Why 70-Year-Old Marathon Runners Still Swear by This Ancient Dietary Ritual

Marathon runners are known for their rituals. Some swear by a specific pre-race breakfast, others by lucky socks, and plenty by elaborate supplement routines and carefully timed energy gels.

One of the sport’s most beloved figures kept things far simpler. His daily habit came from a kitchen tradition that’s thousands of years old, and he credited it, along with a cheerful attitude, for helping him keep going long after most people would have stopped.

The Runner Behind the Ritual

Fauja Singh was a British Sikh runner of Punjabi descent who became famous for taking up marathons seriously late in life. Nicknamed the “Turbaned Tornado,” he completed marathons in London, Toronto, and New York and set records in his age category.

He became an inspiration to runners around the world, especially for showing that it’s never too late to start. He kept walking and jogging for years after retiring from competitive racing.

The Ritual: Ginger Tea

When asked about his secret, Singh often pointed to something remarkably ordinary. He said he drank lots of water and tea with ginger.

Ginger tea was a constant in his routine, alongside his simple vegetarian meals. He spoke about it so often that it became one of the most quoted parts of his story.

An Ancient Kitchen Tradition

Ginger has been used in cooking and traditional medicine for thousands of years. It holds a central place in Indian Ayurvedic practice and traditional Chinese medicine, where it has long been used for digestion and warmth.

For Singh, who grew up as a farmer in Punjab, ginger was part of everyday cooking. His habit reflected a tradition passed down for generations rather than a modern wellness trend.

Ginger Curry Rounded Out His Day

Ginger didn’t stop at his teacup. Singh was also known for his love of ginger curry, which he often ate in the evening.

He described lunch as a chapati with dal and yogurt, and dinner as either ginger curry or toast with jam or honey. It was a light, plant-based way of eating that he stuck with for years.

A Simple Vegetarian Plate

Singh summed up his diet as phulka, a type of thin flatbread, along with dal, green vegetables, yogurt, and milk. He avoided smoking and alcohol entirely.

His meals were modest in size and built from whole, familiar foods. He also started his mornings with linseed and tea, then had plain yogurt and water before exercising.

Ginger May Ease Sore Muscles

Science offers some support for ginger’s role in an active lifestyle. In one study, people who took ginger daily for about a week and a half reported less muscle pain after intense exercise than those who took a placebo.

The effect was modest, but meaningful for anyone who trains regularly. For long-distance walkers and runners, even a small reduction in soreness can make daily movement easier.

It’s Gentle on the Stomach

Ginger is well known for easing nausea and settling the stomach. That can be useful for runners, who sometimes deal with digestive discomfort during or after long efforts.

A warm cup of ginger tea is also a soothing, caffeine-light option compared with stronger drinks. It’s easy to sip throughout the day without overloading the stomach.

Its Compounds Calm Inflammation

Ginger contains natural compounds, including gingerols, that have anti-inflammatory and antioxidant effects. Some research suggests ginger may modestly reduce joint pain in people with osteoarthritis.

That’s especially relevant for anyone who stays active for decades. Supporting joints and recovery helps keep movement comfortable over the long run.

His Habits Went Beyond the Kitchen

Singh never claimed ginger alone was responsible for his stamina. He emphasized staying positive, avoiding stress, doing charity work, and moving every day.

He walked and jogged for hours most days, even after stepping away from competition. That steady, joyful approach to movement was just as much a part of his ritual as the tea.

How to Make Ginger Tea at Home

Making ginger tea is simple. Slice or grate about an inch of fresh ginger, add it to a mug or small pot of boiling water, and let it steep for 5 to 10 minutes.

Strain it and add lemon or a little honey if you like. For a stronger flavor, simmer the ginger longer, or blend it into black tea the way it’s often enjoyed in Indian households.

Who Should Be Careful

Ginger is safe for most people in normal food amounts. However, large amounts may cause heartburn or stomach upset in some people.

Anyone taking blood thinners or certain medications for diabetes or blood pressure should check with a doctor before using ginger in large doses or supplement form. For most people, a few cups of ginger tea a day is a simple, comforting habit worth trying.