From 5K to 25K, One More Rep founder highlights the importance of structured training, strength, nutrition, recovery and race-day preparation
Kolkata, September 22, 2026: As runners gear up for the Tata Steel World 25K Kolkata 2026, preparation is about much more than simply increasing mileage. From choosing the right training approach to maintaining nutrition, strength and recovery, building a sustainable routine can play a crucial role in helping runners perform better across distances.
Sharing practical insights for runners, Shweta Lakhwani, Founder and Coach, One More Rep (OMR), brings years of experience as both a runner and coach. Associated with running since 2015, she has participated in major races across India, secured multiple 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 Must Match the Distance
According to Lakhwani, while the fundamentals of running remain consistent, training should be tailored to the distance. A 5K can focus more on basic fitness and running efficiency, while a 10K requires a combination of aerobic endurance and sustained pace.
A 25K, meanwhile, demands greater endurance, fatigue resistance and a well-practised approach to hydration and fuelling.
“The key is progressive preparation. Don’t suddenly increase mileage because the race is approaching,” Lakhwani said.
Strength and Recovery Are Part of Training
Running should also be supported by strength training, mobility work and adequate recovery. Easy runs, long runs and faster sessions each serve a specific purpose, while strength training can help runners manage repeated impact and maintain efficient running mechanics.
“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: Keep It Simple and Consistent
As training volume increases, runners need to ensure that their nutritional intake keeps pace with their body’s demands. A balanced diet comprising adequate carbohydrates, protein, healthy fats, fruits, vegetables and fluids can support training and recovery.
For longer races, Lakhwani recommends practising hydration and fuelling strategies during training rather than trying something new on race day.
“Fuel your training, recover from your training and practise your race-day nutrition beforehand,” she said.
The Mental Game Matters Too
For longer distances, mental preparation can be just as important as physical conditioning. Breaking a challenging run into smaller sections, following a realistic race plan and staying focused on breathing, form and pace can help runners manage fatigue.
Lakhwani also cautions runners against ignoring persistent fatigue, unusual soreness, declining performance or pain that affects running mechanics.
“Train smart, not just hard. Respect your body and trust your preparation,” she said.
A Special Focus on Women Runners
For women runners, Lakhwani emphasises the importance of individualised training. Factors such as menstrual cycles, recovery, iron status, sleep and overall stress can influence energy levels and performance.
She also highlights strength training as an important part of building resilience and encourages women to focus on what works for their individual bodies, experience 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: Start Smart
As race day approaches, Lakhwani advises runners not to get carried away by the pace of others. Starting in control, following a pace practised during training and sticking to a tested hydration and fuelling strategy can help runners manage their effort more effectively.
If the body feels strong during the later stages of the race, the effort can then be increased gradually.
Three Principles for Better Running
Lakhwani’s approach can be summed up in three simple principles: stay consistent, train smart rather than simply hard, and respect your body while trusting your preparation.
Whether the goal is a 5K, 10K or 25K, sustainable training, proper recovery and a balanced approach can help runners build confidence and progress over time.
The Tata Steel World 25K Kolkata 2026, a World Athletics Gold Label 25K race, will be held on Sunday, December 20, 2026, bringing together runners for one of India’s major road-running events.
