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Keep moving!

What got Salil started in running?

Salil has always loved sport. It began with football, being a dedicated Everton fan – when he wasn’t watching the game, he was playing it.

With a young family and busy life, running was an easy and simple alternative. Chuck on your shoes and get going!

What issues did he face?

Salil is a very self-competitive character, always trying to push himself to limits and beat personal bests.

Inevitably, this comes with its downfalls. As he would be trying to cane a new PB, it would sometimes end in injury. This leads to the advice he would give to new runners.

Advice to new runners

The key piece of advice Salil would give is not to go in full force!

If you haven’t ran for years, don’t try to force yourself into a 20-minute 5K for your first run.

Not only does this increase your risks of injury, it also can impact your motivation. This is often when people say the following phrases – ‘I’m just not built for running’ / ‘It’s just not for me’.

You see someone on the other side gliding past you effortlessly, whilst you’re puffing for air after the first run round the block. Don’t overthink it, don’t set yourself a time limit, put on your shoes, warm up and take yourself for a light walk/jog and finish when it feels right.

The key piece of advice Salil would give is not to go in full force!

Park Run / Couch to 5K

Two initiatives Salil mentioned are the park run and the couch to 5k.

These are perfect starting points for new runners, they are both simple and effective.

The Park Run is an organised event in which runners of all ability levels, ages, shapes and sizes join together for a run. They are based all over the UK and are easy to join. Not only is this a great excuse to get out for a run, the encouragement and energy you will gain from fellow runners will give you the motivation you may be lacking.

The couch to 5K is a more individual challenge, however you could do it with a friend or family member. It begins with a glorified walk and takes you all the way to a 5K over a duration of 9 weeks. You can track your progress and hit new targets. You also can pick a voiceover for the runs, a great way to keep you present, as you do not need to check your devices for time and distance checks.

Whether you choose to take either of these roots or not, the key take aways are to ensure the beginning of your running journey is nice and easy, and most importantly achievable.

‘Get comfortable with being uncomfortable’

Salil’s Marathons

Salil completed his first marathon back in 2016 and his fourth in October 2021.

He talks about it fondly as one of the best achievements throughout his life. Whatever time a runner may achieve in their marathon, crossing that finish line is an unmatched feeling.

Salil also fundraised for a special cause very close to his heart in 2021, which makes the event even more memorable.

So many more people could complete a marathon, you just must believe in yourself!

Personally, he really enjoys the structure of marathon training, and the fundamental from carrying out this training is that recovery is key.

If you don’t recover, you increase your risks of getting injured. That is why as part of the marathon training, you will complete both quick interval running and long distance, so you remain training whilst recovering in conjunction of one and other.

So many more people could complete a marathon, you just must believe in yourself!

Advice to Runners about to embark on a marathon

Salil stated his first step would be to see what position the runner is currently in, and how they can tailor their current running programme to reach their personal goals.

It is crucial that rest/recover and the intensity of the participants runs are varied – not only is this vital for longevity of wellness during training but mixing it up will avoid demotivation.

Strength and conditioning are also recommended as part of your marathon training programme, even fitting in 15 minutes a day 3 times a week could have a massive impact.

Salil believes it benefited him massively in the process.

We as a population need to move more!

Salil personally enjoys tracking his steps, it isn’t for everyone, but he feels it holds him accountable for continuing movement. When Salil began tracking his steps, it initially surprised him how little steps he was doing, now he makes a conscious effort to hit his personal step goals.

Moving on from steps, there are so many other ways to move more!

Salil suggests taking 15 minutes wherever you can to go for a quick walk, or whack on some music and have a boogie around.

Far too often Sail treats patients who are chained to their desks, they’ve lost their commute over the past couple of years, and now suffer from lots of niggles, aches and pains.

Not only will a little bit of movement a day help you physically, but it will also benefit you mentally by keeping you refreshed and enabling you to perform better in everyday life.

If there’s one take away, it is to move where you can in bitesize portions.


One reason for Salil designing the RunWise programme was that although running gives you an endorphin release and a feel-good feeling – sometimes you can overdo it.

He helps those in this position to get back on track.

He also set it up for new runners who are apprehensive, it was rumoured that running may be bad for your joints, however with new research coming it out is showing the opposite. He aims to debunk the myths and give people the correct knowledge and confidence to begin their own running journey.

80% of running injury comes from training error, so although there is ‘no right way’ to run, there is elements you may be able to adapt in order to avoid injury and to perform better/smarter.

He helps those in this position to get back on track.

Key take aways

The overriding message Salil wants to spread is that running, and movement should always be enjoyable. It should not feel like a chore.

Find movements that you enjoy and go for it!

P.S. Keep moving!


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