The Dadar-SoBo Run 
(Shivaji Park to NCPA) 16 km

Milind Soman, India’s first male supermodel and co-owner of Breathe Fitness, shares his favourite route. “Vibram FiveFingers (barefoot shoes) and shorts. That’s all I need to fly!” Soman said.

• A 12-km course from Shivaji Park to Walkeshwar with 4 km to the NCPA, all in 90 minutes.
• The rugged Greek god hits the route at least twice a week. “The best time to start is 6am to miss all the traffic and the sun on Marine Drive,” he advised.
• Soman warms up during the first eight minutes of the run, and cools down with a five-minute walk. “I stretch a bit during the day but I never stretch before a run,” he said.
• He keeps a constant pace that feels comfortable that day, rarely stops, and tries to sprint up all the slopes.
• Don’t get lulled by the green stretches and the shimmering sea. “Besides the concentration on your running form, pace and route, you have to keep an eye out for pot holes, garbage, pedestrians and very impatient motorists,” said Soman. “I love this, really, because it truly increases my level of awareness and reaction to my environment.”
• Watch out for walkers. “Pedestrians are so focussed on motorists when crossing, that they don’t really see you even though they seem to be looking at you,” said Soman, who has accidentally knocked down a few people.
• He hydrates with a mix of glucose, Electral and water during the run, followed by breakfast at home – banana milkshake, muesli, honey, poached eggs and toast.
• When he misses a run, Soman makes do with “a short 15-min workout of pull-ups, push-ups and squats training for balance and core strength”.
   

The SoBo Run
(Worli Dairy to NCPA) 10 km

Cyrus Contractor has been running this half-marathon route for the past seven years.

• Those taking part in the marathon can get a feel of the stretch.
• Slow down to a walk if you see the stray dogs ahead of Worli Dairy, and then again between Dadar Catering College and Siddhivinayak temple.
• There is an incline before the Kemps Corner flyover. Contractor advises you to not sip water until you are past it.
• The sweeping view of the sea along Marine Drive should pep up flagging energy. Contractor believes there is no other exercise that gives your body such a sustained cardio workout.
• A guy new to running had joined our group. There were women in the group who had been running for a while. They did not look very fit, but they were. So that guy comes up to us [the other men] and says, “Let’s race and leave all the girls behind.” He sets off. Halfway through, he completely lost steam and the girls beat him hollow. 
   

 The Powai Run

(Heritage Garden - Pizza Hut- Heritage Garden) 3.5 km

Praful Uchil, co-founder of Striders, a paid running and fitness training club, recommends this route. He also runs in Hiranandani Gardens.

• The 3.5-km route is also a good post-work run because of its shorter length.
• Set out from Heritage Garden, pass D-Mart and run right up to Pizza Hut. Resist the temptation to sneak in for mid-sprint snacking, turn and make your way back to the garden.
• If your powers of self-control aren't as strong as you imagine, you can always sprint back halfway to the Pizza Hut, and reward yourself for the extra effort by tucking into a fresh garden salad or a tomato and basil soup. Brownie points for an iron will!
• Uchil stresses the importance of warm-up stretches before running. “After the night’s sleep, muscles need time to prepare for any rigorous activity,” he says, “Stretches help them get ready.”
• Cool-down stretches are equally important to avoid achy knots in your legs.
   

 The Bandra Run

(Kalina - Bandra Kurla Complex - Kalina) 9 km

P Venkatraman did not let a bypass surgery four years ago stop his running. The feisty fifty-four-year old said he now runs even more than he used to.

• The route is a loop from outside the Mumbai University’s Kalina campus to the Bandra-Kurla Complex in Bandra (E).
• There is a reason why runners recommend you set out early in the day. The roads are relatively empty and even BKC, an increasingly congested business zone, is peaceful.
• Your nose might protest a couple of times during the run. There are two points along the route where you need to take the bridge over the Mithi River. One is located between the Western Express Highway and the Grand Hyatt, while the second is ahead of the National Stock Exchange. Just imagine the 30-second stink represents the toxins leaving your body as you run. Or sprint faster to cleaner air ahead.
• The route is a relatively simple one. You run along flat surfaces, with no inclines or sharp bends.
• “If you’re going to go on an early morning run, don’t have a heavy dinner the night before,” advises Venkatraman, “And never run on an empty stomach.”
• I never stop for people wanting to take pictures or autographs. Even though you now see crowds of runners in Bombay, the majority of people still have not realised that running is a serious activity that runners enjoy immensely, and that stopping breaks the rhythm of the run. I ask people to run with me while their friends run backwards to take pictures and I am constantly surprised at how many people actually do this! Milind Soman
   

 The Thane Run

(Hiranandani Meadows to Yeoor Hills)

It’s been three years since Srinivas Ramanujam took up running seriously though he had been doing occasional runs before. “The running bug never left me,” he said.

• It’s 10 kilometres from Hiranandani Meadows to Yeoor Hills, and back. The route is a quiet one, with a couple of lakes and invigorating bursts of greenery along the way.
• There is a one-kilometre incline, just ahead of Upvan lake. Beginners can walk it out.
• Descending the slope on the way back puts pressure on the knees. Remember to slow down, especially while negotiating a sharp curve. You can always pick up the pace later.
• Some people do arm and neck stretches while on the run. Ramanujam advises that you focus just on running. “Save the stretches for before and after the run,” he says.