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In a conversation with News18, long-distance runner Harmanjot Singh opens up on his journey, training regimen and more.
Harmanjot Singh feels long-distance running has evolved significantly. (Picture Credit: IG/harman__tur)
Harmanjot Singh started his journey in top-level Indian athletics with a 10th-place finish in the men’s 5000m at the Indian Open Championships in Ranchi in October 2019.
Just five months later, the sporting world came to a halt because of the COVID-19 pandemic. He returned to competition at the 2021 Federation Cup in Patiala and has continued to progress ever since.
Most recently, Harmanjot claimed top spot in the men’s 10,000m at the Indian Athletics Series 8 in Pune. Speaking to News18 Sportshe reflected on his journey, training methods, the impact of COVID-19 and the evolution of Indian athletics.
Excerpts:
What inspired you to take up long-distance running?
I began running in 2019. Initially, it was quite casual, but I soon realised my endurance and fitness levels were strong. Then I met my coach, Mr Yunus Khan, who understood my strengths and designed my training accordingly.
His guidance has played a huge role in my development.
Can you talk to us about your training structure and race-day strategy?
My training is built around a balance between mileage and recovery. Both are equally important for consistent improvement. Race-day strategy depends on the course, weather, competition and other conditions.
My coach and I plan accordingly to ensure I perform at my best.
How has long-distance running changed over the years?
The sport has evolved significantly, especially after COVID-19. Races have become more competitive and athletes have greater access to opportunities, including international events.
Technology has also transformed training. GPS watches, heart-rate monitors and other tools help us monitor performance, recovery and workload more effectively.
How did you deal with the COVID-19 break?
Fortunately, our training ground was only about 100 metres away. We would often train at 2 or 3 am to avoid restrictions. We also focused on strength and core work indoors.
Because we maintained consistency, returning to competition was not too difficult.
How do you set goals to improve your timing?
At the start of every season, I set targets to improve my performance. Throughout the year, I constantly assess my body and training. If I identify weaknesses in strength, endurance or recovery, I adjust my programme accordingly.
Modern training methods have made athletes more aware of their bodies and performance.
How do you work on strength and conditioning?
Strength training is a key part of my routine. Along with gym sessions, I use theraband exercises to improve stability and muscle strength. We focus on single-leg strength, glutes, hamstrings and calves, which are crucial for running efficiency, balance and injury prevention.
How much has Indian athletics evolved in recent years?
The change has been tremendous. Earlier, there were only two or three major competitions in a year. Now athletes can compete in 12 to 13 meets annually, including World Athletics-accredited events.
More competitions mean more opportunities to qualify, recover from setbacks and improve performances. The system has become far more structured and athlete-friendly.
How has ASICS supported your journey?
ASICS has been a great support. Shoes such as the Novablast, Magic Speed and MetaRun have suited my training needs. The brand offers options for different foot types, ensuring athletes can find footwear that complements their running style and performance requirements.
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