Naveen Dagar Interview
Q. You’ve achieved a lot in long-distance running, how would you describe your journey so far?
My journey in long-distance running has been full of challenges, learning, and growth. I also served in the Army, where the training was extremely tough and discipline was a way of life. The Army taught me mental strength, consistency, time management, and the importance of pushing beyond limits even when the body feels tired.
I applied that same discipline and mindset to my sport. The habits I developed there — waking up early, staying focused, respecting the process, and never giving up — helped me improve my performance and become a better athlete.
Every race is not just about winning medals for me, but about proving to myself that hard work and discipline always pay off. My journey is still ongoing, and I am determined to achieve even greater goals in the future.
Q. What initially inspired you to take up long-distance running, and what keeps you motivated today?
My inspiration to start long-distance running came from my elder brother, Anil Dagar, who is in the Army. He supported me a lot and guided me like a mentor. I also feel inspired by Ankur Dhama, a blind Olympian and Arjuna Awardee. Seeing his dedication motivates me to keep improving. Even today, their journey keeps me focused and determined.
Q. Looking back, which moment in your career feels the most special to you?
One of the most special moments in my career was winning the bronze medal in the 3000m steeplechase at the 2014 Asian Games in Incheon, South Korea.
Representing my country on such a big stage and standing on the podium was truly an unforgettable experience for me.
Another very memorable moment was winning the gold medal at the TCS World 10K in 2017. As a 3000m steeplechase athlete, winning a gold medal in a road race at that level was very special and unexpected. It proved to me that I could perform beyond my main event and succeed in different formats of racing.
Q. You’ve consistently performed at a high level, what changes in your training made the biggest difference?
I went to Kenya to train under a top coach who is an Olympic medalist and also a world record holder. Training with him, I got to learn a lot of new things.
In India, especially in running, we don’t really have Olympic medalists. We do have Neeraj Chopra, but he’s from javelin, not running.
After going there, a lot of things changed for me. I learned a lot, and even my training partners were different, which really helped improve my performance. My strength increased, my endurance improved, because their training methods are very different from ours.
Overall, going to Kenya and training there helped me learn many new things and grow a lot as an athlete.
Q. Your sport is as much mental as physical, how do you train your mind to stay strong during long races?
Long-distance running requires a lot of endurance and mental strength. Like I mentioned earlier, my childhood played a big role in this. The way I grew up, my elder brother supported me a lot — he treated me like a mentor and even like a father figure. Because of him, both my mind and body became strong over time.
After that, I joined the army. As you know, the discipline and training pattern in the Indian Army is very different. We train a lot there, and the body gets very little rest. That experience also teaches you a lot.
The army has given me a lot of motivation. It made my mind tougher and my body stronger. So overall, both my family, especially my elder brother, and the army have played a huge role in building my endurance, both mentally and physically.
Yes, long-distance training really requires a lot of mental strength. To make myself stronger, I do things like yoga — for example, on Sundays or Wednesdays, whenever it’s a rest day. On those days, I play cricket, do yoga, and practice meditation. These things help a lot.
For motivation, I also read stories or learn about inspiring people. Like I mentioned about Ankur Dhama, he gives me a lot of strength. When I see a para-athlete who is completely blind and still competing at such a high level in the world, it really makes me think.
If he can perform at that level, then why can’t we? We have everything — eyes, legs, hands — we have all the advantages. Even then, he works so hard and achieves such great results, reaching that level.
So from all this, I learn a lot, and it gives me a huge amount of motivation.
Q. You’ve competed in major events, how do you stay calm and focused under pressure?”
Yes, I’ve competed at a pretty high level. Like I told you, I took part in the 2014 National Games. Then in 2017, I finished first in the Bengaluru 10K road race. That was a big achievement because it’s not easy — I had moved directly from middle-distance events to long-distance running, and the endurance runners there were very strong. Competing against them and coming out on top felt really special.
After that, I also won gold in an international half marathon in Indore. That was an amazing feeling too.
To keep myself strong through all of this, I rely on my training, my self-belief, and staying motivated. I keep telling myself that no matter what, I have to achieve my goal.
I believe that God has given us one life, so we should live it fully and enjoy it. At the same time, we should stay disciplined in everything we do, because discipline is what gives us better results.
Q. Every athlete has learning moments, how do you come back stronger after one?
Yes, every athlete goes through tough phases. My hardest time was in 2021 after I returned from training in Kenya. During a race at nationals, I got injured in the water jump, my shin bone got fractured.
That phase was very difficult, but I stayed motivated. I take a lot of inspiration from Ankur Dhama, and being in the Indian Army also keeps me mentally strong.
I believe whatever we have to do, we should do it now. So I stay disciplined, proper diet, good sleep, and focused training. I avoid distractions and follow my routine strictly.
In the end, it’s all about consistency. It’s not a one-day process — if you stay consistent, results will definitely come.”
Q. How important is discipline in your daily routine as a long-distance runner?
In daily life also, discipline is very important. Diet and clean eating are a big part of it.
For example, I try not to talk too much with people because that also wastes energy. After training, I focus on doing only those things that keep me motivated and don’t drain my energy. My main goal is to get as much rest as possible so my body can recover well and be ready for the next training session.
Even at home, I don’t get to spend much time because most of the time I’m out for training, sometimes even training outside the country. So my full focus stays on training, and following my timetable is very important.
As you know, if you spend too much time on social media or with friends, your recovery time gets reduced. That’s why I try to avoid unnecessary outings, I don’t really like going out much.
After training, my focus is always on how to recover my body properly so I can perform better in the next session.
Q. Recovery is crucial in endurance sports, what practices help you stay fit and consistent?
Yes, in this event, recovery is a very important part. For recovery, like I told you, we do things like massage, sauna bath, steam bath, swimming, yoga, and meditation. These things help the body recover properly.
Sometimes, when I feel bored or mentally tired, I focus on mental recovery. I spend time with good people around me — like Ankur Dhama, my brother, or kids. I talk to them, spend some time, and if I have any problems or if my mind is upset, I discuss it with them. When we talk, we find solutions, and that makes me feel better.
Of course, it’s not always easy. We are human, and life has ups and downs. Sometimes things go well, sometimes they don’t. When things go down, motivation also drops.
At that time, I either talk to my brother, or to Ankur Dhama, or to my coach, he is an Olympic medalist and still holds a world record in the 2000m steeplechase. Talking to them helps me manage everything and get back on track.
Q. What message would you like to give to young athletes who want to follow a path like yours?
I just want to give one message to young athletes, never lose belief in yourself. You can achieve anything.
Before us, there have been great warriors and people who fought many battles, made discoveries, and achieved their dreams. We can learn a lot from them. They didn’t have as many facilities as we have today. Now, if you look around, almost every solution is available, and there are so many resources compared to earlier times.
So my only message is — believe in yourself, stay disciplined, and keep consistency in whatever you do. Whether it’s running, basketball, boxing, wrestling, or any other sport, or even studies, it doesn’t matter.
If you don’t work with discipline and consistency, you won’t succeed. So manage your time, maintain discipline, take care of your body, and keep everything balanced.
Follow your timetable properly, stay consistent, and keep working hard — success will definitely come.
I just want to give my best wishes to all the children for their future. May God fulfill all their dreams and give them the strength to train hard and stay disciplined.
Always take blessings from your parents and your teachers. Respect your coaches, parents, and mentors — don’t ignore their guidance. Follow what they teach you and keep training consistently.
Maintain a good diet, stay disciplined, and keep working hard. If you do all this, your dreams will definitely come true.
Bio:
Naveen Dagar is an Indian para-athlete specializing in javelin throw. He represents India in international para-athletics competitions and has earned recognition for his strong performances and dedication to the sport. Known for his resilience and determination, Naveen continues to improve his results while inspiring others through his journey in athletics.
Interviewed by : Samruddhi Salunkhe
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