NIRMAL MANGAR
At an age when most people prefer a slower routine, 64-year-old Mohammad Shahid is lacing up his running shoes before sunrise and heading to the track.
A Civil Engineering graduate from Delhi College of Engineering, Shahid joined the Government of Sikkim as an Assistant Engineer in 1985 and retired as PCE-cum-Secretary of the Roads & Bridges Department. After decades of administrative responsibility, he found a new calling — long-distance running.
Inspired to Begin Again
Though he was a regular footballer during his school and college days, Shahid only began serious running in 2016. His inspiration came from an unlikely source — a 75-year-old marathon runner in Delhi who clocked 42 km races at an impressive pace. The sight reshaped his belief about age and endurance.
He started small — 5 km runs at Paljor Stadium in Gangtok — gradually progressing to 10 km and eventually the 21.2 km half-marathon distance.
Discipline in Motion
His routine reflects discipline built over years of public service. He begins his day at 6 a.m. with a banana and two dates, followed by stretching exercises before his run. Evening sessions include light weight training for leg and core strength.
To build stamina, he runs 25 km twice a week at a steady endurance pace. For speed work, he performs repeated 100-meter intervals. His diet remains simple and balanced — dal, rice, vegetables, chicken, fruits, porridge, and eggs. He avoids alcohol and prefers fresh juice.
Marathon Milestones
Shahid’s competitive journey began with the Namo Marathon (September 25, 2025), followed by Soldierathon (October 26, 2025) and the JBL Kolkata Marathon (November 30, 2025). He also participated in a 10K organized by the Diploma Engineers Association in Gangtok. Now, he is preparing for the New Delhi Marathon on February 22, 2026.
Mind Over Age
“Injuries happen, but stretching and consistency help,” he says. For Shahid, running is as much mental as physical. “It is your mind that tells you that you can do it.”
He believes running has disciplined his lifestyle and brought happiness after retirement. More importantly, he hopes it inspires younger generations.
His message to senior citizens is simple:
“If you can’t run, walk fast. If you can’t walk fast, walk. If you can’t walk, just move — but don’t sit idle. Keep moving.”
Once skeptical of the phrase “Age is just a number,” Shahid now lives by it — proving that endurance is not defined by years, but by mindset.
