Opening Doorz

By Martin D’Souza | Opening Doorz Editorial | February 09, 2024 

Daniel Vaz has always had a leaning towards the intellect. As a kid, he was fascinated by sports, especially soccer, and was a keen observer of anything that moved… [don’t get me wrong], not with two legs! 

Daniel Vaz: From Curiosity to Coach

The mechanics of a moving toy car intrigued him so much that he ripped one apart to make one of his own. On a visit once to his home, I remember his mother proudly showing my mother and me a battery-operated car Daniel Vaz, then a schoolboy, had made. This memory cropped up sharply as I began interacting with him in the last two weeks, planning a feature for Opening Doorz. 

I also remember the day Elvis Presley died, although, in 1977, I did not know who Elvis was. I was just 10 years old. A very close friend of my older brother, a 16-year-old Daniel came running to our home to inform him that Elvis had died. I still remember that evening just as I remember his car invention.

I don’t know how he got that information ‘real-time’. There was no WhatsApp then. But then, that is Daniel Vaz, always a step ahead, not intentionally, but intrinsically. I also remember the term ‘Aeronautical Engineering’ which I heard for the first time. That was when he joined IIT, Bombay.

Daniel Vaz: Curiosity fueled the fire of his passion

Daniel Vaz has always been curious in a keen way and this curiosity of his stood him in good stead when on a lark in 1996, he joined a friend who decided to participate in the Pune International Marathon. The field was an elite one with mostly participants from the defense force, and a few foreigners. 

This is what Daniel Vaz has to say about that curious day which has now turned him into an expert on Marathon and a full-fledged coach: “By the 10-km mark (which I managed owing to my football fitness) I was exhausted. Then somehow I ran-walked another 11 km and threw in the towel at the half marathon point. My interest in this aspect of endurance was piqued and I began running 4 to 5 days a week.”

Recalling those early years he reminisces, “There were no recreational runner events for the next eight years, save for the Thane-Varsha Marathon which I completed thrice from 1999 to 2001, and the Salgaocar Club Goa Marathon in 2002, until Standard Chartered came up with the Mumbai Marathon in 2004. The Full Marathon field then was just 450 runners and only 150 finished. I got placed around 90th. Today, the full marathon field is 8000 and another 15000 for the Half Marathon.”

Daniel Vaz: A CEO, and a Certified Fitness Professional

Over the last two weeks, I have had marathon conversations with him to understand the science behind the desire of this 62-year-old CEO to hit the road every morning at 5 am. Just like the remote-controlled car he had made through trial and error, Danny Boy, as he is fondly known as, through trial and error, mastered the art of running and training the human body for the long haul on the tarred road. 

And yes, ‘Unique Sweat Rate’ is another first I have heard of, just like ‘Elvis Presley’ and ‘Aeronautical Engineering’.

Opening Doorz to Daniel Vaz; a CEO who has Completed 44 Full Marathons and two Ultra-Marathons, and is also a Certified Fitness Professional.

Excerpts:

What inspired you to pursue formal education in exercise science and obtain certifications with organizations like the American Council on Exercise, National Strength & Conditioning Association, and Ironman USA?

The marathon fraternity was at a nascent stage and there was interest from corporates as well as beginners for a coach. While I could have coached runners based on my experience, I felt that it is important to get certified by some of the best—especially since I was asked to make presentations to corporates.

Could you elaborate on your experience coaching with Nike and your involvement in training corporate runners and being featured in various forums as an expert?

I was on a forum in 2008 called ‘Runners for Life’. I had about 10,000 members then and used to post running tips and advice. I was recommended to Nike by RFL and I joined Nike as their coach in 2008. Over the last 15 years, I have been training runners in Mumbai for all aspects of marathon training, including endurance, strength, nutrition, hydration, and recovery. We have had between 85 to 225 runners at each of these sessions. The sessions were twice a week. At the corporate level, I made presentations and attended Q&A sessions for their runners.

As a coach, what strategies do you employ to tailor training plans for individuals at different levels, from beginners to ultra-runners?

The key to training runners across a wide spectrum of developmental stages is to understand their current ability and take them through three stages of workout programming.

Safe Progressions: This means building the workout sessions such that each runner’s body can adapt well to the load.

Specificity: Make the workouts specific to whether the runner aspires to do a 5K, 10K, Half Marathon, Full Marathon, or an Ultra.

Optimal Recovery: Give the athlete just enough rest and recovery (not too much) so that they progress to the next level.

How do you balance the various aspects of endurance training, including physical load, hydration, strength training, and nutrition, in your coaching programs?

Each athlete has to be assessed in terms of what level they are i.e. beginner or seasoned. Then an assessment has to be made as to how many hours in a week the athlete can work out. Based on this, a program of Hard-Easy workouts is prepared to help the athlete adapt to training. Nutrition and hydration requirements are shared based on how hard the training will be. Hydration is a function of sweat rates but a general guideline is given and the athlete is asked to monitor urine colour in hot weather.

Can you tell us the significance of incorporating strength training and calisthenics into a runner’s routine, and how these activities complement running?

A lot of research went into deciding whether strength training is counter-productive to running. Ultimately, it was settled that strength training of a specific nature does benefit runners, such as plyometric (jump squats, box jumps, etc) and working in the strength domain (as against hypertrophy). Research also prescribed how much time should separate the running and strength workouts since running lowers testosterone. Strength training allows high-ground reaction forces to be generated and also keeps the runners injury-free.

What advice do you typically provide to runners regarding pre-, during, and post-race nutrition and hydration, and how does this vary based on the distance and type of race?

Pre-race race requirements involve a protocol for carbo-loading wherein about 70 percent of your daily caloric requirement has to come from carbohydrates. Also, a nutrition intake of about 50 gms of carbohydrates about an hour before the start of the race helps top up glycogen stores. Avoiding protein unless you have at least 3-4 hours before your race is advised.

During the race, the requirements vary based on the duration of the race. If you are going to run up to 90 minutes, you don’t need carbohydrate intake and hydration requirements too are minimal. If you race for longer than that, your carbohydrate requirement is about 60 gms per hour. Hydration depends on your unique sweat rate.

Post-race it is important to have a carbohydrate and protein meal within 30–45 minutes and drink water plus electrolyte until you see clear urine

You mentioned running in various international marathons. Could you share some memorable experiences or lessons learned from these events?

The good thing about international marathons is that they start at a decent hour i.e. 9:30 am as against most races in India which start at 5 am or earlier. Depending on which marathon you choose, the arrangements can be superlative (like in the Berlin Marathon) and things work with precision. I remember in 2007, when I ran the Berlin Marathon, somewhere mid-race, the weather turned very warm by European standards. Within minutes the race organisers had brought in the fire brigade to send a spray of water skyward so that water came cascading down on runners to cool them. Having said that, some marathons in India too are well-organised

How do you maintain your fitness regimen, including your runs, strength training, calisthenics, and swimming, while managing coaching responsibilities and other commitments?

I make time for my fitness routine. I wake up at 5 am and do my run in the Aarey forest and finish close to a park near my place where I do Calisthenics for about 30 minutes. In the evenings, I either do a swim or am in the Gym for strength training. I train my runners 2–3 times a week and on those days I put in my workout in the evenings or make up for lost time by running and training longer on Sundays.

Footnote: If you are training to run a Marathon, or a keen fitness enthusiast, log onto Daniel Vaz’s Insta Handle for tips on how to treat/train the body: Dan_Zico. Mind you, these are gems just like Dr. Eric Berg’s.

Also Read: Alex Silveira has run the good race!

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