Sawan Barwal's Long Run: From Mandi To India's Marathon Record And The Asian Games

News sports other-sports Sawan Barwal's Long Run: From Mandi To India's Marathon Record And The Asian Games

Last Updated:September 10, 2026, 17:56 IST

India’s marathon national record holder Sawan is leaving no stone unturned in Colorado Springs to overcome the final-kilometre challenge and chase medal on his Asian Games debut.

Growing up in the high-altitude surroundings of Mandi in Himachal Pradesh, Sawan Barwal was no stranger to thin air and tough terrain. Athletics, however, was never part of his childhood plan. He participated in several sports at school before entering athletics almost by chance, but a series of medals and strong performances eventually convinced him to stay the course.

In 2019, after joining the Army, Sawan began competing professionally. Years later, the athlete from the hills is preparing for the biggest race of his career — his maiden Asian Games marathon.

And for Sawan, the challenge in the 42-kilometre race is not just about physical endurance. It is also about conquering the final few kilometres mentally, an area he believes he did not handle well enough during the marathon (NN Marathon Rotterdam on April 12, 2026) in which he broke the national record.

The Indian marathon runner is currently in Colorado Springs in the United States, training under coach Scott Simmons as he enters the final phase of his preparation for the Asian Games. With the continental event still some time away, Sawan is using the training block to increase his mileage, build endurance and prepare his body for the demands of the marathon.

“Right now the main focus is the marathon. The focus is on mileage. We will increase mileage, build good endurance, and then go into the Asian Games," Sawan told News18 in an interaction.

The mountains of Himachal Pradesh may have given Sawan an early introduction to altitude, but his journey in athletics took him through a very different path. He started out competing in the 5,000m and 10,000m before making the switch to the marathon.

The decision was partly driven by the Asian Games. Sawan had initially thought about trying the marathon once, around a year before the continental event. Simmons, who was hired by the Athletics Federation of India, then watched him race and suggested that he should make the switch.

That decision proved to be a turning point.

His first marathon produced a national record, but it also exposed the areas where he needed to improve. Unlike the shorter distances he had been accustomed to, the marathon demanded a different kind of preparation — physically, tactically and mentally.

Looking back at that race, Sawan believes his biggest weakness was handling the closing stages.

“If I talk about the last marathon, the weakness, as far as I feel, was handling the last three to four kilometres and preparing myself mentally for that," he said.

“At that time I did not have much experience of how to handle the last three to four kilometres mentally and how to handle mental pressure. So we are working on that."

That experience has now become an important part of his Asian Games preparation. Sawan and his coaches are working on improving his mileage and understanding how far he can push his body while ensuring that he has enough left for the decisive stages of the race.

“Earlier I used to run 10,000m, so I did not have much experience of how to tackle 42km and how to tackle the race. So we are working on how to stay till the end and how to train the body accordingly," he said.

For Sawan, however, the journey towards becoming a better marathon runner has not been a solitary one. Behind the miles covered in training and the performances on race day, he believes a strong support system has played an important role in helping him remain focused on his goals.

His association with ASICS, which has supported him for the last three years, has been an important part of that journey.

“Behind every athlete’s journey, there is always a strong support system that helps them stay focused and keep moving forward. Long-distance running involves years of disciplined training, sacrifices, recovery, and staying mentally strong through both good and difficult phases," Sawan said.

“For me, the support from my coaches, family, teammates, and partners like ASICS has played a very important role in helping me pursue my goals with confidence."

Sawan believes that having a brand that understands the specific demands of long-distance running can make a significant difference to an athlete. For a marathon runner, where training, recovery and performance are closely connected, the right support can allow athletes to concentrate on what matters most.

“As an athlete, knowing that a brand understands the demands of the sport and genuinely supports your journey makes a big difference. ASICS has always stood for performance, recovery, and the overall well-being of athletes, which aligns closely with what long-distance running requires – Sound Mind, Sound Body," he said.

From footwear and apparel technology to support during training and racing, Sawan feels the partnership has helped create an environment in which he can focus on improving and pushing his limits.

“From providing the right footwear and apparel technology to supporting athletes through their training and racing journey, ASICS helps create an environment where athletes can focus fully on improving and performing at their best," he said.

“For me personally, having that kind of backing gives a lot of motivation and confidence to keep pushing my limits and continue chasing bigger goals."

In Asian Games, Sawan’s aim is not simply to finish the marathon. He has his eyes firmly set on the podium.

He does not have a specific time target for the Asian Games. Instead, the national record holder wants to stay in contention for as long as possible before making his move in the closing stages.

“My main focus will be a podium finish. There is no specific time target. We are not targeting a particular time. The main focus is to finish on the podium and run as good a time as possible," he said.

In fact, his ambition goes beyond simply winning a medal.

“The target will be to finish in first place, but it will depend on the conditions there," Sawan said.

The weather is another factor he is preparing for. Sawan expects hot and humid conditions at the Asian Games and has incorporated heat and sunlight into his training. Some sessions are also being conducted later in the day so that his body can adjust to changing conditions.

But despite the pressure that comes with competing at his first Asian Games, Sawan does not want to overthink the occasion.

“This is my first Asian Games. I am not trying to take too much pressure," he said.

His plan is to approach the race one stage at a time, stay in contention through the middle portion and then push himself during the final two or three kilometres.

“I want to stay in the race until the end, and in the last two or three kilometres push myself and finish with a medal," he said.

That final push could ultimately define Sawan’s Asian Games campaign.

The athlete who grew up in Mandi, where athletics was never part of the original plan, has already gone from the 5,000m and 10,000m to becoming India’s marathon national record holder. Now, he has one more transition to make — from being a record holder to becoming an Asian Games medallist.

And when the race reaches those final three kilometres, Sawan will be hoping that the lessons from his first marathon, rather than its shortcomings, define him.

About the Author

Harshit BishtSenior Sub-editor

Harshit Bisht is a sports journalist at CNN-News18, where he has been covering cricket, football, and major sporting events from around the world since July 1, 2024. Driven by a passion for storytelli...Read More

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