Sanjay Bajaj, 51, achieved a swift 48-minute finish in last year’s TCS World 10K Bengaluru, racing alongside his 24-year-old son, Sanket. Sanjay, CFO of a financial firm, believes running has strengthened their bond. As the event returns this Sunday, both are fine-tuning their preparations — Sanjay with Runners 360’s guided programs and Sanket through consistent gym workouts.

This year’s edition will attract almost 35,000 runners, including 2,000 virtual participants, confirms Vivek Singh, joint MD of the organizing group. Categories include the Open 10K, Majja Run, Senior Citizens’ Run, and Champions with Disability Run.

Among the inspiring runners is 61-year-old Angelo Joseph, who turned to running after a quadruple bypass in 2019. After clocking 1 hour 5 minutes last year, he now aims to complete his 10K in under an hour.

For optimal race performance, Sanjay recommends targeting a steady pace of 5 minutes per kilometer. Nutritionist Suneetha Rao suggests consuming a light meal rich in complex carbs and easy proteins a few hours ahead, steering clear of heavy or fibrous foods.

Hydration with electrolyte-based drinks like lemon water or tender coconut is crucial, along with energy support from dates or carb gels.

Heart specialist Dr. Devi Shetty advises runners over 40 to undergo vital tests, including a coronary calcium score, to detect hidden heart risks before embarking on endurance races.

The spirit of resilience, discipline, and togetherness fuels Bengaluru’s runners toward the big day.

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