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

What to Eat Before, During and After a Run

Simple, evidence-based fuelling for runners: when you need to eat, how much carbohydrate and protein, and easy food ideas.

2 min read

Training

Essential Running Gear for Beginners (and What You Can Skip)

What you actually need to start running in Kerala, what’s nice to have, and what can wait until you’re hooked.

2 min read

Training

How to Choose Running Shoes: A No-Nonsense Guide

Comfort is the best predictor of a good running shoe. How to try shoes, what the jargon means, and when to replace them.

2 min read

Training

Running in Kerala’s Heat and Humidity: How to Stay Safe

Heat and humidity make running harder and can be dangerous. How to adjust your timing, pace and hydration, and the warning signs of heat illness.

2 min read

Training

Your First 5K: A 9-Week Walk-Run Plan

A gentle, step-by-step plan that takes you from walking to running 5K (or 30 minutes) without stopping, in three short sessions a week.

2 min read

Training

How to Start Running: A Beginner’s Guide for Kerala

Never run before? Here’s how to start safely, build the habit and enjoy it, with practical tips for Kerala’s weather and roads.

3 min read