As I continue my Couch to 42K journey, sharing my weekly workouts and progress, I want to highlight a few other factors that are just as important as working out.
There’s a saying I love: “Anyone can do a 1-hour workout; it’s what you do the remaining 23 hours that matters.” And it’s true. Your fitness isn’t just built on the distance ran or reps completed, it’s shaped by what you eat, how you hydrate, and the quality of your sleep. So, let’s dive into the three pillars that support my running and weight loss goals.
Nutrition: You Are What You Eat
They say, “Abs are made in the kitchen,” and while I’m not on a quest for a six-pack (at least for now), I know that what I eat directly impacts my energy, endurance, and recovery.
I follow a vegan (plant-based) diet, which often sparks curiosity, especially since I wasn’t always plant-powered. If you’re wondering why a former carnivore like me made the switch, stay tuned—I’ll be sharing my journey, the wins of going vegan in another post.
To keep my metabolism in check, I also practice intermittent fasting. Sticking to the traditional 16:8 fasting window can be tough with my work schedule, so I simplify things by eating just two solid meals a day. On top of that, I try to avoid sugar as much as possible and limit my carb intake to maintain steady energy levels. Goes without saying I’m staying away from alcohol and any other vices.
Here’s a glimpse of what I eat in a day.
8:00 AM: (Post-Workout) Plant-based protein shake with multi vitamins. I know there’s a lot of debate around protein powders, but I find that a plant-based protein helps me hit my protein goals. I also take a plant-based multivitamin to meet my Recommended Dietary Allowance (RDA) and Ginkgo supplement to support brain function. (And no, none of this is a paid promotion!).
8:30 AM: A power-packed mix of soaked dry fruits—dates, figs, prunes, walnuts, almonds, cashews, pumpkin seeds, and raisins.
11:30 AM – 12:00 PM (Brunch): A low-carb meal, often sautéed veggies, oats upma, or a light plant-based dish. I weigh my meals and keep them under 300g for portion control.
Evening Snack: Fruits or sometimes a smoothie.
8:30 PM (Dinner): Another measured meal, ensuring it stays under 250g.
Hydration: The Underrated Elixir
Water intake might sound basic, but it’s often overlooked. I aim for 2+ litres daily, though it can be challenging with work schedule and back-to-back meetings. The trick? Keeping a water bottle at my desk so I’m constantly reminded to sip. Proper hydration keeps my energy up, helps with recovery, and improves overall performance.
Sleep: Because Zombies Don’t Run
We often underestimate the power of sleep, but is the best recovery your body can get. I aim for 6 hours of sleep and try to follow a few key habits:
• Avoid screens 30 minutes before bed (still working on this!).
• Keeping my bedtime consistent to regulate my sleep cycle, I can proudly say that I’m part of the ‘5 AM Club’ – waking up at 5 AM to start your day.
Weekly Tracker: The Highs, The Lows, and Everything In Between
Finished with the base training phase, I’m feeling good and confident about this journey.
The Highs
Super proud that I haven’t missed a single day of training during the ‘Base Phase’
The Lows
Running in NRI Layout, Ramamurthy Nagar is so dull—the roads aren’t great, and traffic is chaotic. Thankfully, I finally found a 5K route that’s calmer, but I really miss my HSR running days.
The Week That Was:
I’m following a structured routine of strength training, intermittent running, and yoga for optimal recovery and performance.
Total Distance: 10 km
Average Pace: 10’43/km
Key Takeaways & Training Tips:
Strength training is your best friend—don’t skip it!
Song of the Week:
An incredible track by Soundgarden, epic lyrics and if I swap ‘Rowing’ with ‘Running,’ it perfectly captures my journey! Listen to it here, and let me know your thoughts in the comment section.
Next Week’s Goal:
The ‘Peak’ phase starts from next week, so I will be increasing the duration I run in the 5K route and try to reduce my pace to under 10′ for 5K. Let’s see how this goes.
What’s Your Routine? Let’s Compare Notes!
Running is more than just clocking the distance—it’s a lifestyle. Whether you’re training for a marathon or just starting your fitness journey, I’d love to hear how you manage nutrition, hydration, and sleep.
Drop a comment below! What’s your biggest struggle when getting back into a training routine? Your insights could help!
Until next week, keep running, keep pushing, and keep rocking!