all year round. We are soon going to spread to the other parts of the city as well.

Nike also has a partner in this event called runnersforlife.
I had heard of Hash House Harriers. They also have the same club in Delhi. But what Nike is doing to promote running is the best that any company is doing.

So if you are wanting to run with me and train with me, join me in the Nike Run Club.

Written by kiransawhney

October 22, 2008 at 10:42 am

walk for good health

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Marathon such as those run in London, New York and Berlin grow in size every year, a good indication of how popular running has become. This adaptable sport can take you outdoors, although many people don’t get further than the treadmill at the gym. It’s important for beginners to start slowly, concentrate first on good technique and then to build up the length and intensity of runs. The only equipment you need to invest in is a pair of good walking shoes.
I see many fast walkers who are hindered by poor technique. Some are unable to walk fast enough, so don’t get a good workout; others push themselves to walk faster, but put the body under unnecessary strain as a result. Check your posture and aim to keep the body aligned at all times.
Neck & shoulders
One of the most common mistakes when walking is tensing neck & shoulders. Relax your neck & shoulder muscles. Walk with your chin up and look forwards rather than down.
Arms
Your arm movements balance your leg movements. Hold the arms at 90-degree angle as you walk, with forearms relaxed and hands cupped, not tensed into fists. Big arm movements will do nothing but waste your energy and exhaust you.
The torso
The torso provides the strong base for the legs to work fast; it moves very little as you walk. Keep the abdominals tight & body upright or angled just slightly forwards. Try not to lean far backwards or forwards as you walk because this puts extra pressure on the hips and spine. Breathe deeply.
Hips and bottom
The hips act as stabilizers, but the glutes, the muscles of the bottom, are the real workhorses of fast walking because they provide the power as you walk.
Keep the hips square and facing forwards. This enables the legs to work hard and prevents you from twisting your lower back.
Legs and feet
Don’t put all your efforts into increasing your stride length; ultimately, this will slow you down. Keep your stride length short so the body is not forced to rotate through the hips. As you step forwards, the heel should plant down on the ground first and the body weight should then roll through. Keep your feet as relaxed as possible as you walk. This helps prevent tightness developing in the shins. If your feet don’t naturally point forwards, this may feel awkward, but persevere and make an effort to maintain the alignment.
Choosing the correct footwear

When you walk your feet are in constant contact with the ground. Therefore, it is essential that the feet have a solid landing base, are properly supported and are adequately protected at every point in your stride.
This is especially important if you pronate or supinate. The best way to work out if you have a tendency towards either of these is to look at an old pair of shoes. If you tend always to wear out the inside sole of your shoes, then you are almost certainly a pronator- your foot rolls inwards when you walk. Choose a pair of shoes that support the inner side of the foot & prevent this rolling effect. If on the other hand, you find that you always wear out the outer side of the soles of your shoes, you are more likely to be a supinator. This means that your foot has a tendency to roll outwards when you walk. Choose shoes that provide good support on the outer side of foot, and also make sure that the soles are quite wide so that there is less chance of general roll through the foot. Also your shoe should have good cushioning on the heel to support the heel on landing. They should be flexible to accommodate the natural bend of the foot, so the movement through the walking action is easy. They should have good ankle and arch support and should be light so that legs do not bear too much extra weight, which can cause calf or other muscle pain when you walk.
Important stretches
After walking take time to stretch out all the major muscles that have been worked: the glutes, calves, quadriceps, shins, hip flexors and lower back. This can help to prevent subsequent uncomfortable muscle ache.
Walking programs
To achieve the best results from fast walking, try to vary the pace and intensity of your walk. Start with brisk walk, progress to slow jog, then run & finally sprint. But never ever compromise on the technique & posture. When you run, try not to bounce too much. You should feel the glutes powering the leg at the end of the running action. If you cannot feel your glutes working, your technique is incorrect. Doing this you will not only tone & strengthen the major muscles but will build up good cardiovascular endurance too.

Written by kiransawhney

June 7, 2008 at 5:43 am

walk for good health

leave a comment »


Marathon such as those run in London, New York and Berlin grow in size every year, a good indication of how popular running has become. This adaptable sport can take you outdoors, although many people don’t get further than the treadmill at the gym. It’s important for beginners to start slowly, concentrate first on good technique and then to build up the length and intensity of runs. The only equipment you need to invest in is a pair of good walking shoes.
I see many fast walkers who are hindered by poor technique. Some are unable to walk fast enough, so don’t get a good workout; others push themselves to walk faster, but put the body under unnecessary strain as a result. Check your posture and aim to keep the body aligned at all times.
Neck & shoulders
One of the most common mistakes when walking is tensing neck & shoulders. Relax your neck & shoulder muscles. Walk with your chin up and look forwards rather than down.
Arms
Your arm movements balance your leg movements. Hold the arms at 90-degree angle as you walk, with forearms relaxed and hands cupped, not tensed into fists. Big arm movements will do nothing but waste your energy and exhaust you.
The torso
The torso provides the strong base for the legs to work fast; it moves very little as you walk. Keep the abdominals tight & body upright or angled just slightly forwards. Try not to lean far backwards or forwards as you walk because this puts extra pressure on the hips and spine. Breathe deeply.
Hips and bottom
The hips act as stabilizers, but the glutes, the muscles of the bottom, are the real workhorses of fast walking because they provide the power as you walk.
Keep the hips square and facing forwards. This enables the legs to work hard and prevents you from twisting your lower back.
Legs and feet
Don’t put all your efforts into increasing your stride length; ultimately, this will slow you down. Keep your stride length short so the body is not forced to rotate through the hips. As you step forwards, the heel should plant down on the ground first and the body weight should then roll through. Keep your feet as relaxed as possible as you walk. This helps prevent tightness developing in the shins. If your feet don’t naturally point forwards, this may feel awkward, but persevere and make an effort to maintain the alignment.
Choosing the correct footwear

When you walk your feet are in constant contact with the ground. Therefore, it is essential that the feet have a solid landing base, are properly supported and are adequately protected at every point in your stride.
This is especially important if you pronate or supinate. The best way to work out if you have a tendency towards either of these is to look at an old pair of shoes. If you tend always to wear out the inside sole of your shoes, then you are almost certainly a pronator- your foot rolls inwards when you walk. Choose a pair of shoes that support the inner side of the foot & prevent this rolling effect. If on the other hand, you find that you always wear out the outer side of the soles of your shoes, you are more likely to be a supinator. This means that your foot has a tendency to roll outwards when you walk. Choose shoes that provide good support on the outer side of foot, and also make sure that the soles are quite wide so that there is less chance of general roll through the foot. Also your shoe should have good cushioning on the heel to support the heel on landing. They should be flexible to accommodate the natural bend of the foot, so the movement through the walking action is easy. They should have good ankle and arch support and should be light so that legs do not bear too much extra weight, which can cause calf or other muscle pain when you walk.
Important stretches
After walking take time to stretch out all the major muscles that have been worked: the glutes, calves, quadriceps, shins, hip flexors and lower back. This can help to prevent subsequent uncomfortable muscle ache.
Walking programs
To achieve the best results from fast walking, try to vary the pace and intensity of your walk. Start with brisk walk, progress to slow jog, then run & finally sprint. But never ever compromise on the technique & posture. When you run, try not to bounce too much. You should feel the glutes powering the leg at the end of the running action. If you cannot feel your glutes working, your technique is incorrect. Doing this you will not only tone & strengthen the major muscles but will build up good cardiovascular endurance too.

Written by kiransawhney

June 7, 2008 at 5:43 am