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Rupal | Run Coach

@run.rupsy.run

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1660

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I help Runners train smart and finish races strong without injury, overwhelm or losing joy.
5K x 19 | 10K x 3 | 13.1x19| 26.2x4⭐️NYC⭐️CHI

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🏅 Medal Monday! Chicago Marathon 2025!! Marathon #4 in the books, and my 2nd World Major! The crowd for all 26.2 miles was absolutely UNREAL!

#chicagomarathon2025 #chicagomarathon #medalmonday #runrunrun #runningmotivation #runningcommunity #runhappy #worldmajormarathon by @run.rupsy.run

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26

a year ago

✅ NYC Marathon 2022. It was brutal out there with the heat and humidity. Was okay till mile 10 but after that needed a mantra to get through the next 16 miles. And @simply.fit.now #justkeepmoving got me to the finish line! Congratulations to all those who finished the NYC Marathon! I’m grateful for my cheering squad: my kids, hubby, parents, nephews, sister, brother, family and friends! The crowds and people in NYC were amazing through all 5 boroughs. If you’re looking for training plans, check out @8020endurance. Got me to the start line injury free. #team8020 #8020endurance
#Medalmonday #tcsnycmarathon #nycmarathon2022 #marathoner #motherrunner #loverunning #runhappy #wfpbrunner #runlikeagirl #longrun #runnermom #fitmomover40 #8020running #running #run #runner #instarunners #runs #runnersworld #runnerslife #runitfast #happyrunner #runnerscommunity #runnersofinstagram #fitmom #inspire by @run.rupsy.run

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4 years ago

✅ 9th Half Marathon! Wow! So glad I ran the NYC Half 2022! It really IS “The One To Run”! Few days before the race I was feeling under the weather, and wasn’t sure I would be able to race. Thankfully I felt well enough by race day! The support from the crowds was so energizing. Such an amazing and fun course! I loved every mile, except the miles on FDR. Heat and the direct sun on FDR was draining. So memorable and such an amazing experience!

#8020running #8020endurance #team8020 #unitednychalf #halfmarathoner
#NYCHalfMarathon #loverunning #runnermom #runhappy #beatyesterday #run #runnersofinstagram #running #runner #runningcommunity #runningreels #ilovenyc #medalmonday #medalmonday🏅 #medalmondays #foryoupage #instarunners #instarunning #justkeepmoving #iloverunning #fitnessmotivation by @run.rupsy.run

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25

5 years ago

You planned to run after work.

Then your kids need a ride.

Your husband asks if you can pick something up.

Dinner still needs to be made.

By 8:30, you’re exhausted and thinking,
“I’ll just run tomorrow.”

So you start getting up at 5:30 instead.

You run while the house is still quiet because that’s the only time that belongs to you.

Some mornings I would rather stay in bed.

But I still love running and the sunrises are so worth it.

I just don’t want to give it up.

[45+ women runners | running in your 40s and 50s | busy mom runner | 5K runner | 10K runner | half marathon training | marathon training | South Asian women runners]

#WomenWhoRun #RunningOver45 #Over40Runner #SouthAsianRunners #runcoach by @run.rupsy.run

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8 days ago

You are 45+ and you’ve been running consistently, but lately running just doesn’t feel the way it used to. Your easy runs feel harder. Maybe 5 years ago, your easy pace was 9:00/mi and now it’s 12:00. Your avg. easy-run HR was 135 bpm and now it’s 145.  
Your runs are taking more out of you. You need more recovery. And you are starting to wonder “Are my running days over?”

Not necessarily. Your training may need to change as your body changes.

Maybe your easy days need to actually be easier. Maybe you need more recovery between hard workouts. Maybe you need to stop stacking hard days, pay more attention to fueling or adjust your weekly mileage.

You don’t need to stop running. Your need a training plan that meets you where you are at now.

What changed first for you: pace, HR, recovery or fatigue?

[women runners 45+ | women runners over 40 | masters runners | running after 40 | running after 50 | 5K training | 10K training | half marathon training | marathon training | beginner running | online running coach | Indian runners | Indian women runners | Indian runners | Indian women runners | running coach for women | masters running coach | beginner running coach | half marathon coach | marathon coach by @run.rupsy.run

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14 days ago

My aunt once told me, “You don’t need to work out so much. You’re already thin.”

But thin has never been the goal, and it never will be. I’ve been running since I was 12 and strength training since my 20s because movement is how I care for myself not how I punish my body.

At 45+, my training has changed. I’m focused on building my aerobic base and I continue to do speed work twice a week and one long run each week. I’m also prioritizing proper recovery, fueling my body well, and strength training so I can keep running, lifting, and doing what I love well into my 80s. by @run.rupsy.run

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23 days ago

You spend so much time taking care of everyone else.

Work. Kids. Parents. Family. Their activities. Their schedules.

And sometimes your run is the first thing that gets pushed aside.

But taking care of yourself matters too. Go for the run and get stronger. Take care of yourself too.

And yes, it takes support from your family. It means working together to find that time around work, kids’ activities and everything else life throws at you. Because when you take care of yourself, you can keep showing up for the people you love.

Don’t leave yourself off the list.

[Women 45+ runners | Running longevity | Strength training for runners | Masters running | Stronger runner] by @run.rupsy.run

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24 days ago

At 51, I’m still chasing running goals.

Still looking forward to running!
Still getting stronger!!
Still getting faster!
Still improving!

And I plan to keep running for decades.

This 51-year-old Indian Aunty has plans and LOTS more races to run!!

Getting older doesn’t mean you stop growing as a runner. You can still run, still improve, but your training has to evolve.

If you’re a runner over 40 or a masters runner, what running goal are you still chasing?

[runners over 40 | masters runners | running after 40 | running longevity | strength training for runners | injury prevention for runners | nutrition for runners] by @run.rupsy.run

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14

a month ago

51 and still running. I’m not trying to shrink myself for running. I’m training to make running part of my life for decades.

[masters running | running longevity | endurance nutrition | runners over 40 | injury free running] by @run.rupsy.run

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a month ago

I don’t want to spend my 50s trying to prove I can still run.

I want to spend my 50s, 60s, 70s (and maybe even 80’s) and beyond still running.

My goal is longevity. Strong muscles, a strong aerobic engine, and enough fuel to support the running I want to do for decades.

Train for the long game, not for the scale.

[50+ runner running longevity masters runner women over 40 running strength training for runners endurance running running coach] [endurance nutrition] by @run.rupsy.run

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14

a month ago

Friday speed work day!

I’m really enjoying my runs lately, and honestly, it’s been a while since I could say that. I’m feeling good, and that feels pretty great.

I’m not focusing on pace right now. Of course, I’m happy when I see improvement, but pace hasn’t been the goal lately.

I’m still doing speed work 2x a week, but most of my runs have been easy. I’m focusing on building back, staying healthy, and enjoying the process.

Today’s speed work:
6 x 3 minutes hard
45 seconds recovery

Sometimes the best progress is when you stop chasing the numbers and just start enjoying the running again.

As a 51-year-old runner, I’m learning that getting faster isn’t always about running faster. It’s about building a strong, sustainable running base that lets me keep running for years to come.

50 plus runner | masters runner | south asian running coach | desi women | south asian women | brown girl who runs | run forever by @run.rupsy.run

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2 months ago

Running, coaching, lifting, racing, repeat. None of it would be possible without the support of my hubby and kids.

#runningcommunity #runnersofinstagram #loverunning #50andrunning #desirunner by @run.rupsy.run

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2 months ago