In this episode of The Rule Breaker Show, host Shaili Chopra, founder of SheThePeople & Gytree, delves into the inspiring journey of Meenal Kotak, an exceptional record-breaking ultra runner who recently set a new record for India in the six-day race in the US covering a massive 680-plus km run for about 144 hours. With this, Kotak also became the first Indian woman to do a 6-day run. Let's find out the process behind the prize in Meenal Kotak's journey.

Finding Freedom in Running

Meenal Kotak finds profound freedom and satisfaction in running. She admits, “Running is liberating and brings me immense happiness and satisfaction.”

For Meenal, the sense of accomplishment after completing a run is unmatched, a feeling she cherishes deeply. It is this unique blend of liberation and fulfillment that keeps her motivated to run long distances, transcending physical limits.

The Mental and Physical Challenge

Ultra running requires immense mental and physical endurance. Meenal reflects on this challenge, emphasizing the importance of knowing one's limits and then pushing beyond them. She started with half marathons, progressed to full marathons, and eventually ventured into ultra-running. Her journey from shorter races to ultras highlights her relentless pursuit of personal growth and achievement.

Nutrition and Sleep

Nutrition and sleep play critical roles in Meenal's training and performance. As a vegetarian, she ensures her protein intake is adequate and emphasizes the importance of carb-loading for ultra events. Proper electrolyte balance is also crucial to prevent cramping and sustain performance. During her six-day run, Meenal barely slept, managing only about 12 to 14 hours in total. However, she emphasizes the importance of sleep during training, typically getting 8 to 10 hours daily to aid recovery. She asserted that discipline in training, along with proper nutrition and sleep, is irreplaceable.

Overcoming Doubts and Myths

One common myth is that a perfect athletic body is necessary to start running. Meenal debunks this misconception. Her message is clear: the key to success is starting, joining supportive groups, and maintaining discipline. By doing so, everything else falls into place over time, proving that anyone can achieve their running goals regardless of their physical build.

Goal Setting and Motivation

Setting clear goals is crucial for Meenal's training routine. Knowing her next goal provides clarity and direction, allowing her to plan and train effectively. This approach is not limited to running; it applies to all aspects of life. Structured preparation and execution, driven by well-defined goals, enable success in any endeavour.

The Weight of Responsibility and Regret

Running ultra distances comes with a mix of pride and a sense of responsibility. Kotak candidly shares how she sometimes grapples with the weight of what she has achieved and what she could have achieved. On the fifth day of her six-day run, her husband Sachin encouraged her to push beyond 700 kilometers to rank in the world's top ten. Though she fell short by just a few kilometres, the experience left a lasting impact.

Defying Age Limits

Contrary to common misconceptions, Meenal asserts that there is no specific age to start running. She draws inspiration from older runners, mentioning an 84-year-old who set a world record. “If they can do it, why can't we do it?” she questions, emphasizing that age should never be a barrier to pursuing one's passions. Meenal herself began running at 35, transitioning from gym workouts to road races, demonstrating that it's never too late to start a new journey.

Starting the Journey

Meenal's running journey began at 35, after years of being a regular at the gym. She recounts how a fellow gym-goer suggested she try a half marathon. Despite initially running 10 kilometers on a treadmill twice a week, Meenal took on the challenge and completed her first half marathon in under two hours—a prestigious achievement. This experience ignited her passion for long-distance running, leading her to explore ultra marathons.

By 2017, she was representing India in the world championship 24-hour run, a moment she describes as unparalleled: “Wearing a national vest is incomparable.”

Dealing with Injuries

Running long distances inevitably comes with the risk of injuries. Meenal candidly talks about her struggles with injuries, describing strengthening exercises as the “mother-in-law of running.” In 2019, she faced a severe setback due to an injury that took her out of the limelight and away from competition for nearly four years. The physical and mental toll was significant, but with strong family support and a dedicated regimen of strengthening, yoga, and flexibility exercises, Meenal gradually recovered. “It took me almost four years to come back to ultra running again after 2019,” she shares, highlighting the importance of resilience and learning from past mistakes.

Starting Without Delay

Meenal Kotak's advice to those watching is straightforward: “Don't procrastinate. Just start. Wear your shoes and start. Tomorrow morning is the right time to start.”

Her message emphasizes the importance of taking immediate action rather than waiting for the perfect moment. By simply beginning, individuals can embark on their own paths to achievement.

Dream Run

For Meenal, the ultimate dream is the 3100-mile race in New York, a grueling event spanning 52 days. “It's run by invitation,” she explains, underscoring the exclusivity and challenge of qualifying. To secure an invitation, Meenal must excel in multiple six-day and ten-day races over the coming years. This goal reflects her commitment to pushing her boundaries and striving for excellence.

Mental State During Runs

Running for extended periods often leads to unique mental experiences. Meenal describes her state of mind during long runs, noting, “I just think for an initial 23 hours and then I'm zoned out.” She admits to experiencing hallucinations during her six-day runs, where she imagined running alongside a girl who wasn't actually there. Despite the surreal experiences, Meenal maintains a sense of awareness, recognizing the hallucinations for what they are. In the early hours of a run, she engages in conversations with fellow runners, drawing positive energy and motivation from these interactions.

The Next Big Goal

Looking ahead, Meenal's next major goal is to complete a ten-day run in June, aiming to cross the 1000-kilometre mark. This ambitious target reflects her continuous drive to push her limits and achieve new milestones in her ultra-running career.

Meenal openly discusses her competitive nature, a trait that both drives her and presents challenges. “I'm very competitive,” she admits, revealing how her intense drive sometimes needs to be tempered. During a recent race, she found herself comparing her performance to another runner setting a record. This competitiveness fuels her desire to improve and learn from each experience, striving to be a better version of herself with every race.

Reflections and Learning

Meenal's journey is not without its moments of reflection and learning. She acknowledges the importance of striving for continuous improvement and reducing mistakes in future endeavors. “Next time, I'll be a better version of myself,” she states confidently, embodying the mindset of a true athlete dedicated to growth and excellence.