Mile 20 Mindset Episode 37 - Featuring Kanvi Bhavsar

Title: From Couch to Marathon: A Journey of Transformation through Running

Introduction:  
Running is more than just a sport; it’s a journey of personal growth and self-discovery. In this episode of the Mile 20 Mindset podcast, host Allen Maldonado sits down with Kanvi Bhavsar, a passionate runner and sports physiotherapist, to discuss her incredible transition from a sprinter to a marathon runner. Join us as we explore her inspiring story and the lessons learned along the way.

Main Content:  
1. The Spark of Inspiration  
Canvi's journey into running began with her background as a sprinter, primarily focusing on the 100-meter dash. Despite her expertise in short-distance running, she felt a pull towards long-distance events after volunteering at mid-marathon events. "It’s really cool to help runners, but I would love to be on the other side," she reflected, highlighting the allure of the marathon experience.

2. Transitioning to Long-Distance Running  
Initially, Canvi had never run beyond a kilometer until her early twenties when she decided to take on her first long-distance event—a challenging 8K. "I went from couch to 10K, and after bragging about completing it under an hour, I felt the urge to prove myself by attempting a full marathon," she admitted. This determination, fueled by a mix of ego and ambition, set her on the path to marathon training.

3. The Challenges of Training  
Training for a marathon proved to be a significant challenge for Canvi. "The most difficult part was waking up at 5 AM and convincing myself to go for those long runs alone," she described. Despite her expertise as a physiotherapist, she found herself navigating the training process with a trial-and-error approach, often feeling unsure of her strategy. "It’s easy to give advice, but executing it is another story," she noted, emphasizing the importance of discipline and commitment in training.

4. Race Day Experience  
The excitement of race day is palpable, and Canvi captured that thrill perfectly. Picking up her bib at the Expo Centre was a highlight, filled with anticipation and camaraderie among fellow runners. However, as the night before the marathon approached, nerves set in. "Forcing myself to sleep was a challenge, knowing I needed rest for the big day ahead," she recalled, sharing the mental hurdles that accompany such an event. 

5. Key Takeaways for Aspiring Runners  
Canvi’s journey from a sprinter to a marathoner is filled with valuable lessons for anyone considering a similar path. Here are some key takeaways:  
- Start with small goals: Transitioning from short sprints to long distances requires gradual progression.  
- Embrace the community: Engaging with other runners can provide essential support and motivation during training.  
- Focus on discipline: Establishing a routine is crucial, as training requires commitment and consistency.  
- Acknowledge the mental aspect: Overcoming mental barriers is just as important as physical training; believing in yourself is key.

Conclusion:  
Kanvi Bhavsar’s inspiring journey highlights the transformative power of running. From her initial struggles to her eventual triumphs, her story serves as a reminder that with determination, anyone can conquer their goals. Whether you’re contemplating your first marathon or looking to improve your running skills, remember that the journey is just as significant as the destination. Embrace the challenges and celebrate the victories along the way.

Tags: #Running #MarathonTraining #FitnessJourney #CouchToMarathon #Inspiration #RunningCommunity #LongDistanceRunning #PersonalGrowth

Transcript

SPEAKER_05 0:06

Hey, what's up, y'all? It is your boy, Alan Maldo, your host of Mal20 Mindset. This is the running podcast for elite runners, novice runners, and those that love supporting runners in their lives. I got an incredible runner, an incredible guest. Um, Canvi, Bob Czar, welcome to the show. How are you doing?

SPEAKER_00 0:29

I'm okay. Thank you for having me.

SPEAKER_05 0:31

How are you? I'm good. Thank you. Thank you for bearing with me. Um, but let's let's get into it. Let's get into the conversation about running. Where did it all begin for you? Where did running start for you? Was it a thing of fitness? Was it about sort of mental clarity, escapism? What got you into running? Where did it all begin?

SPEAKER_00 0:52

I think I've always been a runner, but I've always been like a sprinter and a hundred meter runner, never a long distance or an endurance athlete. Yeah. But I'm a sports and anastas physiotherapist, and um during my internships and while I was studying, I volunteered to help out a lot of runners mid-marathon. And I think with one of those events, I realized that it's really cool to help runners, but I would love to be on the other side. Like I feel like that looks cooler.

SPEAKER_02 1:19

Yeah, yeah, yeah, yeah, yeah, yeah.

SPEAKER_00 1:22

I still love helping runners, but I think the other side's a lot more cooler.

SPEAKER_03 1:27

I'm sure.

SPEAKER_00 1:27

So now I just gone into learning from the hair. I mean, you know how everyone starts, you know, a 5k, a 10k, and then the distance keeps adding up suddenly.

SPEAKER_05 1:36

Okay, so so you did um so did you run in school, you ran in college, you what it what did you run prior?

SPEAKER_00 1:43

So I used to run in school, but I was a hundred meter sprinter.

SPEAKER_05 1:47

Okay.

SPEAKER_00 1:48

Never, never before had I run anything beyond one kilometer or even a mile, actually.

SPEAKER_03 1:56

Oh wow.

SPEAKER_00 1:58

It was only when I turned like 23 or 24 when I decided to take up like my first long distance run, and that was like an 8K. Like that was the longest I'd ever run then.

SPEAKER_05 2:08

Ow. Okay, so you go from this 100-meter dash to what is it, 5Ks, 10Ks? What was your, I guess, what was your initial thought before you got into deciding, or rather, you decided to run a marathon? Like what were what were the races prior to that? Was it just, all right, I'm going 100 meters, I ran a couple times, I ran this 8K, now I'm ready for 20, I'm ready for 42 of these Ks. So what what what sort of sparked the idea to go from 100 meters, 8K to marathon? Like what what how did you get to that?

SPEAKER_00 2:46

Uh this is gonna sound a little silly. I'm embarrassed to admit it. I mean, I went from couch to 10K, basically. Okay. And I think I was bragging to somebody that I did a sub 60, 10k, and I was really happy about it. And they said, oh, but like, can you do a full marathon? And I'm like, of course I can. Again, I was just being arrogant.

SPEAKER_03 3:07

Right, right, right.

SPEAKER_00 3:07

But then he just said that you can't go from couch to 42 within like six months. Like that's impossible. And I thought, okay, you know what? If a boy is telling me I can't do this, I need to prove I'm wrong.

SPEAKER_05 3:19

There it is. There it is.

SPEAKER_00 3:20

It was just ego running at that point.

SPEAKER_05 3:23

Okay, so so did you so did you, oh, so was that was it? So the so the so the so the so the homie was like, hey, you can't do it. You was like, you know what? I'm signing up. Is that so the so it's literally just that.

SPEAKER_00 3:36

It was just ego running.

SPEAKER_05 3:38

Yes, yes, yes. So, okay, so you really went from couch to 42k. All right, so let's let's talk about the training. So you went from 100 meters to now you're getting ready to do long distances. How did your training change change? And I know you are you've been so helpful to other runners. How did you help yourself? How did you help yourself during training?

SPEAKER_00 4:00

Uh, I think it's very different when I advise my runners to do something because I'm just talking. But then when you actually put in the hard work, that advice is just used at the point.

SPEAKER_03 4:11

So you ignore your own medical advice? Like, ah, I wouldn't even advise myself that. So that's so is that what happened?

SPEAKER_00 4:20

Not really. But you know, you tell them to put in the training and to like focus on training, focus on nutrition, focus on sleep. But it's so easy to talk about it. It's so difficult to actually do that.

SPEAKER_05 4:30

Executing is everything. Yeah. So what did you do for training? Like, what did you do for training? Like, because you're coming, like you said, you're coming off the the couch. You got this, you got your your ego is driving this thing. Um so what training did you like? Did you look things up? Like, how did you know what to do to prepare for the marathon?

SPEAKER_00 4:52

I didn't actually. It was a lot of like trial and error and like Google. My first marathon was in like 2018. So this was before Chat GPT and before running was like this trending.

SPEAKER_03 5:05

Yep.

SPEAKER_00 5:07

So it was just a lot of trial and error. Like I made so many mistakes with my first marathon that I would that now that I look back upon it, I'm just like, that was so silly of me. But I made so many mistakes. I didn't train very well.

SPEAKER_03 5:19

Okay.

SPEAKER_00 5:20

Didn't know much about it. It was just a lot of like learning as you go. Uh it's much, much, much very difficult.

SPEAKER_05 5:27

Yeah, no, I completely understand. I started running in 2018. And like you mentioned, there wasn't there wasn't any memes, there wasn't any videos. Like I would literally run into other runners and be tucked off in the corner, like sharing war stories. Like, so what did what so what secrets have you learned while running? Like it was like this underground sort of community as far as information in regards to running marathons, like getting like the anti-chafe stuff, the jails, all of that was you learned on the way. So what was the difficult, what was the most difficult part of training? Was it dealing with injuries? Was it like managing your schedule? You know, what was what was sort of the d most difficult part for you during your training?

SPEAKER_01 6:14

I think for me, for my first mile, I think the most difficult part was waking up at 5 a.m.

SPEAKER_00 6:20

and then just doing that run, like just getting yourself out of bed and then going for that extremely long run and just convincing yourself that you have to do this.

SPEAKER_03 6:28

Right.

SPEAKER_00 6:29

I didn't have like a running buddy, I didn't know a lot of runners back then. So it was just me trying to do this all by myself. And it got really hard because again, I think I wasn't sure what I was doing, so I didn't know what distance I was running, what my plan said I should be doing. I had no idea what a tempo run was. So just like playing things by the ear. And I think, yeah, I think I I think training is still the most difficult part about running a marathon. It's not the marathon, it's the training.

SPEAKER_02 6:54

Yes, it is.

SPEAKER_00 6:55

Uh just getting yourself out of bed, going through that run, even though you've just because you've promised yourself you need to do this, just getting yourself out of bed is the most difficult thing to do.

SPEAKER_05 7:05

Man, talk about it. Um, talk about it. I gotta, I still gotta go run, go on my run today. So um it's it's it no matter how whether you started yesterday or you started 10 years ago, you still have those sort of obstacles for different runs. Um so so let's talk about the race day. Like, so you you you're driven by ego, you're out here training blindly, you're training blindly. Um just learning as you go. You get to the day. Now your ego has led you to which marathon did was your first one? And um how did you feel as far as the experience of Marathon Day? Like there's a lot of listeners right now that may have not, may have are in the in the route of their first marathon or thinking about their first marathon. Please describe to them how you felt your first day in the whole marathon experience as far as picking up the bib, race day, etc.

SPEAKER_00 8:04

I think, I mean, picking up the bib is the best part. The excitement at the Expo Center is unbeatable. Like you meet so many runners. You love looking at the t-shirt, you love looking at your bib, um, just getting in touch with a lot of different runners. Like, that's the exciting part. It's the night before the marathon when all the nerves set in, and you're just like, I need to go to bed by 11 p.m. if I want to be well rested for the run. And then forcing yourself to go to sleep somehow.

SPEAKER_05 8:31

Yeah. Um, I'm always up. The last marathon I ran, I was up till, of course, like one o'clock in the morning, can't go to sleep. No. I in my head, I've my my left knee started hurting all of a sudden. I'm like, oh my God. Like, okay. Really? So the morning of it was completely fine. It was totally in my head. So what happens on race day? You get there, you're with your corrals, you're laced up, you're stretched out, you're ready to start this marathon. What are the what are the what are the feels that you're feeling at this particular moment? Like you're your minutes, you're you're 20, 15 minutes away from starting. What is going through your head?

SPEAKER_00 9:13

God, I hate this feeling. Um, so like I'm from Mumbai, and um my first marathon was the Tata Mumbai marathon. And I don't know if a lot of people know this, but it's it's a really difficult marathon compared to other marathons. And what makes it difficult? The humidity is always over 60%. It's kind of hot, like it's always somewhere between 25 to 29 degrees Celsius. So it's kind of a hot marathon to run. Okay. And they've got like six to eight elevations um after like during the route, especially most of those elevations are after the 20-mile mark. Oh, yeah, that sounds crazy. It's kind of a difficult marathon.

SPEAKER_03 9:56

That sounds crazy. And that was your first one, okay.

SPEAKER_00 10:01

So in my head, I'm just thinking, I am so not prepared for this. The best I can do is try my way through. There's not been a single marathon since then, but I've not had a few tears at the start line. Like, forget the finish line. I start tearing up at the start line. Like, I'm always so nervous about it.

unknown 10:20

Oh.

SPEAKER_00 10:20

And I'm assuming everyone else's.

SPEAKER_05 10:22

Right. No, no, exactly. That sort of energy right before the gun goes off is is man, it's electrifying. So the gun go, the gun goes off. You're a couple, you're a couple steps into this marathon. What are you thinking? Where where's the ego now? I wanna, where is the ego now as you're a few steps into this humidity field, elevation field marathon? This this difficult of America marathon at that. How are you feeling the few steps into this marathon?

SPEAKER_00 10:59

I think I think the first 5k are a lie. Like, whatever you feel in the first 5K, it's a total lie. That's not how the rest of your marathon's gonna go. Total lie! It's a total lie. So, like it's like you said, I think I have knee pain that's in my head. That's not real pain.

SPEAKER_03 11:14

Yep, yep, yep, yep.

SPEAKER_00 11:16

So yeah, I think the first couple of minutes in are very exciting because you still have a lot of people cheering for you. It's after the first kilometer, the first mile, when the crowd starts thinning a little bit, that's when you go, like, okay, this is real. One down, 41 kilometers to go. That's a long distance.

SPEAKER_05 11:35

Yeah. Oh, yeah. So let's let's go ahead and get to the nitty-gritty. Let's go to what this pod is about, the Mal20 mindset. This is the wall that happens when you run these marathons. It, it, it, it's, I sometimes refer to it as the bully from the fifth grade that comes around the corner to remind you of all the things that you haven't been healed from. So, so what now was it? And what were you thinking? What were the thoughts going through your head when you hit that wall?

SPEAKER_00 12:06

Uh, I think it's always mile 20. I didn't know if this was a universal thing, but I think it's always mile 20. Um, okay, fair for my first marathon, my training wasn't as good as it should be. So I did hit the wall way before mile 20. But ever since I've done like four more marathons, and I've always hit them all. I've always hit the wall around that.

SPEAKER_02 12:30

Right, right, right.

SPEAKER_00 12:31

Yeah. So either you defeat it or it defeats you. There's no other way around it.

SPEAKER_05 12:36

Yeah, yeah, yeah. Uh but yeah. So what were you thinking as far as when it when the and then that first marathon again? So it happened earlier. Which which mile was it? Was it like 16, 17? What mile was it?

SPEAKER_00 12:50

Kilometers. You'll have to convert for me. But it was around the 24k mark.

SPEAKER_05 12:56

Okay, okay, all right, all right, all right. I think that's uh that's what is the 24k mark? Was that that that's a half? I think that's a half. Yeah, you were at the half.

SPEAKER_00 13:04

That's a little more than a half, yeah.

SPEAKER_05 13:06

Yeah, yeah, no, yeah, a little more than a half. Okay, so the war happened then. Okay. So how did so what were your thoughts?

SPEAKER_00 13:11

Like oh, so bad. I think I was in tears between until then to mile 20. I was easily in tears. I was just like, why did I do this to myself? I never want to go through this. Again, start a Mumbai marathon. It's hot, it's humid, you're sweating. Um, you do have a lot of people cheering for you and dancing on the way. And again, it's like it's like a massive street party. So you're you're constantly stimulated.

SPEAKER_02 13:39

Right.

SPEAKER_00 13:40

But it's a very difficult run. Luckily, I so I always put my airpods on, I can like hear messages. So luckily, I always have like someone sending me like jokes or like something funny, or like even just joking about my face, that's fine. As long as someone's keeping me laughing.

SPEAKER_03 13:57

Right, right, right.

SPEAKER_00 13:59

I have this thing where I try to get in as many power-ups from the cheering crowd as I can.

SPEAKER_05 14:06

Yes, yes, yes, yes. I I talk about the energy from the fans and just the people that come out and support. It's like not nothing in no place I've ever experienced outside of marathons where just a group of people are so positive and so supportive, and it doesn't matter if they showed up for you, they're still rooting for you as if they were there for you. So it's it's so empowering. And so how did you get so you get to Mal 20? You get to Mal 20, you've been fighting yourself since since Mal 14-15.

unknown 14:39

Yeah.

SPEAKER_05 14:39

You get to the get to this 20. How do you how did you get over the wall, or did you carry the wall all the way to the finish line? Like well, how did you get over it?

SPEAKER_00 14:50

Again, I think the Wimber Marathon is cruel because they've they've kept the worst elevation at mile 20. So by the time you've given up physically, and all you have is like some sort of mental push. You see this random ascent of like 68 meters, and you're just like, okay, that's the next two kilometers. How do I do that? So bad. So so so cruel.

SPEAKER_05 15:15

So how did so how did you how did you persevere? Like you just one foot at a time, like how did you get up those hills?

SPEAKER_00 15:23

Um, I think this is what I tell myself every time I cross that hill. If I stop, I'm gone. Like I will not be able to finish at a time I like. So the only way to get through it is look down, one foot in front of the other, and keep going until you see a descent.

SPEAKER_05 15:39

Come on.

SPEAKER_00 15:40

Um, and maybe sacrifice a few tears just on the way.

SPEAKER_05 15:44

Okay, so so you you you you got past mile 20. You this was led by eagle straight off the couch. Um I don't recommend that. You cross the finish line. How does it feel? And did you call that that that boy that that that said that you couldn't do it immediately? What what what happened as soon as you cross the line?

SPEAKER_00 16:11

Uh fortunately, that silly boy was not my first thought. So I'm happy about that. I think my first That would be really sad if that was my first thought. Um I think it was just euphoric. You know, that feeling that you can do hard things and you can do things that not everyone can. That that has a that has a only like people who finish a marathon will ever understand what it means to just have that feeling. It's not bragging rights for the rest of the year. It's just it's instant confidence. Like that that sort of con you don't get that sort of confidence with anything else. Like it's a very difficult thing that you achieved, and somehow you pushed yourself. And at the end of that finish line, the pain, the anxiety, the the the toughness, everything suddenly disappears. Then suddenly you're like, you know what, the district was so worth it. Um not like I think it's the I think the best way to describe it is it's euphoric. It's I understand runners high, but crossing that finish line has a very different high. And that feeling can last for so long.

SPEAKER_05 17:14

Listen, I I my first in my first person on the pod was a person that hates running. Um shout out to Jam. Um, but she her experience of running a marathon is a true testament of how it sort of empowers you, whether you like running or not. But being able to accomplish and doing hard things and just proving to yourself, and I know uh I've helped several people run their first marathon, and it brings a joy in watching how empowered they feel afterwards because no one helped you. You can't get help. There's the help is not coming. You it is it's just not it's you have to do it, and it's a certain self-confidence that you get that like you said, I can't explain or give that to anyone that hasn't ran a marathon. My my next question is how has uh that marathon changed you since since completing it? Since completing it, you did you did it did it all off of ego, but what it so what so how does it change you in your regular life, your personal life, business, just all the way around?

SPEAKER_00 18:33

Honestly, that's one marathon has changed my life. Like, even if I hadn't done any other marathons after that, if that was my only marathon so far, I think that it's that itself made so much impact. Like since 2018, I am now seven plus years into my career as a sports physio. Uh I've specialized in drumming. I I worked in London for like three years helping runners cross finish line. So now I'm not only helping myself, but I've now helped over 300 to 500 runners cross the finish line painfully. I'm so proud of it. Like more than the medals, I'm more proud of the achievement they've had because I was able to like be a part of their running journey as well.

SPEAKER_02 19:12

Yeah.

SPEAKER_00 19:13

And again, if I hadn't done that first marathon, I wouldn't know what it's like to be a no-vice runner and then have to help other noise runners.

SPEAKER_04 19:20

Yes.

SPEAKER_00 19:22

So professionally, like my career's changed drastically. Like it's it's it's given me so many opportunities on the way that I'm just so grateful for. Um, I think runners become the best sort of clients, the best sort of patients, the best sort of friends. I made so many friends on the internet because of running. I've met people I would have never met otherwise. Um it's just the kind of people, the community is so strong. And I don't see any other sport that has a community that is this strong. Um, and the running's just given me a community. I think personally, I was never a confident person. I grew, I was very shy when I grew up. Uh, I would not be able to speak on a podcast like this growing up at all. Uh, but running's just given me a confidence. I just it fills over into your life. You know, you suddenly feel like, I did that. So how hard can anything else be? Um, yeah, it spills over into your confidence, into your lifestyle, into your attitude, everything. Um, I do tell everyone that running's a really good sport. I mean, as a physician, I'm always telling people that you should be running. It's it's a myth that running ruins your knees. That's that's a lie. I feel like running will do so much good to you, just personally, physically, mentally, name it. I've not met a single runner who's hated running and actually not felt good about going for a run.

SPEAKER_02 20:44

Right, right, right.

SPEAKER_00 20:45

I mean, you may hate it, but you may not you'll never feel bad about going for a run.

SPEAKER_04 20:50

It's a love-hate situation sometimes, every day. Um, it it it it's just like any other personal relationship that you love the person. It ain't always good every day. So, yeah, no. I'm sorry.

SPEAKER_05 21:00

But you never regret your runs. No, not at all. So my question, my my sort of last question before we get into our speed questions is there's uh I it sounds like an auto-call for for real. Um there's somebody listening right now. There's a person that is on the fence that is considering running their first marathon. What would be your biggest tip to them?

SPEAKER_00 21:29

I wish someone would have told this to me, especially now that Instagram is so big or social media so big on running. My only four words of advice is your time doesn't matter. Don't compare yourself to those random stats people post. It it really doesn't matter. Um social media loves to normalize 42.2 or 26 miles, and while it just sounds like 42 or 26, that's a massive distance. Um and the fact that you've one decided to trade for it to put yourself Through that extremely ridiculous 16 block training. And three just showed up to the start line. You're already a winner. Forget if you finish, if you don't finish, if you finish at six hours, four hours, it doesn't matter. You're a winner just for showing up.

SPEAKER_05 22:14

Yeah, no. Beautifully said, beautifully said. So we're gonna go into the last segment of the pod, which is my knees out speed question. Knees out is uh my running crew, knees out coalition. Shout out to the guys. Um so you answer, it's one word answers, but of course, please elaborate. Um it's knees out for yes and knees in for no. All right.

SPEAKER_00 22:39

So for yes, in for no.

SPEAKER_05 22:42

Yes, yes, yes, exactly. Knees out. It's get your knees out. So here we go. Did you ever think about quitting during training, but you still showed up for yourself?

SPEAKER_01 22:55

Every time. Knees out, so often.

SPEAKER_05 23:00

Okay, all right. Did you um do you believe everyone has at least one marathon?

SPEAKER_01 23:08

I'm gonna get hate for this answer, but knees in, no.

SPEAKER_05 23:14

Okay, okay, no, no, listen, listen. I I I'm I I've I've asked this question to several runners, and the majority always takes a ball. They are like, ooh, ooh, I don't know, I don't know. So listen, that is that has been a common answer. So the next the next question is this This is more of a trick question. So is it is the marathon more mental or physical?

SPEAKER_00 23:40

It's 100% mental. The physical part is easy, it's the mental part. My fancy mindset. Not everyone has that.

SPEAKER_05 23:47

Yeah, that's a that's a fact. That's a fact. That's a fact. Okay, now you've ran several marathons. So my next question is would you run an ultra?

SPEAKER_02 24:00

New out.

SPEAKER_00 24:02

Yes, definitely.

SPEAKER_05 24:04

I'm so excited. I'm I'm I'm so excited to sign up and figure out which ultra I'm gonna run. I've never ran one, but I'm just super enticed by the idea of running in nature for that long. So that's that's sort of what's driving me. I'm I'm ignoring the mouse. I'm ignoring the K's. I'm I'm ignoring that and just like, okay, I'm gonna be in nature. I'll be fine.

SPEAKER_00 24:27

Um Yeah, you'll enjoy.

SPEAKER_05 24:28

Exactly.

SPEAKER_00 24:29

Actually training for my I'm actually training for the world's highest marathon right now. It's in six months.

SPEAKER_05 24:35

What do you mean? The world's highest what's which marathon is this?

SPEAKER_00 24:40

It's called the Ladakh Marathon. It's officially the world's highest marathon and the toughest because of the altitude. Yeah. And I'm planning to do a full marathon there, but they also have like a 75 and 112 kilometer distance. So if I ever do an ultra, it would be that.

SPEAKER_05 24:57

So, okay, now you now you got me into so the high that sounds I'm always into to to to to wow stuff like that. This is now that's now you got me interested. Um, so in the training, are you like running an elevation mask? Like, how are you getting prepared for the elevation?

SPEAKER_00 25:14

So um I currently train um in like an indoor facility that sort of recreates or simulates an environment at 5,000 meters above sea level, but this is like double of that. And the marathon starts with a descent, so you go from a higher altitude to a lower at uh altitude. But again, I think they're really cruel because towards the last, I think after mile 20, you go from a lower altitude to a higher altitude to finish the race.

SPEAKER_05 25:43

And you chose this, and you chose this. Okay, all right, all right, all right. I'm gonna definitely look that up. All right, so la lastly, my last question is do you think a person can change beyond the mouse?

SPEAKER_01 25:56

What do you say? Do you want to repeat that again?

SPEAKER_05 25:58

Yeah, so do you think running? Sorry about that, do you think running can change a person beyond the mouse?

SPEAKER_02 26:09

Yeah, these are. Yeah. Yeah, definitely.

SPEAKER_05 26:13

Beautiful, beautiful, beautiful. Um listen, uh, I am extremely interested in in how you help runners as far as what are some of the things that you give them uh are information that you give them to help them move forward and and accomplish this great goal. Like what in in regards to how and what you do for your profession, please give me give the audience a quick insight of you know what you do, how you help them, and then also your your information, because I'm sure there's some runners out here that is is inquiring about different things, including myself. So please, please give a short description of what you do and how you provide help to runners.

SPEAKER_00 26:56

Serve a sports physio, but then I specialize in running because running is my sport, and I mainly treat injured runners. Um, I take extra pride in treating runners who come to me three weeks before the marathon. I feel like they bring a special challenge, like, oh my knee hearts, can I still run the marathon though?

SPEAKER_04 27:13

Um I'm dead net. I've dead net several times. Yeah.

SPEAKER_00 27:19

Yeah, but yeah, we mainly deal with injuries and like injury prevention. So, yes, you've got to run injury once, but let's make sure you can go back to running and never get that injury again. And a lot of um work we do work uh revolves around their training plan, their strength and conditioning. Um, what most runners don't realize is that when you run, you produce more than six to eight times your body weight, depending on your pace, and different structures absorb different sorts of force. So if I weigh, like, say 40 kgs, I'm definitely producing a lot more than that. So my body should be able to withstand that sort of force for a period of three hours to five hours to six hours, depending on how long you're gonna be running. So we advocate strength training, we advocate uh eating well. A lot of our female clients tend to run to lose weight, but then we need to explain that you need to run on fuel, and that's the only way you'll ever be able to run a marathon.

SPEAKER_01 28:09

Yeah.

SPEAKER_00 28:09

Um, so we help them with getting on the right nutrition plan, getting on the right supplements, getting on the right training plan. Um, most often runners tend to skip their interval runs and tempo runs, but those are the runs that actually help you uh perform well rather than just the easy runs. Right. So we help them with their training plans as well. Um, and then a lot of like injury prevention workshops. So with running, I know it's an easy sport, it's a cheap sport. You just put on your shoes and you go running, but that's not how it works. You there's a lot of work that happens in the background. The general rule of thumb is for every two runs, you want to make sure you've got one legged in, which is very specific to running.

SPEAKER_05 28:51

Beautiful. Listen, no, thank you, thank you, thank you, thank you for that. I'm pretty sure it's a lot of listeners taking notes and understanding that strength training is important. Um, listen, thank you, thank you, Canvi. This has been an incredible conversation. I really enjoyed your first your first marathon and and even from couch to marathon. And how how and what was the time? I guess you went from couch to marathon, and and in and what was the time frame of that?

SPEAKER_00 29:23

I've done so much better since then. Five hours, 35 minutes.

SPEAKER_05 29:28

I'm not talking about the time for the marathon. I'm talking about the time where you was like, I was on the couch to then running a marathon. What was that? Was it like a year? Was it like six and a half months? Oh my God, you're incredible. You're incredible. Okay, no, no. See, you're you're you're a superhero. And again, appreciate you sharing your story, just like many other runners and incredible human beings in this running community. Um, shout out to everybody and all their superhero powers, man. This is another incredible episode of Mal20 Mindset, y'all. Peace.