Health and Me

Ishita Srivastava

Ultra Marathoner Sufiya Sufi: The Rajasthani Woman Who Set 5 Guinness World Records

Sufiya Sufi Runner

<span>Sufiya Sufi</span> grew up in Ajmer, <span>Rajasthan</span> and dreamed of becoming a part of the aviation industry. After spending years studying and training, she began working at the Indira Gandhi International Airport, Delhi in 2008. 

However, life had different plans for her and after spending a decade working long nights at her dream job, <span>Sufiya</span> began to feel like her life had turned robotic and started looking for outlets for her frustration. 

Soon after, the now 40-year-old who lives in <span>Manali</span>, discovered <span>running</span> and starting attempted 3km runs in her local park to channel her energy and gain fresh perspective. 

Talking about how she found motivation to begin, she exclusively told Healthandme: "I believe that sometimes, frustration pushes people more than motivation to do something in life. That’s exactly what happened to me. After working night shifts for nearly a decade, I felt that my life had become robotic. I wasn’t able to take time out for myself, and my health was declining.

"I felt the need to break out of that daily routine, both for my fitness and to divert my mind. So I decided to start running a little in a nearby park. I chose running because it’s a sport that doesn’t require much equipment or preparation. I began by running three kilometers in the park, and slowly, it turned into my passion. I started enjoying it more and more."

As she continued to gain pace, Sufiya, who now goes by <span>Sufiya Sufi Runner</span>, began participating in marathons across Delhi and soon moved on to participating in ultra-marathons. While marathons have a limit on the distance to be covered, ultra-marathons can stretch for endless kilometers. 

"I wanted to experiment with many things. I wanted to explore different places and understand whether the so-called human limits, of our body and mind, actually exist or not. To test this, I kept taking on new challenges," she told the publication. 

The first ever <span>ultra marathon</span> Sufiya wanted to attempt was the Golden Triangle Run, covering 700 kilometres across Delhi, Agra, and Jaipur which she managed to cover in 18 days. 

She said: "It was a test run for me. I wanted to see what impact running 40–50 kilometres daily would have on my body, and how running across different terrains would affect me. It was all an experiment for me."

Fueled by success, Sufiya decided to attempt running from Kashmir to Kanyakumari (K2K) in 2019 - a feat that forced her to quit her aviation job and commit to her passion full-time. 

But without thinking twice, the ultra-marathoner gave up on her lifelong dream and began training for one of the longest runs in her career which she completed in 87 days, including a five day stay at a local hospital after her lung collapsed due to an infection.

However, despite successfully running the length of the country, her crowning achievement is the latest <span>Guinness World Record</span> she set for the Fastest Run from Manali to Leh in 98 hours and 27 minutes, breaking her own previous record by more than 15 hours and setting a new record.

Sufiya said: "The Manali–Leh route is among the toughest routes in the world, with high altitude passes and extremely tough terrain.

"My first attempt was in 2021 and it took me 156 hours. I was new to mountain running. Training on plains doesn’t prepare you for mountains unless you acclimatize properly. Although I set the record, I wasn’t satisfied, I felt I could do better.

"In 2023, I attempted it again. My first attempt that year took 113 hours, but I had a stomach infection. Even though the record was broken, I wasn’t satisfied. So the very next week, I started again and completed the distance in 98 hours and 27 minutes.

What makes this feat even more remarkable was her choice to take not just the main roads but also extreme mountain trails, pushing her limits and making the

<h2>What Does Her Training Look Like?</h2>

When asked what a typical day of training look like for her, Sufiya noted that she usually alters her exercises and diets depending on her next project and the kind of terrain she'll be running on. 

What remains consistent are her yoga sessions and breathing workouts . Breathing workouts, or breathing exercises, improve lung function, reduce stress and promote relaxation. 

Techniques like diaphragmatic (belly) breathing, box breathing (4-4-4-4), and 4-7-8 breathing focus on slow, deep inhalation and controlled, prolonged exhalation. Practicing these for 5-10 minutes daily can also lower blood pressure and anxiety.

Apart from this, she also maintains a healthy balance between running drills and training runs as well as strength and core training. Additionally, Sufiya also undergoes a long run every week. 

However, for her Manali to Leh ultra-marathon, training alone wasn't enough and she had to adapt herself to the cold and rough terrain. "For my final attempt, I moved to Manali six months in advance, trained there, then spent 40 days in Ladakh training at high-altitude passes," she said. 

Along with this, she strictly focuses on her daily protein intake and hydration, noting that coconut water is her favorite drink. For an adult with a healthy weight, the recommended daily amount of protein is 0.75g per kg of body weight per day. That's about: 45g a day for a 60kg woman. 

<h2>The Five Time Guinness World Record Holder's Advice For Beginner Runners</h2>Talking about the rise in running culture in young Indians, she told the publication: "It actually makes me very happy to see people getting into running, because I think after COVID people have understood how important fitness really is. Things can stay the same in life, but if you are not healthy, you will have to face many challenges ahead. If you can’t work with a healthy body and a healthy mind, I don’t think you can give your hundred percent to anything. I feel people have realized this now.

However, she also noted that it is important for runners to not be engrossed in buying multiple new gadgets and merely stick to the classics to maintain mental focus. 

"I don’t rely too much on gadgets, because I feel that when you run, too many gadgets disturb your peace. For example, if you’re running with a watch on your hand, a running watch, you keep looking at it again and again, your heart rate, your pace, and somewhere it distracts your mind and creates stress. I do use a watch too. 

"There comes a point where you feel that you really don’t need so many gadgets. Sometimes it feels like it’s perfectly fine even without a watch on your wrist. There’s a moment when all these things start to disturb you—too much," she said. 

For beginners, Sufiya recommends to always start small and not rush into big distances out of excitement. She also advises practicing meditation, yoga, and staying positive to build a strong mindset.

 "For beginners, this is what I would like to say, always start small. I want to say that I started my running journey very small too. It wasn’t like one day I suddenly decided to run and tied my shoelaces and stepped out.

"Any sport, like a form of tapasya (discipline), takes a lot of time, to build your body, strengthen your muscles, and develop the right mindset. So always increase your running gradually. What happens otherwise is that when you suddenly try to cover long distances just out of excitement, there’s passion but no preparation—injuries become inevitable. You push yourself too hard, get injured, and then end up sitting out for three or four months.

"So I think you should start gradually, and patience is extremely important in this journey. These days there is so much competition that people change their game by looking at others and lose focus. I think that’s something you really need to avoid. Stay positive, practice meditation, do yoga, because these things help you immensely in your sport.

Health Conditions A-Z

health

Sufiya Sufi

Sufiya

Sufi

Ultra marathon

marathon

manali

running

Rajasthan

Guinness World Record

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Sufiya Sufi grew up in Ajmer, Rajasthan and dreamed of becoming a part of the aviation industry. After spending years studying and training, she began working at the Indira Gandhi International Airport, Delhi in 2008. However, life had different plans for her and after spending a decade working long nights at her dream job, Sufiya began to feel like her life had turned robotic and started looking for outlets for her frustration. Soon after, the now 40-year-old who lives in Manali, discovered running and starting attempted 3km runs in her local park to channel her energy and gain fresh perspective. Talking about how she found motivation to begin, she exclusively told Healthandme: "I believe that sometimes, frustration pushes people more than motivation to do something in life. That’s exactly what happened to me. After working night shifts for nearly a decade, I felt that my life had become robotic. I wasn’t able to take time out for myself, and my health was declining."I felt the need to break out of that daily routine, both for my fitness and to divert my mind. So I decided to start running a little in a nearby park. I chose running because it’s a sport that doesn’t require much equipment or preparation. I began by running three kilometers in the park, and slowly, it turned into my passion. I started enjoying it more and more."As she continued to gain pace, Sufiya, who now goes by Sufiya Sufi Runner, began participating in marathons across Delhi and soon moved on to participating in ultra-marathons. While marathons have a limit on the distance to be covered, ultra-marathons can stretch for endless kilometers. "I wanted to experiment with many things. I wanted to explore different places and understand whether the so-called human limits, of our body and mind, actually exist or not. To test this, I kept taking on new challenges," she told the publication. The first ever ultra marathon Sufiya wanted to attempt was the Golden Triangle Run, covering 700 kilometres across Delhi, Agra, and Jaipur which she managed to cover in 18 days. She said: "It was a test run for me. I wanted to see what impact running 40–50 kilometres daily would have on my body, and how running across different terrains would affect me. It was all an experiment for me."Fueled by success, Sufiya decided to attempt running from Kashmir to Kanyakumari (K2K) in 2019 - a feat that forced her to quit her aviation job and commit to her passion full-time. But without thinking twice, the ultra-marathoner gave up on her lifelong dream and began training for one of the longest runs in her career which she completed in 87 days, including a five day stay at a local hospital after her lung collapsed due to an infection. However, despite successfully running the length of the country, her crowning achievement is the latest Guinness World Record she set for the Fastest Run from Manali to Leh in 98 hours and 27 minutes, breaking her own previous record by more than 15 hours and setting a new record.Sufiya said: "The Manali–Leh route is among the toughest routes in the world, with high altitude passes and extremely tough terrain."My first attempt was in 2021 and it took me 156 hours. I was new to mountain running. Training on plains doesn’t prepare you for mountains unless you acclimatize properly. Although I set the record, I wasn’t satisfied, I felt I could do better."In 2023, I attempted it again. My first attempt that year took 113 hours, but I had a stomach infection. Even though the record was broken, I wasn’t satisfied. So the very next week, I started again and completed the distance in 98 hours and 27 minutes.What makes this feat even more remarkable was her choice to take not just the main roads but also extreme mountain trails, pushing her limits and making therun significantly more demanding.What Does Her Training Look Like?When asked what a typical day of training look like for her, Sufiya noted that she usually alters her exercises and diets depending on her next project and the kind of terrain she'll be running on. What remains consistent are her yoga sessions and breathing workouts . Breathing workouts, or breathing exercises, improve lung function, reduce stress and promote relaxation. Techniques like diaphragmatic (belly) breathing, box breathing (4-4-4-4), and 4-7-8 breathing focus on slow, deep inhalation and controlled, prolonged exhalation. Practicing these for 5-10 minutes daily can also lower blood pressure and anxiety.Apart from this, she also maintains a healthy balance between running drills and training runs as well as strength and core training. Additionally, Sufiya also undergoes a long run every week. However, for her Manali to Leh ultra-marathon, training alone wasn't enough and she had to adapt herself to the cold and rough terrain. "For my final attempt, I moved to Manali six months in advance, trained there, then spent 40 days in Ladakh training at high-altitude passes," she said. Along with this, she strictly focuses on her daily protein intake and hydration, noting that coconut water is her favorite drink. For an adult with a healthy weight, the recommended daily amount of protein is 0.75g per kg of body weight per day. That's about: 45g a day for a 60kg woman. The Five Time Guinness World Record Holder's Advice For Beginner RunnersTalking about the rise in running culture in young Indians, she told the publication: "It actually makes me very happy to see people getting into running, because I think after COVID people have understood how important fitness really is. Things can stay the same in life, but if you are not healthy, you will have to face many challenges ahead. If you can’t work with a healthy body and a healthy mind, I don’t think you can give your hundred percent to anything. I feel people have realized this now.However, she also noted that it is important for runners to not be engrossed in buying multiple new gadgets and merely stick to the classics to maintain mental focus. "I don’t rely too much on gadgets, because I feel that when you run, too many gadgets disturb your peace. For example, if you’re running with a watch on your hand, a running watch, you keep looking at it again and again, your heart rate, your pace, and somewhere it distracts your mind and creates stress. I do use a watch too. "There comes a point where you feel that you really don’t need so many gadgets. Sometimes it feels like it’s perfectly fine even without a watch on your wrist. There’s a moment when all these things start to disturb you—too much," she said. For beginners, Sufiya recommends to always start small and not rush into big distances out of excitement. She also advises practicing meditation, yoga, and staying positive to build a strong mindset. "For beginners, this is what I would like to say, always start small. I want to say that I started my running journey very small too. It wasn’t like one day I suddenly decided to run and tied my shoelaces and stepped out."Any sport, like a form of tapasya (discipline), takes a lot of time, to build your body, strengthen your muscles, and develop the right mindset. So always increase your running gradually. What happens otherwise is that when you suddenly try to cover long distances just out of excitement, there’s passion but no preparation—injuries become inevitable. You push yourself too hard, get injured, and then end up sitting out for three or four months."So I think you should start gradually, and patience is extremely important in this journey. These days there is so much competition that people change their game by looking at others and lose focus. I think that’s something you really need to avoid. Stay positive, practice meditation, do yoga, because these things help you immensely in your sport."This is my message to everyone.”