2 I Tower Twisters, Annanagar

30
Solemates
A few impressive experiences of
novice runners

24 14 09
TABLE OF CONTENT

Zero to Ultra- A women’s

Journey in Marathon Mastery
Encapsulates the remarkable
transformation from a beginner
to an extraordinary marathon
runner.
Millets Unleashed- The
Nutritional Powerhouse
fuelling Health and Vitality
Rediscovers the Ancient
grain’s remarkable potential
Couch to 5k- The Journey
Begins
Where every step brings you
closer to newfound strength
and endurance

12
Journey of endurance-
A personal expedition through
26.2 miles
A testament to human resilience
and determination.

17
Runners Rehab- Navigating
Injuries when the road strikes
21
Busting plateaus- Strategies
11
Building resilience- The
for Reaching New Heights in Foundation for Fitness
back
your Fitness Cornerstone to conquer any
A meticulous dance between
An insightful guide with obstacle on their fitness
patience and perseverance
tactical and proven methods journey

16
Strength at 40- Why Weight
training matters for Women
Embracing weight training
empowers women to a vibrant
life

28
Mind over plate- The Science of
Weight Loss
Shedding pounds by harnessing
the power of the mind
32
Brewing Connections- The
importance of Caffeine and
Conversations
Sets the stage for genuine
connections and vibrant
discussions
26
Breaking Boundaries- Women
making Strides in Long
Distance Running
Defying stereotypes and
shattering records with each
step
Meet the writers
Srividya is a Gold Medallist in
Nutrition & Dietetics from Madras
University and holds certifications
in Precision Nutrition in Behaviour
change psychology, & Sleep, Stress
Management and Recovery. Contact
her on WhatsApp at 9884835729
or email admin@the8thelement.in
For info http://www.the8thelement.in
Lalitha Chandrasekhar, Counseling
Psychologist with over a decade of
experience. She joined TT in 2023 to
prioritize physical fitness, aiming to
promote overall well-being and vitality
by integrating a holistic approach.
Joshua is an avid runner, gym
enthusiast and cyclist with a decade
of experience in endurance sports. He
now shares his insights to beginners
who wish to embark on their journey
from the couch to their first 5k.
Anuja who has a lifelong passion for
sports, transitioned from a squash
enthusiast to fitness after college.
She joined TT since its inception. She
integrated weight training into her
routine 8 years ago, enhancing her
strength and running efficiency. As a
dedicated member of Tower Twisters,
being part of the twisterhood is her
most cherished experiences.
Alli Premila is a sports enthusiast
and a fitness freak, a lady with large
heart and tremendous passion for
motivating people across all age
groups for wellness.
4 I Tower Twisters, Annanagar
Dr.Amit an Orthopaedic Surgeon
by profession joined TT in 2015 as a
means to improve his health. Over
these years of running, he had the
opportunity to study running, as
well as it’s many nuances from the
inside. This has given him a unique
perspective, both as a doctor and
a patient when it comes to running
related injuries.
Shaji is into Apparel business, became
an endurance cyclist after joining TT
in 2015, earning his maiden Super
Randonneur title in March 2024.
Suganthi a Siddha medical
professional, joined TT in 2023
and ran her debut full marathon at
FCM2024. Running is her spiritual
journey, complemented by her love for
nature and adventure.
Shrenik an ardent fitness junkie, stress
free runner, businessman and father
of 2 Daughters. He loves to socialize,
travel and Party. Been a runner for 9
years now with tower Twisters.
Srividhya.G.Prasad (Vidhya), a
Software professional - with a love for
running, coffee and books. :-)
Chandru an Investment Consultant
and Chennai Masters Athlete, joined
TT in 2022, to re-ignite his childhood
dreams in athletics and Long distance
running.
Twisterhood
Ten Years In, and Our Strides Continue.
The Tower Twisters (TT)
family affectionately known as
‘Twisterhood’, are a community of
people passionate about running,
fitness and fun! We began this
voluntary group on April 2nd,
2014, with the motto of integrating
running into the daily routine of our
neighbourhood residents. Now, at
our 10-year mark, we have grown
with people running, cycling,
swimming, playing badminton,
and engaging in strength training
to maintain their fitness.
Prior to April 2nd, 2014, the
streets of Anna Nagar and its
surroundings were tranquil in the
mornings. Now, they’re abuzz
with various running, cycling,
and triathlon training groups. We
take pride in knowing that we’ve
facilitated significant lifestyle
changes for many individuals.
Every year leading up to our
annual event, we organize
engaging challenges to welcome
new members into our community
and inspire them to embrace
running as a part of their lifestyle.
The TT Annual Challenge attracts
enthusiastic participation from
regular members as well. This
time it was four action-packed
weeks, with participants engaging
in a variety of activities, with
highlights event. Credits for the
success goes to the dedicated
team leaders, mentors and
organizing teams. This challenge
also serves as prelude to the
Tower Twisters annual event, the
Neighborhood Run 2024.
In this decade of running, our
community has experienced
remarkable growth, with many
achieving milestones like
completing Comrades, full
marathons, and ultra marathons,
while witnessing an increase in
diversity within our group. The
rise of women embracing long
distance running and recognizing
the significance of physical fitness
and strength training has surged.
One of the proud moments in
this decade long journey was,
when Yours Truly(Vikram)
was the Race Director for The
Chennai Marathon( one of India’s
top marathon), Twisterhood
and running community came
together to pull off one of India’s
most prestigious marathon.
Another highlight framing our
journey together as people and
as a community was during the
2019 Neighbourhood Run, where
it was our privilege to partner
with Corporation of Chennai, and
the then Honourable Corporation
Commissioner, to raise awareness
about the importance of voting at
the time of the previous general
elections.
This growth is a testament to
the unity and dedication of our
large community, gathering every
morning at 5 am at Bougainvillea
Park, which has become a safe
haven akin to home. This sense
of trust has attracted more
individuals to join and persist
in their running and training
endeavors.
We cherish the bonds and
transformations fostered within
our TT family, urging ongoing
involvement and support for
our collective journey towards
Running, health and fitness. Let’s
pay it forward by sharing support
and knowledge with newcomers,
fostering unity, and recognizing
that contributions enrich the entire
community. Together, we achieve
more than we could alone.
In loving memory of our esteemed
running Encyclopedia Venu Sir,
whose passion and guidance
continue to inspire us through
every stride.
The inaugural issue of Strides
Magazine debuted in 2017 to a
warm reception. Two years later,
in 2019, the second edition was
eagerly embraced by the running
community
This edition of Strides represents
our ongoing effort to connect
with individuals who may still be
on the sidelines, as well as those
who have recently begun their
fitness journey. Our goal is to
address common questions and
concerns, providing reassurance
and encouragement along the
way. We remain committed to
making a positive impact in the
lives of those around us, and
we’re grateful for the unwavering
support of every member of the
TT family and their loved ones.
Together, we look forward to
embarking on a continued journey
filled with growth, camaraderie,
and success!
Vikram Mohan
Founding Member
Tower Twisters
A Running & Fitness Magazine I 5
Editors Note
Introducing Charumathy, the
editor of Strides magazine.
With a rich background as
a devoted mother of two
boys, she brings valuable
life experience to her role.
Charumathy finds joy in
running and has been part of
Tower Twisters for nearly nine
years. Embracing a natural
lifestyle, she values holistic
approaches to wellness.
She believes in empowering
individuals to develop self-
awareness, empathy, and
resilience through personal
growth and self-discovery for
the whole world.
Dear Readers,
As the editor of Strides
magazine, I am thrilled to share
6 I Tower Twisters, Annanagar
with you an exciting milestone
in our journey. This year marks
the 10th anniversary of our
running group, a decade filled
with passion, dedication, and
countless strides toward our
shared goals.
Since our inaugural edition
in 2017, followed by the
second edition in 2019,
Strides has been more than
just a publication—it’s been
a beacon of inspiration and a
source of valuable insights for
the running community. Now,
as we launch our third edition,
an e-magazine brimming with
articles aimed at promoting
running and addressing
common doubts, we reflect
on the strides we’ve made and
the impact we’ve had.
As the chief editor of Strides
magazine, I recently had the
privilege of diving into the
wealth of knowledge and
experience shared by our
talented contributors. Each
article was a testament to the
passion and dedication that
runners bring to their craft,
and it was truly an honor to edit
and work on such authentic
and inspiring stories.
From Suganthi’s exploration of
women breaking boundaries
in long-distance running to
Chandru’s insights on millets
and how it helps in health
and vitality, every piece
offered valuable insights
and perspectives. Amit’s
exploration of overcoming
running injuries, Joshua’s
journey from couch to 5k,
and Premi’s remarkable
transformation from zero
to ultra marathoner were
particularly captivating.
Srividhya’s examination of
mindful eating, Shaji’s personal
expedition through 26.2
miles, and Shrenik’s emphasis
on strength training as a
foundation for fitness provided
invaluable guidance and
inspiration. Anuja’s advocacy
for weight training for women
and Lalitha’s strategies for
busting plateaus were equally
enlightening.
And of course, Vidhya’s
delightful piece on caffeine
and conversations reminded
us of the importance of the
social aspect of running and
the bonds it fosters within the
community.
Reading through these articles
was not just informative
but also deeply enriching.
It reinforced the notion
that running is not merely a
physical activity but a journey
of self-discovery, resilience,
and personal growth. I am
immensely grateful to all our
contributors for sharing their
experiences and expertise,
and I have no doubt that their
words will continue to inspire
and empower our readers on
their own running journeys.
And lastly, I would like to
extend heartfelt thank-you
note to the individuals who
have played pivotal roles
in making this magazine a
resounding success.
Vikram one of the founding
members of Tower Twisters
has been an incredible support
and leader for TT since its
inception in twenty fourteen.
His dedication to organizing
groups, maintaining unity,
scheduling sessions, and
securing venues without
any compensation truly
highlights his selflessness and
commitment to the community.
His inspiring aspiration for
Tower Twisters to persist
with unity and expand into
a more extensive, enduring
community really deserves
sincere appreciation.
Vikram was the visionary who
first conceived the idea of
starting the magazine. He sees
the magazine as a cherished
project, like a baby, that
he’s nurturing with care and
dedication. This magazine will
surely be a wonderful platform
to celebrate achievements,
share stories, and strengthen
the bonds within the Tower
Twisters community.
It’s remarkable how Mr. Vikram
has not only been a pillar of
support for Tower Twisters but
also prioritized creating a safe
and inclusive environment for
everyone, especially women.
Despite challenges like
differences, arguments, and
disagreements within the
group, he consistently voiced
everyone’s viewpoint while
fostering unity and ensuring
that every member feels
comfortable and secure.
A special acknowledgment
goes to Mr. Satyanarayanan,
an invaluable member of the
Tower Twisters community,
consistently contributing to
the success of TT’s events
despite his busy schedule.
It’s wonderful to recognize
his dedication and support.
He played a crucial role in
design and creation which
transformed our magazine into
a dynamic e-publication. Like
a skilled midwife, he guided us
through the process, ensuring
the smooth delivery of our Remember that every stride
digital baby. you take is a step towards better
health, increased vitality, and
I also want to express my
personal fulfillment. So, let the
gratitude to Vidhya, whose insights gleaned from these
meticulous editing elevated articles propel you forward
the quality of our content, and as you embrace the joys and
to Anuja, whose unwavering challenges of physical activity.
support buoyed the entire
team throughout this journey. Here’s to a future filled
Your contributions have been with countless strides,
invaluable, and I am truly breakthroughs, and
grateful for your dedication achievements. Happy running,
and commitment. and may your fitness journey
be as rewarding as it is
Whether you’re a seasoned transformative.
runner or just starting out
on your fitness journey, I
trust that you have found
Charumathy
inspiration, guidance, and
motivation within these pages. Editor in chief
May the stories shared by our Member, Tower Twisters
contributors encourage you
to lace up your shoes, hit the
pavement, and embark on
your own fitness journey.
A Running & Fitness Magazine I 7
8 I Tower Twisters, Annanagar
Couch to 5K
The Journey Begins
Joshua
Embarking on a journey from
couch potato to a 5K finisher
may seem like a daunting task,
but with the right mindset,
approach, and guidance, it’s
entirely achievable. Running a
5K (3.1 miles) is an excellent
goal for beginners, offering
a manageable challenge that
promotes health, fitness, and
a sense of accomplishment.
In this article, we’ll explore the
steps you can take, to complete
your first 5K race successfully.
Set Your Goal
The first step in any new journey
is defining your goal. Why do you
want to run a 5K? - is a question
that you would want to answer.
Is it to improve your fitness,
challenge yourself, or simply
experience the thrill of crossing
the finish line? Having a clear
goal will provide motivation and
a direction as you progress.
Get the Right Gear
While running doesn’t require
a lot of equipment, investing in
a good pair of running shoes
is essential. Visit a specialty
running store to get fitted for
shoes that suit your foot type
and running style. Comfortable
moisture-wicking clothing and
proper innerwear are also a key
for pleasant running experience.
Start Slowly
If you’re new to running or haven’t
exercised in a while, it’s crucial
to start slowly to prevent injury
and build endurance gradually.
Beginning with a combination
of walking and jogging, aimed
at 20-30 minutes, three times
a week, would be considered a
good start. As you become more
comfortable, gradually increase
the duration and intensity of
your runs.
Follow a Training Plan
To progress from walking to
running a 5K, consider following
a structured training plan. These
plans typically range from a
of span 8-10 weeks and you
may gradually increase running
intervals while incorporating rest
days for recovery. Consistency
is the key, so stick to your plan.
Listen to Your Body
As you increase your running
mileage, pay attention to how
your body feels. Some muscle
soreness is normal, especially
in the beginning, but sharp or
persistent pain could indicate
an injury. Don’t ignore warning
signs – rest if needed, and
seek medical attention if pain
persists.
Incorporate Strength and
Flexibility Training
In addition to running,
incorporate strength and
flexibility exercises into your
routine to improve overall
fitness which will help in
reducing the risk of injury.
Bodyweight exercises like
squats, lunges, planks, as well
as yoga or stretching routines,
can complement your running
program. Cycling can also be
included as a part of cross-fit
trianing.
Stay Hydrated and Fuel Your
Body
Proper hydration and nutrition
are essential for optimal
performance and recovery.
Drink water throughout the day,
especially before and after your
runs, and consider refueling
with a balanced snack or meal
that includes carbohydrates and
protein within 30-60 minutes
post-run.
Join a Community or Find a
Running Buddy
Running with others can provide
motivation, accountability, and
a sense of camaraderie. Join a
local running group, sign up for
a training program, or request
a friend or family member (if
interested) to train with you.
Sharing the journey can make it
more enjoyable and rewarding.
Celebrate Your Progress
As you progress through
A Running & Fitness Magazine I 9
your training, celebrate your
accomplishments along the
way. Whether it’s completing
your first non-stop mile or
conquering a challenging
hill run, each milestone is a
testament to your dedication
and determination. Take pride
in how far you’ve come and use
it as motivation to keep pushing
forward.
Register for Your Race
Once you’ve built up your running
endurance and confidence, it’s
time to sign up for your first
5K race. Choose a race that
aligns with your training timeline
10 I Tower Twisters, Annanagar
and goals, whether it’s a local
fun run or a larger event. The
excitement and energy of race
day will propel you towards the
finish line.
Conclusion
Running your first 5K is a
significant achievement
that requires commitment,
perseverance, and a willingness
to step out of your comfort
zone. By following these steps
and staying focused on your
goals, you can transform
from a couch potato to a 5K
finisher, in just a few months.
Remember, the journey is as
important as the destination, so
enjoy the process. Embrace the
challenges and celebrate every
step of the way. Lace up your
shoes, hit the road and discover
the joy of running. A 5K is the
gateway into the running world.
Being consistent in running
and strength training after your
first 5K will help you run your
first 10K, Half marathon, full
marathon and so on. Welcome
to the world of running and all
the best.
Building Resilience
The foundation for fitness
Shrenik Kothari
In the world of running , many
times, a runner’s focus often
revolves around pace, mileage
and endurance. While these
elements are undeniably
important, there is something
else that is more often
overlooked. And that is strength
training.
For runners who are looking to
maximise their performance,
prevent injuries and elevate
their overall fitness levels,
incorporating strength training
into their training schedule is not
just beneficial, it is imperative
One of the primary benefits of
strength training for runners is
injury prevention. Doing strength
exercises that target key
muscle groups like quadriceps,
hamstrings, glutes, calves and
core can elevate performance
and ensure injury free running.
Stronger muscles provide
support and stability, allowing
runners to maintain proper form
over long distances in running.
Incorporating a strength training
plan does not require long hours
at gym. Simple body weight
exercises, resistance bands
or free weights can be used
to stabilize and strengthen
key muscle groups. Aim for a
balanced routine that includes
exercises for upper body
and lower body, focusing on
movements like squats, lunges,
deadlifts and planks.
Here is a list of exercises that
can be included, which have
been working for me.
Squats, lunges, leg lifts, bridge
hold, bridge hip lifts, clamshells,
superman hold, sit ups, v sits,
russian twists, elbow planks,
tricep dips. Hit these muscle
groups twice a week at least and
see yourself getting stronger.
In conclusion, strength training
is not a supplementary aspect,
but an integral component of
a runner’s training regimen. By
embracing strength training,
runners can elevate their
running experience and unlock
new levels of achievement.
Here’s to safe miles, enduring
health and countless memorable
runs ahead.
A Running & Fitness Magazine I 11
Journey of Endurance
A personal expedition through 26.2 miles
Shaji Kallarakkal
Pedaling my way to FM…
Dear Shaji Kallarakkal,
Congratulations on successfully
completing the Freshworks
Chennai Marathon 2024 -
Full Marathon (42.195km)
in 04:23:33. My Race 6th
Jan 2024. Yes, I did it, and I
am overwhelmed and even
more surprised my friends.
Congratulations poured in,
and so did the “eppudraa” lol.
Training, eh? Everything was
on my mind. How did you do an
FM? was in the minds of many.
Nothing is a fluke or without
effort or consistency.
“How well your heart and lungs
can supply the oxygen you need
while you train at medium to
high intensity is the crux of all
training activity.” “If you have
good cardiovascular endurance,
you can do any activity at
medium intensity for a long time
12 I Tower Twisters, Annanagar
(and high intensity for a while)
before it makes you tired. This
is because your body is able
to keep getting the oxygen it
needs during the activity.”
Those are not my lines, but
borrowed for the relevance
of what I wish to say. My
cardiovascular endurance was
somewhat okay due to my
cycling activities combined with
strengthening. Having the basic
template embedded, running
which I used to do was just a
matter of a few runs to get back
into it. I felt that the fitness I’m in
now is much better than I used
to be, and why not use it for my
long-pending desire to do an
FM?
When I joined TT in 2015 and
during one of the get-togethers,
I had expressed my desire to do
42 at 42. It never happened. I
just managed to complete the
twenty-miler in 2019 as I wasn’t
concentrating on strength much
and not very regular at runs
and hardly a percent of cycling
either.
It’s during COVID that I took up
cycling a lot more and almost
quit running as I used to get
heel pain whenever I run or
any leg-thumping activity like
badminton, which I used to
play on weekends. From casual
rides, I participated in WCCGs
cycling challenges, found
myself one among the epic
cyclists from our group in 2022.
The urge to do more distances
catapulted to going for the
BRM SR Title. Brevet (Brevet
de Randonneur Mondiaux -
BRM) is long-distance cycling
within prescribed time limits
on designated but unmarked
routes with control points.
An SR (Super Randonneur) - A
special medal awarded to those
randonneurs who successfully
complete a challenging series
of brevets (200, 300, 400, and
600-kilometers) in a year. With
these long-distance endurance
rides and strength sessions at
the gym regularly, my overall
fitness improved, and even
cramps started disappearing.
On my road to FM…
With the season of the
Chennai runner’s marathon, our
WhatsApp group popped up with
“register for your Freshworks
Chennai Marathon” links, and
though ignored in the beginning,
it started to get my attention.
Finally, I decided, yes, I’m going
to do this FM and registered for
it. I did not inform anyone as I
had this feeling, what if I couldn’t
do it. It was only when they were
calling me for volunteering for
the marathon I had to disclose.
My running practice started only
from Oct – Dec’24 with a gradual
increase in km from 5 to 33 km.
When I did the first 30 km run in
Dec’24, after the run, I couldn’t
move my legs as my calf muscles
became tighter with each step
I took and learned the need to
rest it out. The next run of 33km
was better. I started hydrating
well, drinking before feeling
thirsty, regular salt intake, warm-
up before running, running the
first 2-3 km at a slower pace to
get your heart ready for the rest
of the run, and stretching after
runs are things I took care of.

I remembered what Venu sir

once told me to keep my engine
on, don’t stop completely and do
jogging on the spot if needed, but
keep it on. Calming and training
your mind from withdrawal
symptoms is also very important.
“However fit you are, if your mind
isn’t ready, the body gives up.”
I didn’t frequently look at how
many km I did. Breathe easy and
don’t struggle.

Talking about breathing, I always

breathe with my nose for almost
90 % of the run and only when
pushing to finish strong I use both
my nose and mouth. Constantly
opening the mouth and breathing
makes it difficult to run and also
dries up your mouth. Identifying
the discomforts and wearing
the right clothes and shoes also
helped. Nipple chafing is less
but didn’t take a chance and so
used a waterproof transparent
dressing to avoid it. In short,
I just had to focus on the run
and nothing else. Mixed all the
ingredients and baked my first
FM cake.

There are friends who

accompanied me and supported
me on this journey very sincerely,
and I wish to thank them with
gratitude. And also, my family for
their love and support.

A Running & Fitness Magazine I 13

Millets unleashed
The nutritional powerhouse fueling health and vitality

helps regulate the body’s use
of sugars, keeping hunger and
blood sugar in check. Millet is
rich in niacin, which is good for
the skin. Beta-carotene, which
converts to vitamin A, helps
your body fight free radicals and
supports your immune system.
Millets are low-glycemic index
(GI) food, which can help keep
your blood sugar from spiking
after you eat. Millets are rich in
dietary fiber, both soluble and
insoluble. The insoluble fiber
is a prebiotic, supporting good
bacteria in your gut, reducing
your risk of colon cancer.
Millets are full of soluble fiber,
which traps fat in your gut and
can lower the cholesterol level

Chandru
In today’s society, people realize
the importance of healthy food
habits, avoiding junk food,
and being very cautious of
calorie count, etc. There was
a domination of oats, olive
oil, etc., for a short time as a
good substitute for a healthy
diet. Thankfully, people quickly
realize the importance of
traditional food varieties, like
millets and traditional rice. Millet
is one of the oldest cultivated
grains in the world, which is
nutrient-rich and has a long
history of supporting health and
wellness. The much-ignored
millets, traditional rice varieties,
and oils are now coming to the
limelight; indeed, it’s a good sign
for a healthy lifestyle.

Millets are a powerhouse of

health:
Compared to rice and wheat,
millets are a powerhouse of
nutrition and proteins. Since
the fiber content in millets is
more than rice and wheat, it

14 I Tower Twisters, Annanagar

in your blood, reducing your
chances of atherosclerosis
or heart disease. Millets are
good sources of magnesium
too, which may prevent heart
failure. Millets are full of tannins,
phytates, and phenols that
help protect your cells against
damage and potential diseases
like high blood pressure,
diabetes, and high cholesterol.
Millet is an excellent source of
B vitamins, which play a role in
everything from brain function
to healthy cell division. Millet is
rich in protein and calcium and
has more essential amino acids
than most other cereals.
Millets for athletes/running:
Carbohydrates are important
for athletes as they are a major
source of energy for them.
Millets are the only source of
carbohydrates that do not have
any starch in them, and they
release energy slowly, allowing
for improved stamina during
long periods of intense activity.
Millets stand as a well-kept
secret in the realm of athletic
nutrition, offering a powerhouse
of benefits for energy and
stamina. Packed with complex
carbohydrates, millets provide
a sustained release of energy,
making them an ideal choice for
athletes engaged in prolonged
physical activity. Their low
glycemic index helps maintain
stable blood sugar levels,
preventing energy crashes, and
optimizing endurance. Whether
incorporated into pre-workout
meals or consumed as part of
a well-rounded diet, millets play
a significant role in promoting
sustained energy and improved
stamina, making them a valuable
addition to the diets of those
seeking enhanced athletic
performance or increased daily
vitality.
A Running & Fitness Magazine I 15
Embracing the Journey
Thriving in Your 40s
Anuja
“The destination can bring no
greater joy than the journey
itself,” a quote I stumbled upon
in my teens, has resonated with
me through the decades.
Entering my 40s wasn’t a stroll in
the park. Contrary to the notion
that “40s is the new 20s,” this
notorious decade caught me off
guard. But there’s only one way
to navigate it: embrace it!
Maintaining familiar routines
while incorporating new
practices has been my strategy,
to navigate through this period.
For the past eight years, I’ve
been committed to both running
and weight training three times
a week. While my dedication
to running has fluctuated,
weight training has remained a
constant.
Weight training for women
cannot be emphasized enough.
Having said that, it’s not just a
trend; it’s a necessity. As we age,
16 I Tower Twisters, Annanagar
women experience a decline in
bone density and muscle mass.
Resistance training, coupled
with proper nutrition, becomes
crucial for preserving both.
Strength training not only builds
muscle mass but also enhances
functional strength, making
everyday tasks effortless.
The benefits are abundant:
improved metabolism, increased
strength, better sleep quality,
enhanced mobility, and a surge
of confidence.
“It hurts now, but one day
it will soon be your warm-
up!”. Try incorporating weight
training into your routine 2-3
times a week, and you will see a
noticeable strength gain in 6-12
weeks.
“Eating well is a form of
self-respect!” - Prioritizing
nutrition alongside physical
activity. Fueling your body with
the appropriate mix of fiber,
protein, and carbohydrates,
aiming for 0.8-1.2 grams per
kilogram of body weight, is a
must.
“If there is Magic on this planet, it
is contained in water.” Hydration
is the key. Aiming for a minimum
of 3 liters of water per day,
adjusting based on activity level
and staying hydrated helps you
to reap its immense benefits.
“Sleep is the golden chain that
ties body and health together!”
Rest is essential for recovery.
Maintaining 6-8 hours of
quality sleep each night helps
in rejuvenating your body and
avoids setbacks.
“The body benefits from
movement and the mind benefits
from stillness!” Consider
incorporating meditation or
basic yoga into your routine to
promote mental clarity and well-
being.
Finally, always listen to your
body. Give it the strength,
nourishment, and rest it
deserves. Prioritize your mental
health.
Embracing these simple and
basic principles will guide you
gracefully through the journey
of aging. In essence, the journey
through the 40s is not about
chasing after youth but about
embracing the wisdom and
strength that come with age.
It’s about acknowledging the
changes in our bodies and minds
and adapting our lifestyles
accordingly. By investing in our
physical and mental well-being,
we can navigate this decade
with confidence and grace,
emerging stronger and more
resilient than ever before.
The Runners Rehab
Navigating injuries when the road strikes back
Amit
When the road hits you back.
Running and Injury.
Humans have been running right
from the dawn of our species.
Before the modernization of
our culture, we used running to
escape predators, to hunt for
food, and travel long distances.
In the age of food delivery
apps and efficient transport,
this is no longer necessary. So
people run for different reasons
now - to compete, to get fit, to
socialize with other runners,
to improve their mental health,
and some simply love to run.
Whatever the reason, more
people are embracing running
than ever before. And like any
other sport, all the benefits of
running come with their unique
set of problems. We call them
running related injuries. Simply
put, when you hit the road,
sometimes the road hits you
back!
Running related injuries often
lead to significant down-time in
a runner’s schedule. This could
be due to pain, inability to run, or
a drop in performance - taking
a physical as well as mental toll
on the person. In order to better
understand how to prevent and
overcome these injuries, let
us first take a look into what
causes them.
When your foot hits the ground
while running, an equal and
opposite force called Ground
Reaction Force (GRF) is
generated by the ground on
the foot. The GRF decelerates a
runner and stabilizes the landing
foot on the ground so that the
opposite leg can swing ahead.
This is the single most injurious
moment in the entire running
cycle. The pattern of injury and
anatomical structures injured
vary with the landing pattern
(rear, mid or fore-foot), individual
foot anatomy (supination/
pronation), body weight,
strength and conditioning of
each person.
On the surface, it may seem
that running only uses rhythmic
movements of the legs and arms
to propel you forward. But this
alternating swinging of limbs
also produces rotational forces,
as the the pelvis and upper body
oscillate with every step and
twist the spine. To resist this,
core muscles must generate a
torque in the opposite direction,
while the leg joints/ligaments
stabilize the body with each
foot strike. So in addition to your
legs, a plethora of core, back
and pelvic muscles are involved
in balancing the body and
executing an efficient running
action. Weak muscles that are
unable to sustain this postural
correction over longer distances
are often the cause of cramps,
pain over the rib cage, back, hip
and shoulder pain.
Common Running Related
Injuries:
a) Patellofemoral pain (aka
Runner’s Knee):
Dull pain underneath the
knee cap. Pain increases with
prolonged sitting, especially
with the knee in bent position.
The athlete can often still run
but pain worsens on climbing
hills or stairs.
b) Medial tibial stress
syndrome (shin splints) :
Pain experienced along or
behind the inner edge of shin
bone. Usually occurs during
the start of the run but tends to
disappear after a while (this is
a red flag, because you tend to
overrun with an injured shin).
c) Achilles tendinopathy :
A dull pain is along the calf
tendon, usually close to the
heel. It is often painful to touch.
Runner experiences the pain
mostly after period of inactivity
or walking uphill
d) Iliotibial band syndrome :
There is pain on the outer side of
knee. Runners often experience
burning or stinging sensation
over affected area during
activity. Some runners can also
have associated hip pain. It is
often aggravated by running
downhill or on uneven surfaces.
A Running & Fitness Magazine I 17
e) Blisters and Black toenails:
Mostly caused by ill-fitting
footwear due to friction and
pressure.
f) Plantar fasciitis:
Pain on the inner aspect or
bottom of the heel which is
gradual in onset. In early stages,
it is worse in the morning,
but diminishes as the day
progresses. In advanced stage,
the pain becomes constant with
severe exacerbation on any
weight bearing activity.
g) Hamstring strain:
Pain in the buttock region
extending to the back of
the leg and sometimes the
knee. It increases with stride
lengthening, squatting or
climbing stairs.
h) Stress fractures:
Microscopic fractures that occur
in the foot, ankle and leg bones
when the cumulative running
load exceeds physiological
capacity of the concerned bone.
Usually seen in overweight
individuals and those who
engage in overtraining, with
inadequate rest and recovery.
Usually leads to painful limp
with every step, and requires
significant downtime for it to
heal sufficiently to allow running
again – often months.
Many researchers and studies
have tried to identify the risk
factors for running injuries and
have divided them into intrinsic
and extrinsic factors.
Intrinsic factors include:
a) Previous injury:
predictor of re-injury based on
the time taken to recover, type
of injury, incomplete healing
or uncorrected biomechanical
abnormality.
18 I Tower Twisters, Annanagar
b) Mal-alignment or altered
musculoskeletal structure:
Rigid foot, excessive high or low
foot arch, ankle over-pronation,
knock-knee, bow-knee, stiff
hips, limb length discrepancy.
c) Tight or weak muscles:
If one joint of lower extremity is
not functioning properly, injuries
can manifest in other joints or
muscle groups.
d) Psychological Status:
Individual pain tolerance, self-
perceived physical fitness level,
competitive personality, and
desire to receive recognition
and approval from others is
a double-edge sword. While
it can help you achieve your
goals, the same can also lead to
performance anxiety resulting
in over-training and consequent
injury.
Extrinsic factors include:
a) Improper training program:
Sudden change in routine, rapid
increase in mileage, running
without adequate sleep, rest
and recovery. Running at higher
intensity and beyond your
current level of fitness can put
muscles, tendons and ligaments
under tremendous strain leading
to injury.
b) Footwear:
The wrong type of shoe (even
socks!) can increase the risk
of various injuries, including
blisters, foot, ankle and shin
pain. This usually manifests
as a runner increases mileage
progressively. Akin to tyres on
a performance car, shoes are
an important component of
running – they are the primary
barrier between the foot and
the road. Most performance
athletes run in shoes, and have
set world records for speed
and distance while wearing
footwear. On the other end
of the spectrum are barefoot
running enthusiasts, who seem
to do better and remain injury
free with no or minimal footwear.
There is no clear consensus
here. But people with rigid feet,
deformities, diabetics and those
with neuropathies are often
unable to safely run without
good footwear.
c) Increasing the distance:
Research has found that more
runners were injured when
they increased their weekly
running distances by 20% to
60% compared with those who
increased their distances by
less than 20%. We often tend
to over-estimate our capacity
to run sustainably. Increase
gradually.
What to do if you are hurt?
Treat soft tissue injuries with
R.I.C.E. protocol - rest, ice
packs, compression (bandage
the swollen area) and elevation
(raising the limb above heart
level). Most minor running
injuries are par for the course
and tend to be self-resolving.
Any pain that interferes with
day-to-day life or lasts beyond
a week even after discontinuing
running should not be ignored.
Do not hesitate to get yourself
evaluated by your doctor.
Don’t run again until the injury
has completely healed. In the
meantime, switch to a low
impact form of exercise that
doesn’t aggravate the injury,
such as swimming, upper body
resistance training etc.
POINTS TO REMEMBER:
a) DON’T IGNORE PAIN:
Stop running if it hurts. Exercise
related soreness and pain
A Running & Fitness Magazine I 19
are two different entities and
learning to distinguish between
the two is an important skill for
any athlete. Running through
pain will only make the injury
worse. Talk to your coach,
trainer, physiotherapist or
doctor and find out if you should
take a break, seek treatment or
continue to run.
b) WEAR THE RIGHT SHOE:
There is a shoe for every
general foot type, based on foot
dimensions, arch structure and
pronation. But buying the wrong
shoe based on advertisements,
discounts or advice from other
novices can prove expensive
in the long run, so seek
professional evaluation where
it is available. Unfortunately,
qualified running coaches who
understand foot physiology
and running dynamics are hard
to find in our country. So for
those new to running, shoe
selection mostly boils down to
trial-and-error. Novice runners
should short-list a selection of
candidate shoes based on their
pronation, mileage and body
weight – then fine tune their
preferred brand and shoe line
based on running progression
and experience with different
footwear types.
d) REST:
Give adequate rest to your body
to recover from the previous run.
Sleep well. Most stress injuries
are cumulative and happen
because of inadequate rest and
recovery between activities.
e) AVOID PEER PRESSURE:
Don’t train yourself based on
someone else’s fitness and
running capacity. A desire
to affiliate with elite runners
may result in pushing your
boundaries without realizing
your own physical potential. This
increase in intensity or mileage
may overwhelm you and lead to
injuries.
Unless you took up running
to compete professionally, it
pays to remember that the
allure of running for most of
us is the journey, not the finish
line. Sometimes we get caught
up in the competitiveness of
statistics and figures and end up
injuring ourselves. This forces
us to stay home in agony (both
physical and mental), tarnishing
a beautiful relationship with a
beautiful sport. Prevention is
always better than cure – so be
on the lookout for warning signs.
But despite their best efforts,
even the most experienced
runners will get injured at some
point in their journey – the trick
is to identify it early and treat it
appropriately.
So, the next time the road hits
you hard, take a break. Identify
the problem, rectify the issue,
get professional help if needed.
Rest. Recover. Recuperate. Then
lace up and hit the road again!

c) TRAIN SMART:
Too much, too soon is a
recipe for trouble. Set simple,
achievable running goals
for each individual session.
Increase your mileage gradually
by not more than 10%-20% per
week. Running 3 days weekly
instead of daily is less likely
to cause injury. Always warm
up before a run and cool down
afterwards. Incorporate simple
weekly strength and flexibility
exercises in your fitness routine.
Resistance training is a boon for
every runner.

20 I Tower Twisters, Annanagar

Busting Plateaus
Strategies for reaching new heights in your fitness journey
Lalitha
Overcoming Exercise Plateaus:
Strategies for Regaining
Momentum
Regular exercise is a cornerstone
of a healthy lifestyle, but it is
common to experience periods
where motivation wanes and
progress slows down. If you’ve
been diligently exercising for
years but find yourself struggling
to maintain the same level of
consistency and enthusiasm,
you may be facing an exercise
plateau. Here are some strategies
to help you overcome this hurdle
and reignite your passion for
fitness:
Reflect on your “why”:
Take some time to reflect on why
you started exercising in the first
place. What were your initial goals
and motivations? Reconnecting
with your reasons for prioritizing
fitness can reignite your sense of
purpose and help you rediscover
your passion for exercise.
Set New Goals:
Sometimes, plateaus occur because we’ve reached a point
where our current routine no longer challenges us, and
repetitive workouts can lead to boredom and decreased
motivation. Consider setting new fitness goals that excite
and inspire you. Whether it is running a faster mile, mastering
a new yoga pose, or completing a strength training program,
having clear objectives can reinvigorate your workouts and
give you something to strive towards.
Find a Workout Buddy:
Exercising with a friend or workout buddy can make workouts
more enjoyable and provide an extra layer of accountability,
boosting motivation and helping you stay committed to your
goals.
Prioritize Recovery:
Sometimes, a lack of motivation can be a sign of burnout or
overtraining. Make sure you are giving your body the rest and
recovery it needs to perform at its best. Incorporate rest days
into your schedule, prioritize quality sleep, and listen to your
body’s signals to avoid pushing yourself too hard.
Seek Professional Guidance:
If you’re feeling stuck in your fitness journey, consider
seeking guidance from a fitness professional, such as a
personal trainer or physiologist. They can help assess your
current routine, identify areas for improvement, and provide
personalized recommendations to help you break through
your plateau.
Remember that experiencing setbacks or fluctuations in
motivation is a natural part of the fitness journey. Be patient
with yourself, celebrate your progress, and stay focused on
the long-term benefits of regular exercise. By implementing
these strategies and staying committed to your goals, you
can overcome exercise plateaus and continue on your path to
a healthier, more active lifestyle.
A Running & Fitness Magazine I 21
Flash Back
2023
Flash Back
2023
Zero to Ultra
A women’s journey in Marathon Mastery
Alli Premila
Running - a new purpose in
my life
Having been an avid sports
enthusiast, an active member in
sports activities through school
and college, playing state
level basketball tournaments -
everything had to be set aside
post marriage. Life revolved
around family and being a
housewife became a full-time
job.
As time flew by, children grew,
moved out and suddenly
there was this void. With no
busy schedule and a lot of
free time, there came a need
to discover myself again. A
need to challenge myself and
find a purpose to keep me
going. The field of fitness was
the obvious choice, given my
interests and background.
The workout routine set with my
daughter - a tennis player, came
24 I Tower Twisters, Annanagar
to my assistance. The slow
jog around the track were the
baby steps taken again, to the
mark the beginning of a second
journey. The idea of completing
a 10Km run (a marathon in my
mind), reignited the spark,
despite reservations from my
family (gender and age (45+) - a
major consideration).
Joining the ‘Tower Twisters’
Chennai Runner’s Chapter was
the best decision, I would say.
The support and encouragement
boosted my confidence level,
the first 10 km run was done
and dusted. Well, it did not stop
there. The “running” bug had
just bitten, and with every run,
the target bars were raised. Half
Marathon was also done and
then there was no looking back.
The next challenge presented
itself.
The challenge to run a full
marathon seemed daunting. It
needs a different mindset to
accomplish. Running 26 km in
2016, made me drop the idea of
training for it. But still, the urge
to complete a full marathon was
strong…Considering the age,
the fitness level, a decision was
made to set the mind to achieve
the goal and do the needful.
The key is the willingness to
embrace the unknown and to
believe in oneself, at the same
time finding joy in every step we
take.
And so, it began. With every
consecutive run, I was gaining
strength and endurance, with
the guidance of mentors in the
group like Venu sir. Despite
setbacks, I pursued. It’s all about
the determination that one has
to achieve what he or she wants.
The support of fellow runners
kept me going. Reflecting on
my journey, I realise running is
more than a sport—it’s a journey
of self-discovery and a good
camaraderie.
Never forget that the passion
and the drive to achieve, are
infectious. Studies have shown
that when you engage in
activities you love, your stress
levels go down, a lower resting
heart rate sets in and a sense
of calmness prevails. Every
milestone of 27kms, 32 kms, 35
kms, 37 kms were completed
with grit determination and the
only thought to finish the run. To
see the finish line, irrespective
of the pace, was the target. And
yes, the first FM was completed.
Thanks to my fellow runners
(Venu sir - during HM training,
Mr. Kannan, Mr. Levy) who
cycled along with me during
the long runs, believed in me,
helped me with hydration and at
the same time motivated me.
The First FM run was a virtual
event run and the challenge
was won in 5hrs 44mins! This
gave me all the confidence and
the time to raise the bar again
came. The journey continued
with various runs like 6hrs
trackathon, moving on to ultra
runs where in the target was to
finish 64.60kms. The only goal
in the mind was to slowly and
steadily reach the finish line. The
resilience kept me going. Soon,
multiple FMs, Ultra runs (up to
85.3kms) were completed.
There were moments during
the runs, when the body gave
up. Thats where the strong
determined mind played and it
payed off. The mind was set not
to accept a DNF run, and so the
body cooperated along, only to
achieve a podium finish.
My message to the women
runners would be to prioritize
one’s health. Be it running
or any fitness activity, the
determination to achieve one’s
own goal is enough to take us
through it, in my case - the miles.
Focus on something that you
love and pursue it. The sense
of achievement and satisfaction
will be the best reward. KEEP
MOVING has been my motto.
Each and every small step is
very important. The menopause
phase was tough for me, but
since the thoughts were more
aligned to achieve the targets, it
did not seem like a big problem.
I would like to thank all the
runners in tower twisters, who
were always there for me to
motivate, encourage, and guide
me. Each one of them has
inspired me and made me move
ahead…
Running is like a problem solver
and at the end of the day, you
feel much better and relaxed.
Even at the age of 56, I still have
many more goals to achieve in
life and I feel age doesn’t matter.
Everyone should do what they
love, do their best, and keep
moving on.
A Running & Fitness Magazine I 25
Breaking Boundaries
Women making strides in Long Distance Running
Suganthi
Unstoppable Strides -
A marathon dream!
In the realm of running,
where each stride symbolizes
determination and every finish
line signifies triumph, women
are increasingly leaving their
mark by conquering the ultimate
challenge – completing their first
full marathon, ultras in various
terrains, world majors and
the Comrades. Give a woman
the right pair of shoes, and in
running, she conquers not just
the miles, but her own barriers.
To me, the journey from a
passionate runner to a marathon
finisher is a testament of
strength, perseverance and the
ability to break through barriers.
The Call to Run
Whether you reside in a vibrant
city or a remote village, if
26 I Tower Twisters, Annanagar
you have the desire to run a
marathon, the world around
you simply cheers you on and
everything falls into place just
as needed, especially when
needed the most! All that
running requires is a mind that
believes in your strength and
legs that carry you through the
ups and downs. The first step
might be the hardest unless you
are passionate about running,
but lace up your shoes and hit
the track in the wee hours of the
day. I would say it is the best
way to discover the beauty of
life, connecting with yourself,
nature and the divine. You will
realize how beautiful this is!
My Running Community
I was a regular weekend
runner, juggling family and
work commitments just like
many women runners, until I
decided to take my running to
the next level. Joining Chennai
Runners Tower Twisters in April
2023 turned out to be the best
decision I made! Even after a
minor road traffic accident in
May that halted my runs for 2
months, the ever-enthusiastic
runners of the group cheered
me on to continue my training.
The Mentorship Magic
On July 19, 2023, I eagerly
responded to a Tower Twisters
WhatsApp message about
Chennai Runners (CR) women
mentorship program. On July
25, 2023, I was added to the
group marking the beginning
of my mentorship, under
elite runners Harishankar Ji
(Hurricane!) and Comrades
Erika. The perfect platform
for first-time long-distance
women aspirants! Running a
marathon demands months
of dedicated training, mental
toughness, and resilience. For
me, this challenge was not just
about covering the 42.2 kms;
but it was a transformative
experience that pushed me
beyond my perceived limits
within the many constraints
that I faced. The mentorship
provided a structured training
plan (running, strengthening,
rest, and recovery) and
necessary information about
running, covering everything
from varieties of running gear
to hydration and nutrition. There
were some bans too! (Deep-
fried foods off the menu!).
Zoom meetings and WhatsApp
groups served as discussion
platforms and created a sense
of community among fellow
runners.
Embracing Challenges
The training plan included a
mix of intervals, tempos, and
long runs, providing challenges
in different ways. After each
training run, I was able to
discover a newfound strength
and also the endurance built up.
The training process became
a journey of self-discovery,
revealing the incredible
capabilities of the body and
mind, allowed me to embrace the
discomforts as a necessary part
of the journey. I would say the
interval runs were hard on me
 Dr.S. Selva SeethaRaman
MS, DNB (Sur), MRCS (Edin), M.Ch (Plastic), DNB (Plastic)

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but had a tremendous positive
impact on my long runs and
pace. I always looked forward to
weekend long runs even when I
was traveling! My running shoes
became a part of my must-
haves when I traveled during
the training days. I believed
completing each long run
reflected on my determination
to achieve my goal! As I adhered
to the plan and clocked in miles
week after week, by building a
strong foundation of strength
and endurance, obstacles arose
- from injuries to self-doubt
when I had quad muscle pulls
at the peak of my training. The
camaraderie formed during
training runs and experiences
shared from fellow runners
and mentors created a support
network that propelled me
forward. The longest distance
I covered during the training
period was 36 kms, but I was
confident that I’d finish the full
marathon strong.
The Finish Line
Crossing the marathon
finish line on January 6,
2024, marked a proof of
dedication, perseverance,
and an indomitable spirit that
carried me through 72 training
runs covering 727 kms. The
sense of accomplishment and
empowerment that comes with
crossing the marathon finish line
is unparalleled, and I enjoyed
every mile with a smile on my
face! I strongly agree with the
words - “Consistency is the
key,” and “listen to your body
and mind”, as this is crucial
for the best STRIDE forward
in long-distance running! Stay
inspired to push the limits! Break
the barriers and go the distance.
You will be UNSTOPPABLE!
(The writer of this article is an
early morning runner, now an
official marathoner (yes, the
tortoise), who allows random
thoughts to run through her head
while running and then binges
on dark chocolate in any form
with her lovely son! Apart from
her mentors and running friends,
she is immensely thankful for
the support and inspiration from
her Parents, Siblings, Friends,
and her Running diary!)

A Running & Fitness Magazine I 27

Mind over plate
The science of Weight loss
Srividhya
The Science of Weight Loss: A
Runner’s Journey Begins
At the heart of weight loss lies
a simple scientific principle:
energy balance. This concept
is the balance between the
energy we consume through
food and the energy we expend
through physical activities and
basic bodily functions. When
we consume more energy than
we expend, the surplus is stored
as fat, leading to weight gain.
Conversely, when we expend
more energy than we consume,
our bodies turn to these stored
fat reserves for energy, leading
to weight loss.
For me, a 36-year-old
aspiring runner back in 2010,
understanding this principle
was the easy part. I strapped
on my running shoes and hit
the pavement, expecting the
simple act of running to tip the
scales in my favor. However,
28 I Tower Twisters, Annanagar
the intricacies of energy Applying Mindful Eating to
balance and weight loss extend Running
beyond the calories burned on
Integrating mindful eating
a run. The quality of calories
into my running regimen
consumed, the body’s metabolic
wasn’t an overnight change
responses, and the composition
but a gradual incorporation of
of the weight being lost (fat vs.
small, sustainable practices. I
muscle) play crucial roles in this
began by eating one meal a
equation.
day in silence, truly tasting
The Challenge with Calorie my food, and acknowledging
Counting the sensations of hunger
and fullness. I learned to
In those early days, I, too, fell
into the calorie counting trap,
meticulously logging every
bite and burn. Soon I realized
the process of counting every
calorie ingested and expended
can become tedious, creating an
unhealthy obsession rather than
promoting a balanced approach
to eating and exercise. It was
a method that, for me, proved
unsustainable and unrewarding
in the long run. Pun unintended.
Mindful Eating: A Sustainable
Alternative
My breakthrough came when I
shifted my focus from quantity
to quality, from counting calories
to cultivating mindfulness.
Mindful eating, a practice rooted
in awareness and appreciation
of food, transformed my
relationship with eating. It
taught me to listen to my body’s
cues, to savor each bite, and to
choose foods that nourished not
just my body but my soul as well.
For runners, this approach is
invaluable. It ensures our fueling
strategy supports our energy
needs, recovery, and overall
health without the obsession
over every calorie consumed.
Applying Mindful Eating to
choose my meals based on
their nutritional content—
carbohydrates for energy,
proteins for muscle repair, and
fats for endurance & vegetables
& fruit for gut health, vitamins
& minerals. This mindfulness
not only enhanced my running
performance but also turned
eating into a joyful, intentional
act rather than a mindless
routine.
Benefits of Mindful Eating for balance that led to better
Weight Loss satiety, reduced cravings, and
a more harmonious relationship
The shift to mindful eating,
with food. It was a revelation to
coupled with consistent
discover that effective weight
running and strength training,
management and a healthy
had profound effects. Not only
lifestyle were achievable not
did I start to see the weight
by restriction and calculation
loss I had been chasing, but I
but by awareness and respect
also noticed improvements in
for my body’s needs.
digestion, energy levels, and
overall well-being. Mindful
eating encouraged a natural
A Running & Fitness Magazine I 29
Soulmates
I would like to thank each
and every one for making me
comfortable in the group. The
kind of care and energy in the
group is awesome. I’m enjoying
the process totally- Gayathri
Devaraj
Joining Tower Twister has
been a stimulating experience,
fostering instant friends and
motivation. Running alongside
others provides energy and
support, pushing me to achieve
new goals. Beyond the physical
benefits, the sense of belonging
and shared achievement
creates lasting bonds, joining TT
is a fulfilling journey of personal
growth and friendship. Though I
have been into fitness for a few
years, I lacked a regular running
group. But now, I’ve found one.
Suddenly, I am surrounded by
people who share a passion for
running, each with their own
stories, goals, and motivations.
Especially, this Annual Challenge
creates an instant bond, breaking
down barriers and fostering a
supportive environment where
everyone is encouraged to push
their limits and celebrate their
accomplishments. - Anitha
Prabhu
I’m an IT professional, and my
Tower Twisters (TT) journey
began with Couch to 5K training
in 2023, thanks to the guidance
of Joe and Shan, I continued
my running routine. Joining
the renowned TTK training
for 10K ahead of FCM 2024
was a pivotal moment where
I absorbed invaluable lessons
30 I Tower Twisters, Annanagar
from Gokul sir and my peers,
leading to personal bests and
heightened confidence. Despite
my FCM 10K 2024 performance
falling short of expectations,
my dedication to TT remained
steadfast, particularly during
the 10th Anniversary Summer
Challenge. Being a member of
Payal’s team, “The Wolf Pack,”
intensified my experience with
engaging challenges, fostering
teamwork and camaraderie.
From the exhilarating Kolamaavu
run to the challenging Pyramid
Run, complemented by strength
sessions, I eagerly anticipate
completing the challenge
alongside my exceptional
teammates, marking a Suganthi
significant milestone in my TT
journey. - Rangarajan
I am a newbie to Tower Twisters,
and I’m amazed at the efforts
behind the scenes in nurturing
physical and mental well-being.
It’s truly inspiring to meet such
lovely people who motivate
through every activity!
Key takeaways are -Essence
of core strength -Discipline/
Consistency -Early start to
the day -Reduced smartphone
usage before bed -Necessity of
Endurance/Stamina
Thanks to everyone who takes
time out of their personal routine
for all the ‘To Be’ acquaintances
and friends! Looking forward
to a long-running association!
Divakar
Our team kicked off by forming
10 “T”s to celebrate Tower
Twisters’ 10th Anniversary,
thanks to Ranga and Aditya’s
planned route. Despite initial
apprehensions, Sundar Master’s
session was manageable, with
previous strength training
sessions paying off. Despite
technical glitches, our teamwork
shone during a paced run.
However, competitiveness
overshadowed fun, though
Ravi Master’s nostalgic session
brought us together. The Buddy
Squad Climb highlighted the
power of teamwork, thanks to
The Wolf Pack, Sundar Master,
Ravi Master, and Tower Trotters
Chhavi and Dinesh Ji. Excited
for more challenges ahead!
I started my journey with the
2023 Chennai Marathon, initially
walking 3 km. Eventually, I
joined the C25K program by
Chennai Runners TT, meeting
coaches Joe, Shantini (Shan),
and Shaji. Their guidance helped
me transition from walking
to running. Initially motivated
to lose weight and run with
my son, I found inspiration in
the diverse group of runners.
Encouragement from my physio,
friends, and family kept me
going. Despite challenges, I’ve
gained new friends at Tower
Twisters Chapter. Joe, Shan,
and Shaji were always available
for advice, from shoe selection
to diet. One important lesson
learned: your knees must
support you above all. Vijay
Zaveri
Stepping into Tower Twister
for my first run was a mix
of nervous and excitement,
but with every stride, I felt a
sense of accomplishment. The
introduction of strength training
not only improved my endurance
but also helped prevent injuries,
making each run more enjoyable.
Special thanks to Abhijit, whose
persistence convinced me to
join Tower Twister. I owe him a
debt of gratitude for introducing
me to this incredible community.
And a heartfelt appreciation
to all the organizers whose
dedication and support make
every run memorable. Plus,
the camaraderie and laughter
shared during our sessions add
an extra layer of fun that keeps
me coming back for more.
Tower Twister isn’t just a group;
it’s a community where every
step brings us closer together.
- Akkshay
and this TT challenge has
integrated a lot of fun into it!
The strength session is helpful
for flexibility and improving my
core strength. From day one
of the challenge, everyone has
motivated and helped me in so
many ways. That’s why I joined
the TT Challenge, and I just love
it! – Aravindan
I’m a newbie from Rowdy
Runners a team formed for the
TT anniversary challenge. It’s
been good and cheerful to run
with our team, and there are
also fun activities. I used to run
alone and would get very tired,
but when I run with our team
and accompany them, I don’t
get tired, and it’s very enjoyable.
I also cover more kilometres. In
this group, many people help
each other. When I joined this
group and my cycling group, I
felt so fit. I was flabbergasted.
By the way, thanks to the admin
and team members, as well as
the Tower Twisters full team. -
Amarnath

From the moment I joined Tower

Twister, it felt like discovering
a second family. Every other
day, we embark on runs or
walks, each step pushing us
beyond our limits. The addition
of strength training has not only
strengthened our bodies but
also deepened our connections.
Amidst the sweat and laughter,
we create memories that make
every moment truly exhilarating.
– Leena

I’m an IT professional. My good

friend Aditya asked me to join
the 2024 challenge. I am a
randonneur and cycle two or
three times a week. I want to get
back into the routine of sleeping
early, waking up early, and
doing some physical workouts.
As I have been cycling for over
20 years, my lower body has
good muscle mass. Although
my upper body is the weakest
and my core isn’t strong either,
running is a very good sport,

A Running & Fitness Magazine I 31

Brewing Connections
The importance of caffenine and conversations
Vidhya
Srivari?” – a word synonymous
with coffee for TowerTwisters
- not just coffee, the famous
“Filter Coffee”, which is not just
a drink but an emotion in the
southern part of the Deccan
plateau. The reply to the
question will mostly be a yes
from most of us, though it might
be accompanied by a statement
conveying the busy schedule for
the day – an indication that we
wouldn’t want to miss COFFEE,
despite the work ahead!
In a very serious and strict
runner’s world, caffeine is a big
no post-run. But here we are, a
bunch of crazy, fun-filled folks
with a passion for running and
coffee. The day just doesn’t
begin without it.
On a relaxing Saturday morning
(well, in truth, it’s almost every
day), when most of the city
would be caught up in its
dreams, we Twisters would start
our run, one of the motivations
32 I Tower Twisters, Annanagar
being the post-run catch-up
- over coffee. With colorful,
bright, sweat-drenched tees
- thanks to our city’s weather,
the drained-out faces with tired
legs light up on seeing fellow
runners asking “Coffee?”. And
then on, the conversations flow
- with coffee being continuously
delivered in trays (thanks to the
generous hearts for settling the
bills ).
The scene that unfolds there
is something indescribable,
in terms of fun, laughter, and
caffeine rush. An atmosphere
that just defuses the stress
accumulated in one’s mind.
On one side, folks who are the
so-called recreational runners
pull out the round table and
start the pep talks with various
happenings around. On the
other hand, folks serious about
running pull out their stats and
start discussing the various
parameters of the run - pace,
cadence, Vo2 levels… whatnot?
All over a cup of kaapi. One also
gets to see sleepy heads turning
up for this hot beverage, even if
not for a run. The shrills of hello
and hi with laughter go high
when an old friend (hibernator
- in our terms) turns up, giving
a jolt to the other customers
who are quietly buying one for
themselves.
Be it an event planning
(Marathons obviously), advice
or discussion on running/cycling
gears (shoes, watches, apparel),
free consultations (thanks to
our fellow Ortho and Gynaec
runners), serious lectures/
feedback, which could be a pat
on the back or a reprimand - for
trainees from the trainer, the
gyan of the fitness world – all
happens with a coffee in hand.
To add to this never-ending
list, it’s a pitstop for - wedding
invites, party invites, movie
reviews, restaurant reviews…
and so on. The famous Tirupati
laddus also get distributed
here, not to forget the sweets
prepared during every festival.
A lot can happen over a cup
of coffee, they say – here it’s
coffee, cake, vada, setdosa,
vadacurry, etc.. Every birthday
celebration calls for a cup of
coffee with hot vadas. Again,
which a person would avoid if
he/she was in training mode.
One would also find a few folks
carrying a steaming cup and
when one sneaks a peek into
it, one would find that it’s not
coffee, but Jeera water or milk.
Well, gut-conscious folks!!
Selfies and group pictures,
evolved as a part of the
smartphone era, kick in. The
same faces, with the same attire
(in different colors), mostly
the same spot with a coffee
tumbler in hand, get clicked
every day and the beauty
being we simply don’t get tired
of marking our attendance –
“varalaru mukkiyum”. Thanks
to our photographers and
the advanced cameras in
the mobiles, the expressions
are captured splendidly with
makeup being applied by the
smart device. Who wouldn’t like
a good candid shot of oneself?
With the caffeine rush adding on
to the adrenaline rush post the
run (or any activity like cycling
or a good session), the runner’s
high reaches a different level –
suggest one to experience as better way to start your day and
no words would do justice to many would agree.
it. Post coffee, it’s back to work
So, what do you say, Srivari?
with a light heart, a good mood,
and a big smile on your face. No
A Running & Fitness Magazine I 33
Running Queries
FAQ
To beat the heat, you people
wake up at the unearthly
time of 4 am in the morning
and run. I have to work for a
living, won’t I feel sleepy and
lethargic at my work?
You can run at any time during
the day most convenient to your
working conditions. But best
health benefits are obtained if
you run during the early morning
hours. You can go to bed as early
as possible with early dinner
avoiding computer, TV, chatting
and other electronic gadgets. In
worst case, after your run, have
a bath and breakfast, doze off
for a short nap, sitting on a chair
or sofa.
Is it safe to exercise in
pregnancy?
34 I Tower Twisters, Annanagar
In a healthy woman with normal
pregnancy, it is safe to continue
with a few changes if necessary.
Physical activity does not
increase risk of miscarriage, low
birth weight, or early delivery.
Best example of physical
activity-A pregnant woman
working at a construction site
carrying loads of material even
at full term
Why is it important to exercise
after childbirth?
It improves the mood and
keeps postpartum blues away.
Decreases risk of DVT. Helps
lose the extra weight gain of
pregnancy
I am very heavily built can I
attempt running, if yes how to
go about it?
Yes, it is possible to run even if
you are heavily built. If you could
lean from the ankle without
bending at the hips, you can
take advantage of the pull of the
Gravity to assist you in running
by taking shorter steps.
Is it safe for women to run very
early in the morning, how to
overcome the initial inhibition.
Can you suggest the inner and
outer wears?
By and large, it is safer for women
to run early in the morning,
especially in metropolitan
cities. It is better to avoid the
risks, by running together as
a group and not wearing gold
ornaments (if it must be worn,
concealed in running garments)
or carrying mobiles in hand. To
overcome your inhibition, it is
always better to start running
with other women who are
already into running. If public
roads are your concern, public
parks are always a better option
to overcome your inhibition.
As for the running attire, any
ethnic dress is good enough.
Nowadays varieties of running
apparels and inner garments are
available either at retail stores or
online.
I have already joined a gym.
Should I do separate strength
training? Can I mix running and
gym workout on the same day?
If you have already joined a
gym, it is really not necessary
to do separate strength workout
provided, you concentrate on
running muscles too, such as
inner and outer calf, inner and
outer thighs as well as the
glutes.
Boredom sets into me when I
run alone. With many questions
on my mind, I am unable to keep
up same pace all the time. How
to overcome this problem?
Running is an individual event,
as far as the person involved is
concerned. But when it comes
to training for participation
in a race, it becomes a team
sport. Each member of the
team shares their experiences
and train together, motivating
and supporting each other
through expert guidance.
Tower Twisters, as a chapter of
Chennai Runners, are providing
this support to people in and
around Anna Nagar.
What type of shoes we should
be using?
possible with minimal flexion
of the knees, using shorter
steps so that the leg turnover
or cadence is high, keeping the
shoulder in a straight line and
using your arm movement with
minimal shoulder movement and
avoiding head bobbing.
I am a newbie and want to
increase my mileage?
To be honest shoes are not
essential to run, in fact you can
run better and injury free if you
run barefoot. But for obvious
reasons it is not preferred. The
next best option is to go for
minimalistic cushioned shoes,
which is both lighter in weight
and flexible along the length
and breadth. As opposed to
walking shoes, running shoes
should be of lesser heel height
and cushioned in the front The most important red flag to
portion to avoid heel striking. newbies. You will be surrounded
For long distance running, it is by seasoned runners, who can
also essential that you go for boast of extraordinary mileage,
one shoe size more than your kindly leave them alone and
normal size in order to take care progress according to your
of swelling of the foot due to own limitations. The lights will
increased blood flow. beckon, the music and the
company will nudge you to run
How to sustain in Long a bit more each day, but better
Distance Running? hit the brakes and increase your
Proper running form is the mileage very gradually.
key to long distance running
particularly to run injury free.
To put it across in few lines, the
landing has be to precisely below
your hip joint, running as tall as
A Running & Fitness Magazine I 35
36 I Tower Twisters, Annanagar
 Tower Twisters Weekly Schedule

Day Session Location

Fitness therapy for mind and body Tower Park

Sunday
- Session by VRS - Amphi Theatre 5.30 AM

Tower Park - Amphi Theatre

Monday Yoga - To increase flexibility
5.15 AM

Tempo Run - To become a strong Runner,

Tuesday Bougainvillea park 5.15 AM
Fast Runner, Power Runner

Tower Park - Amphi Theatre

Wednesday Fitness Booster - Strength Session
5.15 AM

Interval Run or Hill Run - For High Intensity Bougainvillea park (or) Padi
Thursday
Training Flyover 5.15 AM

Cycling-Bougainvillea park
Cycling & Strength Session - To improve 5.00 AM
Friday
leg muscle power and fitness Strength - Tower Park - Amphi
Theatre 5.15 AM

Long Slow Distance Running (LSD) - For Tower Park - Opposite to

Saturday
endurance and speed ConneXions 5.00 AM
A Running & Fitness Magazine I 39