In today’s discussion, we will be covering everything you need to know for TMM 2026. This content will include race-week nutrition, race-day fueling, and sleep strategy for the entire week. How to get to the expo and collect your bib, what to keep in mind and what not to, apparel and shoe selection, and recommended do’s and don’ts for race week. I would recommend you all go through each of these points in detail and make a note, as these might come in handy as you prepare for the race. Good luck, and I’m sure you will do your best.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

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Smelling onions and shoes are two of the biggest myths as a treatment for Epilepsy.  There is still a stigma to discuss about the condition.  People still hide the condition and think of it as a curse.  

In this episode, we are joined by Dr Manjari Tripathi, Professor in the Department of Neurology at AIIMS Delhi, where she heads the Centre of Excellence for Epilepsy. A pioneering neurologist with over 350 publications, she has advanced epilepsy surgery techniques and trained generations of neurologists across India. Vikas & Dr Tripathi discussed in detail what epilepsy really is. Why does rural India face higher rates of epilepsy cases? The dangerous myths that prevent treatment, and the critical first aid everyone must know.

Here are some key takeaways:

• Epilepsy is electrical chaos in the brain, not a mental illness: Hyper-excitable neurons cause short-circuits leading to seizures. It can happen at any age from preventable causes like head injuries, infections, etc.
• Head injuries are India's most preventable cause: From kids falling off roofs while flying kites to helmetless riders on phones, trauma leads to seizures months or years later: sleep deprivation, alcohol, and certain antibiotics lower seizure thresholds.
• Shoes & onions for the treatment of seizures are just baseless myths. Learn the first aid - Turn the person on their side, loosen tight clothing, time the seizure. If it lasts over 5 minutes, rush to the hospital. Recording the seizure on video helps doctors diagnose correctly.
• Rural India’s hygiene problem & the epilepsy connection - Poor sanitation causes tapeworm eggs to reach the brain through unwashed vegetables, triggering seizures. Myths about spirits and past karma prevent families from seeking proper medical care.
• Provoked seizures are not epilepsy - Seizures within 24 hours to a week of stroke, low sodium, alcohol withdrawal, or acute infections are provoked seizures requiring only short-term treatment. Epilepsy means two or more unprovoked seizures needing longer treatment.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

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In this episode, we are joined by Dr. Prabhat Jha, Nuffield Professor at the University of Oxford and Professor of Global Health at the University of Toronto. A world-leading epidemiologist who led the Million Death Study tracking premature deaths across India, he discovered that quitting before age 40 avoids nearly all smoking risks. Vikas & Dr. Jha discussed in detail the massive underestimation of smoking dangers, why cigarettes are lethal, how the tobacco industry engineers addiction, and the surprising speed at which your body repairs itself after quitting.

Here are some key takeaways:

• A typical smoker loses a full decade of life - Worldwide, smoking kills 5-7 million people annually, including a million in India alone. Even light smokers face tripled mortality risk.
• Duration matters more than quantity - Smoking just 2-5 cigarettes daily for 20 years is far worse than a pack a day for 10 years. Prolonged exposure drives cancer and arterial damage.
• Quitting works fast and dramatically - Half the excess risk disappears within three years of quitting. Quit by 40 and you avoid 9 years of lost life; even quitting at 60 gives back 4 years.
• The tobacco industry engineers your addiction - Companies manipulate nicotine pH for maximum brain impact, target specific demographics with customized products
• Smoking damages every organ in your body - From mouth to bladder, smoking causes cancer throughout the digestive and urinary systems, destroys lung elasticity, damages arteries causing heart attacks and strokes, and reactivates dormant TB infections.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

In this episode, we are joined by Dr. David Nieman, Professor in the department of biology at Appalachian State University and director of the Human Performance Laboratory. A pioneer in exercise immunology with decades of research, he discovered why marathon runners get sick after races and how to prevent it. Vikas & Dr. Nieman discussed in detail about the immune system's response to heavy training, why marathons can suppress immunity, optimal fueling strategies, and how to find your training sweet spot without falling off the overtraining cliff.

Here are some key takeaways:

• Marathon running temporarily crashes your immune system - After a marathon, your odds of getting sick are 2-6 times higher for 1-2 weeks. The stress depletes glycogen, spikes cortisol, and creates an "open window" for viruses.
• Carbohydrate is your immune system's fuel - Taking in carbs before, during, and after long runs reduces inflammation by 40%. 
• Half marathons are the safe distance - Studies show minimal immune suppression after half marathons. It's when you push beyond 90 minutes at race pace that glycogen depletion triggers immune dysfunction.
• Blueberries are nature's immune support - Eating a cup daily for two weeks before intense training lets polyphenols accumulate, reducing inflammation and boosting immune function.
• Never run through a fever - Exercising with systemic illness (fever, body aches) can trigger chronic fatigue syndrome. Take enough rest till you fully recover.
• Find your sweet spot - Persistent fatigue, irritability, and requiring naps are signs you're pushing too hard. Some athletes push too far and fall into a chronic fatigue state that ruins their lives for years.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

In this episode, we are joined by Dr. Stuart M. McGill, distinguished professor, emeritus of Spine Biomechanics at the University of Waterloo. With over 40 years of research and 245+ peer-reviewed publications, he has helped everyone from Olympic athletes to everyday people overcome back pain. Vikas & Dr. McGill discussed in detail about spine biomechanics, how the body works as an elastic system for running, why most runners don't need heavy deadlifts, and practical strategies to build a resilient, pain-free back.

Here are some key takeaways:

• Distance runners are elastic athletes, not strength athletes - Great runners store and recover energy through tuned stiffness in their fascia and tendons, not by building maximum muscle strength. Deadlifts may actually hurt your running performance.
• Core endurance matters more than core strength - Maintaining good form throughout a marathon requires core endurance to prevent energy leaks, not maximal strength. Train your core.
• Sitting is damaging your back and your running - Eight hours sitting at a desk, builds cumulative damage that can't be undone by hard training at night. Take frequent micro-breaks at home or in office, to maintain back health.
• Barefoot running teaches optimal mechanics - Running without shoes forces you to find the sweet spot between absorbing shock and preserving elastic energy. Too much cushioning makes you slower and loads your tendons more.
• Sciatica can often be resolved without surgery - Most sciatica cases respond to understanding the pain mechanism and following proper movement patterns. Surgery should be considered only after conservative approaches have been thoroughly tried.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

In this episode, we are joined by Dr. Bindu Menon, a distinguished Indian neurologist and Professor and Head of the Department of Neurology at Apollo Specialty Hospitals, Nellore. As the founder of the Dr Bindu Menon Foundation and the innovative Neurology-on-Wheels initiative, she brings neurological care to underserved communities across India. Vikas & Dr. Menon discussed in detail about how the brain functions, the impact of digital overload on cognitive health, identifying signs of digital addiction, and practical strategies to protect and enhance brain function through lifestyle modifications.

Here are some key takeaways:

• Your brain gets tired from constant screen time - Jumping between apps and scrolling endlessly overloads the part of your brain responsible for focus, leaving you mentally exhausted and unable to concentrate.
• Brain health has three pillars: sleep, nutrition, and exercise - Good sleep consolidates memories, proper nutrition (B12, iron, vitamin D) fuels your brain, and exercise builds a reserve tha protects you when you get sick.
• You're digitally addicted if you can't put your phone down - Checking your phone every minute, feeling restless without it, or being unable to finish reading a page are clear warning signs of addiction.
• Your brain needs downtime to work properly - Unlike the past when we'd watch one movie and discuss it, today's non-stop information doesn't give your brain time to rest and process memories.
• Beat phone addiction by finding real-world pleasures - Replace your phone dopamine with activities that make you equally happy. Writing, running, basically anything that gives you genuine satisfaction and engagement.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

In this episode, we are joined by Dr. Ebonie Rio. She is a senior Clinical Researcher at La Trobe University's Sport & Exercise Medicine Research Centre in Melbourne. With hands-on experience as a physiotherapist for Olympic and Paralympic teams, the Australian Institute of Sport, and the Australian Ballet Company, she bridges elite sports practice with rigorous scientific research. Vikas & Ebonie discussed in detail about tendons, their role in the body, how to strengthen them & how to avoid running related injuries. 

Here are some key takeaways:

• Don't stretch your Achilles when it's sore - Stretching compresses the tendon against the heel bone and can worsen pain. Instead, focus on strengthening exercises like calf raises.
• Tendon pain isn't inflammation - The swelling is actually water buildup from stressed tendon cells, which is why ice and anti-inflammatories don't help. Exercise is the best treatment. 
• Every runner needs calf strength - Do 25 single-leg calf raises from flat ground (not off a step) with good alignment. This protects your Achilles, plantar fascia, and improves running efficiency.
• Flat feet aren't a curse - Foot shape doesn't increase injury risk or limit your running ability. Calf weakness, not flat feet, is the real culprit behind most lower leg pain.
• Space out high-impact sessions - Tendons need time between running sessions to adapt and recover. Three runs spread across the week is better than Friday-Saturday-Sunday back-to-back training.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

In this episode, we are joined by Coach Bob Larsen, The recipient of USA Track & Field Hall of Fame with an experience of over 6 decades. His athletes Meb Keflezighi and Deena Kastor went on to win medals in the Olympics and he is responsible for building several athletes to global successes. Vikas & Coach Bob discussed the importance, impact, and the right protocol for threshold and altitude training. We also discussed Coach Bob’s insights from decades of coaching, the importance of aerobic base building & his view on how athletes must train.

Here are some key takeaways: 

• Coach Bob’s incredible journey into coaching for track and field athletes, his experience at UCLA, & training Meb Keflezighi to run 300 miles per week.
• Importance of altitude training & how runners should structure their training week.
• For an elite and semi-elite, besides the grind, you need an active lifestyle, a supportive coach & a strong aerobic base training to break through.
• Focus on intensity & pacing. Build your base. Work on your threshold training.
• Threshold is something you are working hard, but not racing. Recreational runners should start with 20 minutes of threshold training. 
• With Threshold training, you experience less injury, psychologically & physically, you are not breaking down, you get your body under control.
• ‘City Slickers Can’t Stay With Me’ is an incredible documentary on the life and journey of Coach Bob Larsen.

Check out Coach Bob Larsen's Book -https://amzn.in/d/0ut5awH

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

In this episode, we are joined by Dr. Pradyumna J. Oak. Dr. Oak is a Senior Neurologist and Director of Neurology at Nanavati Super Speciality Hospital, Mumbai. His extensive experience in stroke management and neurocritical care makes him a perfect expert to speak on brain stroke. Vikas & Dr. Oak discussed causes, diagnosis, risk factors, important tests, and primary and secondary prevention.

Here are some key takeaways: 

• Blockages in blood vessels supplying blood to the brain may lead to a brain stroke. It is different from a heart attack or cardiac arrest.
• Diabetes, hypertension, Obesity, smoking, and use of tobacco are the major risk factors that contribute to a brain stroke.
• Statins may help stabilize the plaque and reduce LDL cholesterol levels.
• Brain stroke can happen due to occlusion (blockage) in arteries or hemorrhage(rupture) of blood vessels. 
• A person experiencing a Transient Ischemic Attack might have difficulty speaking. Unfortunately, in the symptoms of a brain stroke, there is no pain. 
• Running and other endurance activities may help condition your heart and even keep your baseline heart rate in check.
• A well planned workout program is helpful in mitigation of similar issues including a condition such as brain stroke.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

In this episode, we are joined by Prof. Mark Mattson, adjunct professor of neuroscience at Johns Hopkins School of Medicine.  He is also the former chief of the Laboratory of Neurosciences. Mark is a leading voice in intermittent fasting. Vikas and Mark discussed the impacts of Intermittent fasting on brain function, the types of intermittent fasting, the effects of intermittent fasting on neurotransmitters in our brain, and the proper protocol to practice intermittent fasting.

Here are some key takeaways:

• Our bodies need energy, but the evolution from food scarcity to food abundance has made intermittent fasting a relevant concept.
  
  
• Intermittent fasting is an eating pattern that depletes the liver glucose stores and makes your body switch to using the stored fat as fuel.
  
  
• For people suffering from diabetes, obesity, and even cancer, intermittent fasting has proven to be an effective method.
  
  
• People with obesity, which is a Body Mass Index (BMI) of over 30, are likely to develop dementia & Alzheimer's. Intermittent fasting is proven to aid significant memory improvement.
  
  
• Indians observe fast for religious purposes in India. The scientific truth behind the practice of fasting.
  
  
• Types of Intermittent fasting (16:8, 5:2, alternate fasting), & the right protocol to practice.
  
  
• Difference between good stress & bad stress. Anxiety, depression, and stress can amplify your niggles and pain.

 Check out more on Mark Mattson -  https://www.youtube.com/watch?v=dUVLYtXutbo

https://tinyurl.com/ye5j6979

https://shorturl.at/iZgJc

Don't Forget to listen Amy Bender's Podcast : https://open.spotify.com/episode/7tjgthfBftVN0FrhePZUMn

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!