At the 2025 World University Games, Indian long-distance runner Seema proved that resilience can shine even brighter than gold. Just three days before her women’s 5000 m final, she faced a crushing blow—missing her primary event, the 10,000 m, due to an administrative oversight. Despite the heartbreak, Seema stormed back to claim silver in the 5000 m with an impressive time of 15:35.86.
We sat down with Seema to discuss her emotional journey during the race, the setbacks that could have derailed her, and the discipline behind her training.
On her mindset during the 5000 m race “My feelings were very mixed,” Seema recalls. “Three days before, I had lost my 10,000 m event due to officials’ negligence. That fear was still in me—that something wrong could happen again. I know I’m one of the best on the track, but I still felt a little scared.”
For most of the race, Seema held back, staying with the main pack until the 4.5 km mark. “In the last 500 m, I did exactly what I had trained for. On the home stretch, my mind was full of memories of the hardships I’ve faced over the years. That gave me the push I needed.”
On mentally resetting after missing the 10,000 m .The missed race was a crushing blow—not just for Seema, but for her coaches. “I had trained so hard to set an Indian national record in the 10,000 m,” she says. “For one whole day, I was completely collapsed inside. My last four months had already been tough—I didn’t perform well at the Asian Championships despite training hard, and then this happened.”
Her support system played a crucial role. “My coaches and close friends told me, ‘We can’t change what happened, but we can focus on what’s ahead. Vent all your anger in the next race and don’t doubt yourself.’ That helped me zone in for the 5000 m and leave the past behind.”
A day in the life of Seema’s training
Athletics, Seema stresses, is “a full-time job, not a 2–3 hour training routine.” Her weekly schedule includes 12 sessions, covering 135–145 km of running.
Her week at a glance:
Track workouts twice a week, including short, fast repetitions like 25×400m at 70–72 seconds or 10×1km at 3:05–3:10 pace.
Tempo/Pace runs on Fridays, such as 2×5 km at 16:20–17:00.
Long runs on Sundays (28 km progressive or 32 km easy–moderate).
Easy runs with core and strength work on other days.
Evening sessions include 6 km easy runs and gym work on alternate days.
Recovery is non-negotiable: isotonic recovery drinks post‑workout, whey protein on major training days, balanced meals, massage therapy three times a week, ice baths after long runs, and regular physiotherapy checks.
On transitioning to the international stage
Seema’s journey began in 2015 at the SAI Hostel in Dharamshala. By 2017, she had broken the junior national record and won bronze at the Youth Asian Championships. She went on to represent India at the Youth Commonwealth Games (Bahamas) and the Youth Olympics (Argentina).
But her path wasn’t smooth. During the COVID lockdown, she returned to her hometown in Chamba, Himachal Pradesh, where she trained on tarmac roads with limited nutrition. “In 2022–23, I came back strong, winning national titles in both the 5000 m and 10,000 m,” she says.
Her mindset for the big stage is clear: “Don’t believe you’re the best until you’ve worked for it. And even then, give 100% regardless of the result—because sometimes the outcome isn’t in your hands, but the effort always is.”
On the power of running communities
Seema values the support of the Indian athletics network—both on and offline. “We follow each other’s journeys, cheer one another on, and celebrate each success,” she shares. “When sports analysts or fans praise me after a competition, it fuels me to keep going.”
Seema ’s story from the 2025 World University Games is one of grit and grace. Despite an unexpected setback, she turned her frustration into focus, proving that a determined heart can carry an athlete across more than just a finish line it can carry her through every obstacle in her path.
Follow her story here