Introduction
On Friday, September 1, we had an insightful session by Dr Sunita Godara, a distinguished international athlete and accomplished marathoner. Dr. Godara's running odyssey spans 130,000 kilometers of training and over 200 international races in 26 countries. In her career from 1984 to 2010, she has run 76 Full Marathons (42.2km), 123 Half Marathons (21km), and 15 Road Races (10km). During the session, Dr Godara shared her experiences on running the marathon and how running marathons can help us lead a better life and develop a positive mindset.
About Dr Sunita Godara
Dr Godara clinched the coveted Asian Marathon Gold Medal in 1992, 1996 Asian Marathon Bronze Medal in Bangkok, Thailand and the Asian Championship Bronze in the 1998 Bangkok Marathon. She has won marathon races in 26 countries, including 25 Golds, 12 Silvers, and 13 Bronze medals.
Dr. Godara took part in the prestigious Boston Marathon in 1985 and the London Marathon in 1990 and 1992. Dr Godara has won marathons in Bangkok, Singapore, Malaysia, Philippines, Indonesia, Japan, Egypt, and Holland. She has been among the top ten in Paris, Melbourne, Macau, Poland, Italy, Istanbul, Belgrade & Las Vegas. Dr Godara was the Torch Bearer Escort Runner from India at the 1996 Atlanta Olympics.
Dr. Godara's athletic accomplishments are paralleled by her dedication to health and fitness advocacy. She established the Health Fitness Trust (HFT) in 1994, an organization dedicated to fostering well-being through physical activity. HFT has two Vocational Training Centers in Kalkaji & Aali Village Sarita Vihar. HFT operates Stree Shakti Kendra for urban slum girls covering vocational training, health, education, life skill education and legal aspects of women empowerment. The Trust also runs a Taekwondo Academy. This Academy has trained over 17,000 girls in self-defense. The HFT Champion's Marathon Club, offers free coaching to Health Fitness Trust members. The HFT Elite Marathon Club manages top national runners.
Dr. Godara's educational pursuits are as diverse as her athletic achievements. Her academic journey includes a B.A. from Banasthali Vidyapeeth, Tonk, Rajasthan, a Masters in Public Administration from Rajasthan University, and a Diploma in Yoga from Vishwayatan Yogashram, Katra Jammu. She earned a Doctorate in Sports and Fitness from Banasthali University in 2015. Dr. Godara earned her Diploma in Coaching with specialization in Athletics from the National Institute of Sports, Patiala. She also pursued various certificate courses in Fitness, Aerobics, and HIV/AIDS. She authored a Keep Fit book in 1988.
Since 2006, Dr Sunita has been coordinating Top Indian Marathon Runners Pan India as Elite Runners Coordinator. Her marathon coaching experience now spans an impressive 37 years.
Dr Godara has expertise in organizing events for a cause. She has not hesitated to speak up for Indian athletes in general and women in particular, when the situation has demanded.
Dr. Godara has graced national and international platforms as a speaker on sports, drug abuse, and HIV/AIDS. She continues to make significant contributions in various capacities:
- Member of the Consultative Committee on Prohibition and Prevention of Drug Abuse, Govt. of Delhi
- Board Member of the Ministry of Steel, Govt. of India – Sports Committee
- Board Member, CISF Sexual Harassment Committee
- Advisor, Physical Foundation of India (National Sports Promotion Organization) with Sports Ministry, GOI
- Chairperson, Aainball Federation of India
Dr Godara has received many National & State Awards:
- Bhim Award 1994 (Haryana State for winning Asian Marathon Gold)
- Youth Icon Award 2010
- Sports Achiever Award 2012 (Kurukshetra University)
- Kalpana Chawla Award 2015
- Women Social Entrepreneur 2014 - Governor's Award for Entrepreneurs (Delhi Govt.)
- Rani Laxmibai Veerangana Sammaan 2018 (Madhya Pradesh)
- Rashtrya Atal Sammaan Award 2020 for Atal Krida Shikhar Sammaan (at Vigyan Bhawan)
The fitness revolution
There were only about 500 runners in the country in the 1980s. Today, there are more than 50,000 runners. The champions run about 150 km per week while the fitness freaks run 40-50 km. These figures testify to the fitness revolution that the country has seen in recent years. With many big marathons being organized in the country, the sport has also become glamorous. Runners want to cover longer distances. Half marathoners want to run full marathons. Marathoners want to take part in ultra marathons. There is also money to be earned. Today, runners can make Rs 10-15 lakhs in a year, which is good for a poor country like India.
We have indeed come a long way in the last 15 years. In the Airtel 2006 Marathon, foreigners would run in the elite category in front. Indians would run in the open category behind them. Commandos would be in between and prevent Indian runners from moving forward and merging with the foreigners. Mrs Godara, who found this practice odd to say the least, protested. Today, Indians run together with foreigners in the elite category. (Elite male runners run the half marathon in about 1 hr 10 min and the full marathon in about 2 hr 30 min. The ladies run these distances in about 1 hr 30 min and 3 hours respectively.)
Life and marathon
The marathon is a 42 km race. Life is also like a marathon. We must be physically fit to enjoy life and make an impact. Running marathons makes us healthy. Health is wealth. Marathons also inculcate discipline and coordination. They shape healthy bodies and minds and foster positive thinking.
Taking care of the body
The body is Ike a temple. We must respect and indeed worship it. We should be possessive of our body and take good care. If we start loving our body, we will start taking care of it. If we are healthy, we can also save on medical expenses. Taking care of our body (like our education) cannot be delegated to someone. We must do it ourselves.
We must keep aside 45- 60 min every day for physical exercise. Fitness levels and requirements would depend on the profession. But all of us must invest in our physical fitness. If we do our morning exercise, we will feel fit and energetic through the day.
When we run, endorphins are generated, and we get into a happy mood. The immunity system becomes strong. During Covid, Mrs Godara’s sporting community remained active and helped many others to exercise through video lessons.
Opportunities
Marathon running has also created other opportunities. It has spun off clubs and travel groups. For the Ladakh marathon, people go in groups and plan their travel months in advance. Tour operators do a lot of business for the prestigious Boston, London, Singapore, Las Vegas and other marathons.
Sponsorships
Earlier, it was very difficult to get sponsorships. But now they have become much easier. There are 1000 running clubs all over the country. Dr Godara has been part of New Balance Club, Reebok running squad and more recently Delhi Skechers. Currently she has sponsorships from the TFCI (Tourism Finance Corporation of India) and Sketchers. Sports is covered under CSR (corporate social responsibility) and this has also increased sponsorships.
Post retirement
After retirement, Mrs Godara created her own post: elite coordinator. She began to focus on coaching elite runners. She took away other responsibilities such as travel and stay from them so that they could focus on their running. Sketchers has recently agreed to sponsor one runner from each of the 11 clubs with which Dr Godara is associated.
Q&A
Dr. Sunita Godara’s athletic journey began in her school years in the 1970s. The annual sports day was pretty much the only opportunity to showcase her talent. Dr Godara would take part in athletics, basketball, and swimming. Her father was an engineer at Bokaro. Studying in Kendriya Vidyalaya, she enjoyed good facilities. She would run both 400 meter and 800 meter races. In college, Dr Godara shifted to 1500 meters. She became the university champion. Later she took part in the 3000-meter race. Gradually, she became comfortable running longer distances.
The turning point in Dr Gadara’s life came when she joined Aurobindo School as a sports teacher. At the age of 24, she was the hostel warden of her school. Her job was to keep the young girls, mostly the daughters of NRIs engaged. These girls were keen on going to the city on Sundays. So, Dr Godara came up with the novel idea of taking them on long runs to the city’s historic spots like Qutub Minar, Shooting range and Nehru stadium. While they would run, a bus would take the picnic items and follow them. After completing the run, they would enjoy the food and return to the hostel by bus.
When the children became busy with their exams, the runs stopped. But by this time, Dr Godara had developed great interest in running. She started to run 10 km per day. In 1984, there were only three marathons in the country: Delhi, Pune, and Allahabad. Only the top runners would take part.
Dr Godara’s principal spotted her running talent and encouraged her to take part in the Rath Marathon (the original name for the Indian Open Marathon) . As part of her preparation, Dr Godara began to run from IIT Delhi, where her school was located, to Delhi airport, which was about 30 km away. Her confidence doubled and she was ready to take part in the marathon.
There was no prize money those days. There were only some 5-6 serious women contenders. But the winners got a sponsorship to run in an international marathon, either London or Boston. Dr Godara decided to take part in the Boston marathon with a stopover in London for 15 days. When she saw 1000 women taking part (out of a total of 50,000 participants), she felt inspired. Thus, was born her marathon career.
Later, prize money was introduced, and Dr Godara became a professional runner. During the Allahabad marathon in 1985, Dr Godara noted that there was a big difference in prize money for men and women. She wrote to Mr Rajiv Gandhi, the then Prime Minister. This injustice was soon corrected.
Marathon is the only race where men and women run the same distance together. In all other races, the events are held separately for men and women. Marathons break all barriers, gender, caste, creed, etc. People running shorter distances can move towards marathons gradually. Many steeple chase and 300o metre runners have shifted to marathons.
Depending on the aspiration, to be a champion or just take part, the work outs can be planned. Slope running, tempo running, interval running, etc. are part of the fitness regime. Over time, marathon running has become more of a science.
Note: A tempo run involves the fastest pace that can be sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less fit runners. Interval workouts consist of repeated shorter segments of fast running separated by slow jogging or standing recoveries.
Many champion runners have trained under Dr Godara and done well for themselves. One athlete was running half marathons in 2 hr 15 min. He wanted to reach his target time of 1 hr 45 min in 3 years. But thanks to Dr Godara’s coaching, he achieved his target in just 3 months.
Dr Godara prepares the workouts for her athletes using a scientific approach. She considers different aspects such as body composition, nutrition, and recovery. Her training is holistic and considers both mind and body. Through Yoga Nidra and positive affirmations, she builds confidence and mental strength in athletes. Athletes visualize themselves in the marathon during the final 3 km. They are mentally prepared well before the race begins.
Inculcating good habits starts from childhood. So parents have an important role to play. What we keep in the fridge is an important decision. We could keep chocolates, sweets, and carbonated drinks. Or we could keep fruits, butter milk and curd. It is ok to consume sweets or fried items occasionally but not regularly. When Sunita was a child, her mother would prepare healthy food. Even when the family would go to the club in the evenings, they would have dinner at home. They would fill their stomachs with healthy food. So, the temptation to eat French fries and cutlets, after reaching the club, was not there. Her mother would make green rotis (made of methi or palak) every day.
Dr Godara explained that artificial supplements only have a temporary impact. Natural supplements backed by exercise are a more enduring way of maintaining fitness.
Big organizations can afford to have their own gym. However, creating facilities alone is not enough. It is also important to have a combined exercise routine at least once a week. This will inculcate the habit of doing exercise. This will also promote bonding among employees. It is important to build fitness into the schedule. Friendly fitness competitions can also be useful in promoting a culture of fitness. Smaller organizations may not be able to afford a gym. But they can still organize aerobics or yoga activities in the lobby.
Can elderly persons who are just used to walking, take part in marathons? The answer is yes. They could start by walking 5 km and then running 1 km. Gradually, they can increase the distance. This walk jog walk rhythm will build stamina. Finishing marathons is not rocket science, even for older people. In every marathon, there are at least 30-40 runners above the age of 60. There is an incentive to finish as well for these veterans. Every finisher is a winner and gets a medal/sense of achievement.
For someone who wants to go to Everest Base camp, uphill running will build confidence and stamina. Assuming there are two months to go, we could start with running over flyovers and small hills three times a week. Running up the stairs (say 10- 12 floors will also help. Cycling and trekking are complementary.
Positivity is all around us. The energy is there. We just have to feel it and channelize it. Helping others, achieving something, and making small sacrifices for others are great ways to enkindle the feeling of positivity. There is a strong correlation between physical health and positive thinking. If we are healthy, we will automatically develop positive thoughts. We will become hardworking and develop our willpower. The trick is to love our body and devote at least one hour each day for physical exercise and meditation.