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 the

run 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 Runners

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.”

As marathon season commences across India, many runners have begun to warm up to set and beat their personal records. However, many also wonder: What does it take to get ready for a marathon?

According to Sanjana Rao, a Mumbai-based nutritionist who recently participated in the Tata Mumbai Marathon 2026, the first step to training well is to focus on efficiency.

Rao exclusively told Healthandme: "Running a marathon is not just about clocking miles, it’s about teaching the body to sustain effort efficiently. Having run the Tata Mumbai Marathon twice and worked with distance runners as a nutritionist, I have observed that endurance improves when training focuses on efficiency rather than exhaustion.

"Running volume should increase gradually, with one long run each week to build aerobic capacity. Easy runs form the foundation, while tempo runs and controlled speed sessions help runners sustain faster paces without early fatigue. Consistency matters more than intensity, especially for new runners."

"Endurance is not built by doing more, but by doing the right things consistently. When training and fueling align, runners feel lighter, stronger and better prepared for race day."

Which Exercises Can Help You Build A Marathon-Ready Body?

Cherry Aggarwal, a clinical nutritionist at Sir Ganga Ram Hospital tells Healthandme: "Runners should include structured and compound lower-body strength training exercises such as squats, lunges, step-ups, hip thrusts, and calf raises to improve muscular endurance, joint stability, and running efficiency.

"Single-leg exercises are particularly important as they help correct imbalances and reduce the risk of overuse injuries common in long-distance running. Building strong marathon legs goes beyond just clocking mileage, requiring a combination of smart strength training, progressive running, and targeted nutrition."

And Rao agrees, citing that strength training that focuses on improving full-body movement and power, rather than increasing muscle size should be prioritized while getting ready for a marathon.

She told the publication: "Strength training is often misunderstood in endurance preparation. Many runners rely heavily on heavy back squats and leg presses. While effective for general strength, these lifts can promote quad and adductor hypertrophy, making the legs feel bulky and reducing running economy.

"For marathon runners, strength work should support movement quality and power transfer, not muscle size."

Talking about how long runners should be working out, Rao revealed: "Most runners benefit from at least one complete rest day each week, with 24–48 hours between hard or long runs. In the final week before race day, reducing training volume allows muscles to repair, glycogen stores to replenish and the nervous system to reset."

What Should You Eat To Build Running Stamina?

Rao explained: "A less known yet crucial factor for new runners is gut training. Many runners experience fatigue or discomfort during long runs not because their legs fail, but because the digestive system struggles to absorb fuel while in motion. Like muscles, the gut adapts with repeated exposure.

"Practicing carbohydrate intake during long training runs through sports drinks, bananas or gels helps the intestine improve glucose absorption under stress, which improves sustained energy output. Hydration and electrolytes are critical in India’s hot and humid conditions to prevent cramps and premature fatigue.

Talking about the exact foods you should be eating, Aggarwal said: "From a nutrition standpoint, adequate carbohydrate intake is essential to maintain glycogen stores for long runs as it is the primary fuel, while sufficient protein supports muscle repair and recovery. Iron-rich foods play a crucial role in oxygen transport and endurance capacity, especially for regular runners.

"Foods like whole grains, bananas, potatoes, lentils, lean meats or paneer, nuts, seeds, and leafy greens play a key role. Including healthy fats like omega-3s can help manage inflammation from repetitive impact, while calcium and vitamin D support bone health.

"Hydration and electrolytes are often overlooked but are critical for muscle contraction and preventing cramps. Consistent training, nutritional recovery and sleep together determines how well the marathon legs perform on race day.”

If your knees crack when you stand up or your back lets out a dramatic pop during a morning stretch, you’re definitely not alone. These sounds, medically known as crepitus, are incredibly common. For most people, they are harmless and simply part of how the body moves. Still, those noises can be unsettling, especially when they happen often. So what’s really going on inside your joints, and how do you know when it’s time to pay attention?

Joints are where two bones meet, allowing movement and flexibility. As they move, it’s normal for them to make sounds. Most of the time, these noises are nothing to worry about. But in some cases, they can signal wear and tear or an underlying issue that deserves a closer look.

What Causes Joints to Crack and Pop?

There isn’t just one reason joints make noise. Several everyday processes inside the body can create pops, clicks, or cracks.

Gas bubbles in joint fluid

One of the most common causes is gas escaping from synovial fluid, the liquid that lubricates your joints. This fluid contains gases like oxygen and carbon dioxide. When you move suddenly, tiny gas bubbles can form and collapse, creating a popping sound. This is completely normal and does not damage the joint.

Tendons and ligaments shifting

Tendons and ligaments help stabilize joints. Sometimes, they slide over a bone and snap back into place during movement. This can cause clicking or popping, especially in the knees, shoulders, and ankles. It’s often noticed during exercise or when you change positions quickly.

Cartilage wear over time

Cartilage cushions the ends of bones and prevents friction. With age, overuse, or repetitive strain, cartilage can thin out. When that happens, joint surfaces may rub more than usual, leading to grinding or grating sounds. This can be an early sign of osteoarthritis, especially if discomfort is also present.

Tight muscles and limited flexibility

After long periods of sitting or intense workouts, muscles and tendons can tighten. As they move over bones, they may create soft snapping or clicking sounds. This is common in people with sedentary routines or those who repeat the same movements daily.

When Should Joint Noises Raise Concern?

Most cracking and popping is harmless, but certain signs suggest it’s time to be cautious.

Pain, swelling, or warmth around a joint may point to inflammation, ligament injury, or arthritis. A sudden loud crack followed by pain or instability could indicate a tear, particularly in the knee. If popping is paired with stiffness or locking, it may be related to meniscus problems or other structural issues. Joint noises that begin after an injury, such as a fall or sports impact, should always be evaluated.

Does Cracking Joints Cause Arthritis?

Despite what many people were told growing up, cracking your knuckles does not cause arthritis. Research has found no direct link between joint cracking and arthritis development. While excessive cracking might cause mild swelling or temporary discomfort, it does not damage the joints or lead to arthritis.

How to Reduce Joint Popping?

If joint noises bother you, small lifestyle changes can help. Regular movement keeps joints flexible and well-lubricated. Stretching tight muscles and strengthening the muscles around joints can reduce strain. Maintaining a healthy weight lowers pressure on knees and hips. Proper warm-ups, hydration, and a nutrient-rich diet also support joint health.

When To See A Doctor?

Joint sounds alone are usually harmless. But if they come with pain, swelling, stiffness, or reduced movement, it’s wise to consult a healthcare professional. Early evaluation can prevent further damage and help you stay mobile and comfortable in the long run.

When it comes to building a strong core, most of us think about exercises like crunches, or sit ups. But there is a lot more to core strength than that. One of the main aspects of core strength is stability and balance. While the floor exercises are helpful, they strain your neck muscles, so what can one do?

You can build a powerful, stable midsection entirely on your feet. Standing core workouts are often more "functional" than traditional crunches because they mimic how your body actually moves in daily life, twisting, carrying, and resisting gravity.

7 Standing Exercises For Strong Core

These are some exercises you can try. They will not only help you build strong core muscles but also build your coordination and balance.

Standing Bicycle Crunches

This move is a fantastic way to wake up your entire abdominal wall. By bringing your opposite knee and elbow together in front of your body, you force your obliques to rotate and your front abs to crunch while standing. It also challenges your brain and balance as you switch from leg to leg. Focus on bringing the knee high rather than just pulling your neck down.

High-Intensity High Knees

This move brings a cardio element to your core training. By quickly driving your knees toward your chest, you engage the lower abdominals and hip flexors. It requires a lot of energy and keeps your heart rate high while forcing your abs to stabilize your upright torso. If the jumping is too much, you can perform it as a slow, powerful march instead.

Standing Dumbbell Side Crunch

Think of this as a side-bend with a purpose. By holding a weight in one hand and leaning toward it, you stretch the opposite side of your waist. The real work happens when you use those side muscles to pull your body back to a perfectly straight, upright position. It is one of the best ways to build lateral strength and define the sides of your torso.

Cable or Band Wood Chop

The wood chop mimics the diagonal motion of swinging an axe, which is a powerful, functional movement. It trains your core to handle rotational force, which is essential for sports like golf or tennis. As you pull the weight across your body, keep your hips stable and let your midsection drive the motion. This builds a core that is both strong and incredibly mobile.

Offset Marching

Holding a weight in one hand while marching forces your body to stabilize against an uneven load. Every time you lift a knee, your core has to fire to prevent you from wobbling or tipping toward the weighted side. This exercise is excellent for improving balance and strengthening the deep "hidden" muscles of the belly that keep your hips and lower back healthy.

The Pallof Press

This is an "anti-rotation" exercise, meaning the goal is to resist movement rather than create it. As you press a cable or band away from your chest, the tension tries to pull you sideways. Your core must stay tight to keep your hands centered. It is a subtle but intense burner that builds incredible stability in the deep abdominal layers and the obliques.

Heavy Suitcase Carry

This exercise is as simple as it is effective. By carrying a heavy weight on just one side, your core must work constantly to keep you from leaning over. This "anti-leaning" action recruits the deep muscles that protect your spine and improve your posture. Imagine there is a string pulling the top of your head toward the ceiling as you take steady, controlled steps.