Training Comments Off on The importance of strength training for runners |

The importance of strength training for runners

Guest Columnist Pallavi Aga demonstrates the importance of strength training for runners especially women. 

The world seems to have woken up to the benefits of staying fit and this is quite evident when you look at the increased number of people who have taken to running. There has been a sudden outburst of running events that happen every weekend across the country and we have seen a lot of fitness enthusiasts who have taken to running in a big way.

Unfortunately, as is the case with all sporting activities, there is a dark side to it – sports injuries. This is more common than you think and the best way to minimize the risk is strength training.

Strength training is of paramount importance, especially for people who lead a sedentary lifestyle. Such a lifestyle leads to under-development of the muscles and they may not be firing at an optimal level. With an increase in mileage and overload of training, they begin to experience muscle weakness and instability which ultimately causes muscle strains and sometimes a muscle tear as well. This is because runners neglect one very basic requirement that is muscle strength which can only be built through strength training. Research has shown an 8% increase in running efficiency in people who do regular strength training.

Strength training and women

Strength training is extremely important for women to prevent them from getting osteoporosis because usually after the age of 40 is when the pre-menopause period starts and during this time the bones tend to start weakening. Sarcopenia, i.e. muscle loss also sets in causing various postural imbalances. In fact, there is a myth that strength training should not be done by older women but the benefits you reap with strength training exercises are immense.

Common myths about strength training

  • It makes you bulky
    Strength training helps in reducing body fat and builds lean muscle. Bodybuilders focus on a carbohydrate-rich diet which primarily contributes to the bulky look. If the nutrition is clean and focus is on adequate complex carbs and lean protein with some calorie deficit, then it helps to tone up the physique, giving the lean look.
  • Strength training means lifting heavy-weights
    For people looking at building endurance, the focus should be on doing multiple reps and lifting lighter weights. Compound and complex bodyweight exercises can also be done. This kind of strength training is important during the marathon season for runners.
    However, for muscles to get really strong you need to lift heavy weights with fewer repetitions. The time between reps should be kept lower so as to build leaner and stronger muscles. Use the off-season to train using heavy weights to build the muscles well for the next season.
  • Spot reduction
    This is a complete myth and no amount of crunches, twists or squats will help in spot reduction. If there is a lot of fat, the muscle definition will not show up. The only thing which works is eating clean and staying on a calorie deficit diet. It is the correct amount of carbohydrates, proteins as well as the eating window (how much and which type of macronutrients are consumed before and after a workout) which leads to the reduction of fat.

 Benefits of strength training

  • Helps the muscles become strong and hence less prone to injuries
  • Builds muscle coordination and balance
  • Builds bone strength
  • Body weight strength training helps in building endurance and form.
  • Builds neuromuscular coordination and power
  • Increases running efficiency
  • Prevents muscle loss and osteoporosis
  • Posterior and kinetic chain development

Runners usually put in a lot of mileage and hence cannot have large muscle gains. Runners during the running season should focus on compound movements targeting major muscle groups in a complex manner. They can also look into gaining heavy muscle with strength training during the off – season which helps the running muscles become stronger further helping in building a toned, leaner physique.

Some of my favourite strength training workouts
Below are a few of my favourite weight training exercises that have proved beneficial. To build your own workout, you can focus on one area or multiple areas (upper body, lower body, or core) and create a tailor made circuit. As running itself adds a lot of cardio in the fitness regimen , we do not need a lot of added cardio during the strength training sessions. I would suggest to keep the rest period between the sets less to increase the fat burn and to keep a tempo pace. Rest in between the sets can be utilized to do abs or push-ups to promote the maximum effort.

  • Push-Ups : inclined, declined, hindu push ups, close grip and even using Bosu ball
    Works : chest and core muscles
  • Bent Over Row
    Works: back and core muscles

  • Lat pulldown
    Works: mid-back, posterior shoulder, and rhomboid muscles
  • Planks : all the variations
    Works: core muscles

  • Bulgarian split squat, Single- leg dead lifts, Straight leg Deadlift
    All of these work : hamstrings, glutes, back, and core muscles

  • Lunges
    Works : leg, quads, and glute muscles

  • Squats and sumo squats
    Works: hip, adductors, quads  and glute muscles

  • Shoulder overhead push press
    Works : hamstrings, lower back, core, trapezius, shoulders and arms

Compound movements are the best. Hence always include squats, deadlifts and shoulder overhead push press to your exercise schedule.

Running, as a sport, has to be respected and focus should be on overall fitness and running injury-free. Strength training, yoga and Pilates plays an integral part in running. Foam rolling is a must after a strength training session.

For me, the Mantra to life is – stay fit and enjoy life and hence I want to run injury-free and focus on both strength training as well as yoga.

ABOUT THE GUEST COLUMNIST

 

Pallavi Aga is a doctor by profession and an avid follower of eating clean and green with a holistic approach to health and diet. She is actively helping the society towards walking down the path of health through Facebook live events and also with media groups like India Today, Dainik Jagran and Pinkathon.

 

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Featured Comments Off on Understanding why runners collapse and how to avoid it |

Understanding why runners collapse and how to avoid it

Understanding why runners collapse at marathons, Brijesh Gajera writes about how you can avoid it.

My marathon dreams really took flight after my first Mumbai Marathon in 2011. That year, there were 964 finishers and when I completed my 5th consecutive Mumbai run in 2015, that number had grown exponentially to 3107. Four years on and the numbers have doubled again with 2019 seeing a record of 6722 runners earning the coveted finisher’s medal.

The number of aspiring marathoners keeps increasing year on year, not just with the Mumbai Marathon, but also across other marathons in the country. This is a very promising sign and bodes well for the health of current and future generations.

On the flip side, there is a rather disturbing statistic that is also creeping up. In the 2019 Mumbai Marathon, 3226 runners needed medical assistance mostly to do with dehydration and muscle cramps. Furthermore, 15 of them had to be hospitalized. This is alarming and to avoid extreme cases in the future, we must try and understand how so many lives end up at risk for a seemingly recreational purpose.

It goes without saying that there lies an innate risk in pursuing an endurance activity but the more I think of it, the following reasons come to mind:

Fear of Missing Out (FOMO): In this age of social media and digital lives, everyone seems to be doing crazy stuff. Take a look at any Instagram feed or Facebook posts and you will see endless adventures all perfectly choreographed and you wonder, what can I do? The image of you on social media biting down on the finisher’s medal is incentive enough for you to sign up, no matter what your physical and mental conditions are at that moment.

“Carpe Diem – seize the day” is what we tell ourselves but what we don’t realize is that to be able to do that well, you need to invest hours of hard work, dedication and strong will.

Overconfidence: Have you ever noticed that when you are sitting next to a driver in the car, you hold on to the edge of the seat if you notice rash driving but when you are in the driver’s seat, the same speed or rashness no longer feels risky. That’s the problem with our being – we become supremely confident when it comes to measuring our own abilities. The same applies to marathon training where you consider 3 months of training to be sufficient compared to others who take about 6 months to train because you feel I’m gifted or I used to run during my childhood days or I’m a natural athlete or well, it’s me…I can do it.

Ecstasy: Really? You ask. The race day euphoria and excitement can be a great booster but it can also fool one into going astray. You end up doing silly things like chasing a very aggressive target or ignoring your own race plan.

So how do you avoid being part of that disturbing statistic if you have already signed up for a race?

Start Slow: The proverbial hare in the ‘Hare and the Tortoise’ story started off fast and then rested under a tree feeling overconfident that the tortoise is never going to catch up. The modern-day marathon hares end up in the medical tents. Rookies and sometimes even the experienced runners – start out too fast. Feeling fresh is no sign to go fast, especially when you have to cover a daunting distance of 42.195 km. Instead start slow, ease yourself into running, get into a nice rhythm and save your energies for the second half of the race.

Keep Multiple Targets: Many things can go wrong on race day and factors which are not in your control: weather, overcrowded streets, tummy ache, hydration and what not. What is in your control is to be flexible and prepare yourself to brace the conditions. Having multiple targets help. You can start with your slowest target (remember the first commandment – start slow). As the race progresses, you can take the call whether to go for one of your faster targets or settle for the slower one.

Let Your Training Guide You: Given you have trained for the race, how your race goes is mostly decided by how well you have trained yourself. A wise friend of mine never fails to repeat the golden words – you run your race in training. Your training should give you a reasonable estimate of what you can target and more importantly, what you cannot.

At the end of a marathon, you sure want to collect the medal on your own and want to hug your friends and family members and celebrate your success. Be wise and meet them on your two legs, not on the stretcher.

 

ABOUT THE GUEST COLUMNIST

 

Brijesh Gajera is an avid marathoner, aspiring ultra-marathoner and coach at Ashva Running Club.

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Gear Comments Off on Running Headlamps for the trail runner |

Running Headlamps for the trail runner

Deepthi Velkur reviews headlamps for runners who love to hit the trails. 

Whether you’re running at an all-night ultra-race, honing your racing skills before the break of dawn or sneaking in a jog post a hard day’s work, it is inevitable that you as a trail / ultra-runner will have to run in the dark at some point.

Running at night is a different animal for sure and is a one-of-a-kind experience that challenges you mentally and physically. It can be daunting but with the right preparation and focus, you can make a night run one of the most fun things you can do.

To be fair, the challenges you face are pretty much the same as you would during the day, however, they are just amplified by the absence of ambient light. Another challenge is the perception of your environment as it is heavily distorted and it requires your eyes to focus harder to distinguish obstacles and analyse the terrain.

To help runners overcome the lack of visibility at night, there are a plethora of running headlamps available in the market that cater to every budget and style. These headlamps provide great visibility to runners on even the darkest trails and they come equipped with a wide range of features making night/dawn running an amazing experience.

So, how do you choose a good running headlamp?

Choosing a headlamp may not be as easy with the varied options to choose from and the latest features available out there making it all the more confusing for you to zero-in on the best one.

However, the few parameters to keep in mind would be to check for the fit of the headlamp, brightness of the lamp, focusable beam, weight and balance, easy control options, battery life, rechargeable and water resistant. Here are a couple of options:

Black Diamond Spot

The Spot is the most affordable option available but that doesn’t mean the product sacrifices on comfort and other necessary features. It is durable, lightweight and provides quality lighting and is definitely a popular choice for runners on their nightly runs. This headlamp casts 300lumens at full capacity that can be adjusted on the fly in any weather conditions. It uses the PowerTap technology to transition between light settings. It also boasts of an excellent spot light capability and a wide evenly lit flood beam making it perfect for route finding after dark.

There are a lot of features such as dimming, strobe, red night vision and lock mode that are packed into the little light and all these are controlled by a single button, hence accessing these features with press and hold button actions makes it hard to use. The brightness memory feature allows for a runner to switch the light on and off at a preferred brightness without going back to full power. The Red night vision mode has strobe settings and proximity and activates without cycling and the Red LED’s preserve your night vision and reduce the strain on your eyes. The main drawback would be the average battery life it possesses.

Features:
Weight With Batteries :  92 g (3.25 oz)

Max Distances :  [High] 80 m; [Low] 11 m

IPX Rating :  X8(Water resistant, submersion up to 1m of water for 30 min)

Bulb detail :  1 QuadPower, 1 DoublePower, 1 SinglePower LED

Average run time: High:25, low:180hrs

Batteries :  3 AAA (included)

This headlamp is priced at INR 3994 (available at a 57% discount at the moment) (www.amazon.in).

Petzl Tikka Headlamp

A classic time tested piece which is great go to for urban running. It’s a compact, lightweight and its elastic adjustable headband keeps the lamp secure minimizing slipping or bouncing around while running. It boasts of 200 lumens brightness and a wide uniform beam capability comfortable for close-range vision. A single push button makes it quick and easy to select the effective lighting modes for distance, proximity and movement. A bonus feature on this model is the glow in the dark locator that self-charges when not in use making it easy to locate in the dark which comes with an emergency whistle. The Tikka is a hybrid headlamp powered using standard batteries and is easily compatible with the Petzl CORE rechargeable battery. Couple all of these quality features with a 3-year manufacturer guarantee and you have yourself one hell of a headlamp.

Features:

Weight With Batteries :  85 g (3 oz)

Max Distances :  [High] 60 m; [Low] 10 m

IPX Rating :  X4(withstand little rain)

Bulb detail :  White LED, Red LED

Average run time: High:60, low:240hrs

Batteries :  3 AAA or rechargeable Ni-MH

This headlamp is priced at INR 5340 (www.amazon.in) (available at a 23% discount at the moment)

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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Gear Comments Off on Trail Running Shoes to Consider |

Trail Running Shoes to Consider

If you are looking for the perfect shoes for trail running then we have two suggestions for you here, writes Deepthi Velkur.

Tired of running on polluted, crowded streets? The sea of people a bit unnerving? If the answer to the two questions is yes, then trail running is a good idea for you.

Deena Kastor, an eight-time American cross-country champion once quoted, “To me, heaven on earth is exploring on a trail”. As you run through lush green forests, rolling hills and gorgeous plains, heaven certainly is a thought that comes to mind.

Imagine avoiding trees, rocks, branches and boulders instead of people on the street – sounds like fun doesn’t it? Trail running is more engaging, more fun and definitely more scenic. You don’t need heaps of specialized gear to run a trail but there is one thing that will make your run a whole lot easier and safer too – the right kind of footwear.

Difference between a trail running shoe and a road running shoe

The main difference between the two is the traction on the sole. In a trail running shoe, the sole has deeper lugs for a bigger surface area. The upper part is usually knit meshed to avoid debris from entering the shoe. Also, trail shoes generally have a lower offset where the heel height is lower than that of the toe height making it relatively flatter thus providing a stable platform to run on.

Choosing a trail running shoe can be daunting so we’ve taken a shot at providing information on two excellent shoes that could be part of your trail running gear.

Salomon Speedcross 4 CS

This is a trail running shoe that is built for the toughest trails out there. It is designed keeping in mind comfort and protection on the long, challenging runs.

The first thing you notice when you wear them is the reinforced outsole. The outsole is patented Contagrip Wet Traction, the best shoes you can buy for traction which come with deep lugs and soft rubber ensuring durability and providing maximum grip.  It offers more traction against slippery conditions, steep up and downhill terrains. The uppers are water-resistant, reinforced, abrasion-resistant and have an anti-debris mesh that protects debris from entering the shoe. The CS variant (ClimaShield) allows the foot to breathe bringing a quick drying in the forefoot area.

The toggle lacing system and sockliner offer a secure, supportive fit and there is a good level of cushioning around the ankle. On the trails, you will appreciate the cushioning in the footbed and sole.

Underneath, the design and placement of the studs ensure that mud doesn’t clog up thus ensuring a consistent grip. The drop is 10 mm which provides for great cushioning. It also has an enhanced Lightweight Muscle midsole and a molded EVA band which ensures stability in addition to the cushioning.

Features

Weight :297g
Heel Height :33mm
Forefoot Height :22mm
Drop :10mm

Overall, this is a shoe designed for soft, wet and rugged terrains and while expensive (retailing at INR 13,000 on www.amazon.in), they certainly pack a punch in terms of durability and safety. One drawback though – they can’t be used for road running.

Hoka One One Torrent (pronounced “Hoka O-nay O-nay”)

The rather interesting name means “now it is time to fly” in Maori. The torrent is a trail running shoe that is super lightweight, agile, and technical allowing runners to tackle any terrain.

Hoka One One shoes are known for their premium cushioning and the torrent doesn’t disappoint. The midsole provides for a lot of cushioning without comprising on the responsiveness of the shoe. The multidirectional lugs underneath the shoe offer good traction both up and down hill. They offer a lot in terms of breathability ensuring your feet don’t get too hot and sweaty on those long runs.

The Hoka One One Torrent achieves a fine balance between agility and traction at 254g offer one sweet running experience.

Features

  • Weight: 254g (size EU 42)
  • Forefoot height: 18mm
  • Heel height: 23mm
  • Drop: 5mm

Priced at INR 8,100 on www.runnerinn.com, the Hoka One One Torrent is a good investment considering that this can be used for trail runs, road running and other ultra-runs.

In conclusion, both of these shoes are a good investment with the Hoka One One holding a slight advantage as it can be used across trails as well as road runs.

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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Events Comments Off on 10 reasons to run the Jaipur Marathon |

10 reasons to run the Jaipur Marathon

In its 10th year, the AU Bank Jaipur Marathon has grown to become a must run on every serious marathoner’s calendar, Nandini Reddy writes about the marathon that got Jaipur running.

Way back in 2010 the Jaipur Marathon had its first event in a city that was unfamiliar with running long distances. A crowd that was accustomed to running 3-5 kms was suddenly waking up to the challenge of a half marathon distance completely unprepared. While the event had enthusiastic participation, it also gave rise to the Jaipur Runners, running club and many other running groups in the city. Over the years the marathon has grown in distance and numbers and today in its 10th edition it offers a full range of options for all runner categories. You can choose now to register for a full, half and 10k marathon. There is also a fun category where the family can also participate.

The Au Jaipur Marathon has been growing leaps and bounds since its inception and has garnered an overwhelming backing from eminent personalities, audacious army men and policemen, resourceful corporate houses, painstaking sportspersons, devoted NGO’s, schools and colleges. The Maharaja of Jaipur H H Maharaja Sawai Padmanabh Singh is the Youth Ambassador of AU Jaipur Marathon.

 

One of the biggest attractions for many runners has been the scenic route of the Jaipur marathon. The race takes you past some of the most famous landmarks such as Ram Niwas Garden Jaipur, Albert Hall Museum,Kesargarh,Dolls Museum,Tri Murti Circle,Ravindra Manch, Birla Mandir, University of Rajasthan,Kulish Smriti Van, and the World Trade Park, Jaipur and one of the biggest circular park in Asia Jawahar Circle.

Here are the 10 reasons why you should run the Jaipur Marathon

  1. All woman pacer ground in all running categories
  2. A full offering for all runners – FM, HM, 10k and 5k
  3. A scenic route that gives you a great view of all the major monuments of Jaipur
  4. The course is fast with less elevation and no sharp turns
  5. Entertainment and motivation points along the course with music and cheering teams
  6. Professionally managed event with ample aid and water stations
  7. Pleasant weather with no humidity making it the ideal running weather
  8. It is a great marathon to run with the family, as it is safe with plenty of volunteers for assistance
  9. It supports a wide variety of charities so you are not just running for your health but also to support others
  10. After and before race activities in the heritage city is a major attraction.

The AU Jaipur Marathon brings people together to celebrate fitness, health and life along the course. If you are an enthusiastic runner then this is the place you need to be.

Register today to be part of the running festival on Feb 3, 2019. Click here to register. 

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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Nutrition Comments Off on The “ideal diet” to follow before a big marathon |

The “ideal diet” to follow before a big marathon

Eating well before and after a marathon is a game-changer. Protima Tiwary spoke with coach and nutritionist Sheetal Sood to help us understand the diet to consume before a big marathon.

You’ve been training on the track religiously, making sure you stick to your training routine, carefully mapping out the distances and recording your progress. But you know what they say- the correct diet is more than half the work done. So take a pause and ask yourself a question- have you been eating right to be well equipped to run the marathon? We caught up with a fitness lifestyle coach and nutritionist Sheetal Sood to help us understand the importance of the diet leading up to a marathon.

You’re a lifestyle coach and nutritionist. How did this journey for you begin? What keeps you going?

It started around 18years ago during my first pregnancy.  I started noticing my body and the way it was changing. I had always been an active child, interested in sports and outdoor games before college and professional life took over. I was a lawyer in the Mumbai High Court before I moved to Pune, and it is here when I embarked upon my personal fitness journey. I was recently married, my first baby was on its way and I started taking care of myself with yoga and Pilates through pre and post-natal classes.

I stuck with my training regime even after delivery and considered becoming a personal trainer 12 years ago. It was only three years ago that I went ahead with my certification, and I am so glad that I did! I love how fitness has gained importance in our lifestyles, and for me, my work doesn’t even feel like work anymore!

Today, a workout is an integral part of my routine. I want to be a role model for my children, and I wish to motivate my clients, so I guess that is what keeps me going.

A fit foodie at 47, do you find it easy to combine your love for food and your fit lifestyle?

Yes, I love to eat and workout. I do not let myself feel guilty for that one off cheat meal. Apart from that, my food choices are healthy. I satisfy my sweet cravings with homemade all nut butter or peanut butter, and my go-to meal is a mixed salad with good vinaigrette dressing.

Chocolate is my comfort food, so I do cheat sometimes with a rich chocolate cake or ice cream. However, if I can find a healthy option that tastes as good, I will always choose that.

Coming to marathon preparations- how important is the food in your training plan?

Whenever we put ourselves through intense activity, we need a specially curated meal plan supporting the activity. Poor nutrition will always lead to poor performance, even injuries. Preparing for a marathon isn’t an overnight decision- your meals have to be designed weeks in advance.

Carb-cycling is important when you are preparing for a marathon. You need to have days of high carb, moderate and low carbs. Stock your house with good carbs like brown rice, whole wheat pasta, jowar and bajra flour, buckwheat and amaranth for rotis. Nuts, legumes, green veggies, paneer are a must too. Foods like bananas, sweet potatoes and beetroot are a must have. Remove all junk food.

Also, stock up on BCAAs and bulletproof coffees!

What does an ideal diet 7 days before a big run look like?

You need to have foods that make you feel light and energetic. Load up on foods that contain nitrate (eg- beet) Choose complex carbs for every meal. Go on a high carb, moderate protein, low-fat diet.

Lunch can be large but your dinners have to be light and early (but carb loaded) A light dinner could be a big bowl of soup with meat, vegetables and noodles or rice in the soup.

Please do not eat biryanis and pizzas thinking you will burn it off. The sugar in these processed foods are evil!

 

What is the ideal meal to eat post running?

I would highly recommend a shake or juice first thing after a race. This is because our body absorbs liquids with much ease as
compared to solids. An ideal shake would be made of bananas, almond
milk, honey or peanut butter (and protein powder if you wish to)

The second meal after the run can be eggs (in any form) with multigrain bread/rotis. You can also opt for paneer bhurji.

 

ABOUT THE AUTHOR

An Army kid who wishes to travel the world one wellness vacation at a time, Protima Tiwary is a freelance content writer by day and Dumbbells and Drama, a fitness blogger by night. High on love and life, she is mildly obsessed about travelling and to-do lists and loves her long gym sessions like a fat kid loves cake.

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Motivation Comments Off on 13 podiums, 1 weekend |

13 podiums, 1 weekend

Deepthi Velkur catches up with the PaceMakers who bagged 13 podium finishes across marathons in a single weekend.

As the dawn breaks and the chirping of birds fills the air, there is a rush of feet and the buzz of excited chatter as the runners from the group gather together, heading for the bright sunshine and open roads beckoning them. Left behind are apprehensions and the fading echoes of yesterday’s stress.

The PaceMakers are a running group of spirited long distance (from 10K to Marathon) runners of all abilities –novice to experienced, who train under the leadership and guidance of Coach Pani who strongly believes that the group’s greatest strength is “training as one family”.

The structure, the planning, the determination all came together the weekend of 16th December 2018. As they trudged along and participated in 2 big events – Tata Steel Kolkata Marathon and Thump! Celebration Bangalore Marathon, no one could have predicted the stunning outcome – 13 podium finishes across categories and age-groups.

The secret to their success

Here at the PaceMakers, Coach Pani strongly believes that “the camaraderie shared, planning of strategies to run in groups before a race, pacing other runners to achieve their goals and motivating each other especially, when they are down with injuries or sickness is what keeps us together and achieve success”.

He goes on to add, ” To be very frank and honest we always win more podiums in the Thump Celebration Event which happens in December. It could be because of lesser competition from other running groups, runners prefer to take part in different events conducted across India, running events getting clashed with each other etc. But, I will not take away the credit of my runners who work hard throughout the year to give their best in this event as it is the last Time Trial before the Big Mumbai Marathon which is conducted in the third week of January every year. One thing I will emphasize here is that we have to judge an athlete with the timings they clock in the events provided the distance is accurate no matter the competitions”.

Surpassing their own PBs

To be able to be the best version of yourself in a race, you need to be consistent, focused and self-determined. It works no different here as most of these runners have achieved PB’s in these races. What really makes this group so special is the fact that they train consistently year after year with a realistic goal in mind and working towards it with a structured plan. “Our biggest strength in training is working in groups, motivating each other to give their best in every training run”, adds Coach Pani.

We have some top-notch athletes in our group like Thomas Bobby Philip, Shamala Manmohan, Nanjundappa M etc. who are regular podium winners. But, others work hard to win. It is their consistent training throughout the year and the camaraderie within the group that motivates each one of them to bring out their best. They follow the basics and the principles of training right which makes them a better athlete”.

Leading from the front

Leading by example plays a very important role in motivating runners to come out of their comfort zones and push the boundaries. To this he says, “leading from the front helps not only in winning the podiums but also while training along with them. It motivates them to give their best when some of the younger runners in the group find it difficult to cope with me during the races and training. By training along with me they learn the good things which I have been following throughout my running career”.

Coach Pani finishes off by saying, “When our runners give their PB performance in every race it gives us the satisfaction that our training is going in the right direction and we can achieve more in the near future. It motivates the beginners and newcomers to emulate like their seniors”.

2018 has been a splendid year for the group and they have now set the bar higher moving into the new year and this will only reiterate to them that determination and commitment can go a long way and help them achieve greater success.

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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News Comments Off on Official ‘Race Day Tee’ for TMM 2019 |

Official ‘Race Day Tee’ for TMM 2019

Actress Pooja Hegde and Asian Marathon Champion, Gopi T, unveil the Official ASICS ‘Race Day Tee’ for the TATA Mumbai Marathon 2019.

ASICS and Procam International, today unveiled the official ‘Race Day Tee’ for the 16th edition of the Tata Mumbai Marathon. ASICS, the brand globally synonymous with running, celebrates its tenth year as the official ‘Sports Goods Partner’ for Mumbai’s iconic racing event. Actress Pooja Hegde, an avid runner and fitness enthusiast, along with Asian Marathon Champion, and India’s very own, Gopi T, did the unveiling of the 2019 edition of the 2019 Race Day Tee. The unveiling also marked the 30-day countdown to India’s only IAAF Gold Label Marathon. The ASICS ‘Race Day Tee’ is a mark of accomplishment for every full marathoner in the Tata Mumbai Marathon and will be a part of his or her Race Day Kit, along with the race bib.

Commenting on this long standing association and the Race Day T-Shirt unveiling; Rajat Khurana, Managing Director, ASICS India said, “Running is the core of ASICS and it is a constant endeavor of the brand to present shoes with technological advancements that supports the athletes in achieving their running goals and create newer benchmarks in the running segment in India. As global leaders in running, ASICS has been a constant partner for runners across the globe throughout their full and half marathon-journey; through their training program, up until they cross the finish line. We have had a long-standing relationship with the Mumbai Marathon and mark 10 years with this edition as their official ’Sports Goods partner.’ Through this association, we wish to keep enabling athletes and amateur runners to keep pushing themselves to achieve new goals.”

Anil Singh, MD, Procam International said, “We always look forward to associating with brands that embody a zeal for running. Having Asics as a long-standing partner to the event highlights, the brand synergies and the unremitting ethos of #BeBetter. Runners are our biggest stakeholders and each year we work towards enhancing the experience for them. The Ascis ‘Race Day Tee’ acts as a symbol of achievement and is a great way to boost the morale of our marathoners.

While unveiling the t-shirt, actress Pooja Hegde said, “I have always loved the brand ASICS for its high-performance sports gear. It’s an absolute honor to unveil their official Race Day Tee for the most awaited event of the year, the Tata Mumbai Marathon. Each year, ASICS helps every runner participating in the marathon have a comfortable and memorable run. The endurance and hard work each participant puts in for the race day is admirable and I am looking forward to it.”

Speaking about the event, T Gopi said, “Tata Mumbai Marathon is one of the most prestigious marathon events in Asia. It has helped me in many ways to accomplish my athletic journey as a runner. ASICS has played an instrumental role in my journey it has provided me the right kind of gears required for my trainings and regular field practice. The shoes GEL technology used in each of the ASICS shoes gives the right cushioning and is of light weight, comfort aimed to give runners their best performance from start to finish every year. I look forward to participating in the marathon as it gives me a platform to co-learn from fellow runners and achieve new goals.”

The Tata Mumbai Marathon is scheduled for Sunday, 20th January 2019. Participating will be 47,000 runners and we expect more than 2,50,000 spectators, to cheer them forward. The event has become a global showcase of the indomitable sporting spirit of Mumbai.

 

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Strength Training for Runners with Coach Zareen

Reebok certified core fitness coach, Zareen Siddique demonstrates a few workouts for runners to Protima Tiwary. 

“I am running, why should I be thinking about strength training?” Have you ever found yourself asking this question as a runner? Well, strength training for runners is super important because not only does it help build stronger muscles which are involved in running, but also prevents injuries and helps improve posture, form and eventually, your running performance.

But here’s the thing- runners need a different strength training program than regular gym-goers. Instead of pushing movements like bicep curls, bench press and leg extensions, runners need to focus on building strength in particular muscles that help in maintaining balance and posture, like core and glutes.

I asked Functional Fitness Master Trainer, Yoga and Body Weight Trainer and Diet Coach Zareen Siddique, the face of fitness we have all come to know as @fitwithzareen on Instagram, to tell us some of the important strength building exercises that runners can benefit from. Here is what she had to say.

What got you started on your journey as a professional fitness coach? 

I was always a sports buff, constantly trying out new workouts and working out to be stronger. I took up fitness professionally 5 years ago. I realised it was time to take things to the next level and share the knowledge that I had gathered over the years.

Are you a runner yourself?

I love the outdoors early morning, but I do complete a long run once a week (mostly on weekends) I also practice yoga, callisthenics and free body movements 5 days a week where I clock in 40minutes of a good workout.

 How do you recommend runners should train?

As far as runners are concerned, they need to focus on the core, glutes and back. Here are some exercises I suggest which can be done with light weights.

  1. For the shoulders
  • Stand with your feet shoulder width apart. Bend your arm at the elbow.
  • Keeping your arm bent, move your hand from your shoulder, as if you are marching with your arms bent.
  • Hold weights in your hand to increase resistance.
  1. For the glutes
  • Lie on a mat with your feet on top of a bench. Your feet should be hip to shoulder width apart.
  • Tighten your core and initiate the glute bridge, i.e., push your hips up through the heel while squeezing your glutes. Do not arch your lower back.
  • The top position should have your shoulders and knees in a straight line.
  • Hold for 10 seconds before lowering it. Squeeze your glutes while lowering yourself.
  • Make sure that your core is tightened at all points of this exercise.
  1. For hamstrings
  • Stand with your feet slightly apart. Hold a kettlebell in each hand.
  • Take one leg back and balance yourself on one leg
  • Now bend down (on one leg) without bending your knee. You should feel the stretch on your hamstring.
  1. For the calves and ankles
  • Stand with your feet slightly apart. Now balance yourself on your toes.
  • Squat down without leaning forward, while on your toes.
  • Stand with your feet slight apart.
  • Move your body weight on to your heels and walk.
  • Similarly, move your body weight to your toes and walk.
  1. For the quads (and arms)
  • Stand with your at feet shoulder width
  • Hold a kettlebell in both your hands.
  • Bend down in a squat while holding the kettlebell.
  • While coming up, pull up the kettlebell with both your arms, and bring it to your chest.

ABOUT THE AUTHOR

An Army kid who wishes to travel the world one wellness vacation at a time, Protima Tiwary is a freelance content writer by day and Dumbbells and Drama, a fitness blogger by night. High on love and life, she is mildly obsessed about travelling and to-do lists and loves her long gym sessions like a fat kid loves cake.

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