ONCA TRAILS of Inspiration

Sukesh Nayak - Entertainment ! Entertainment !! And more serious Entertainment !!! Amit Surana - Overcome Jarring, Jittery, Jesting to Joyous, Jovial, Jubilant, Jaynagar Jaguars Sachin Pandhare - Efficient framework and easy to follow workouts for working professionals. Adarsh Deorah - e pride, passion, structure and discipline Tejaswini B N - Bigger the team bigger the strength SURENDRA - Structured Training Schedule And Support From Coach And Captain Ganesh - Josh on everyone's face Aruna Muralidhar - e morning boost of endorphins and infectious spirit. Amar Sahu - e commitment shown by captain's, location leads, fellow runners and coach's advise. Naveen Jain - Structured Training - Guidance ,Motivation and Enthusiasm - Helpful with Clear Clarications for every Doubts and Misconception about Training and Diet - Inspired to continue Running with JJ's Sunita Shende - Focus running Pankaj Singh - It's fun to Run with Running Enthusiasts Ganesh Babu - eir training programs which helped to improve my running performance Anoop Kulkarni - It helps me nd the nisher in me! Raghuram - For systematically improve tness and health Sangmesh Biradar - Structured Training and the fellow runmates.... Raj Sorab - e workouts, ambience, team & coach Shubha Shridhar - Running with JJs has made me believe in myself and trusts my strengths which helped me nish HM more stronger! Dilip kumar - e consistent structured training programs and presence of trained location leads who help is throughout the run Vinay Bhat - Individual commitment but Group Efforts. Dharshan Pawar - My enthusiast hebbal group made me run Manivannan K - Great team motivation. Planned step by step approach towards achieving FM Geetha Nagaraj - JJs has made me more disciplined & efficient in life. Sachin Pandhare - Great camaraderie and easy schedule of the workout. Ronak - People Biddappa K P - Like minded people and the camaraderie among JJs Biruda Virkud - Josh and Jiggery dost ! Venkata Sivareddy - Running in group with very good training plan and excellent guidance from location leads Nagabushana Reddy - Structured running schedules, strengthening, team motivation

1 Season of Validation!

2019 - 20 - what a great season! We surpassed all goals set last year and have also broken new grounds that will set the tone for JJs’ future direction. Not my ﬁ ngerprints. Three years ago, if anyone had predicted that in a single training My footprints reveal who I am. program we will train more than 125 runners to complete their maiden Full Marathon, we would have laughed out loud. Such an audacious attempt was never even thought of by anyone but we have actually achieved this feat.

/ Many times in the past, we were discounted for not being Open 10K / competitive enough. However, I have always believed that / when we patiently invest time in building the base, the results majja run 5k will start flowing and this year’s constant string of podiums in / +91 80 41739955 +91 Mon—Sat 10:00—19:00 all the events and a couple of BQs validated my beliefs. Similarly, the earlier benchmarks of Sub-4 FM and 1:40 HM, this season became a new normal. And with runners demonstrating amazing dedication, I am confident this momentum will continue for years https://www.tcsw10k.procam.in [email protected] https://www.tcsw10k.procam.in now Register to come. The patient base building for the last 4 years has another logical outcome, many runners dared to dream of conquering longer and challenging distances. And with their hard work, not only converted their dreams into reality but in the process, shifted benchmarks from 50km to extreme ultras. “This season we also crossed a milestone that is very important for the JJs vision of providing quality training to as many as possible. We always wanted to extend the JJs’ hugely successful training model to other cities, and the enthusiastic response by runners from Pune and Kolkata has boosted our confidence to extend JJs training across India. So season 2019 - 20, has set a tone for JJs future.” All of this is possible only with the tireless work of Location Leads, Captains, Admin, Marketing and Technical Team. And with such a dedicated team, I am quite confident #FeelThePride about the roadmap for JJs’ future success.

17.05.20 - Coach Pramod Deshpande Race Day

/TCSB 1 /TCSB 2 Season of Validation!

2019 - 20 - what a great season! We surpassed all goals set last year and have also broken new grounds that will set the tone for JJs’ future direction. Three years ago, if anyone had predicted that in a single training program we will train more than 125 runners to complete their maiden Full Marathon, we would have laughed out loud. Such an audacious attempt was never even thought of by anyone but we have actually achieved this feat. Many times in the past, we were discounted for not being competitive enough. However, I have always believed that when we patiently invest time in building the base, the results will start flowing and this year’s constant string of podiums in all the events and a couple of BQs validated my beliefs. Similarly, the earlier benchmarks of Sub-4 FM and 1:40 HM, this season became a new normal. And with runners demonstrating amazing dedication, I am confident this momentum will continue for years to come. The patient base building for the last 4 years has another logical outcome, many runners dared to dream of conquering longer and challenging distances. And with their hard work, not only converted their dreams into reality but in the process, shifted benchmarks from 50km to extreme ultras. “This season we also crossed a milestone that is very important for the JJs vision of providing quality training to as many as possible. We always wanted to extend the JJs’ hugely successful training model to other cities, and the enthusiastic response by runners from Pune and Kolkata has boosted our confidence to extend JJs training across India. So season 2019 - 20, has set a tone for JJs future.” All of this is possible only with the tireless work of Location Leads, Captains, Admin, Marketing and Technical Team. And with such a dedicated team, I am quite confident about the roadmap for JJs’ future success.

- Coach Pramod Deshpande

3 THE PILLARS OF JJs

Sanjjeet: My running with JJs started in Oct 2016 at HSR location. I started training not only my body but also my mind with the help of my buddies. My discipline towards running was welcomed by my family as they witnessed a change in my approach towards life. Indiranagar location started in 2017 and has trained more than 300 runners. The training route starts in Indiranagar and proceeds towards Ulsoor lake. Runners then go to Cubbon Park, take a couple of loops and move on to MG road. We never miss a group picture or breakfast which is always a custom, where our location

INDIRANAGAR runners try out healthy breakfasts at nearby joints.

Sandesh: I was introduced to JJ`s through a cousin who asked me to join the Kanakapura Road location. I initially thought of running for 3 months, getting fitter and saying goodbye to running. Just like “One run can change your day but many runs can change your life”, I got hooked onto running. I was on the heavier side, weighing around 108 to 110 kgs, and lost 22 kilos in just 8 months, thanks to the structured training of JJ`s and fellow runners who inspired me to do well during each run. Rajarajeshwari Nagar is a fantastic location with big roads which connect to the Global Village RR NAGAR Tech Park and Bangalore University. There are no flat roads to run in our location, lots of ups and downs with challenging climbs. Do join us for your hill workouts!

Sumitha: I started my journey in 2017 with my husband Rajesh Hebbar. We went to Vijayanagar to train with JJs all the way from Hebbal. Over the next six months, I got two podium finishes and best couple awards while enjoying my runs. After six months of traveling to Vijayanagar, we were given the opportunity to lead Hebbal/North Location. Never looked back since then and still enjoy my Running journey. My location is at Sahakarnagar. We assemble at the Basketball court and are

HEBBAL lucky to train around a series of parks in Sahakarnagar and GKVK Campus. We look forward to Saturday long Runs to enjoy the greenery inside the GKVK Campus. We are comprised of all age groups from youngsters to Retiring ones and yet have a healthy relationship and motivate each other. We have a hotel called ‘Brahmins Kitchen as our adda for Saturday Breakfast.

Salim: I have been running with JJ’s for 3.5 years now. It’s been a great experience so far. Setting up a new location from scratch after being the LL for the second largest location, HSR was challenging and exciting. The route we practice our runs is amazing and runs through the leafy residential areas of Koramangala. There are a lot of trees, parks and a lake. The team is very energetic and prefers to start workouts early at 4.50 am with core. Koramangala is well known for food and party hangouts, so once in a while we do indulge in weekend breakfasts with our run buddies! KORAMANGALA

Sravanth: I joined JJs in Dec 2017 on my friend’s suggestion. I was 92 kg when I joined and would skip sessions because running distances was really hard. Eventually I was consistent and lost about 25 kgs in the first six months. As the LL, I’m happy that I have helped many runners run their first 10 K, half and full marathons. We generally run on the AECS Layout roads which are traffic free and in the 3 surrounding lakes - Kundanahalli lake, Munnekolala lake and Chinnapanahalli Lake which are close to the start point. Our location is filled with positive people and all of them take time to help the WHITEFIELD new joinees.

Nizamudheen: Though I started running about 5 years back I joined JJ in 2019. JJs, to me, means: well-structured, supportive, and disciplined. I can’t imagine running with the same rigour and commitment sans JJ. JJ Kalyan Nagar started with 4 people. We were highly motivated to keep running. DJ played a vital role to keep us moving. We grew to about a dozen people now, and the location has the potential to grow. Our long runs are around the Manyata tech-park or in GKVK campus (alongside JJ Hebbal). We love our long runs and Saturday breakfast. We are innovative too – we were the

KALYAN NAGAR KALYAN first location to use the sky-walks to do the step workout.

Sridevi: I have been with JJs for 5 Years. Initially I joined the group for fitness but running has become my passion now. I am a working professional and a mom. Like other working women, I do face a lot of challenges managing family and work, but I believe that women are stronger and running has made me tolerant. At our location we discuss fitness, real-time inspirational stories from various locations, running tips, etc. We also meet for post run breakfasts and for team

BG ROAD lunches after the end of every season. The emotional bond and connection that I have with JJs cannot be expressed in words!

Santhosh: I have been training at JJs Vijayanagar since 2015 and became the LL in 2017. We not only help the runners with workouts but also create a balanced environment to help them push their limits. Since running is a passion and the Vijayanagar team is like my family, I feel motivated to put my best foot forward in running as well as in nurturing the running family. JJs Vijaynagar team is well known to be a fun and jovial team. We have beautiful routes around Vijayanagar and Bangalore University. We have introduced new joiners to buddies and other senior runners who guide VIJAYANAGAR and motivate them to be regular.

Across all locations Training days- Every Tuesday, Scan the QR Code for Training Location Thursday and Saturday details

4 What to expect when you come to a JJs location

Deepesh & Vinay: I have been associated with JJs since 2016.My family has supported me because I have changed my JAYANAGAR lifestyle and also inspired many family members to get fit. Vinay Bhat - It’s been a 5 year long Journey at JJs. I started as a novice not being able to run 100mts. It was not easy as I’m a foodie and used to party a lot. The people connect, the training regime and personal attention made me stay associated with JJSs. Jayanagar is JJ’s flagship location. We have set routes for 4, 5, 6, 8 and 10 kms which have different elevations. Since our location is in south Bangalore, there are many options for breakfast. Best part is we get extra time to spend with Coach over breakfast. There is a constant push and encouragement. The runners are very friendly, have fun and we are like an extended family. MALLESWARAM Shashikiran: I joined JJs in Dec 2017 at Vijaynagar after suffering from ortho viral fever and not able to run even 2 km. The journey has been a roller coaster ride. DJ’s encouraging words and JJs structured training programs made me believe in myself and I have completed a FM in 4:35 mins. Malleswaram location started in June 2018. We have one of the most amazing routes with trees on both sides of the road and a view of the lake as well. The location is famous for its eateries - to name a few CTR, Janatha Hotel, Sanman. Many runners from other JJ locations run to Malleswaram just to have a sumptuous breakfast!

Geo: Before joining JJs the only form of structured fitness in my lifestyle was a local gym membership. The 3 years that I KENGERI have been with JJs has been an incredible journey to be called Rocket Geo by my fellow runners. I am LL of JJs@Kengeri which is now like an extended family. I completed my 1st Marathon TMM 2019. JJs Kengeri has around 8 Runners. The route has variations like gardens and lakes with comparatively less traffic. We also meet regularly at Bangalore University for our weekend workouts and hangout at nearby eateries for breakfast, post runs. The team has been very supportive and enthusiastic and has recently completed full and half marathons. E - CITY Pratik: I never thought I would run a marathon, so when my wife Madhvi signed us up for TWTK in 2017, I reluctantly dragged myself to Jayanagar. Before I realized it, we started the E- City location. We love running with JJs, as I believe in the effectiveness of the training and the camaraderie with like-minded people pushing each other - physically and mentally. The location is beyond Infosys, Wipro and traffic. Just beyond Wipro, one can complete 20K circuits through village roads, with no loops, decent inclines, flat roads and less traffic along serene lakes. We regularly hangout at Davangere Benne Dosa place for post run breakfasts! KP ROAD

Jayashree: In 2017, I became LL of JJs@KPR, my home away from home, where I spend most days ensuring each and every member of my extended family is pushed to their limits. We are a team of 70, including 2 senior citizens and 4 remote runners. As a social initiative, we often clean up the BDA Sculpture Park. The KPR route though a killer, is lush and green. This route is used for hill workouts due to the wide roads and continuous rolling hills. We also got a couple of toilets constructed inside the park, one of which is dedicated to JJs. KOLKATA Soumen : My journey with JJs began when I met Coach Pramod at TSK25 in 2018. The introductory video motivated me to join a structured training program and also to launch it in my city. JJs@Kolkata was launched in Nov 2019 with 31 members, which has grown to 60 at 2 current and 1 upcoming location. Rabindra Sarovar is the Mecca of runners in South Kolkata with a running loop of 5K around a beautiful lake. Our training ground is opposite to Calcutta Rowing Club gate, where we work on drills and core. Looking forward to spreading the JJs wave of fitness in the City of Joy! PUNE - KVN Amit: I was offered an LL role of Pune, Karve Nagar by Coach Pramod, who was my senior at the athletics club during college. The ONCA Run app helped me manage my role effectively. I have completed the Procam Slam and a 65km endurance run at Leh at an altitude of 12000 ft. My family has always supported me in my running journey. KVN JJs meet at Tol Sabhagruha Badminton Hall on Mhatre Bridge D.P Road. We have a wonderful 2 km stretch of clean concrete road

which runs from Mhatre Bridge to Rajaram Bridge. PUNE - SVN Paresh: My running journey has spanned over four years with due support from my family as family members join in some of the runs too. To make my training more structured, I joined JJs and have been associated as a location lead for the last ten months. The unique and most motivating feature of the Shivaji Nagar location is its lush greenery and the hilly trails owing to its proximity to the Agriculture College.

Chandrika - I joined JJs in 2017. The camaraderie and inclusiveness of this group keeps me showing up regularly for training. HSR LAYOUT Sridhar Reddy - I joined JJs in Dec 2016. Fellow runners have always motivated and challenged me to give my best which helped me continue the JJs running journey. My family understands and adjusts to my running schedule. The enthusiastic Speedsters, Ultra pioneers and other runners at HSR, which started in June 2016 are amongst podium finishers and trail blazers. Post runs, you’ll find us hanging out over coffee @Nandini Cool Joint or bonding over breakfast @Muthahalli.

@jjsrunning @jayanagarjaguars @jjsrunning jayanagarjaguars.com

5 Running and motivating a group of 800+ runners of various capabilities goals. These captains, within the short duration of each session, must and levels of motivation is not a single person’s job. While Coach Pra- get to know their group, understand each individual runner’s needs, mod operates as the epicenter of the JJs’ world, he leans on a select guide them on their workouts, gel the group together to build the critical set of runners, the Captains, who reflect his guidance to their individual camaraderie and carry out a myriad of other actions, which makes these teams. The Captains not only execute their own workouts, they take on captains stand out from the rest of the group. In the 2019-2020 season the monumental task of inspiring a vastly distributed group of runners there were more than 50 JJs captains, but we’ve selected a few to tell us across locations, tied together by their passion for running and the fact how they Lead by Example. that they belong to a band created for those of similar running pace and

I joined JJs in 2017, after a few months of running small distances, and Akalnew was one of the best teams that I have captained so far. My by the end of the year, I had successfully finished a half marathon! The team of debut Marathoners were very receptive and 100% involved in whole system of group training with a structured program, focused on the entire journey. I was lucky to have been part of a fantastic group holistic running fitness, got me completely hooked. Last year, I was asked in my previous events training led by a great captains. I poured all my by Coach to be the remote captain for the Pune groups who were train- learning into captaining my new team and I know that I learned much ing for the Pune AFMC marathon 2019. The two locations with over 30+ more from them. runners had extremely energetic and motivating LLs (Amit and Paresh), I believe that the best motivation comes from getting to see and hear so all I had to do was to add my own mix of inspiration in their work- from runners’ experiences. I have been motivated that way and I tried to out broadcasts. I drew my inspiration from the informative and spirited pass on whatever I’ve learnt to my team. I think it did instil them with broadcasts penned by my former awesome captains - Riku and Rashmi. the courage to stick with the training till the end. I had to reset my own I was hugely supported by Coach, who patiently answered all my ques- priorities so that I could run and train with my team. My family played a tions at any given time and helped me attend to my group’s queries. I crucial role in supporting me. In the end I man- was overjoyed to be present on the day of their race and watch our Pune aged to achieve my PB along with ensuring that JJs gleam with pride at the finish line! Krishna (KP) Jayanagar my team were able to train well and run strong. I was once again given the captaincy of SFR June group followed by the It was a great opportunity to learn more about co-captaincy of RYFM19 group. I looked forward to the time spent with leadership and managing a large team. my group, daily interactions on social media and trying to compose cre- ative broadcasts so that every workout feels special. I believe that the true spirit of sportsmanship is Rohini when we as a community uplift one another to Jayanagar become better and fitter versions of ourselves. The captaincies have been a humbling experience and I was thrilled to receive the Best Cap- tain rolling trophy in 2019! Vinay (VB) Jayanagar

There was a time when I was under severe work pressure and skipping workouts regularly. This was when Coach called to share that he was nominating me as a Captain for HM. After a brief chat with Coach and some internal debate, I decided to take up the challenge. I believe that being organized is key. I considered ways to address the issues faced by runners, tracked attendance to identify and encourage missing runners, planned combined runs for bonding, recognized improvements, shared videos & photos, discussed issues over breakfast, created buddies between runners, on boarded new joiners, arranged ‘gyan’ sessions with Coach - continu- ously bugging him to help with injury management, ensured runners in different time zones had their workout, and last but not the least, focused on women’s safety. I managed women’s safety through methods like carpooling for combined runs and having faster runners starting later so that they can run with many. There were many hurdles and the biggest one was getting to know my team, which was more than 135 runners across 5 locations, with a mix of fast and slow runners and debutants, and a third of them being women runners. I was lucky to have team members who were more than willing to help and take initiative. I’m indebted to the strong support of my co-captain, Ravi Ananthkrishnan. My efforts were rewarded on the Annual Day 2017, where the hall was filled with jubilant Red, our team colour. My reward dou- bled when I was awarded the Best Captain rolling trophy! This session changed my life and I wouldn’t hesitate to take it up again. 6 Leading by Example

When I joined JJs in 2016, I was bulky at 85kgs and extremely self-con- I have been running with JJs for more than 5 years and have been giv- scious! In the past 3+ years, I have managed to be determined, con- en the responsibility of captaincy since the last 2-3 years. I have been sistent and just #showup for all workouts. I have completed a few fortunate to achieve a PB performance in almost every season that I’ve Full Marathons, thanks to Coach Pramod’s faith in me. I trust him trained for, and I want the same for everyone. ‘Captaincy’ for me is to completely - no questions asked! ensure Coach’s plan/strategy is executed to the T at the ground level. It is simple, but not easy! I was fortunate to be trained by Coach during the Being a captain in JJs has always been a fun privilege for me....Cap- initial years of JJs. taining gives me the platform to share my learnings so others do not repeat the mistakes I made... I love the interaction with the team. I believe that two things are required to ensure the success of the pro- One of the best things in captaincy is that you get to know people gram: 1) Maximum attendance by the runner; 2) Performing the work- and learn about their journey, challenges and efforts. Their smiles outs seriously every single day. Some of the things that I do as a cap- after they have completed their debut 10k, HM, FM or achieved their tain to ensure this are: - No excuses, always 100% effort and attend as PB, are so rewarding that it often brings tears to my eyes. many sessions as possible. I individualize the training plan by explicitly mentioning the training paces for each member, for every type of work- In the past few months, I have been remote captaining all the race out and I work with the members to set a goal at the beginning of the categories in JJs Kolkata. I had to put in double the effort as I had season, so that they can measure their progress. We re-visit the plan never met the runners. The entire team participated in IDBI Kolkatta each month, to see if any modifications are on 2nd Feb 2020. They all did so well! required. Abhishek My favorite captaincy will always be a group of about 35 runners who Jayanagar We have an open discussion about the day’s were training for their Debut FM in October- November 2019. I had workout in the group, so that all different no- debuted my FM in January that year and captaining this group ena- tions, opinions are heard and misconceptions bled me to relive the experience multi-fold. cleared. If a runner is unable to attend, I fol- Kavita Coach always teases me - “You are like low up with him/her personally and ensure HSR their mother, always spoon feeding!!” My a smooth return to training. Whenever re- message to teams that I captain - “Run- quired, I get Coach to talk to the team. I enjoy ning is everyone’s cup of tea. It’s an in- the responsibility of captaincy. Leading from dividual sport; you are your competition the front always brings out the best in me as and it should be just about beating your- a runner. All thanks to Coach. self”.

Suchitra Jayanagar

to requests for clarification on running, strengthening & nutrition with simple tips and suggestions to overcome challenges by guiding them to adjust their lifestyle, work pressure, and running commitments. I strongly believe that the success of the team lies in an equal A Captain’s role is to implement training pro- contribution from everyone. I involved every member in activi- grams designed by the Coach, to bring forward ties, such as route mapping, technical support, planning week- his guidelines in the best possible manner. When end long runs, car pool etc. As a team we stayed focused, rain Coach selected me as captain for the ultra-runners’ group, I focused on or shine or personal commitments - nothing could keep us away. three things…decision-making, gaining confidence in myself & the team We got to know each other well, celebrated birthdays and even and idea implementation to make the training experience fun for all. created picture albums. We came together to design t-shirts for My second captaincy was more challenging and tested our patience. I our team, developing a bond towards the common goal / event. captained the team following heart-rate based training, a methodology Becoming a good leader is a continuous learning process. My very new to us. Continuous follow-up and support from the captain is a approach to captaincy was validated when I was awarded the fundamental requirement. I religiously reviewed each runner’s workout Best Captain rolling trophy in 2018! progress; daily keeping a close eye on the variation of pace, heart rate, and route selected for running, discussing with the runner any observa- tions for potential cause of injury & course-correction. I would respond

JJs Buddy Program The Buddy Program ensures that all runners are well integrated in the group. New as Best Captain Rolling Trophy Winners well as existing runners can reach out to seniors for guidance and tips. This fosters a culture of bonding and assistance. No one gets left behind.

7 Scaling New Heights - Jaya (Hebbal) Remember the song that goes, ‘There ain’t no mountain high enough..”? If allowed, one can add another line, ‘There ain’t no distance long enough!” And now this song will apply perfectly to the runners being featured in this section. These runners are scaling newer and newer heights of running with every race they participate in!!

The Ultimate Ultra - Taher Merchant

Mountain running be- across the Ica Desert, in December 2019. With relatively less training, came a passion for Taher relying on muscle memory, his sheer grit and determination carried him after his first high-altitude through to become the first Indian to complete it. This year he will run race, a HM at Ladakh in the Korean trail in April, a 100 km trail run on Jeju island and the “Hell’s 2013. A few years later, Race” Himalayan crossing (equivalent to 5 FMs in 5 days, from Manali he ran his most challeng- to Leh) in June. ing race yet - the 60 km Tenzing Hillary Everest Ex- For Ultra aspirants, Taher advises to choose realistic goals, be ready treme Everest Ultra Mar- to set aside time for training, even sacrificing family time. Apart from athon in 2018, becoming strength, nutrition and recovery, a lot of mental strength is needed to the first Indian male to enjoy the journey and not worry about the outcome. conquer it. A businessman, Taher completes his workout and heads to work. He He then completed the toughest footrace on earth, Marathon des Sa- is the doting father to 2 pre-teen girls who are proud of their father’s bles, Morocco in April 2019, covering 250 kms over 7 days. Training for achievements. His family accompanies him for runs where possible, and this was so brutal and intense that he was running 42 - 50 kms daily, his wife Soraya has started her own training regimen to give Taher com- carrying about 9 kgs, in the peak afternoon sun at the end. During the pany during the races. actual race, he suffered a serious injury on the second day, forcing him Taher has been running for 7-8 years and it has become a way of life and to pull out. stress buster for him. He is always on the lookout for races that can set He was invited to run the Half MDS at Peru, a 122 km self-supported run his soul on fire!

A Brilliant BQ - Shruthi & Salim

Somewhere in 2018, Coach Pramod set Overweight at 96 kgs, tending towards Shruthi the goal of running a Boston Qual- several health issues like high cholesterol ifying full marathon. For a yoga practition- and obesity, jogging 1 km was a challenge er, this seemed a daunting prospect at for Salim. Today he is a podium finisher first. at most races he runs, with his crown- ing glory being a Boston Qualifier while Initially the 2019 TMM was to be the qual- emerging as the fastest Indian at Berlin ifying race, but due to injuries, the Berlin Marathon, 2019. Salim will be partici- Marathon became the target. Shruthi’s in- pating in the 125th edition of the Boston tense training regimen focussed on speed, Marathon as a Qualified runner in 2021. endurance and a diet tweaked to include more nutrients including protein. There The journey of this SBI investment coun- was a lot of focus on massages and yoga sellor has been nothing short of a dream nidra to help with recovery, and major life- fueled by intense determination, rigor- style changes. The training included days where she ran twice a day and ous discipline and extreme hard work, had to build up mental strength to achieve this dream. all in a span of just over three years! The first podium (1st runner up for 50K) came The most unforgettable moment for Shruthi came at the peak of training in December 2018 at the Bangalore Ultra, just 2.5 years after he started intensity when the rigour got to her and she broke down. She remem- running. The BMW Berlin Marathon however is his most cherished race bers sharing this with Coach who only asked if she had completed the not just because he managed a BQ, but the effort and sacrifices made workout. Only on her affirmative response Coach acknowledged her -cry to achieve it. ing and told her that now she was really training. Shruthi says that this somehow felt like the training was less intense. With the BQ objective, 2019 was an intense year of training - running six days a week, sometimes twice a day, with strength workouts was his reg- Shruthi ran TRORT, Pune Marathon, Stadium run, paced at the TCS 10K imen. Salim strongly believes that one needs to manage Workout (run- 2019 run and ended up a podium finisher even when she was perform- ning and strength training), Recovery (Sleep, stretches, massages, foam ing at 80% of her best. She says achieving such amazing results while rolling) and Nutrition (eating right and on time) to be a good runner. having fun is just icing on the cake. He attributes his success as a runner to Coach Pramod’s structured train- Although Shruthi attributes her growth as a runner to Coach Pramod she ing and the unwavering support from his family - his wife Padma and says her husband Aniketh (also a JJ runner) & her parents were a strong daughters - Tusti and Riddhi. support system. Aniketh feels her strong commitment to reaching her fitness goal, making everything else secondary helped her achieve the Running Ultras is his new found love - he recently raced and won the BQ target. Shruthi’s father, who was her first running partner, says that Vagamon Ultra 60 kms in January 2020. Meanwhile, he continues to get Shruthi is his “lovely genius daughter” and he is very proud to be her joy from pacing his fellow runners, helping them achieve their targets. father.

8 We look forward to Shruthi & Salim breaking records at Boston Marathon in 2021. Ultra Doctors - Jaya (Hebbal) Colleagues, Training partners, Running buddies, Ultra Marathoners...this is how the surgeons (JJs’ Ultra Doctors) featured here can be described. The friends, who often train together, are in a class of their own. They participate in almost all the same races, motivating each other all along the way. There seems to be no end to the distance these runners are aspiring for.

Dr. Shreedhar V In 2019 alone, Dr. Sreedhara V has clocked A vegetarian by habit, Sreedhara has had He feels that each trail is different. He more than 400 km by running in 3 Ultra to incorporate a lot of protein supple- loves the fact that he has seen and run on runs - 72K at Munnar, 60K at Ooty, 80K at ments, eggs and sprouts in his diet during some trails that are not generally open to Malnad, an FM in Mysore, and 134K in the training days. His family has also adapted the public. According to him, the only way 24 hr Stadium Run. to the same kind of diet to support him. to see those trails is to race on them. His wife, a practising gynaecologist herself, A Gastrointestinal Surgeon by profession, Dr. Sreedhara V enjoys running to the full- is his biggest support. Sreedhara started running 4 years ago by est and says that he has found answers self training until he was introduced to JJs. Training for a trail run is not an easy task, to many of life’s questions and not so big As he evolved into a trail runner, he pre- according to Sreedhara. One needs to questions while on a run. That is his time ferred to train with run buddies. But still put in a good number of hours on foot. with his thoughts and he loves that time. enjoys his solo runs. He prefers trails to Sreedhara uses dry fruit bars more than His next target will be attempting the Mo- road races, because of the element of sur- energy gels. He says he runs 3-4 times a zart 100 in Salzburg, Austria, with a cut off prise. In his own words, “After every step, week with long runs on Sundays. of 22 hours in June 2020. every turn, every uphill, one doesn’t know what lies beyond”. Sreedhara’s love for trail running is very apparent in the run events chosen by him. As part of training for the Stadium Run, Sreedhara did a lot of stadium running, 4 days a week, at different hours of the day and night. Finding a balance between his professional duties as a surgeon and the training demands of a long distance runner was not easy. Even if he misses the morning workout, he ensures he would run in the evening until late night.

Dr. Chiran Babu “Running is more a mental game than a feat that needs physical”, says Dr Chiran, cardio-vascular a lot of willpow- surgeon, cycling enthusiast and Ultra run- er! ner. The latest feather in his cap is the 24 He started going hr Stadium Run held in July 2019 at Banga- to the gym only lore, where he covered a total distance of when he started 140.6 kms in the 24 hours despite having running long dis- severe GI problems. tances. He also Despite his busy schedules as a cardiovas- cycles a lot and is cular surgeon, Dr. Chiran ensures he nev- looking forward er misses workouts! For the 24-hr run, he to some brevets. He is also learning swim- body, but do not get too comfortable”. “Ex- trained in the stadium at different times of ming to get closer to his dream or com- plore your boundaries, but do it gradually, the day to get a feel of the weather at dif- pleting a Half Ironman. increasing distances at a comfortable pace ferent hours. Along with this physical train- Dr. Chiran’s upcoming runs include the and not to rush into things” ing, a lot of mental conditioning was also Mozart 100 in the beautiful locale of Salz- He attributes his achievements to his fam- needed. The stadium run taught him nev- burg, Austria and a 150k run in Oman. ily, without whose support, it would have er to give up and to persevere to achieve Completing the Oman run will be a qual- been difficult for him to devote so much goals. ifier for UTMB - a 171 km run through the time for training. Dr Chiran feels, his profession has also Alps covering 3 countries-Switzerland, helped him to follow disciplined food hab- France and Italy. He hopes to compete in its. He is a vegetarian and includes eggs this race in 2021. and protein supplements in his diet along To aspiring ultra-runners, Dr. Chiran has with fruits and vegetables. The most im- one main piece of advice “respect your portant thing is he has very few cheat days,

9 hat if you are no longer at your favorite JJs location running with your run-buddies? What if you are all alone in a country away from your homeland but want to enjoy that amazing lifestyle of the working-athlete that your friends gloat about Wback in India? This was what prompted JJs to initiate the global training program after getting requests from few of our runners who shifted base but still wanted to continue the structured training that they enjoyed so much. Let’s take a peek into the lives of a different group of JJs runners, some of whom even run at different time zones but share the same vibrant energies of our clan!

They are a spirited couple who train in Cal- have a mix of running and strengthening ifornia, some thousand miles away from exercises. their registered HSR location. It was one of Ravi and Porkodi look forward to the con- their common friends, Nirupa who recom- stant updates and well-orchestrated rou- mended them to join JJs. tines for every season in addition to timely Ravi and Porkodi had been running for a advice and interaction with Coach and while prior to JJs but it was only after they Captains. It doesn’t feel like they are far were introduced to structured training did away from the action at the grounds back they realize how much they were benefit- in Bangalore. The Whatsapp conversations ed by the fitness-centered lifestyle. “Run- and the excitement around any running ning long distances requires a lot of endur- event are what that the couple enjoys the ance and patience. It is a bit challenging to most. be determined and disciplined especially if Porkodi has improved a lot in her endur- Ravi and Porkodi you have to do it all by yourself.” says Ravi. ance and stamina after joining JJs. She says (California, USA) They thoroughly enjoy the workouts which that running has inculcated more disci-

Jigna joined JJs to keep herself fit and phys- Her tryst with running continued even af- are always there to motivate and cheer ically active. Until then she was a treadmill ter she moved to Mumbai, when she reg- her. Despite all the challenges of being a runner as she felt running on the roads to istered for the full marathon training in lone woman runner on the lonelier high- be a daunting task. Running with JJs gave 2019. She rose to the challenge of training way, Jigna successfully crossed the finish her a new perspective to running with a alone. She even did her longest run of 34 line of TMM 2020. This truly shows the new- found, amazing camaraderie of her kms in scorching heat and humidity on the courage and determination of a passionate run buddies. It got her consistent and service roads of Mumbai highway. It felt JJs runner whom we are all proud of! more focused towards her goals honing a like it was a huge test of patience. She says, She is immensely inspired by YSR uncle, never give up attitude. “You run your own race but training in the Sandhya Jayaram and Shalini Saraswathi, group matters a lot.” Unfortunately, she had a fall during one of the blade runner. Her next goal is to run her training runs and had to step back from Jigna’s pillar of support is her family - par- the Ladakh half marathon and someday running for a bit. But that didn’t stop Jigna ents, brother and sister, who never let go run her dream race - Berlin marathon. - she kept going to her location for the core of a chance to proudly tell anyone about More power to you, Jigna! exercises with a cast on her leg. Her enthu- Jigna’s running achievements! Her friends siasm and charm is certainly infectious.

When one realizes the monotony and leth- that he is running alone, be it in the cold argy that sometimes creeps into life, what or hot weather, with JJs tele-support. That does one do? Meet Puneet Shukla who has shows how JJs training has ingrained disci- been a JJite since 2015 when he decided pline and passion for running into him. We to embrace fitness. He was enamoured all have our valid reasons to not embrace by the group that trains together, watch- fitness as part of daily lifestyle. But here is es each other’s back and also gives a tiny someone who did not let it set him back push when required so that one doesn’t into that lethargic lifestyle. give up! And the results? He says he has His wife and son support him wholeheart- gotten fitter, physically and psychologically. edly and beam with pride when they see He was training for TMM 2018 when he him training. His wife, Kavita, had also had to move to Japan during the winter. It joined JJs and ran her first HM with him at was easy for him to decide to quit due to the Bengaluru Marathon in 2017. Running harsh weather, but something in him urged has changed their lives forever. Puneet Puneet (Japan) him to continue. It has been over 2 years is now training for the Kyoto Marathon

The global training program is still at the shortcomings of the training program due Coach Pramod nascent stage and we have many aspects to their love for JJs. We are aware of ar- to learn before we can consider this to be eas of improvement, which we are trying reflects... a regular program and start promoting it. to address, but until we are satisfied with As of now, this program is availed of by the improvements we will not be actively JJs runners and their families / friends, pushing for it. 10 who are ready to overlook some of the Alone! but not lonely... - Rohini Nair (Jayanagar)

pline and given her the right perspective about personal fitness. It is definitely not easy with her busy life but her kids and Ravi try their best to create time for her to finish her workouts. Chetan, Mumbai For someone who has earlier been extremely wary of running long distances, she now aims to train for her first half marathon in a couple of months. Ravi, on the other hand, has set his target to someday qualify for the Boston marathon and until then he would continue to run mar- Annie, Pune athons across the globe. We wish this runtastic couple many more happy miles and achievements!

Deepthi, Melbourne

Nandini, Dallas

Jigna (Mumbai, India) Ashwin, Mumbai scheduled this month. His next target is to run ultramarathons - one being the famous 72 km race at the Five Fuji Lakes Ultra. For him, everyone in JJs has been an inspiration at some point or the other. One important person being our favorite YSR Madhu, Miami Uncle who never quits. In his own words, “Every runner in JJs might have some com- plexities in their life yet they can manage to take time out for this activity, which clearly depicts that if you have the determination you would make things work for you.” Well said, Puneet, and we are all truly inspired by your words and grit! Ruchir, Canada

One of the major challenges are the oppor- tunities to connect with them on time due to the different time zones. However, the rewarding moments are always the same - the happy face of a runner when he/she Shiva, Miami crosses the finish line and also seeing their improvement. 11 Events Run (Feb 2019-Jan 2020)

12 2nd

Podium Finishers Savitha Shetty (VJN) Salim Babuchandran (KML) Trort, Kaveri Trail mara- st 1 Salim Babuchandran Kavita Nair (HSR) thon, Mysore Celebra- Ultra marathon (KML) tion Run 2019 Bengaluru Dec 2018 AFMC Pune Marathon - 50km category overall - 2019, Bengaluru Ultra TRORT 2019 Full mar Shruthi Jain (JNR) athon overall category, Marathon 50k Ravi Sura (HSR) AFMC Pune Marathong TMM 2019, TCS 2019 Sandhya Jayram Age category, Vagamon Munnar Marathon 71k The Bull Run 50k - 2019 (MLW) 60K, IIMB 16k ultra challenge (JNR) Bengaluru 10K Chal- Vishnupriya Lele lenge Bahar Sinha (KVN) Sumitha Rajesh (HBL) Vidya Nayak (VJN) Nalini Vattem (WFD) Shruthi jain (JNR) Celebrate Life Mysore Spirit of Wipro Pune Ultra Marathon Run Pune 2019 TSK 2018, TROT Kanagesh (JNR) The Bull Run 2019 2019, AFMC Pune Tejaswini B N Hennur Bamboo Ultra Arun TD (JNR) 2019 Chandrasmita Hazarika (JNR) - 10K Kavita Nair Ultra Marathon Ben- (HSR) (JNR) Deepak B (VJN) Celebration Mys- galuru December 2018 Geetha Narayanan TMM age category ore Run IIMB 16k Mysore Celebra- (WFD) tion Run 10K Ravi V (JNR) The bull run

Ultra Marathon Ben- galuru December 2018. Arun TD (JNR) rd (Distance 37.5km) 3 Tanmai (JNR) Event: IIMB 10K Kavita Nair (HSR) Celebrate Life Mysore

Chandrasmita Abhishek GS (HBL) Spice Coast Marathon Alka Kumari (HSR) Hazarika (JNR) Cochin, TSK- 25k Tuffman Island Ultra December 2018, TRORT Ramesh Rao Malnad Ultra 50k, IIMB (JNR) Hennur Bamboo 30k Raramuri Run 2019 16k Ultra 10k Pune Ultra Mar- Abhishek GS athon Bahar Sinha (JNR) (HBL)

Tata Steel 25k IIMB 16K

Ultra Runs Distance 50 Km UMT Runner Distance 50+ Km UMT Runner

UMT Runner Event Distance Malnad Ultra Chetan Pai SRT 53 Anikethan Vagamon Ultra 60 Akshay BE, Alka Kumari, Anjana, Biddappa, Divakar Mourya, - Taher Merchant MDS Maroc 60 Jaimohan Nair, Manjunatha kr ishna Reddy, Rhonak Bohra, Sai Partha Mallik Ooty Ultra 60 Sravanth, Sridhar Reddy, Vijay Pune Ultra Varahaswami Dr Chiran Malnad Ultra 80 Chetan Pai, Dr Dhananjaya Dr.Sreedhara Malnad Ultra 80 U M Bengaluru Gaviappa, Santosh Shiv- Partha Mallik Stadium run 84.2 araman, Sumitha Rajesh, Aravind, Avinash Pawar, Ramesh Rao Akshay BE, Anikethan Ravi Sura Stadium Run 86.3 Kavita Rajith Nair Vijay AM Stadium Run 101 Manjunatha krishna Reddy, Rajesh Hebbar Ravi Sura Malnad ultra 110 Trort Taher Merchant HDMS Peru 122 Nandi Bull Run Aravind, Chetan Pai Dr Sreedhara Stadium Run 135 Ravi Sura Dr Chiran Stadium Run 140.6

13 Total distance logged by JJs runners: 12,98,000 Kms JJs Journey

• JJs across all locations started strength • 800+ runners from 13 locations of Bengaluru, • Launch of 2 new outstation JJ locations training in the Feb Fitness program led by an all girls team of Captains, start train- in Pune – Karve Nagar and Shivaji Nagar ing for TCS World 10K. with more than 65 registrations. • Onca Trails - 1st edition released @ launch of TWTK 2019. • Launch of JJ’s war cry, ‘Jaago Jaguars, Bhaago Jaguars’. • Holi celebrated across all locations with the same rigour as training

Feb’19

• Berlin Marathon 2019 conquered by Salim • Fit India, Clean India - Plogging around all and Shruthi - both qualified for the Bos- locations on occasion of Gandhi Jayanthi. Local • AFMC Pune - 1st event for JJs@ ton Marathon 2021. Salim - fastest Indian, authorities involved in the responsible disposal Pune - 26 runners - 14 debut HM Shruthi and Kavita - 2nd and 3rd - fastest of the collected garbage. & 3 Podium finishers. Indian women • 1st edition of My Family Run to • Bangalore Marathon 2019 - 600 JJites (540 promote fitness amongst family HM, 60 FM), Airtel Delhi Half Marathon - 120 members. JJites, TCS Amsterdam Marathon - 46 JJites (10 debut FM) • Podium 2019 - JJ’s Annual Gala to felicitate runners and thank families for their support and sacrifices. • Sarathy Puraskar, awarded to NEB Sports En- tertainment Pvt. Ltd for popularizing running. While describing JJs during the live TV coverage of the TCS World 10K, Rob Walker, BBC Commentator, 14 That’s more than3x distance to the Moon OR 32 times around the earth along the equator 2019-2020

• JJs TWTK T-shirt launched in the presence of Kevin Pereira of Procam International and BBC • 4th edition of JJ’s ‘The Saree Run’ with • Stadium Run - 2 JJites (24 hours), 3 broadcasters, Rob Walker and Tim Hutchings. almost 1000 women participants (12 hours) and 6 (12-hour relay run). • Association announced with GoSports Founda- • Partnered with Shriram Properties for Ban- • Partnered with Sportho Sports tion, an NGO promoting sports talent. galore Marathon training run where 1500+ Medicine, an orthopaedic centre for • JJs @ TCS World 10K 2019 runners and 700+ JJites participated. sports injury recovery and fitness. –– 840 runners • RYFM 2019 launched in the presence of Bangalore South MP, Mr. Tejasvi Surya –– 76 volunteers & 3 water stations –– 3 Women Pacers –– 2 Charities supported

Jan’20

• JJs@Kolkata launched with 18 Strides to • TMM 2020 - 400+ JJites from Bangalore, TSK25, an accelerated training program Pune and Kolkata ran in Mumbai and 200+ in launched with 30+ participants. • TSK 25 2019 - 180 JJites from Bangalore, Bangalore completed the TMM Virtual Run, Pune & Kolkata - 2 podium finishers, 3 across all 3 categories. 180+ FM debutants, positions in top 10 and 100+ Procam Slammers. • Taher Merchant, first Indian to complete • IIMB Run for a change- 200+ JJites in 10K and the HMDS at Peru 10M categories - 8 pacers from JJs across • Celebrate Life Bangalore - 2 podium both categories - 5 podiums finishers • Vagamon Ultra - Salim stands first in 60K category

said, “I have been covering Marathons for 25 years, and Tim, for 40 years, across the globe but we haven’t seen anything like this anywhere.” 15 JJs Foundation Coach Pramod Prasad Rao (PR) Coach Pramod started his running Commonly known as PR, journey as a sprinter, specializing in Prasad has been running 100m, during his school and college since 2009. He joined JJs days in Pune, from 1980-90. in 2012 after a chance In 2010, he returned to running, meeting with Coach Pra- covering longer distances – half, full mod. He then complet- and ultra-marathons. In the initial ed his first TCS 10K in 52 years of training, JJ was more of a mins and since has run social running group of 8-10 peo- 10Ks, HMs, FMs and a 50K ple. From 2010 – 2014, he partici- at Pune. pated in several marathons earning PR has been with JJ since podium finishes in 3 of them. its inception and believes He renewed his passion for coach- that ‘fitter people make ing in 2014 following on from his a healthy society.’ He has earlier stint of training track and brought operational effi- field runners in the 90s. He introduced a formal, structured training pro- ciency to scale better – to gram and restructured an informal club of 20 - 25 runners into India’s larg- allow Coach, Admin, LLs est running academy. and Captains to focus on the core competency. PR is the brain behind the Onca Run app. His sports achievements led him to his first job at an insurance company, where he learnt the ropes of the trade and became an astute insurer in He draws motivation from his family - his brother - a runner; his 2000. Thereafter, he entered the IT industry as a technology provider for wife - a track and field athlete; his son - a budding sprinter. He is a insurance companies. After 20 years, he ended his professional career as Director R&D at VMware and manages the software development innovative head for an IT company and now is fully involved with JJs. He has of a product that is deployed at a large number of Fortune 100 com- a knack of bringing out the best in every runner. panies.

Season 2019-2020

JJs by Gender JJs by Age 34% 66%

Remote Runners 21 >50 11% Registrations increase from last year 92% Captains 50+ 40-50 44 Podium finishers 35% Procam slammers 120+ 5 Locations added 30-40 40% 17 Distinct training programs Total distance logged 12,98,000 km 20-30 39 Local events participated 14% International events participated 19

Darshan Jain (DJ) Akhilesh Kamath DJ, as he is very popularly known, joined JJs in 2013, after be- Akhilesh has been running for the past 13 years and has participated in sev- ing introduced to the sport by his wife, Padmashree. He was so eral 10K, HM and FM runs. He was introduced to JJs in 2014. The diverse impressed with the training that he has introduced all his family JJs community and structured training program is what keeps him going. members, relatives and other friends to the fitness regime. His Akhilesh feels the JJ training program suits runners of various calibre from 78-year old father and 21-year beginners to experts wanting to qualify for old son also train with JJs and Boston. very recently, the three gener- Akilesh decided to accept the offer to join ations completed the Procam the JJs core team once the Vijayanagar lo- Slam. cation was launched and has been manag- DJ’s role in the core team is to ing Finance, Brand Association and various scout for potential locations, aspects of Marketing. On a professional implement the training pro- front, he is the co-founder of a multina- gram in the identified ones tional engineering design company, called and ultimately ensure that the Actualize Consulting Engineers. location leads can manage the Akilesh says his family has always been operations on their own. encouraging and supportive and without DJ is ably supported in his fit- them this journey wouldn’t have been ness by his wife, who ensures possible. He has been running shorter dis- she takes care of the nutrition tances these days to spend time with his needs of her husband, son and family and his 5-year old daughter during father-in-law. her growing years. 16 - - Rohini (Jayanagar) - Rohini Me Inspires She – Florence Griffith Joyner (track and field athlete) field and Joyner (track Griffith – Florence “I believe in the impossible because no one else does.” one no because impossible the in believe “I Women, from time immemorial, have shown to the world that they are capable of doing anything and everything. and anything And doing of capable they are that the world to shown have time immemorial, from Women, while they limits can physical that also multi their push proven who have women strong such more many us, are amidst get to others who aspire of plenty to and inspiration of hope the Theybeacons are responsibilities. day-to-day their tasking life. fulfilling ‘runtastic’ a healthy and live fit JJs runners who were 45 women of stories the real life gathered 2019, we Day Women’s part the International of As just some beginning life- of stages and different ages run-buddies.to different fellow They their by belong nominated commitment all- them the unwavering binds thread one But, second their innings! on who are others careers and their care Theygenuinely generosity. and of compassion stream a them alsoWith comes fitness. running and towards love and faced with When workouts. during in fact, the group and up light encouraging extremely runners, are fellow their about that change of this new to witness wave are with true them thesechallenges, wade known through divas also grit. to We are and many JJs to thesestrong power More fit. being towards committed who are women Indian of echoes clan the rising runners. women inspiring more

17 Biruda & Makarand, HSR They’re the most consistent couple at JJs HSR for the third straight Anyone can run... year! And it shows in their running prowess. Come rain or shine, or even if they’re travel- Kaleem & Shakila, Vijayanagar ling - Biruda and Makarand find a way to complete their workout. During the last WTS season This inspiring couple has been consist- training for the FM, Makarand who was trav- ent at Vijayanagar since early 2018. elling, did his long runs on the treadmill since Shakila has managed to overcome social it was too cold and snowing outdoors! Biruda, restrictions to continue running, with on work travel to Chennai, not wanting to miss the tremendous support of Kaleem. out on her training for the FM, completed her They train together and have completed workouts by running round and round in many multiple races. teeny-tiny loops around a local park - much to Despite challenges, their determination the amusement of the walkers there. and commitment has helped them emerge stronger. Their first This couple always finds a way to juggle professional, domestic and race at TCS World 10K 2018 was during Ramzan, when they running lives practically. Makarand balances his sleep deficit during were fasting even during training. When they had doubts the morning cab ride to the office! They also put the morning ride to about the race, they were encouraged by their LL and Coach the ground to good use when Biruda used the opportunity to brush Pramod to continue. This achievement was recognized by up her car driving skills, leaving Makarand worked up even before the Coach at JJs runners meet, a moment they cherish even now. warm up! “Full marathon training has taught us a lot of patience and You can depend on Biruda and Makarand to get you to complete the strategy. Its positive effects have spilled over to the personal workout. Their cheerful energy will just carry you along! life as well,” says Shakila. Working six days, finishing long runs and being in office by 9 AM was difficult and so they came - Chandrika (HSR) up with ingenious solutions. After consulting their LL, Kaleem started Saturday runs earlier while Shakila completed her mileage on Sundays. With their strong commitment, both suc- Vijayanand, HSR cessfully completed the FM at TMM 2020! With this, Kaleem Vijay joined JJs in 2019 for TWTK and he’s made completed the Procam Slam. great strides from 10k to the Half Marathon. Al- Their buddies in Vijayanagar have been big motivators as were ways cheerful, Vijay is a regular to the workout their first captains, Anjana and Chandrika. They support each - his mantra is to not miss the next workout be- other - while Shakila credits Kaleem with pushing her, he cred- cause “I never know when I won’t be able to show its her with taking care of his training needs, recovery and up!” diet. The support of their two children cannot be overstated. He has a hectic office schedule that includes late - Anoop (Rajarajeshwari Nagar) night calls to coordinate with his American coun- terparts. He’s also a very dedicated family man. Before he comes to the workout, Vijay prepares his son’s morning kanji and gets the typical South Indian breakfast preparations started. Imme- diately after, he rushes home to get the breakfast ready. He also does all Prashanth & Vani, HSR the cooking and packs lunch boxes. He’s now an accomplished cook and can rustle up a typical lunch with all the trimmings in 40 minutes! He also Different perspectives, but a similar jour- helps his ailing wife with all the household chores and she is very support- ney, has taken this enthusiastic couple ive of his running. towards their dream runs. Vijay uses his long office commute time to catch up with his parents and “I was never an early riser” claims relatives. If you need help just look for Vijayanand! He’s ever ready to help Prashant, but seeing the JJs show up for out the Location Leads with workouts and activities at HSR. every session prompted him to follow suit. “I wanted to be fit. With JJs, running - Chandrika (HSR) was more fun, so I chose the structured program over gymming”, adds Vani. They have young children and the school timings clash with Mitalee – Kalyan Nagar the early morning runs. Their unique solution - one parent Not even the absence of land below her feet could stop completes first and rushes home, the other completes a little Mitalee from completing her workouts. The wife of a mar- later and walks back home !! iner who is home half the year and mother of a busy 4 yr Who supports them the most in the running journey? They old, Mitalee’s running journey started in 2014. Realizing look at each other, and one cannot miss the answer. The big- she needed some structure to her training, she joined JJs gest challenge for them has been the FM training. Managing in 2019. Soon after, she had to join her husband aboard a long runs with a constant eye on school timings and man- ship for 2 months. After discussing with DJ and her hus- aging injuries has been a tough journey. Completing the FM band, she managed her distances by running on a tread- made them forget all of that and they are now geared up for mill aboard ship. Despite unstable phone connectivity, she new challenges. managed to find out her workouts from her friend, Shilpa and completed them. Both idolize Kavitha and Salim. Kavitha has been instrumental Since she started training with JJs, Mitalee has completed a few 10k runs. She says in pushing them towards their goal. Vani wants to be more that the structured training has helped set her on the path of a disciplined lifestyle. like Chandrika, disciplined, fit and ever helping. Next, Vani The flexibility of remote running has ensured she is motivated to complete her aims for TMM and Prashant wants to do the Ladakh mara- workout at any time of the day when she can’t train with the team. She is inspired thon, so finally there is something they don’t agree on ! by anyone who has some kind of discipline in place for what they love to do. - Praful (HSR) Mitalee says, “Running has taught me to live in the present.” She hopes to complete an Ultra some day. - Jaya (Hebbal) 18 Chandrasmita, Jayanagar There is no force more powerful than a woman determined to rise! Chandrasmita Hazare or Chandu as we fondly call her, is precisely that – a force to be reck- Badrinarayana, oned with. One look at her on the running track and you realise what a powerhouse performer Kanakpura Road she is. “The longer and farther I ran, the more She started her running journey with JJs in 2018 I realized that what I was often chasing and has been cracking PB after PB, season after was a state of mind; a place where all season, for every distance, from TCS10k to the recently achieved debut my worries melted away, where the FM podium finish at TMM 2020! The secret behind the serial PBs and beauty of the universe, of the present podiums are the three D’s- Discipline, Dedication and Determination. moment, came into sharp focus”. Badri She got her very first podium (Hennur Bamboo Ultra 10k, 2018) even is an accomplished architect, an ultra before her first TCS 10k race. Her strict adherence to the training rou- runner, a cyclist and a biker. Badri start- tine and her holistic outlook towards running fitness is the foundation ed his running journey with JJs in the year 2017. of her success. He says, “When I go up a trail, a mountain, travelling light She only strives to be a better version of herself every single day. She and moving quickly, it’s different. I feel free, like flying, like a believes that motivation has to come from within. With her head firmly Vulture at its best.” placed on her shoulders she says, “To excel in what you do, get com- He has faced moments where he has found the strength to fortable with being uncomfortable.” carry on, even when he thought all was lost. That need to push himself, beyond his own imagination, keeps him partici- - Hema (Jayanagar) pating in events year after year. For Badri, his wife and kids are his lifeline and his major Geetha, Whitefield support system. They cheer for him, boost his morale and encourage him to explore and redefine himself. They under- Say hello to Geetha Narayanan, the inspiring runner stand that is where he finds his happiness. And he brings over from the Whitefield location. For Geetha, running is that happiness to share with his family and friends. exhilarating, keeps her energetic and sane amongst - Rashmi (Jayanagar) the very many things that she manages. The site director for a large pharma factory in Kolar, mother to a teenage son and pursuing a Ph.D, Geetha is a committed and consistent runner. She travels 50 kms to her office, leaving home by 7 am on weekdays. Given that the training venue is 15 kms Irrespective of age... away from her residence, she diligently completes her workouts in the evenings. She would then join the location for the Saturdays long runs. She is happy that her son has realised the importance of fitness and has also started running and working out. Her family has a lovely ritual of meeting Bratin, Kolkata up after the Saturday long runs and having a nice family breakfast / brunch Bratin Datta, the 29-year outside exploring nearby restaurants. old financial consultant She was a Podium finisher in the Nandi Bull run and is looking forward to from Kolkata, has had his completing the Procam Slam in 2021-22, once her son’s 12th standard is fair share of roller coaster completed. rides with weight issues. - Vishwa (Kanakapura Road) Way back in college, in order to get fitter, the avid foodie used to spend his free time hitting the gym. Very soon however, hectic work schedules and his unstructured lifestyle Gunjan, Kolkata turned the fit young man from being overweight to Born in Kolkata, Gunjan spent a large part of her adult life in Mumbai as a suc- obese. cessful event management professional. The rapid growth of her career, was His early training sessions were casual with no sci- accompanied by a lifestyle of intense stress. Inevitably, this took a toll on her ence behind it. It was only in October 2019 when health, manifesting in acid reflux, chest pain, weight gain and even blackouts. Bratin joined JJs, he was introduced to systematic Running happened to Gunjan about a year and half year ago when she met training. Within three months he has had some her husband, a state level athlete. She initially participated in events to ac- phenomenal results – he completed a recent 10k in company him, but began enjoying the runs. When JJs came to Kolkata, she 45:50 mins and HM in 1:46:20! immediately signed up. She finds that JJ’s training program, with its focus His rock solid support system in this journey has on strength and nutrition, has led to her dramatically been his mother. She takes complete care of his nu- increasing the ease with which she covers distances. trition and hydration. Apart from the constant backing of her husband, the He finds inspiration in 54-year old Luv Burman encouragement from her parents and parents-in-law amongst many other runners as his idol. Bratin be- is a key motivator for Gunjan. lieves the motivation to make a change for oneself Gunjan’s transformation in her lifestyle and health comes from within. According to him, it is worth has come from a strong commitment to developing everything to keep that fire alive! a routine and building an environment of support - Hema (Jayanagar) around her. - Anoop (Rajarajeshwari Nagar)

19 Jasdeepti, Whitefield This runner is a classic case of a steady makeover in progress – from a sedentary “work-is-important”, “no-time-for-myself” to “I will get my regular fix of running dopamine Despite injury or personal come what may”! Meet Jasdeepti Singh from Whitefield – a single mother of a 16 yr old and 2 pets, who discovered how running with JJs tragedy... can make one feel happy and full of pride one day at a time! Nagendra, Vijayanagar A sprinter during college days, Jasdeepti took up running again after a break of 25 yrs post a chance meeting with a fellow JJite. Due to her Nagendra, started running at age 63, af- difficult work timings, she would regularly and consistently complete her ter retiring from a public sector bank with workouts near Kundalahalli lake in the evenings. 41 years of service. A chess lover and vo- racious reader, you might just catch him She has now developed such a passion for running that she ensures that climbing the 3500+ steps of Tirumala hill, she completes her workouts even in sub-zero temperatures during her which he has been doing every month for work travels to Germany. The increased mental toughness has helped the last decade! Jasdeepti become more confident in handling demanding situations at work and has made her more energetic and positive in her outlook. So Within a year of joining JJs, he had his much so, that the team of millenials that she manages in her workplace first podium finish at the Mysore Mara- are now inspired and keep asking her about her workouts and upcoming thon, a remarkable feat for someone with no prior experience races. in competitive sports. Consistently amongst the top finisher in his category, he recently completed the 10K at Thump! under 60 - Vishwa (Kanakapura Road) minutes. Consistent with his workouts, he never lets his frequent travels come in the way of him completing the workout. His family, especially his wife, has been a constant support over Kamala, Jayanagar the last 2 years. They even try and join him for his races where possible. While his wife still remembers the anxiety his runs “I hate Cardio! I can never run!!” This is what Ka- caused her initially, she is now proud of his achievements. His mala, the 41-year old tech specialist from Micro- boundless energy has motivated his family to get onto the fit- soft believed for many many years. It has taken ness bandwagon. her only two irregular but eventful seasons with JJs to change that perception and look forward We wish him the very best in achieving his dream of covering the to a future in running with new goals. 300+ kms from Haridwar to Badrinath on foot. For someone who was never into any active - Anoop (Rajarajeshwari Nagar) sport or fitness regimen, a life-altering event made her realise that she had to get her act together. She felt she needed an outlet to express herself and enrolled in the RYFM program at JJ in 2019. It was a much needed diversion. It was a uphill struggle to clear the mind and focus on running. Crazy work schedules and extensive travels only added to her woes. But she was determined. Completing her first half marathon in Bangalore has given Kamala a huge boost of confidence. She sees a new and stronger woman in the mirror. Running has helped her get over her Namrata, Koramangala earlier inertia. She is ready to battle her demons and win mind games. Namrata a.k.a “Superwoman” is a work- It is worth remembering that the time of greatest gain in terms of wis- ing woman managing a team size of 250 dom and inner strength is often that of greatest difficulty - Dalai Lama people in office & managing a smaller - Hema (Jayanagar) team of 2 children & a husband at home. She joined JJs to take up running in a structured manner. She has gone from strength to strength in the last 10 months since joining JJs, starting with the TCS 10k to the Half Mara- thon at SPBM & recently the 25k run at Ultra Marathon Ban- Kiran, Jayanagar galore. While she has gained a lot & improved her fitness “My mission in life is not merely to survive, but to levels, what she has lost is over 11 kgs of weight & was also thrive; and to do so with some passion, some com- awarded the Biggest Loser award at the JJ’s Annual Day. passion, some humour and some style” said Maya She has been a constant source of inspiration for her fellow Angelou. This quote epitomizes Kiran Holla! runners, starting the workouts at 4.30am, since she needs to be back home before 6.30am to get her kids ready for A successful entrepreneur and businessman Kiran school. She credits her success to her fellow running bud- has been running with JJ for the last 7 years. He en- dies and most of all her husband who have been very helpful sured his entire family benefited by enrolling his wife, sister, niece and nephew to keep her motivated despite having her hands full both at into the JJ programs. home and work. Kiran has made a huge comeback from an ACL and meniscus tear that occurred For the year ahead, Namrata has set her sights on the PRO- in 2017 by completing his first full marathon at TMM 2019 and simultaneously CAM SLAM for 2020-21. We wish her all the best! conquering the treacherously beautiful Malnad Ultra 50k. As they say, “great - Suraj (Hebbal) works are performed not by strength but by perseverance”. Kiran derives strength and support from his wife who is a runner herself. He makes a special mention about how she has stood by him through all his ups and downs. Apart from running, he dabbles in theatre and makes time to explore new hobbies. - Hema (Jayanagar) 20 Unni, Indiranagar For this college athlete, 26 years without exercises due to work and Bharat, Pune family commitments, saw him suffering frequent attacks of cough, For this 66-year old Ophthalmolo- cold and wheezing and knee pain. These ailments acted as an eye gist,nothing can keep him away from opener to get back to some fitness routine. running – not a heart attack and defi- So, when he was introduced to the JJs in July 2018, the community nitely not an ACL tear! feeling with many new running buddies, had him looking forward Bharat was inspired to run by Coach to his training. He completed his first HM at Mysore Celebration Pramod, his wife, Jayashri, who had Run in (1:59:33) and subsequently completed Tata Mumbai Marathon HM 2019 in 1:59. joined an earlier season, and Paresh, Unni trained hard for his first full marathon in November 2019 but his spirit was dampened the LL of Shivajinagar, Pune, who is as two weeks prior to the race, he developed chest congestion and wheezing. But he success- Bharat’s nephew. fully completed the Procam slam and clocked 4hr:35mins in TMM 2020. He really started enjoying running Unni has lost 11 kilos, thanks to the support of his wife, Manju in his running journey. His and one of the major benefits he has next goal is to do a sub - 40 in 10 K. reaped is the chance to communicate with himself. Running has given him Location lead Sanjeet aptly commented that, “Unni’s commitment and focus is commenda- the confidence that retirement does ble, he is a constant role model for new runners” not equate sedentary life, he too can - Poornima (Indiranagar) lead an active life. His running journey has been tough, but every drop of sweat and the tears he shed have been worth the transformation from a non-runner to a 10k Despite hectic work or home life... runner. The toughest time was the last Anikethan, Kanakapura Road kilometre of his very first race, where he was in tears because of the intense Meet Anikethan, an ultra marathoner and a triathlete, who started pain he experienced. running in 2013. He believes in setting higher goals progressively! He cherishes how In December 2016, after meeting with an accident, he ended up he bounced back to gaining loads of weight. He resumed his running journey by joining his training despite JJs in 2018. He believes that running has changed him as a person, twisting his injured professionally and physically. knee on his very Anikethan’s wife has supported him morally and with his nutrition first day. throughout his journey. The company of He has completed 62kms at the Vagamon Ultra 2020 and the Iron- Jayashri, and the man Goa 2019 in 12 hours covering a distance of 1.9KM in swim- whole team at JJs ming, 90KM on biking and 21.1KM running location along with Anikethan wishes to complete the Full Ironman, the Ultraman challenge, and his dream Coach Pramod have race is Northman Xtreme Triathlon, Norway. helped Bharat enjoy running! For fellow runners, Anikethan is the embodiment of resilience with a mind tougher than - Amit (Karve Nagar), Jaya (Hebbal) the body. We wish him success in achieving his goals in days to come! - Ritu (Kanakapura Road)

Hema, Jayanagar “Running has changed my life completely, from someone with a lot of emotional baggage to being a confident JJs happened to her to support her love for Trekking! runner, from puffing and panting to complete 5K to confi- She began her running journey with a lot of baggage and dently sashaying down the track to complete a half mar- had a rocky start. The fear of Asthma attacks have been athon.” part of her life and has always forced her to sit on the side- Hema says she’s not only learnt resilience through run- lines, but she gradually overcame the psychological fear. ning, she’s also met some of her best friends Running, She began by running 50 meters and often struggled has also given her the energy to manage a joint family, catching her breath but persevered. Hema says, “com- manage her career of being a counsellor and a Cuemath pleting my first 10K, I felt like an athlete. By then, I had teacher and kids. realized sheer will alone would determine my success in - Rashmi (Jayanagar) overcoming asthma.”

Sandhya, Malleshwaram Sandhya Jayaraman is an unassuming, extremely down to earth, friendly person who is 58 years young. She says, “I don’t think I’m quite ready to let go of this sport which made me an athlete. I have found my calling in running” Inspired by her sister in law, she started running in and around her house. From an amateur runner to a professional runner, who wins podiums, Sandhya’s transformation has been exceptional. She says, “Running helps me process my emotions, it gives me a sense of control over my body, it allows me to push past my own perceived limitations” Sandhya’s first podium, was a third place at Bengaluru 10K in 2018, followed by a second place at the Bengaluru 10K in 2019 and also second in Tata SteeI Kolkata Ultra 25K run. She was egged on by her running friends and family to run her very first marathon. And I am a proud marathoner today”. She has received immense support from her husband, daughter, and son-in-law which added feather to my achievements. - Rashmi (Jayanagar)21 Narmada, Hebbal Leading from the front and motivating other runners across JJs locations, Narmada is a source of inspiration. Narmada and her spouse Srivathsa joined JJs Or to be together... in October 2017 with the start of the Hebbal location. She’s always at the ground before Jayalakshmi, Hebbal 5am and continues till the team is done with the day’s training. She has a seemingly un- “Jaya” as she is more popularly known, limited capacity to plan and execute meticulously. Her stints as Captain for started running after a personal tragedy the last two seasons of 10k training and more recently, HM training have when she lost her husband in a road ac- been flawlessly managed. cident. After her husband passed away, Despite having multiple shifting responsibilities, professional as well as do- she had three dependents. mestic and familial, Narmada is regular for workouts. At TMM 2020 she im- She says, “I needed time for myself with- proved by over 30 minutes – a testimony to her consistency! “Where there out thinking about anything else during is a will, there is a way!” that time”. That was when she joined She credits her consistency to the support & love from her husband, daugh- the JJs in February 2018.She found her- ters and family. Her daughters help out by making their own breakfast on self being surrounded by a lot of positivity. In the words of her Tuesdays & Thursdays so that Narmada can manage her workouts. Running daughter, “I feel running has taken away all those frustrations. has become a way of life & JJs a part of her family! Running gave her an escape.” - Suraj (Hebbal) Jaya says fitness has become like a way of life to her. “I have never been a morning person. But now 4 am has become the normal thing. She says, “If I don’t run any day, I feel like I am missing something.” As a long-time diabetic, running has helped her immensely. Her insulin intake and her weight both have reduced. She ran her first HM at Stonehill in September 2019.Inspite of a Pritam, Pune knee injury, she was determined to complete the HM at ADHM Pritam’s indomitable will and spirit prompted him 2019. to join JJs at Pune’s Karve Nagar, in Jun 2019. He “My biggest support is my mother, mother-in-law and my was inspired to start running despite recovering daughter”. from a heart attack only two years ago. He has two - Soundharya (Indiranagar) stents in his arteries and is a diabetic, dependent on insulin injections. Without prior running experience and within just six months of consistent training, guidance from Location Lead Amit Gad- nis and motivation from running buddies, Ankita and Gogate kaka, he overcame his fears and health challenges to successfully complete his first HM at the Bajaj Allianz event in 2:49!. Pritam credits the JJs training and running for the positive impact on his Rajashree & Sridhar, vision and thinking processes and increase in his social connections across Hebbal age groups. He is careful about his health issues and is regular with check- ups and medication. Rajasree joined JJs in October 2017 when the JJ Hebbal location was He’s thankful to his wife Gauri for her whole-hearted support and her con- launched. Sridhar started his run- cerned calls to the location runners to check on him. Pritam continues to ning journey with JJs in February train regularly and he’s preparing for the HM in Berlin in April 2020. 2018, when his wife pulled him into - Vishwa (Kanakapura Road) the group. It is easy to see the way the couple supports each other. Rajee fractured her wrist in June 2018 and credits Sridhar for his support to con- Suhas, Indiranagar tinue training despite the injury – in his words, ‘Injury is the part of the game. Tomorrow is an- “Running is an addiction which keeps on giving - the longer you other day. Let’s continue running.’ Both of them run, the higher you get”. A fitness and football enthusiast, Su- participate together in a lot of activities, wheth- has was looking for a structured activity for himself and his wife, er it’s a training session or a dancing event. Vinutha, to regain their strength after a horrific bus accident in 2016 had left Vinutha with spinal injuries and Suhas with severe Both of them enjoy the company of fellow back muscle injuries. He and Vinutha joined the new JJs Indiran- JJs. They discuss not only running aspects but agar location in June 2018. everything under the sun. They feel meeting Suhas feels that the training has made him strong, self-disci- different people and the running activity makes plined and mentally resilient. them feel young again. It was this mental strength that came to the fore during SPBM 2018 when the soles of his well-worn favourite shoes Sridhar will retire next year but is happy that completely came off at the 7kms mark. Undeterred and keen to just complete, he ran he has a good set of friends from the running the remaining 14 kms barefoot and finished the HM creditably. community with whom he can hang out and do something positive afterwards. He is the one He appreciates the FANTASTIC Indiranagar gang of Ravi Balou, Kiran Kumar and Sanjith who came up with the JJ war cry. He has recent- for their constant support and encouragement. Getting up on stage with Vinutha to ly completed his full marathon in the Tata Mum- receive the best couple award at JJs Annual day was a truly memorable experience bai Marathon event of 2020. for them. - Soundarya AM (Indiranagar) - Vishwa (Kanakapura Road)

22 Yogesh, Whitefield A weight loss journey that If they have Passion... brought him from weighing 100kgs at one point, to com- Sushma, Hebbal pleting his first HM in less than 2 years! This is Yogesh Pandey, “Running has made me believe in myself. I have a runner who was driven, com- started taking more challenges both profession- petitive and ended up overachieving every time! It was ally and personally. It has given me more mental not long before the burn out began. ability.” A former hockey player and an active sportsman, Yo- In school Sushma was into basketball, and ran the gesh could visibly see signs of something not going 400m relay as well. When she was 23, a slipped right with each run. He started feeling that even doing disc seriously curtailed her activities. She start- more than his best was not enough. ed with bicycling as a means of recovery before That’s when he decided to give JJs a try. And it worked switching to running. After a bout of knee pain, wonders - the results came fast and furious! the search for a structured program brought her to JJs in June 2018. Though Yogesh seems to live in fast forward, he does Sushma is very passionate about sports and fitness. That’s how she all he can to sustain his mental and physical health. He pushes herself and tries to inspire everyone around her. She feels run- and his wife Bhawna needed to find hidden reserves of ning has made her confident and more of an extrovert. This has spread strength as bringing up an autistic child can be tough. into her work area as well. Despite facing several difficulties, Sushma With unstinted support from his wife and gilded advice successfully completed the Bengaluru Ultra 37.5kms at GKVK recently. from the JJs, Yogesh is gunning for a Full Marathon fol- Her cyclist husband is a huge support. lowed by Ultra running. He feels that it’s all achievable. She completed her Procam Slam this year with the full marathon at He has started enjoying the process of taking it one day Tata Mumbai Marathon, 2020. She has the Boston Marathon in her at a time. sights. - Gunjan (Kolkata) - Soundharya (Indiranagar)

Diksha, Kolkata T.N. Ramanathan, Diksha’s running journey began 3 years Kanakapura Road ago and she steadily moved to running an FM at TMM in 2019. Unfortunately, Though he was reasonably healthy and active, TN she suffered a major shin splint at the Ramanathan, fondly known as TNR, was shocked 30km mark and had to withdraw. The into making lifestyle changes after he was diag- injury was so bad that she returned to nosed with 100% blockage in one blood vessel. her hometown, Kolkata, in a wheel- TNR and his wife Shobha ran the ADHM 2013 chair. She was bed-ridden for months. without any training and in 2015 they started run- Expensive treatments and recovery procedures did not give ning on weekends with the Reebok running squad. her much relief. She was unable to run even 5kms. TNR and Shobha joined JJs at Kanakpura Road in 2017. The discipline and Just as she was reaching the height of despair, JJs launched rigour in training helped TNR achieve his first sub 2 at the 2017 ADHM and their 16th location in Kolkata. Diksha signed up for JJs’ inau- subsequently an FM at TMM in 2018. gural program, ‘18 strides to TSK25’. She was able to increase He feels, “JJs is a total package of fun, learning and motivation”. Train- mileage gradually and improve her flexibility and core. The ing with inspirational runners motivated him to a 50k at the Pune Ultra in warm ups, drills, stretches and core exercises that are an inte- 2018 and subsequently an 80K in the 2019 Malnad Ultra. gral part of a JJ workout, worked better than all the treatments At 58, TNR is getting younger by each mile he runs. Being a pair of emp- that she had tried. In December, she completed the TSK 25km ty-nesters, running has given him and Shobha the much needed social in- in 3:02. teraction. Shobha and his son are his biggest supporters. TNR wants to Following her success at TSK25, Diksha completed her FM at go beyond an 80k, maybe a 100k at Malnad or the Comrades, a BQ and TMM 2020 in 6:20. She attributes her achievement to the perhaps a triathlon. structured and methodical training under the guidance of - Ritu (Kanakapura Road) Coach Pramod and Captain Kavita. Diksha is now looking forward to training and running with JJs in the years to come. - Jaya (Hebbal)

Ramprasad, Hebbal “When can I start running again?” was the question Ramprasad asked the doctor as soon as he was out of an emergency angioplasty procedure, in 2018, after he suffered a major heart attack during the HM at the Kaveri Trail Marathon. Ram, the true fighter that he is, didn’t give up. He took good care and rest for the next 3-4 months. After consulting his -Car diologist, he got back to walking / running from March 2019. As he wasn’t supposed to run, he took charge of the JJs Hebbal volunteer team at TCS 10k 2019. Since then, Ram has been inspiring fellow runners at JJs Hebbal, while gradually improving his own performance. Since his heart attack, he listens more carefully to how his body reacts to exercise and running routines, besides going for regular health check- ups. With support from his wife, mother and friends at JJs Hebbal, he is almost back to his earlier fitness levels. Ram recently completed 10K in the TMM Virtual Run and 12.5K at UMB and is now preparing for the HM at TMM. Inspired by Ram, his wife Shwetha also joined JJs. Ram’s advice to others who want to take up running is that a structured program and a group like JJs makes running easier and more fun. - Suraj (Hebbal)23 Minimising Running Injuries - Dr. Yash Pandey, Peak Performance

INTRODUCTION raising your heart rate, the warm-up also helps come to a conclusion as to what would be the minimise stress on your heart. ideal running biomechanics there are certain ore than half of all the amateur run- components of form such as having an upright ners deal with at least one injury per Professional athletes may spend anything be- posture, efficient arm swing, mid-foot to fore- Myear. There’s really no good reason for tween 30-45 mins in warm ups and almost foot landing pattern, proper stride (avoiding this phenomenon. But it’s constant, mostly be- equal time in cooling down. Cooling down af- over striding) which should be taken care of cause amateur runners don’t train in the most ter a workout is as important as warming up. when we talk about running biomechanics. scientific manner or rather they are following After physical activity, your heart is still beating Overpronation and knee valgus are the two the ‘one size fits all’ theory. Injuries happen faster than normal, your body temperature is most common terms you may have heard because the physical stress from running is too higher and your blood vessels are dilated. This from your fellow runners, coaches or your much for your body to handle at that time. The means if you stop too fast, you could pass out physiotherapist must have made a mention human body is great at adapting to stress, but or feel sick. A cool-down after physical activi- while evaluating your gait. Overpronation only when you apply that stress in small doses. ty allows a gradual decrease at the end of the means that your foot pronates a bit too much, When you apply the stress too quickly for your episode. causing your ankle and arches to roll too far body to adapt, something breaks down. It’s ideal to go through the routine of mobil- inward with each step, this is most common- Every time your foot lands on the ground, ity and dynamic stretching along with low ly seen in people with flat feet, whereas knee your leg absorbs two to three times your body intensity muscle activation as part of your valgus is a term used when the knee collapses weight. Multiply that by the number of steps warmup and perform more static stretches inwards when you land. Both these are bio- you take to run on a given training day and and foam rolling during the cool down phase. mechanical abnormalities due to poor muscle multiply that by how many times you run each control and may end up in serious injuries. week, and you can see how much stress your Finding a sports physiotherapist who can eval- legs have to deal with to be a runner. uate the biomechanics and implement proper strategies can help minimise risk of injuries. This article will give you an insight to what best you can do to minimise injuries. I purposely use the word ‘minimise’ and not ‘Prevent’ injuries RECOVERY because, how much ever you try to prevent Runners typically have a “training” plan, but injuries you will face it one day. To be honest I rarely a “recovery” plan. Recovery can be de- haven’t met an athlete in my career as a sports fined as the act or process of returning towards physiotherapist of more than a decade who has normal physiological conditions. Recovery is claimed to say that I have never been injured. the restoration of energy-producing enzymes inside the muscles, functional proteins, fat and BEING MINDFUL - UNDERSTANDING carbohydrate stores, and the regeneration of YOUR BODY the endocrine and immune systems. Recovery comes down to repairing, resting and refuel- “Mindfulness means being awake. It means ling--while still allowing the body to adapt to knowing what you are doing.” – Jon Kabat-Zinn STRENGTH TRAINING the training workload and reap fitness gains. I often keep telling my athletes and patients In the battle against injury, a runner’s best A quality sleep of 6-8 hours, optimal hydration, that you have to be mindful in anything that armour is a strong body. Strong muscles, lig- paying attention to your nutrition, stretching, you do whether it is sitting at your work sta- aments, and tendons guard against impact, foam rolling are all strategies towards effective tion, climbing a flight of stairs or getting- in improve form, and lead to a consistent gait. recovery. Sometimes taking complete time off volved in complex activities like running. -An “If muscles are weak, one footfall will not be from physical activity whereas sometimes per- ything that you do to your body is constantly like the rest, how your knee turns in, your hip forming low intensity bike, swim or easy pool giving you signals as to how it feels during that drops, your foot pronates changes with each exercise are all strategies towards effective activity and you should be attentive to those step. But with strength, these movements are recovery. signals. Most of the running injuries that I at- the same each time, so your mind and body tend in my clinic are repetitive stress injuries know what to expect. When a strong body I personally feel that sports massage may be which means a low intensity stress that accu- runs, the brain tells the muscles to brace the single most effective way to recover from mulates over a period of time and ultimately for impact before the foot hits the ground. an intense week of training. Sports massages results in an injury. For every activity that a hu- The muscles of the hips and core contract to are not your usual spa sessions, these are the man body does, there is some micro trauma steady the pelvis and leg. The foot and ankle sessions where the muscles and other soft tis- constantly happening, but we don’t feel pain muscles are activated, providing a solid foun- sues are manipulated in a very technical man- because there is a super active healing mech- dation to land upon. But if one stabiliser isn’t ner to release the deep knots (trigger points) anism that is in place (just like a wolverine in strong enough or isn’t recruited, other mus- and release the tension making them more the X-men) and during usual circumstances cles get overworked, and the entire chain of flexible and supple. The frequency of these the rate at which healing happens is much movement is disrupted. sessions may depend on how much you are physically pushing your body. For example a faster than the rate at which trauma happens. In my practice the most common reason for Only when the stress and trauma reaches a professional marathon runner who puts in a runners facing knee injuries are their inhibit- weekly mileage of 250 kms will undergo at least point when the body’s healing mechanism ed glutes muscles. Your glutes are the most can no more handle the stress levels, you ex- 3 sessions of massage per week, whereas an important muscle if you are a runner as the amateur runner who is training for a full mar- perience the pain. That’s the reason why you biomechanics of pelvis, knee and foot is highly need to be mindful and pick up the signals athon and putting a mileage of approximately dependent on how effectively your glutes can 80 Kms may need a massage once every week. early and take necessary action and prevent stabilise these joints. So it becomes essential those small niggles turning into major injuries. to strengthen these muscles. One common myth among the running community is that CONCLUSION ADEQUATE WARMUPS AND COOL DOWNS your lower body muscles get stronger as you keep running and therefore there is no need to Whatever said and done, one can never avoid You’d be surprised at how many people de- do strengthening but the fact is that you need injuries completely and that’s why I always cide they don’t need to warm up before their to strengthen your muscles to be able to run use the word ‘minimise’ rather than ‘prevent’ workout or that it’s fine to skip their cool down efficiently. when it comes to injuries as there is no fool- after running. In most cases, it’s not because proof strategy which will guarantee you an people hate doing warm up or cool down, but A strength training program performed 2-3 injury free athletic career. I believe that every they want to save time. After all, it is just the times per week which is customised for the runner at whatever stage of his running career main part of the workout that counts, right? individual’s need and is specific for running, should consult a sports physiotherapist and enables you to run with greater control get a thorough assessment of their body to One of the studies in US found that 30% of and stability, minimising the risk of injuries. find out any faults that pre-exists, which could injuries can be prevented by proper warm put their bodies at a risk of an injury. Remem- up and stretching. A good warm-up before a ber that the main reason you started to run workout dilates your blood vessels, ensuring BIOMECHANICS was to be healthy and not to get likes on Insta- that your muscles are well supplied with ox- Just as there is a correct way to swim or swing gram and Facebook (pun intended). ygen. It also raises your muscles’ temperature a tennis racket, there is a right technique for for optimal flexibility and efficiency. By slowly running. Though it would be impossible to

24 A view from outside JJs We had a chance to talk to Thomas ners, especially those who are embarking Bobby, a long-distance and celebrity run- on their running journey. It is not only a ner on his thoughts about the JJs and run- rich source of information, but can also ning in general. Bobby is the first Indian be used as a reference book for topics like runner to complete the Boston Marathon exercise drills, training plans, popular run- barefoot! As Bobby shared his own running events etc. ning journey, he laughingly commented, “I Bobby has been running for the past dec- know Coach Pramod is not a fan of bare- ade though he started accidently while foot running,” but the difference in opinion participating at an event with his daugh- seems to end there. He has been interact- ter. He formally trained with members of ing closely with various JJs’ leaders over the Nike club and currently, aims to run at the past few years and expressed respect least 2-3 marathons a year. Outside of the for how JJs has blossomed into a group running track, Bobby is a Capability De- that not only focuses on training runners, velopment Manager at Nokia. In addition but even more is striving to make a differ- to running, he’s passionate about terrace ence to the community, for E.g. the Saree gardening and composting. He is joined run which aims to break gender stereo- at events by his wife and daughter, who types towards fitness. themselves run smaller distances. Bobby mused about how running is be- He advises runners to, “Know the reason coming a very popular hobby across the why you’re running and have a clear goal.” country and hoped that every runner - Shalini (HSR) could be part of a group or at the very least, can get proper coaching / mentoring to train correctly. He went on to explain how running comes in a package - flexibility, strength, mobility, nutrition & recovery. Everything by necessity needs equal attention to avoid injury. He mentioned Coach Pramod’s book, “Master Your Run”, as a highly valuable resource for all run-

We can do more than run *Vignettes for Vigneshwara* A broom swishes outside Maiya’s hospital A lady releases it from her toe ring In rhythm with a koel’s calls. Then lays her last dot J runners wake dawn herself Today, African tulips offer themselves On the massive festival array JRefreshed after a full night of rest As birthday gifts to Ganesha Before she begins to connect them. She initiates a sequence of cinematic drama South end circle misses her school buses The roads ready themselves That uncoils night into day A lone pair of empty chappals For evening visarjan traffic While runners offer morning prayers Patiently wait on the pavement But for now they remain relaxed. and perform their physical rituals Listening to the temple bell. Runners gather up all these vignettes The Adigas shutters unfurl A gate creaks open So that the magic of each moment Cosmo club’s watchman wakes up Above a freshly washed stoop Can infuse the remainder of their day. Madhavan park dogs stretch and yawn The hem of a nightie gets caught - Anjana (Jayanagar)

e can do more than run ! Encouraging the runners for the SFR training program WAnd have a lot more fun !! We are up before the Sun !! ip hop ladder And our poems have a bit of pun !!! His a good fitness fodder.. We are the JJ’s ! Lunges and swing We rarely get to see the sun’s rays !! Give the fat a beating... We are out before the donkey brays !!! Punches & Crunches And back home before the wife bays !!!! Grow muscles in inches... We all have our own small group ! Let’s get that strength If we miss out our work out we are in a soup !! and cover those miles at length... We complete our drills like a troop !!! Zip Zap ZOOMmmm ... And go home finally to do our poop !!! Let’s do it with BOOMmm.. . -Sukesh Nayak (HSR) -Amit Gadnis (Karve Nagar - Pune) 25 completed their More than 120 JJites Procam Slam cycle at TMM2020.(22) Among spanned these, across , DJ (51) and Tanmai YSR uncle (78) three generations in one family - JJites Ace Grandfather, Father and Son. ProCam Slam

Dr. Sitaraman Sundaresan Chief Physiotherapist 988-630-4037

Physio partners for over 28 marathons in india

& SPORTS PHYSIOTHERAPY CENTER Physio - Asian championships ORTHO ( Taipei & Jordan ) and world championships ( France) ultramarathons Speciality Services: Foot Pressure Analysis and Mapping Sports Massage Spine Mat Manual Therapy & Setting Athletic Training Aqua Rehabilitation Awarded 14 times the best clinic in Dynamic Fitness Ball Program bangalore, south zone and India

Best on Field Physio Support Center in India

26 A Tra NC ils O

With the launch of Onca Trails last year, our focus was to introduce JJs as a running group. We shared information about the structure of JJs, while also recognizing a few feats of accomplishment. Our vision last year was largely to introduce JJites and their hobby of running. With Onca Trails 2020, we strive to bring a different perspective. JJs’ tagline reminds us of the other aspect that is so fundamental to the success of JJs and JJites…we’re ‘Runners with Passion’. If we didn’t have the passion for this hobby, our runners wouldn’t be able to achieve the out-of-normal feats that they set their mind to. It’s Shalini this passion that ties them together and though each individual’s Sanjjeet running journey is very different, the passion builds the camaraderie that’s essential to keep a runner engaged in the gruelling training for months on end. While runners are almost identical in the passion they bring to this sport, each runner is different in what he or she can achieve given the constraints of body, mind and personal commitments. How- ever, in our view, every runner is a winner - that’s simply because showing up for the workout in the wee hours of the morning, consistently, through all kinds of weather, is in itself a huge accomplishment. And show up they do!! We’ve segmented the book to show the various levels of engage- Navya ment and achievement, spanning those who go to unimaginable Jaya distances and speeds, those who go above and beyond to support, guide, inspire other runners, those who are connected to JJs despite being thousands of miles away and last, but certainly not the least, those who run despite having encountered hurdles in various walks of life and juggling many priorities regularly. & SPORTS PHYSIOTHERAPY CENTER ORTHO We hope our efforts pay off and we have been successful at show- casing the trails of inspiration that each runner leaves behind. Speciality Services: - Trail Rangers Foot Pressure Analysis and Mapping Sports Massage Spine Mat Manual Therapy & Setting Athletic Training Aqua Rehabilitation Dynamic Fitness Ball Program

Kiran Sonali

27 .magnumlabel.com | www

28 Printed at