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Stay Safe while you Run

Running in the city is always fraught with caution and danger if you are not attentive and careful. Nandini Reddy talks about how you can use small tips and tricks to ensure you have a safe run.
Runners choose different times of the day for their daily burst of energy. Some prefer mornings while others prefer evenings. We do not have access to parks and pathways to run all the time. In the Western nations, people wait for summers and spring to run but in a tropical country like India most people are waiting for the winters. Outdoor runs in the winters are pleasant and the added motivation because of the weather cannot be ignored. Most of us run on roads and accidents and mishaps are likely to happen if we are not careful. A few tips to ensure you are safe when you are running:

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Burning Out

Runner burnout should be identified and addressed so that your passion can continue unabated, shares Nandini Reddy

PhotoCourtesy:RunningMagazine

Runner burnout is not a joke. Burnouts can be painful and stressful both physically and mentally. While it is important to wake up and better your times every day when you are prepping to run a marathon, it is also important to watch out for the signs of runner burnout. Burnout can happen in many forms – chronic fatigue, anaemia, anxiety, low motivation or even mentally checking out of the whole process. Many athletes tend to err on the side of over-training in the view that under-training could be harmful to their run times.

So how do you know you are burning out? You just need to keep track of a few symptoms that you body would throw up.

  • Loss of sleep
  • Quick weight loss
  • Lower resistance to colds
  • Loss in appetite
  • Quick increase in heart rate during exercise
  • Long periods of muscle soreness

Over-training

While anaemia and chronic fatigue can be ruled out in most cases – Over-training has become a trend. For better understanding lets define over-training as an activity that causes your body to be pushed beyond its physical limits. Over-training is symptomatic of new runners and seasoned runners. It tends to happen while they are preparing for an upcoming marathon. Stiffness and soreness will generally disappear with rest after a run but if it continues for longer periods then it is a result of over exertion. Over-training tends to also become a continuous practice and until you reach the burnout phase many runners do not learn to differentiate.

Anxiety

Even when you have genuine passion for running the pressure to be prepared for race day can be quite intense. You try to anxiously beat run times, get enough training hours and start to create a pattern of workout that can be draining. Comparison with other runners when you are with a group is a common point of anxiety. Runners in training tend to get into intense workout cycles coupled with thoughts of a looming marathon. This builds up anxiety to levels that can cause serious issues like depression.

Most of us believe that if we rest our bodies it is enough to get over burnout issues but along with the body the mind needs to de-stress as well. If you feel you suffer from training burnout then here are a few suggestions to help you through

  • See a doctor if you feel like you a suffering from a burnout. Share your training routine and let them help you understand where you are straining yourself
  • Ease up on your pace and ensure a solid finish instead of a messy and tired ending
  • Ensure better sleeping hours
  • Do a different workout once or twice a week to break the cycle
  • If you have coach, then speak to them honestly about feeling burnt out. Change you training schedules and work in some downtime.
  • Recover between runs with enough hydration, rest and plenty of carbs and protein
  • Cool your body down with cold baths after a run
  • See a massage therapist once a week so that the lactic acid build up and kinks in your muscles can be taken care of

Remember that even the most talented, dedicated and hard core runners can suffer from a burnout. The idea is to identify it and address it.

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Iron Man in the Desert – The Dubai Iron Man 70.3

Sanjay Mathrani, talks about his experience when he participated in the Dubai Iron Man 70.3

Well the name says it all, doesn’t it? For all those of you who aren’t aware about such an event, here are the details:

  • Swimming 1.9km.
  • Cycling (Bike) 90km.
  • Running 21km (half marathon).

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Basics of Long Distance Running by Dharminder Sharma

Running is not particularly complicated. True, it is not everyone’s cup of tea. However, do not fall prey to all those complicated social media posts and articles, which would have you believe that running was something akin to rocket science. This article aims to debunk all of the online myths and to simplify your understanding of both, the art, as well as the science of running. If you are looking to start your journey as a marathon runner in the near future, you are likely to find this article particularly useful. In short, the focus will be upon impressing the need of taking your guidance from the right sources, and to apply your common sense — rather than browsing through the mountains of literature that is available on the Internet — while preparing for your initial running forays.

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Nutrition Comments (0) |

The Water Debate for Marathons

Water is one of the most important companions during a marathon. Calculating how much of it you need can be a challenge when you have to consider multiple factors like weather, sweat rate and rate of exertion. But maybe sometimes we forget the simplest factor – that it can be as simple as drinking when you are thirsty, writes Nandini Reddy.

Researchers around the world have spent hours determining how much water should be consumed based on a number of scientific factors and have always disregarded thirst as a factor. But many regular runners and sports physicians still swear that it is the thirst that should drive a runners’ water intake during a marathon. So regular runners now go with the rather simplistic philosophy for staying hydrated – dry mouth.

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