“Don’t start off too fast and burn out; learn to conserve”

In the concluding chapter of a two-part interview, Vaishali Kasture, Managing Director of Goldman Sachs in India, and an accomplished marathon runner, gives us the lowdown on her running rituals, nutrition tips for beginners and words of wisdom for your first marathon. Read Part-1 of our interview with Kasture here.

With a professional life as demanding as yours, how do you ensure that your nutrition intake matches your daily energy requirements?
I believe nutrition plays a big role in life – whether you are an athlete or just a corporate professional.  All my meals are home cooked and carried with me to work. On weekends, I have my lunch outside. I like to eat based on what my body is asking for. I only eat when I am hungry, and balance all kinds of food – lots of vegetables, some fruits, and some meats. I enjoy genuinely enjoy eating healthy food. I never starve my body ever.

I do take some supplements. As an athlete you need to top up your nutrition with some basic supplements like iron, calcium and vitamin D.

I’m not much of a trail person. I enjoy road running.
I’m not much of a trail person. I enjoy road running.

What are some of your favorite places to run in Bangalore? Do you listen to music while running?
I’m not much of a trail person. I enjoy road running. I love to run in Cubbon Park and on the intermediate ring road. I have an 8 km loop which is undulating in terrain and makes for a great run.

I do enjoy listening to music on long runs. I listen to anything from Taylor Swift to Bollywood. Anything that is peppy and keeps the tempo up!

Things you keep in mind while choosing your running gear
I invest in buying good quality, high impact sports bras. I experiment with my running gear – usually shorts and a dri-fit tee. I have started using compression socks for runs greater than 20km. My running and gym gear collection will certainly put the elite athletes to shame. I have shoes specific to distance: some really lightweight shoes for the 10km distance, medium support for tempo runs and half marathons, and some added support for the full marathon and ultras.

he first marathon should be approached very sensibly. You should try and make it an enjoyable experience,
The first marathon should be approached very sensibly; try and make it an enjoyable experience

Some staple post-run refreshments that you swear by:
I like the Unived Post Run recovery drink. I have a sensitive stomach and it works well for me. It has the 4:1 carbs to protein ratio which is good for recovery. If I’m in hard training , I may add glutamine and creatin for recovery and re-build.

Words of advice for beginners who are preparing for their first marathon:
The first marathon should be approached very sensibly. You should try and make it an enjoyable experience, such that it makes you want to run again. Keep these points in mind:

  • Know what your realistic pace should be – don’t be over aggressive
  • Train long enough but not too long
  • Learn to fuel on the run- experiment with fuel during your training runs
  • Make sure you have the right shoes and gear
  • Don’t try anything new on race day
  • Don’t start off too fast and burn out – learn to conserve
  • Run your OWN race.
  • When you feel tired after running 30 km, learn to think positive and be mentally strong. Have a list of favorite people or things that make you happy. Learn to visualize the finish and tell yourself: “What doesn’t kill me makes me stronger!”

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