Ashkar

Ashkar is the founder of KeralaRunners, a marathoner, and a Procam Slam finisher. He started KeralaRunners to help people across Kerala take up running, find others to run with, and learn from each other. He writes about the everyday decisions runners face, from choosing their first pair of running shoes to preparing for their next race.

Training

Monsoon Running: How to Keep Training Through the Rains

Kerala’s monsoon doesn’t have to stop your running. Footing, gear, lightning, leptospirosis and indoor alternatives.

2 min read

Training

Running Safely on Kerala Roads

Traffic, visibility, stray dogs and personal safety: practical tips for running on Kerala’s roads, day and night.

2 min read

Training

Marathon Race Day: Fuelling, Pacing and the Taper

How to carb-load, fuel during the race, pace 42.2 km sensibly and taper so you arrive fresh.

3 min read

Training

Half Marathon Training: What a 12-Week Build Looks Like

How to train for your first 21.1 km: weekly structure, long-run progression, fuelling practice and race-day pacing.

2 min read

Training

Your First 10K: An 8-Week Training Plan

Can you run 30 minutes? This three-runs-a-week plan builds you up to a confident first 10K.

2 min read

Training

Recovery Basics: Sleep, Rest Days and Easier Weeks

Fitness is built when you recover, not just when you train. How to use sleep, rest days and cut-back weeks to run better.

2 min read

Training

Strength Training for Runners: 6 Exercises You Can Do at Home

Two short strength sessions a week can make you a more robust runner. Six simple exercises, no gym required.

2 min read

Training

Easy Runs: Why Slowing Down Makes You Faster

Most of your running should feel easy. Here’s why, how to tell if you’re running easy enough, and how to structure your week.

2 min read

Training

Hydration for Runners: How Much Should You Drink?

How to stay hydrated in Kerala’s heat without overdoing it: a simple sweat test, when you need electrolytes, and what to drink.

2 min read

Training

A Kerala Runner’s Guide to Everyday Nutrition

You don’t need a special diet to run well. How to use everyday Kerala meals to fuel training, recover and stay healthy.

3 min read