Nutrition Comments (0) |

Gluten-free diet for runners – good or just a fad?

Being Gluten Free is no longer a diet fad and has become a lifestyle change for many, Deepthi Velkur writes about what it means for you to go gluten free.

Gluten-free diets are gaining popularity among the fitness community. The effects of gluten-free diets may not necessarily provide the benefits many athletes hope will give them a competitive edge. Sports nutrition experts believe enhancing nutrition does not mean avoiding gluten – a protein in wheat, rye, and barley. Here’s what runners need to know about going gluten-free.

What is gluten?

Gluten is a stretchy protein that is found in grains, especially in wheat. A vast majority of our gluten consumption comes from bread, pasta and baked goods. Other grains that contain gluten are barley, rye, and oats. You’ll also find gluten in ice cream, sweets, processed meats, alcoholic beverages and condiments such as soy sauce.

So should you go gluten-free?

Embracing the gluten-free diet is a medically necessary diet for individuals with celiac disease or related disorders. Celiac disease is a chronic autoimmune disease, where the body starts attacking the lining of the gut when you eat gluten. However, there are several non-celiac athletes who have cut out gluten from their diet and claim to have far fewer intestinal issues when they run, and even say that it enhances their performance.

Now, there’s no medical evidence that proves going gluten-free leads to enhanced running performance, but there is evidence of the potentially harmful effects that gluten can have in some people, for example, gluten can cause inflammation and irritation in the intestinal lining. Statistically speaking, nearly 90% of distance runners suffer from some form of digestive discomfort mostly cramps, diarrhea and bloating during or after exercise – cutting out gluten may help this issue in some runners. Other amateur runners also report they feel less brain fog, less muscle and joint aches, better sleep patterns, and more energy levels when they cut out gluten.

Is the diet workable with the Indian food plan? Yes, says a qualified nutritionist Naini Setalvad “We have many substitutes like bajra, jowar ragi, rajgira, singhada atta, white poha, kurmura and sabudana,” she explains. Food grains such as soy, quinoa, corn flour, millet, arrowroot, amaranth and rice flours all go with the gluten-free diet. Nevertheless, she warns, “If you stop dairy, as an Indian, you would feel less full”.

According to Priya Karkera, a dietitian and nutritionist expert “Milk can be replaced with almond and coconut milk and quinoa, a cereal, can be used to prepare khichdi, upma, and kheer.

Grains are an important food source of carbohydrate, which runners require to boost their training and recovery. Runners going grain-free often develop symptoms of overtraining syndrome, including persistent exhaustion and deteriorating performance.

The final word

If you’re thinking of going gluten-free, the big question is can you manage one? There is no evidence to support that this diet boosts performance. When you cut out a large food group, including food with gluten, your compromising on your health and its nutritional balance. Always consult your doctor or a health professional before changing your diet drastically.

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

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The Elites at the TCS World 10k

Come Sunday, May 27, around 25,000 runners in Bengaluru will put on their running gear and line up at the Kanteerava Stadium in the heart of the city to participate in the TCS World 10k, Capt Seshadri profiles the elites at the big race.

Champions with disabilities, senior citizens and fun loving majja runners will run a shorter distance, while the 10k will see an Open category, with qualifying standards for participation and, of course, the stars of the event, the elite runners in the World 10k.

Leading this last category in the men’s section will be 27 year old Kenyan, Alex Oliotiptip Korio, defending champion, with a last year’s time of 28:12. He has a personal best of 58:51 in the half marathon, set in Copenhagen in September last year, a city that seems to be his favourite, where in September 2016, he blazed the roads with a timing of 27:37 in the 10k.

Korio will have to put up a good fight to ward off fellow countryman Geoffrey Kipsong Kamworor, younger by two years and with a string of impressive runs as well. A half marathon time of 58:54 in the UAE and a 10k time of 27:44 in Bengaluru in May 2014, are certain indications of a highly competitive event.

The women’s field will be led by Netsanet Gudeta, a 26 year old Ethiopian, with a best 10k timing of 31:35 set at Ottawa exactly a year ago. Gudeta arrives in Bengaluru on the back of a half marathon 1:06:11 at Valencia in March this year, breaking the world record for the ‘women only’ half marathon.

Among the Indian elite runners are the current course record holder Suresh Kumar, with 29:49 set in May 2015. Challenging him would be Srinu, local favourite AB Belliappa and Shankar Man Thapa, all podium finishers at the Tata Mumbai Marathon in January this year. Defending champion Saigeetha Naik with 36:01 leads the women’s field that is filled with other star studded names like Monica Athare, Sanjivani Yadav and India’s first Olympic finalist after 32 years, Lalita Babar.

Those hoping for cool weather in Bengaluru, may have their prayers answered, but one can surely expect some pyrotechnics on the track.

ABOUT THE AUTHOR

 

Capt Seshadri Sreenivasan is a former armed forces officer with over 30 years experience in marketing. He also a consulting editor with a leading publishing house. He is a co-author of the best selling biography of astronaut Sunita Williams.

 

 

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Cool It Down

A cool down is as essential as a warm-up for any athletic exercise, says Deepthi Velkur.

The warm-up and cool down before and after a workout are just as important as the workout itself.  While the key purpose of warming up is to prepare the body and mind for intense activity, cooling down plays a very different role. A complete cool-down of the body helps in a smooth shift from exercise back to a state of relaxation. Many individuals dismiss cool down as time-consuming or simply trivial, not realizing that it is essential to prevent injury.

To dive deeper into this phenomenon, let us be aware of some of the notable stresses that occur during and after each workout

DOMS

During an intense workout, we put our body through a lot of stress. Tendons, Muscle fibers, ligaments get stressed and waste products fill up within the body. A good cool down aids in an easy repair process by relieving the effects caused due to a delayed-onset muscle soreness or DOMS (sometimes referred to as post-exercise muscle soreness).This soreness is usually experienced the day after a tough workout due to people having a lay-off from exercise or at the start of a new exercise regime.

Muscle Tears

During a workout, tiny tears named micro tears develop within the muscle fibers causing swelling of the muscle tissues which in turn apply pressure on the nerve endings resulting in pain.

Blood Pooling

The heart pumps large quantities of blood to the working muscles that carries both oxygen and nutrients required for the repair process of all the muscles that were worked during the exercise. When we abruptly stop exercising, the muscles no longer contracts and pushes the blood back to the heart along with waste products like lactic acid which remain in the muscles, causing swelling and pain. This process is termed as “blood pooling.”

What cooling down does for you:

  • Steadily lowers heart rate.
  • Circulate blood and oxygen to muscles thereby restoring them to their normal state before the workout.
  • Reduce the risk of blood pooling
  • Removes waste products such as lactic acid from the muscles that builds up during exercise.
  • Lessens muscle soreness.

How to go about cooling down:

Primarily, a cool down can last for 3-10 minutes and includes a gentle jog, decreasing speed gradually to a walk followed by light static stretching and refueling. It is very essential that all muscle groups are stretched at the end of a workout. To cool down after jogging, a brisk walk for 2-3 minutes followed by gradually tapering the pace to a stroll is good. At this point, standing stretches facilitate in increasing the range of motion in the leg muscles. Seated stretches improve flexibility through the whole body and promote relaxation.

A workout comprising of strength training requires a total body stretching to increase the range of motion in the joints that were worked during the exercise. One needs to be particularly careful to stretch the joints as well. Stretches must be focused on the particular muscle group that you have worked out. Mild movements and stretching will benefit your cool down process and keep the body healthy.

So do your body a favor.  Take time to warm up, progress gradually into the workout and cool down when you’re done being physically active.

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

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Stress Fractures: A runner’s nightmare

Stress fractures can put a serious dent in your passion for running, so what can you do to avoid them, writes Nandini Reddy

Have you ever felt extreme pain in your feet that you had to stop running? It is not a slight discomfort in the shin or a sore muscle, this sort of pain doesn’t let you run even after the usual stretching and short period of rest. This sort of injury may be a stress fracture and you might need to see your medical practitioner immediately. This injury is by far the most frustrating injury for any passionate runner. This is not a soft tissue injury that will repair itself with a week of rest. You need at least 6-8 weeks of rest and there have been even cases that required assisted walking with crutches.

Understanding the stress fracture

Runners can get a stress fracture in a wide variety of region such as the shin bone, the thigh bone, ankles and calf bone. The intensity of the fracture can be low or high. If it is a low risk fracture, then it would heal on its own. This type of fracture usually occurs at the shin or ankle. If you have a high-risk fracture, then a longer period of rest is required. Returning to running is a slower and more cautious process. The areas of these fracture need extra care and heal slowly. But for runners the chances of getting a high-risk fracture are fairly low.

The important thing to keep in mind though is to be aware of the symptoms. A stress fracture typically feels like a localized burning pain on the bone. If you apply pressure on the area, it will hurt and as you run the pain will increase. The muscle around the bone where the stress fracture occurs can feel tight also. You should see an orthopedist if you suspect a stress fracture.

How can you avoid Stress Fractures?

It is important to maintain a good training schedule. If you over train or if your running form is incorrect then you are likely to get a stress fracture. One of the best approaches is to ensure that you do not experience stress fractures is to have your training schedule wetted by a coach. You have to give yourself recovery days. If you experience the first symptoms of a stress fracture, it is best to take some time off and re-organise your training schedule. You can reduce your training schedule by 10 -20 % until you recover fully and then slowly build your mileage on recovery.

If your running form is incorrect for example your stride frequency is off point, then increase your chance of developing a stress fracture. You need to maintain a stride frequency of 180 strides/minute. If you feel pain that you suspect might be stress fracture, then you need to reduce the stride frequency.

Returning to running after recovery

Once you have recovered, you should try and get back with short sessions. You can start with interval training runs in a walk and run combination. Then you can progress to slow jogging and build your distance before you start running again.

Be aware about pains that linger and do not reduce even after proper rest. Return to your doctor if the pain returns.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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The Olympic task of Cross-Country Skiing

Cross Country Skiing is a sport that is given little attention in India, yet during the Winter Olympics 2018 we had an athlete who took up the challenge, writes Nandini Reddy.

Early this year one lone Indian qualified to participate in the Winter Olympics Cross-Country Skiing Event. Jagdish Singh competed in the Men’s 15km freestyle cross-country skiing event. Finishing in 43 minutes, Singh placed a 103rd but opened a lot of minds to the possibilities of the sport.

One of the founding sports of the Winter Olympic Games which originated in the Nordic nation, has two styles that are adopted by various athletes – classic and skating. Today cross-country skiing is considered one of the best full body workouts. While the sport hasn’t seen much patronage in India, it is a great one to consider if you are an avid endurance athlete.

The major benefits of this high endurance sport include:

  • Full body workout: Skiing combines both lower and upper body and requires you to constantly push and pull your muscles. You create movement to move through the terrain and you require every muscle to be actively involved in order to maintain balance and coordination.
  • High Calorie Burner: This is the only exercise format in which you can burn more than 1000 calories in an hour.
  • Functional training: The movements that are required to be made for cross country skiing improve the normal functionality of your body. This will help you gain more mobility during everyday work.
  • Endurance builder: It is an aerobic fitness exercise that boosts your endurance limits. Skiers are 40% fitter than the other physically fit individuals. The uniqueness to their fitness and endurance levels is because of the full body workout from the activity.
  • Relieves Stress: The entire sport is in the outdoors in beautiful terrain. The tranquility from watching the landscapes slip by as you navigate through the course is incomparable.
  • Cardiovascular health: Skiers hearts pump blood more efficiently owing to the nature of the workout. Many skiers have reported lower resting heart rates when they are training for cross country skiing events. The Olympians have reported a resting heart rate of 40, as compared to a normal individual whose heart rate would average around 65.
  • Faster Metabolism: Skiing improves your metabolic rate and thus help you burn more calories. Moving the whole body to move across the course increases the energy consumed and also quicken the metabolic rate of the body.
  • Low Impact activity: Since the exercise is more poised on balance, you are engaging your core and not over-stressing any one part of your body. Thus, it doesn’t hurt the joints and muscles.
  • Reduces Lactic Acid: During any strenuous physical activity lactic acid builds up in the muscles and can result in severe cramping. But cross-country skiing helps prep the body to take on strenuous exercise by reducing the lactic acid build-up in the muscles.

Lastly this is a great way to connect with nature and if you enjoy the outdoors then it’s a perfect sport for you to try.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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HIIT – Is it right for you?

The newest darling of fitness enthusiasts, HIIT, is it beneficial or not for your fitness regime, asks Deepthi Velkur

High Intensity Interval Training (HIIT) a term that has been thrown around by fitness enthusiasts over the past few years. Essentially, it involves repetitions of short bursts of intense, ‘maximum effort’ exercise, like sprinting. The periods of burst activity last from anywhere between 20 to 40 seconds.

Why you should try HIIT?

As fit individuals, we all strive to be healthier and be fitter. When it comes to getting fitter, factors like cardiovascular ability, core strength and fat loss are crucial elements.

  • Cardiovascular ability refers to strength of your heart. It is very important for reaching and maximizing your fitness potential.
  • Core strength helps in having better balance, keeps the body aligned and helps to recover from injury faster.
  • Low body fat means you have peak performance in running, flexibility and agility.

Just doing cardio helps to achieve cardiovascular strengthening, fat loss as well as better core strength. But doing only cardio can lead to muscle loss. For those of you who have done cardio, it only gets repetitive and boring over time. The alternative to this is HIIT. It aids in bettering cardiovascular strengthening, assist in fat loss and bolster core strength without compromising muscle mass, and not taking up a lot of your time. For runners, cyclists, triathletes and other endurance athletes it is important to maintain muscle strength and mass as it supports them during long distance events.

How does HIIT build endurance?

If you want to build endurance in a short period of time, then you need to consider the following:

1) Heart rate (how many times your heart beats per minute)

2) Stroke volume (the amount of blood pumped per heartbeat)

3) Heart contractility (the forcefulness of each actual contraction of your heart muscle)

While the terms might sound a bit technical, these are the ones that determines your overall endurance. As each of these variables increase, your blood gets more oxygenated and your muscles also receive more oxygen. So, the heart is the primary component for building endurance through HIIT.

Sculpting your physique and increasing metabolic rate is a fabulous effect of internal training. By working out at your top level of exertion, you burn more calories in a short space of time than other workouts. Sound’s simple? Unfortunately, it isn’t as easy as it sounds!

If you are an absolute beginner to exercising, then this high intensity method might not be suitable. You need to put in at least 3 weeks of proper training before graduating to interval training to avoid injury.

The Benefits

  • Increased Metabolism and Stamina
  • Time saver sessions – 3 sessions/week of 15-20 mins is sufficient.
  • Anywhere – HIIT sessions use your own body weight and hence can be done at any convenient place.
  • Preserves muscle mass and leads to an increase in cardiovascular efficiency as well as increased tolerance to the build-up of lactic acid.
  • Improved performance and endurance.

HIIT Routines

Designing the right interval training routine can be sophisticated or casual. Elite athletes can choose to visit sports performance labs to have blood lactate and exercise metabolism tests done to determine the best interval training routine. Remember that interval training is extremely demanding on the heart, lungs and muscles, and it’s important to have an OK from your physician before you start. It is recommended that you consult an athletic trainer, coach or personal trainer to get a HIIT program designed to meet your fitness goals.

ABOUT THE AUTHOR

 

Deepthi Velkur is a former sprinter who is trying her hand at various sports today. A tennis fanatic, who believes that sleep should never be compromised.

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Floodwaters fail to dampen runners spirits as 40th Fredericton marathon smashes records

Though floodwaters may have forced race organizers to change course, they could not dampen the spirits of runners at this year’s Scotiabank Fredericton Marathon.

Some even broke records this year, including marathon winner Jean-Marc Doiron, who finished with a time of 2:33:35, smashing the previous record of 2:34:46 by close to a minute

Read more at http://www.cbc.ca/news/canada/new-brunswick/fredericton-marathon-40th-anniversary

 

 

 

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Chip Gaines Reveals the Incredible Reason He Wore His Toolbelt While Running His Marathon

Chip Gaines crossed the finish line of his first marathon last week, but his running gear still remained a bit of a mystery — until now.

“I wore my toolbelt in honor of a local soldier who is currently serving overseas,” the Fixer Upper star said in the latest post on his wife Joanna’s Magnolia blog. “He thought he’d be able to make it to Waco for the race.

Read more at http://people.com/home/chip-gaines-reveals-why-he-wore-toolbelt-during-silo-district-marathon/

 

 

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Kipchoge and Keitany win world marathon major crowns

Kenya’s Eliud Kipchoge and Mary Keitany were crowned Abbott World Marathon Majors Series XI champions following the conclusion of the Virgin Money London Marathon on Sunday (22).

Kipchoge won his third consecutive series title after winning the 2017 Berlin Marathon and the 2018 London Marathon.

Fellow Kenyan Geoffrey Kirui, the world champion, finished second in the series.

Read more at https://www.iaaf.org/news/news/world-marathon-majors-2017-2018-series-xi-kip

 

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