TRAINING STRUCTURE

The training program at Runner's High caters to each runner based on their background, abilities and expectations. We hope to work towards a program that is tailored to help each runner reach their potential and bring out the best in a meaningful manner.

    The programs (except 5km) are based on the following tenets:

  • 3 running days focusing on different aspects of running – speed, endurance, quality
  • 2 day of strength training
  • 2 rest days. Rest is as important as training to ensure body recuperates and rejuvenates
The typical running week looks like this
Day What Where When
Monday Continuous / Tempo run On your own At your convenient time
Tuesday Rest
Wednesday Quality workout At your chosen location as listed below 5:45am
Thursday Home Strengthening On your own At your convenient time
Friday Rest
Saturday Long run At the location announced in the weekly schedule 6:00am/6:30am
Sunday Short recovery run or no run + strength training sessions Cubbon Park 6:30am

Wednesday Running Locations

On Wednesdays, Runner's High meets as smaller groups in five different locations. One can choose to be at any of the five locations at the start of the program but should go to the same location every week. The Wednesday locations are

  • Intellion Edge Sector 72, Gurgaon

    Road on the corner, Gate #2 of Intellion Edge, Sector 72. Parking near and under the tree at the end of the Intellion Edge road and before Tata Primanti.

HEALTH CHECK-UP

At Runner's High, we lay great stress on safety and injury free running. While we all want to get started on a fitness regimen in order to improve our health, it is also important to ensure that we indulge in exercise in a safe manner. As a responsible training organization, we recommend that a yearly health check-up is a must for any runner! We advise the following tests to be undertaken for the purposes of registration for a running program

Blood Tests

Lipid profile:This is a blood test that measures the amount of cholesterol and fats called triglycerides in the blood. High levels of cholesterol and triglycerides in the blood can clog your arteries, making you more prone to develop heart issues

Fasting Blood Sugar or HbA1C:Both these tests work as a screen for diabetes. The post meal sugars are highly variable based on the preceding meal and hence not needed.

Hemoglobin count and Thyroid profile Women more prone to anemia but we recommend Hb count for both men and women as it is a basic indicator of health. The Thyroid Stimulating Hormone test is undertaken to check how much of this hormone, which is integral to the functioning of the thyroid, is in the blood. The TSH test is recommended for women

TMT

This is a stress test that determines how well your heart responds during times when it's working its hardest. It is done on a treadmill with an electrocardiogram monitoring your heart’s electric rhythm. Children are exempt from TMT test

Echocardiogram

An echo test is done to look for changes in the function of the heart muscle during periods of exertion. Hence this is vital when you undertake long distance running

ECG

An electrocardiogram (ECG) is a medical test that detects cardiac (heart) abnormalities by measuring the electrical activity generated by the heart as it contracts. Any irregularity in the heart rhythm or damage to the heart muscle can change the electrical activity of the heart so that the shape of the ECG is changed

We recommend that these tests are accompanied by a full consultation with a doctor who reviews all the reports and states clearly that you are fit to pursue exercise in a phased manner. A statement in the lines of “XYZ is fit to pursue a 10km/21km/42km training program and participate in a race for that distance.” would be important.

While the CBC, TMT, and Lipid Profile along with fasting blood sugar need to be done once a year, the ECHO and ECG need be done just once.

The health check and the signoff from the doctor should have been completed within a year from the date of starting of each running season.