Running Training & Technique with Coach Pankaj Dhiman
Running is simple, but training smart takes grit. From speed mechanics to hydration basics, here is the technical foundation you need to run stronger.
The right gear is crucial. For an interval run, a responsive shoe like the Alphafly can make a big difference. We guide our runners on what shoes to use for different workouts.
Movement is medicine. This video shows a hill training session on the treadmill, emphasizing the importance of monitoring your heart rate, especially for older athletes or those with health conditions.
A look at a runner executing a 10x3:1 workout in the summer heat. This kind of interval training is key for building speed and endurance.
A great shot of a runner's form during a fast-paced run. We focus on details like stride, posture, and arm swing to make you a more efficient runner.
Age is just a number. This video shows two runners of different ages pushing each other during a hill workout on the Safdarjung Flyover.
How do you stay motivated in the off-season? I share four practical tips: find a running partner, change up your routine, embrace the suck, and always give your best effort.
Track days are my favorite. This runner is demonstrating excellent form during a speed workout. The track is where we build raw speed.
About this collection
I focus on the science behind the grind. Whether we are analyzing your cadence on a treadmill or adjusting your gel intake strategy for long runs, my approach is to move you away from guesswork and toward data-driven improvement. I believe if you understand your own body's limits, you can push past them safely.
Building Your Engine
My philosophy is simple: we use numbers to make smart choices, but we never forget that you are a human being. Running is not just about logging miles; it is about respecting the process.
Speed & Intervals We do not just run fast randomly. Our track sessions, like the 15x200m intervals, are designed to build speed endurance. I look at your heart rate, cadence, and pace data to ensure you are peaking at the right time. Mazza aa jata hai (it’s a blast) when the data starts to align with your race times.
Hydration & Health Many runners overlook basic logistics. If you are using plastic bottles, check for discoloration. Old, discolored plastic can leach chemicals and compromise your health. I teach you the basics of safe, effective hydration so you can focus on the run, not the side effects.
The Female Runner's Edge I provide specific guidance for female runners. From navigating training during pregnancy to managing iron and calcium intake, we cover it all. You do not need to pause your training during your cycle; often, movement is the best medicine for cramps.
Why Data Matters
Whether it is hill sprints on the Safdarjung Flyover or a 3:26 min/km pace on the treadmill, I use metrics to ensure we are not just working hard, but working effectively. If you want a plan that is structured, tested, and built on the 'Ubuntu' principle—your win is my win—then let’s get to work.
Pankaj Dhiman
I’m Pankaj. I started as a bodybuilder, but running became my peace. I don't just hand out plans; I’m in the trenches with you, using data to make sure you train hard, but more importantly, train safely.
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