Kolkata: With runners gearing up for the Tata Steel World 25K Kolkata 2026, fitness experts are stressing the importance of structured training, strength work, nutrition and recovery rather than simply increasing running mileage.
The race, recognised as the first World Athletics Gold Label 25K event, is scheduled to take place in Kolkata on December 20, 2026.
Shweta Lakhwani, Founder and Coach of One More Rep (OMR), who has been associated with running since 2015, has shared practical advice for runners preparing for distances ranging from 5K to 25K. Lakhwani has participated in major races across India, secured several podium finishes and qualified for the Boston Marathon multiple times. Through OMR, she has worked with more than 40 runners and fitness enthusiasts and conducted over 500 bootcamp sessions.
Training should match the distance
According to Lakhwani, although the basic principles of running remain the same, preparation should change depending on the race distance.
For a 5K, runners can focus on basic fitness and running efficiency, while a 10K requires a stronger combination of aerobic endurance and sustained pace. A 25K, on the other hand, requires greater endurance, the ability to handle fatigue and a properly tested hydration and fuelling strategy.
She cautioned runners against making sudden increases in mileage as race day approaches.
“The key is progressive preparation. Don’t suddenly increase mileage because the race is approaching,” Lakhwani said.
Strength and recovery are part of training
Lakhwani also highlighted the role of strength training and mobility alongside regular running. Easy runs, long runs and faster sessions each serve different purposes, while strength work can help runners cope with repeated impact and maintain efficient running mechanics.
She said recovery should not be treated as time lost from training.
“Recovery is not lost training, it is part of training. One of the biggest mistakes is believing every training day needs to be hard,” she said.
Nutrition should be tested before race day
For longer-distance runners, nutrition and hydration can become particularly important. Lakhwani recommends maintaining a simple and consistent diet that includes adequate carbohydrates, protein, healthy fats, fruits, vegetables and fluids.
She also advised runners not to under-fuel as their training volume increases. For longer races, hydration and fuelling strategies should be practised during training instead of being tested for the first time on race day.
“Fuel your training, recover from your training and practise your race-day nutrition beforehand,” she said.
Mental preparation matters too
Running longer distances also requires preparation beyond the physical aspects. Lakhwani suggests breaking a difficult run into smaller sections and concentrating on manageable targets rather than thinking about the entire distance at once.
Maintaining focus on breathing, running form and pace can also help runners deal with fatigue.
At the same time, she urged runners not to ignore persistent fatigue, unusual soreness, declining performance or pain that begins affecting running mechanics.
“Train smart, not just hard. Respect your body and trust your preparation,” she said.
Individual approach important for women runners
Lakhwani also pointed to the need for more individualised training among women runners. Menstrual cycles, recovery, iron status, sleep and overall stress can influence energy levels and performance.
She said women should combine strength training with running while paying attention to what works for their individual bodies, experiences and goals.
“Don’t underestimate your ability as a runner, but don’t ignore your body’s individual needs either,” she said.
Race-day strategy
As race day approaches, Lakhwani’s advice is to avoid being influenced by the pace of other runners.
She recommends starting under control, following a pace that has already been practised during training and using only hydration and fuelling strategies that have been tested beforehand.
If the body continues to feel strong during the later stages of the race, runners can gradually increase their effort.
For runners preparing for the Tata Steel World 25K Kolkata 2026, her approach can be summed up in three principles: stay consistent, train smart rather than simply hard, and respect the body while trusting the preparation.
Whether the goal is a 5K, 10K or 25K, she believes sustainable training and making running a regular part of life are key to long-term progress.
