Chanpreet discusses running marathons and provides tips for runners. The document includes quotes from marathon runners N Chandrasekaran and Anil Ambani about how running helps them manage stress and improve business ideas. It also mentions that former US President George Bush began running to quit smoking and drinking, and that it helped him sleep, recharge, and relieve stress.

2. Run with the wind
- Chanpreet
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https://drubrah.wordpress.com/
“I never stop in one place long till life starts closin' in
Then a night wind beckons and I'll go running with the wind”

3. Finishing a Marathon

5. • “How many races have you
won?”
• “Do you run fast?”
• “Runners are crazy.”
• “Running is bad for your
knees, you should be
careful.”
• “You waste so much money
on running races for fun. I
bet you'd save a lot of
money if you just ran in the
park.”
• “I wanted to come cheer for
you but I forgot to wake
up...And it's cold.”
• “I don’t get why you run.”
• “You ran in this weather!?”

8. Distance runner fairly float along the ground, sometimes for hours on end.
Ideally, they have light, thin bones and long, thinly muscled limbs, like a bird.
Large support system: heart that can pump large volumes, large arteries,
large fuel depots in muscles, the liver…

12. Major components
• Warmup

13. Major components
• Stretch

14. Major components
• Run

15. Major components
• Cool Down

16. Nutrition & Hydration –
Protein, a little fat, and carbohydrate with
fiber
• General -
Breakfast
• Fruit
smoothie
• Yogurt
• Soy milk/ Milk
• Fruit
• high fiber
cereal
• peanut butter
• Banana
• General – Lunch/ Dinner
• Raw veggies
• Whole grain options
• Oat, wheat, rye, b. rice
• Grilled turkey, chicken, or fish
• Garden burger, tofu, low-fat
cheeses, and nuts
• Spinach and a slice of tomato
on a sandwich
• Pasta
• Antioxidant beverages

17. Nutrition & Hydration
• Pre Run
• Up carb intake
• Hydrate more
• Sweeteners

18. Nutrition & Hydration
• During Run

19. Types of Marathons
• Road Run

20. Types of Marathons
• Trail run

21. Types of Marathons
• Hill Run

22. Types of Marathons
• Triathalon/ Dualathon

23. Types of Marathons
• Obstacle run

24. Inspiring stories
N Chandrasekaran (Tata Sons Chairman)
• Started running at 44 due to health reasons
• Ran 2k along the sea front - engine ran on will power
only
• Completed first marathon after 8 months
• Impact
• On business trip anywhere in the world - go running with
employees, friends and business partners
• Opportunity to reflect; it opens the windows of mind
• Issues become instantly less complex, solutions come in a
mysterious way
• Some of the best business ideas have come during a run
“My job is very demanding, I travel 200 days in a year and constantly change between time zones.
However, I make room in my diary for running every day. I am miserable if I don't get to run any day.”

25. Inspiring stories
N Chandrasekaran (Tata Sons Chairman)
• Builds a great sense of camaraderie —
• “when I am in the starting section, together with 45,000 other runners, there is
unique feeling of "oneness" that no other experience can bring. Being a runner has
greatly shaped my thinking as a leader.”
• Long distance thinker
• Running a business is like running a marathon, the similarities are numerous.
• You have to decide on the length of the engagement, develop endurance to handle
setbacks and increase speed when the competition demands it
• You have to perform with your heart and your mind; you will not get lost on the way
if you have a good road map.
• You will get nowhere without discipline, this is what I always tell my employees in
speeches.
• Advice for novice runners
• Prepare well, apply yourself and start moving.
• Get up early and go for a long distance run, even if you're stressed or tired.
• You will return more fit than when you left

26. Inspiring stories
Anil Ambani (Reliance Group Chairman)
• Started running for health reasons, then continued for fitness, and now
it’s part of life.
• Runs 100 km a week – ‘time of connecting with myself’
• Body clock goes off at 3.30 or 4 a.m – ‘meditative trance when I run’
• Impact
• Weighed 105 kg and could not even walk 1 kilometre in an hour– with running,
it came down to 68 kg.
• PB: Half Marathon in 1 hour 29 minutes and 11 seconds
• Issues become instantly less complex, solutions come in a mysterious way
• ‘Some of my brightest business ideas come to me when I’m running by myself’
Dhirubhai Ambani, “Look Son, you can buy any luxury you want in life, from clothes to food, from a
home to a holiday, but you can never buy health. Do whatever it takes to make yourself feel good.”

27. • ‘If I don’t run three days in a row, I get
withdrawal symptoms’
• ‘Five days I run indoors on a treadmill for two
hours, the sixth day it is always outdoors.’
• An activity like this releases endorphins in the
body and gets the neurotransmitter working. The
saratonin levels rise. This gives you a huge high.
When you are depressed, your saratonin levels
fall.
Inspiring stories
Anil Ambani (Reliance Group Chairman)

28. • Began running as an out-of-shape 25-year-old in 1972 at the
suggestion of a friend
• Over time, running helped him to quit smoking and drinking
• His timing puts him in the top three per cent of all 5-km race finishers
of any age in the US (20 mins)
Inspiring stories
George Bush (Ex US President)
One of my jobs as President is to set an example. I have an opportunity to send the message to the
American people that I'm serious about exercising-and you should be, too.

29. • Impact
• “helps me sleep at night and it keeps me disciplined”
• Running breaks up my day and allows me to recharge my batteries
• Running also enables me to set goals and push myself towards those goals
• In essence, it keeps me young - I just look and feel better.
• A good run adds a little bounce to my step. I get a certain amount of self-
esteem from it.
• It’s interesting that my timings became faster after the war began - I guess
that’s part of the stress relief I get from it.
• “The psychological benefit is enormous. You tend to forget everything that’s
going on in your mind, and just concentrate on the time, distance, or the
sweat. Running helps me to clear my mind.”
Inspiring stories
George Bush (Ex US President)