Dokra Running Club

👟 Why Start Running?

Running is one of the most accessible and effective exercises. It builds cardiovascular fitness, strengthens bones, burns calories, and triggers endorphins that enhance mental focus and mood.

🎯 Basic Instructions to Follow:

Get Good Shoes: Proper running shoes protect your knees, shins, and ankles by absorbing impact. Avoid general lifestyle sneakers.
Warm-Up is Essential: Spend 5 minutes performing dynamic stretches (high knees, leg swings, lunges) before your run to prepare muscles and avoid cramps.
The Run-Walk Method: If you are a beginner, alternate 1 minute of jogging with 1-2 minutes of brisk walking. Gradually increase the jogging ratio.
Stay Hydrated & Breathe: Drink water before and after runs. Focus on deep, rhythmic breathing from your diaphragm rather than shallow chest breaths.
Cool-Down & Stretch: End your run with a slow walk and 5 minutes of static stretching (hamstrings, calves, quads) to reduce muscle soreness.

📈 The Roadmap to Becoming a Pro Runner:

Follow the 10% Rule: To prevent overuse injuries, never increase your weekly running distance by more than 10% compared to the previous week.
Consistency is Key: Running 3-4 times a week consistently is much better than running one massive distance once a week.
Incorporate Rest & Recovery: Rest days are when muscles rebuild and adapt to training. Sleep at least 7-8 hours per night to maximize recovery.
Do Strength & Core Work: Build a stronger core, glutes, and calves with planks, squats, and calf raises. Stronger muscles improve running form and efficiency.
Pacing Strategy: "Run slow to run fast." 80% of your runs should be at an easy, conversational pace (Zone 2) to build a strong aerobic foundation. Save high-intensity sprints for the remaining 20%.
Nutrition & Fueling: Eat complex carbohydrates (oats, brown rice, bananas) 2 hours before long runs. Refuel with high-quality protein and carbs within 30-45 minutes after finishing.

📝 Explanation of Key Running Terms:

Distance (km): The total physical space covered. Standard race targets are 5K (5 km), 10K (10 km), Half Marathon (21.1 km), and Full Marathon (42.2 km).
Pace (min/km): The time it takes to cover one kilometer. A pace of 6:00 /km means you complete each kilometer in exactly 6 minutes. Lower numbers mean higher speeds!
Duration / Moving Time: The active time you spent running (usually excluding stops at traffic lights). Elapsed Time is the total clock time from start to stop.
Cadence (SPM): Steps Per Minute. A higher cadence (170-180 SPM) reduces stride length and lowers impact on joints, making you a more efficient runner.
Elevation Gain (m): The total vertical distance climbed during a run. Hill training builds calf, quad, and cardiovascular power.
Heart Rate (HR) Zones: Measured in beats per minute (BPM). Training in Zone 2 (60-70% of max HR) builds aerobic endurance, while Zone 4/5 (anaerobic) builds speed.
Kudos: Virtual high-fives given by community members on Strava to congratulate you on your activity.

🏅 Meet the DOKRA Leadership Team

DOKRA Running Club is built on passion, community, and the belief that every person deserves to experience the joy of running. Meet the people who make it happen.

KB

Karna Bhrambhatt

⭐ Founder, DOKRA Running Club

📍 Deesa, Gujarat

Founder

TP

Tatparya Panchal

🏃 Running Coach

📍 Deesa, Gujarat

Coach

AG

Arvind Gelot

🏃 Running Coach

📍 Deesa, Gujarat

Coach

💬 Our Mission

DOKRA Running Club was founded with a simple mission — to bring runners of all levels together in Deesa and inspire a culture of health, discipline, and community. Whether you're a beginner taking your first steps or a seasoned runner chasing your next personal best, DOKRA welcomes you.

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🤝 Register to Join DOKRA Running Club

🏅 Meet the DOKRA Leadership Team

💬 Our Mission