Determined to reclaim his health, Dhiraj embarked on a journey of transformation. He made substantial changes to his diet, cutting out unhealthy foods and embracing a more balanced approach to nutrition. Simultaneously, he incorporated regular exercise into his routine, starting with cycling. Remarkably, just two months post-surgery, he completed a 100-kilometer (62-mile) bike ride—a feat that astonished even his doctors,
Before the pandemic, Dhiraj had casually participated in 10-kilometer marathons. However, as the world adapted to the new normal, he turned his attention to running with renewed discipline. His initial foray into running expanded from 10 kilometers to 13, then 23, and eventually to full marathons. The challenge of long-distance running became a passion, and he began self-training for more ambitious races.
Dhiraj Bhandary is a partner at Deloitte India
By 2020, Dhiraj had fully embraced running. He joined a program which focused on managing diabetes through diet and exercise. The program’s online format allowed him to track his progress and maintain motivation. Following this holistic approach, Dhiraj reversed his diabetes and went off medication, demonstrating significant improvement in his health.Dhiraj’s dedication led him to run numerous races, including 85 half marathons and four full marathons in the past four years. He averaged one half marathon a month, a testament to his unwavering commitment. In 2023 alone, he covered over 1,700 kilometers, a staggering achievement reflecting his dedication to fitness.
Running has become more than just a hobby for Dhiraj; it’s integrated into his daily life. He starts each day at 4:00 a.m., dedicating an hour to running before beginning his workday. This routine not only enhances his physical health but also boosts his mental clarity and productivity.
His transformation has inspired others, including his family. His wife, Deeksha, joined him on his fitness journey, running her first half marathon in February. Dhiraj’s commitment has also motivated his 12-year-old son to take up running, fostering a family culture of health and activity.
Despite his rigorous fitness routine, Dhiraj maintains a balanced approach to life. He still indulges in occasional treats like pizza and halwa, recognizing that a sustainable lifestyle involves moderation. His story highlights that achieving optimal health doesn’t require complete deprivation but rather a balanced approach to diet and exercise.
The shift in Dhiraj’s lifestyle has positively impacted his professional life. The enhanced energy and positivity resulting from his fitness regime have translated into increased efficiency and satisfaction at work. Throughout his fitness journey, Dhiraj has faced various challenges, including injuries and the need to adapt his routine.
Speaking to South China Post, Dhiraj revealed his role model: Eliud Kipchoge, the Kenyan long-distance runner and Olympic champion, embodies the qualities Dhiraj admires: resilience, discipline, and a relentless pursuit of excellence.
For those inspired by Dhiraj’s journey and looking to start their own fitness path, he offers straightforward advice: begin with small steps. Start with a run-walk routine, gradually increasing distance as your stamina improves. Compete with yourself rather than others, find a supportive community, and stay consistent. Dhiraj’s experience underscores that success in running—and in life—comes from perseverance, self-belief, and enjoying the process.
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