The World of Running

Not long ago, endurance athletes relied on familiar foods such as jaggery, dates and bananas for energy. These foods still have their place, but sports nutrition has become far more specialised. Energy gels and carbohydrate drinks now allow runners to carry and consume measured amounts of fuel without having to chew or carry bulky food.At the elite level, fuelling has become almost as carefully planned as training and pacing. Before Sabastian Sawe’s world-record run at the 2026 London Marathon, Maurten’s nutrition team spent months testing and refining a personalised strategy that allowed him to consume approximately 115 grams of carbohydrate per hour.But recreational runners face a more basic set of questions. What makes a gel effective? Does the glucose-to-fructose ratio matter? Should it be taken with water? And how can runners increase their carbohydrate intake without upsetting their stomach?In this episode, host Aditi Pandya speaks with Vikas Malik, endurance runner, researcher and co-founder of LEAP Nutrition. Together, they examine what goes into energy gels and how runners can select, practise and use them more effectively.What’s covered in this episode:What is inside an energy gel: the roles of glucose, fructose, sucrose and maltodextrinWhy gels combine different carbohydrates: how multiple carbohydrate sources can help the body absorb and use more energy than relying on glucose alone,Understanding different gel formats: the practical differences between concentrated, isotonic, hydrogel and high-carbohydrate gelsHow much carbohydrate runners need: why the traditional limit of around 60 grams per hour has expanded to 90 grams and beyondTiming gels during a marathon: why runners should begin fuelling before fatigue appears Training the gut: how runners can progressively become more comfortable consuming carbohydrate and fluid at race intensity, rather than simply testing flavours during an occasional long run.Using caffeine strategically: whether caffeinated gels should be saved for the second half of a race and how caffeine may affect runners who are sensitive to nausea, anxiety or gastrointestinal discomfort.Cramps and added ingredients: whether sodium, potassium or magnesium can stop cramps once they begin, and what evidence exists for ingredients such as amino acids and creatine during a marathon.Choosing the right gel: what to check on the nutrition label and how to test the carbohydrate quantity, texture, flavour and intake schedule before race day.A simple first-marathon strategy: how a new marathoner can select a gel, build a sensible fuelling schedule and practise it repeatedly in training.Host: Aditi PandyaAditi is a seasoned endurance runner and the host of The World of Running podcast. She has qualified for the Boston Marathon multiple times and has earned several podium finishes at Indian races, including first runner-up in the half marathon at TMM 2025. She ran a personal best of 3:22:35 at the 2026 Boston Marathon. Learn more about her at aditipandya.com.Guest: Vikas MalikVikas holds a PhD in physics and has extensive professional experience in food and pharmaceutical research. He is an accomplished marathon and ultramarathon runner with a marathon personal best of 2:47. In 2017, he recorded what was then reported as the fastest 100-mile performance by an Indian runner, completing the distance in approximately 18 hours and 20 minutes. Vikas is the co-founder of LEAP Nutrition, where he has been involved in developing sports-nutrition products for endurance athletes.References and resources discussed:RunStrong: Online training platformLEAP Nutrition: Sports nutrition products for endurance athletesSabastian Sawe’s world-record fuelling: Maurten’s testing and race-fuelling reportMaurten: Hydrogel-based energy gels and drink mixesRunners' Guide to Energy Gels

Sebastian Sawe and Yomif Kejelcha both going sub-2 at the 2026 London Marathon. John Korir breaking the Boston course record. Performances that would have seemed impossible a decade ago are suddenly the new normal — and they’re reshaping how everyone below the elite tier trains, too.In this episode, host Aditi Pandya sits down with Satish and Vijay to ask the question those races force: have the rules of marathon training actually changed? Together they unpack how the sport has moved from a “survival strategy” to an “attacking strategy” — and how amateur athletes are now living, training, and thinking like elites.What’s covered in this episode:The super shoe era: how carbon-plated shoes have shaved minutes off world records, and how they’ve changed the way runners recover — minimising the injury patterns seen with early models.Democratisation of information: the internet, AI tools, and local role models behind the surge of amateur sub-3 marathoners.High mileage & the Norwegian method: the shift toward higher weekly volumes (often 100km+ for serious amateurs) and the rise of double-threshold training for race-day strength.Recovery as a priority: why sleep and simple nutrition are still king, and where saunas, Normatec boots, and magnesium fit in.The 100g+ carb revolution: training the gut to handle 100–115g of carbs per hour via gels and drink mixes, and pre-loading 48–72 hours before a race.Cutting-edge supplements: what serious runners are actually testing — sodium bicarbonate, beta-alanine, creatine, and a Swedish broccoli-based supplement called Nomio.Rapid-fire training advice: why consistency beats “magic workouts”, why the 32km marathon-pace block is overrated, and why post-run strides and hill sprints remain underrated.Host: Aditi PandyaAditi is a seasoned endurance runner and the host of The World of Running podcast. She is qualified for the Boston Marathon multiple times and has numerous podium finishes in Indian races, the recent one is first runners-up at the TMM 2025 half marathon and holds a personal best of 3:22:35 in the Boston marathon 2026. Learn more about her at aditipandya.com.Guest: SatishA self-confessed “running nerd” who discovered the sport in his 40s and has spent the last 15 years racing distances from the 10K to ultras. Satish is a passionate advocate for running as a lifelong activity and gives back to the community by mentoring and coaching other runners — including the host of this show.Guest: Vijayaraghavan VenugopalVijay is one of India’s most accomplished masters marathoners, with 10 sub-3 finishes and all six World Marathon Majors completed. His best: 2:47 at the 2025 London Marathon. He’s also the co-founder of Fast&Up, a leading Bangalore-based nutrition brand, and a frequent favourite guest on the podcast.References & resources discussed:RunStrong Online training platformRun Less, Run Faster Book mentioned by VijayNew book by Marius Bakken Discussed by Satish on the Norwegian/double-threshold methodFast&Up Nutrition:Maurten Hydrogels & Drink Mixes:Fly Carb sodium bicarbonate supplementNomio Swedish broccoli-based supplement for high-intensity trainingSelf-coached Vinnie Mauri’s sensational win at Glass City marathon as referenced by SatishFollow us for more updates:YouTube: GeeksOnFeetFacebook: GeeksOnFeetInstagram: GeeksOnFeetNewsletter: GeeksOnFeet

Racing IQWe all know training matters—but what separates good races from great ones? It’s how you respond when you had to face the harsh realities of race. Think Sifan Hasan’s London Marathon debut: hamstring issues mid-race, but still a win. That’s Racing IQ.In this episode, we unpack the art of staying calm and smart when race-day chaos strikes. Because on race day, it's not just about the body, your brain better show up too.Pacing IQ: The mind game of knowing when to hold pace or chase.Race-day decisions: How to adapt in real-time such as dropped gels, hydration mishaps, and the mental reset process.The metrics that matter: What data to track (and what to ignore) when racing.Training RacingIQ: Workouts, simulations, and post-race audits to build smarter instincts.Expect the unexpected—and have a plan for your plan falling apart.What could be a decision tree to manage mid-race pacing.Conditions (heat, hills, headwind) demand adaptation—not stubbornness.RacingIQ can be trained like any other skill.Host: Aditi PandyaAditi is a seasoned endurance runner and the host of The World of Running podcast. She is qualified for the Boston Marathon multiple times and has numerous podium finishes in Indian races, the recent one is first runners-up at the TMM 2025 half marathon with a timing of 1:42:19 and holds a personal best of 3:29:05 in the marathon. Learn more about her at ⁠aditipandya.com⁠.Expert Guest: Vijayaraghavan Venugopal Vijay is one of India’s most accomplished masters marathoners, with 10 sub-3 finishes and all six World Marathon Majors completed. His best: 2:47 at the 2025 London Marathon. He’s also the co-founder of Fast&Up.🔁 Like what you hear?Rate us, share with your running crew, and follow us on YouTube (@geeksonfeet) for more tips. Check out RunStrong—our training platform for smarter, stronger runners.🔁 Errata:Aditi mentions in her case of cramping - the marathon as being in 2023—it was actually in 2024.

The Elite MindsetIn the 45th episode of World of Running, host Aditi Pandya explores how an athlete’s mental framework can drive record-breaking performances. Joined by performance and mindset coach Andrew Snow, the discussion delves into:Mindset & Certainty: Examining the mental commitment behind iconic runs.Balancing Life & Training: Strategies for juggling a demanding 9-to-5 with rigorous running goals.Overcoming Mental Blocks: Techniques for dispelling limiting beliefs and developing focus on goals.Goal Setting & Emotional Alignment: How to set ambitious targets, whether it’s shaving minutes off a PB or aiming for world-class records.State of Flow: Understanding the balance of mental fortitude, practice, and embracing the routine to reach peak performance.Training Approaches: Insights into Andrew Snow’s method that differentiate elite training from conventional routines.Aditi PandyaAditi is a seasoned endurance runner and the host of The World of Running podcast. She is qualified for the Boston Marathon multiple times and has numerous podium finishes in Indian races, the recent one is first runners-up at the TMM 2025 half marathon with a timing of 1:42:19 and holds a personal best of 3:29:05 in the marathon. Learn more about her at aditipandya.com.Andrew SnowAndrew Snow is a performance and mindset coach for distance runners and the founder of Run Elite, a unique program that helps runners achieve extraordinary improvements across distances from the 5K to the ultra-marathon. His innovative approach blends mindset tactics with world-class training science to guide runners toward peak performance. Andrew holds a degree in exercise physiology, a master’s degree in bio-mechanics, and has undergone extensive training under Tony Robbins' Master University system to facilitate rapid life change. With 29 years of competitive running experience, Andrew has earned a conference title on the track, multiple Boston Marathon finishes, and transitioned to trail ultra-running where he has won numerous races, holds course records, and completed several races over 100 miles, including the iconic Tahoe 200-mile endurance run. In addition, he holds a black belt in the International Tae Kwon Do Federation. When not traveling to discover the best tropical fruit, Andrew resides in the scenic mountains of Asheville, NC, where he continues to run.References:RunElite: RunElite BookRunElite YouTube ChannelFollow us for more updates:YouTube: GeeksOnFeetFacebook: GeeksOnFeetInstagram: GeeksOnFeetNewsletter: GeeksOnFeet

This 44th episode of World of Running dives into the world of running communities in India. How they are built, sustained, and why they have become so popular in India over the last decade. Listeners will learn about the evolution of running clubs, the impact of community support on individual fitness journeys, and practical strategies to engage and nurture a thriving running group. Key topics discussed: The rise of running communities and their role in transforming running in India. A look at India’s running scene and how community initiatives have reshaped it over the years. Insights into creating and maintaining momentum in a running community. The story behind Soles of Cochin - its inception, growth, and the challenges faced along the way. The importance of inclusivity, of women and younger runners. Practical advice and lessons learned for anyone interested in starting or expanding a running club. Guest Intro: Joining the conversation is Ramesh Kanjilimadhom, an IT professional and seasoned marathon runner from Kochi. Ramesh boasts an impressive record with 89 marathons under his belt - including six appearances at the Boston Marathon, and has been running barefoot for the last 15 years. In 2013, he started Soles of Cochin a vibrant running community that has motivated hundreds of runners locally. His journey from casual running to creating a vibrant community provides invaluable insights into the challenges and rewards of building a lasting network of runners. References (links): Soles of Cochin Community: ⁠Learn more about Soles of Cochin⁠ Spice Coast Marathon Vagamon Ultrail YouTube Channel: @geeksonfeet Training Plans: Runstrong Weekly Newsletter: Sign up here

Welcome to the 43rd episode of The World of Running! In this episode, we’ll dive deep into goal-based training—a strategy designed to help runners improve by tailoring their training toward specific targets. Whether you’re working on shaving minutes off your personal best or chasing a big milestone like qualifying for the Boston Marathon, setting clear, realistic goals is the key. Key Topics Covered: What is goal-based training? How to set realistic goals. Managing burnout and avoiding injury. Breaking down goals into intermediate milestones. Training strategies to move from current fitness levels to ambitious goals. How to balance endurance, speed drills, and tempo runs. Validating your goals during the training cycle. Tune-up races and the role of goal-paced runs. Signs of overtraining or burnout, and when to lock in your race-day goals. Aditi Pandya Aditi is a seasoned endurance runner and the host of The World of Running podcast. She qualified for the 2024 Boston Marathon, has numerous podium finishes in Indian races, and holds a personal best of 3:37:06 in the marathon. Learn more about her at aditipandya.com. Aravind Ajad Yarra Aravind is the co-founder of GeeksOnFeet and also the producer of The World of Running podcast. He is an experienced marathoner with a personal best of 3h:23m.  He’s deeply involved in running science, mechanics and data based training. Aravind shares his experience with goal-based training and helps runners set realistic, data-driven milestones to keep improving. Follow us for more updates: YouTube: GeeksOnFeet Facebook: GeeksOnFeet Instagram: GeeksOnFeet

Welcome to the 42nd episode of the World of Running, over the last two running seasons, 2022 to 2024 (April to March), the total number of running events organized in India was 1,185, and the number of finishers was about 1.1 million. Running takes off in India, and marathons are no longer a once-a-year event.  Aditi Pandya discusses the booming running scene in India with Venkatraman Pichumani, the author of the India Marathon Annual Report. They explore the key findings from the report, trends in race participation, performance, and the challenges faced by race organizers. Key Topics Covered: Growth of running events in India Top marathons and emerging trends Factors contributing to increased participation Regional differences in race participation Impact of new events and changing demographics Challenges faced by race organizers Future of running events in India Aditi Pandya Aditi, the host of ‘The World of Running’ podcast, is an accomplished athlete and an endurance runner. She qualified for the Boston Marathon in 2024, has won multiple podiums at various races in India and her current PB is 3:37:06. You can know more about her at https://aditipandya.com/ Venkatraman Pichumani  Venkat is a successful professional turned entrepreneur who now chases his passion for promoting running for good health. By profession, Venkat is a CA. He is a Level II RRCA Running Coach and RRCA Race Director, a member of the Road Running Clubs of America (RRCA), and USA Track and Field (USATF) among many others. Venkat has many publications to his name, including "Sofa to 5K – A Beginner's Handbook for Running" (in 5 languages). He is a regular blogger and Vblogger and the founder and trainer of the Zippers Club. Venkat can be reached on Tel 9920121097 email [email protected] web www.youtoocanrun.com and racemart.in Zippers Club https://youtu.be/DtblWvm10C8?si=35oEZZnzTuOQPddv https://www.facebook.com/youtoo.canrun/ https://www.instagram.com/youtoocanrun/ https://www.youtube.com/@YouTooCanRun

In this episode, we delve into the complex relationship between weight loss and running performance with Evan Lynch. We discuss the allure of the "ideal" racing weight and whether it's truly necessary for recreational runners. We explore the potential benefits and drawbacks of weight loss for runners. This episode also discusses practical strategies for safe and effective weight loss, including tips on nutrition, managing cravings, and avoiding common mistakes. Additionally, the importance of mental well-being and balancing self-care with performance goals, with Evan. Key Points Covered: The myth of "ideal" racing weight and its relevance for recreational runners. Is there any impact of weight loss on running performance, both positive and negative? Common nutritional mistakes to avoid. The importance of mental well-being for runners. Balancing self-care with performance goals. Aditi Pandya Aditi, the host of 'The World of Running' podcast, is an accomplished athlete and an endurance runner. She qualified for the Boston Marathon in 2024, has won multiple podiums at various races in India and her current PB is 3:37:06. You can know more about her at https://aditipandya.com/  Evan Lynch Evan is the owner of the Southeast Nutrition Clinic. He is a sports nutritionist based in Ireland.  He works as a sports nutritionist with the Dublin City University athletics team and with the Irish wheelchair basketball team. Evan has worked with Olympic sprint finalists, European cross-country medallists, and Kona Ironman world medalists amongst other athletes. You can reach him at [email protected] or on instagram @elynchfitnut Key Links and References Mary Cain's story: https://youtu.be/qBwtCf2X5jw?si=Ciw89biAPPq1R54K&t=155 Geeks on Feet YouTube channel: @geeksonfeet Southeast Nutrition Clinic: https://southeastnutritionclinic.com Related Episodes & Articles Episode 6: Nutrition for Runners https://geeksonfeet.com/podcast/ep6/ Healthy Approach to Weight Loss for Runners https://geeksonfeet.com/blog/weightloss-approach/

In this episode, we’ll discuss one of the most overlooked aspects of running - “Breathing”, and how runners can improve their performance and health through better breathing. Breathing and its affects on running Common breathing mistakes Breathing mechanics and posture Breathing techniques Training to improve breathing economy Aditi Pandya, the voice behind the World of Running podcast, is an avid runner and is co-founder of GeeksOnFeet. Aditi is an accomplished athlete, and is an endurance runner with a personal best in marathon of 3:37. Her goal with this podcast is to democratize running and ensure that valuable content reaches every runner, from beginners to experienced. SUNIL MENON Sunil Menon is the Founder and Head Coach of Menon Fitness Systems. Sunil quit his 18 years of IT career to start Menon Fitness Systems with a mission to Influence the right habits for an active lifestyle by providing Training & Nutrition plans, Safe and Natural Nutrition products, and Healthy hacks for smart training and leading an injury-free life. He started teaching 8 years back in 2016 & has his mentees globally.  Sunil is a two-time Ironman finisher. In July 2019 he participated in Ironman Zurich which he completed in 13hr:26 mins and was the winner of the 2012 Bangalore Ultra. He is a Boston qualifier and ran it in 3:05 which is also his Personal Best. He is a certified Ironman Coach from Ironman University in 2015.  Sunil's book on breathing: Breathe Better, Live Better & The Power of Conscious Breathing Sunil can be reached at Menon Fitness Systems, and on Instagram Menon Fitness Systems (@menonfitness) Youtube Episode Links to Other Episodes and Articles: YouTube Channel: youtube.com/@geeksonfeet for running tips, and workouts. Weekly Newsletter: Stay updated with the latest in the running world by subscribing at geeksonfeet.com/newsletter].

Welcome to "The Long Run Explained," the 39th episode of the World of Running podcast, your dedicated source for all things running. Hosted by Aditi Pandya, this episode delves deep into the essence of long runs, a cornerstone practice for runners aiming to enhance endurance, oxygen capacity, and both physical and mental strength. Key Topics Covered: Importance of Long Runs Approaches to Long Runs Advice on high mileage training and its impact on marathon performance. Practical tips on how to stay hydrated and properly fuel your body before, during, and after long runs. Making Long Runs Engaging Recommendations on the best gear for long runs  Advice on recovery post-long run sessions Aditi Pandya, the voice behind the World of Running podcast, is an avid runner and is co-founder of GeeksOnFeet. Aditi is an accomplished athlete, and is an endurance runner with a personal best in marathon of 3:37.  Her goal with this podcast is to democratize running and ensure that valuable content reaches every runner, from beginners to experienced. Intro to Aravind Yarra Aravind Yarra is the co-founder of Geeksonfeet  Aravind is a seasoned marathoner with a personal best of 3:23. He loves to merge his interests in technology and running to explore new dimensions within the sport. He takes an experimental approach to training, trying different stimuli and exploring running science.  Links to Other Episodes and Articles: YouTube Channel: https://youtube.com/@geeksonfeet for additional running tips and tricks. Weekly Newsletter: Stay updated with the latest in the running world by subscribing at geeksonfeet.com/newsletter. Related Episodes:  Featuring Aravind Yarra on "Hip Mechanics" and the "Importance of Running Form," available in the show notes for further listening. Hip Mechanics Importance of Running Form