Breaking the myth of high protein need for endurance of athletes

Prateek Mishra / Leave a Comment / Health, Nutrition / June 12, 2022

Endurance building is prime requisite of any athlete, no matter a beginner or a pro. It’s been promoted from years that if one is willing to maintain the hardship to sustain the challenges of a long run, they should focus on a diet high in protein. Is it really wise to focus on a high protein diet? Evidences shows it is actually does not make any sense to shift on a high protein diet to build the endurance. The World Health Organization also believes that humans should receive only 10 percent of calories from the protein sources to be healthy.

Study on Kenyan runners proves that athletes don’t need to shift on a high protein diet to perform better. The runners participated in the study got only 10 percent of their calories from protein. This study also demonstrates that most of the caloric needs fulfilled by the carbohydrate intake i.e. 76.5 percent.
It seems to be a myth only to rely on a protein rich diet, instead of that any runner should focus on the balance of energy. Here the basic guidelines regarding the micro distribution seems to be the best way to remain consistent and powerful.

Carbs: Backbone of a runner’s diet

A runner’s plate should have 50-65% carbohydrates, 10-35% protein and 20-35% unsaturated fats(be careful only unsaturated fats). Around 3500 to 4000 calories burnt by a runner on an average per day on a big event. Eating a big breakfast before an event or while training, is like filling the tank with enough of fuel, to get ready for a long run. Runners also need to maintain the interval between the event and the timing of pre meal, to allow the meal to digest well. To run for 25 miles a week, 340 gms carbs are required by a runner weighing 150 pounds. If the running is on a higher mileage, adding up 3.5 grams for each pound will definitely do great.

Quality and quantity both matters

A high-fat, low-carb diet resulted in reduced time-trial power on an average of 12 watts, in a group of mountain bikers, found in a study by Polish researchers in 2014.

It’s not only about the quantity of carbs, but the quality of carbs also has equal significance in meals. It is true that some carbs have more valuable than others. As the bodily stores of glycogen are limited, runners, bikers needs to replenish the deficiency by consuming carbs during the run.

It is crucial to search the divergence between high and low-quality sources of carbohydrates. Whole grains and dairy, starchy vegetables, fruits are rich quality carbohydrate sources. Whereas grains like white bread, pasta(regular), white rice and sweets considered to be low in quality.

The Final Word

Any runner should follow some rule of thumb, proved to be the best for the bests in the world:

1. The ratio of carbs to protein should be 3:1 or 4:1.
2. Prefer high-quality carb sources.
3. Protein intake should be normal to moderate.
4. Low or no portions of low-quality carbs.

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6 Places You Should Never Carry a Phone When Running

Prateek Mishra / Leave a Comment / Running, Tips / June 12, 2022

In today’s world, we can’t spend a single minute without our smartphone. We feel lost and restless if we have to spend a day without our phone. Such is our attachment to our phone, we carry it even when we are going out for a run. We should be very careful while taking our phone as we may get distracted while running resulting in the damage of our phone. Let’s check out the places where you should never put your phone while running.

1. In your Hand

Keeping your phone in your hand during a run is a distraction. You may stop for a selfie while running and this will break your momentum. If you stumble or fall you may even damage your phone. Carrying a phone in your hand while running a few miles may also lead to severe cramps in your hand.

2. in your pocket

Running shorts or track pants pockets are not designed to hold your phones. They are small and your phone will not fit perfectly inside them. As soon as you start running, your phone may fall resulting in damage. Also it begins to flop against your body which will make you very uncomfortable during your run.

3. In your sports Bra

Keeping your phone inside your bra may prevent it from falling into the ground and getting damaged but it’s not the right place to keep your phone tucked inside. Breasts get sweaty pretty fast and it will make your phone wet resulting in damage.

4. In your waistband lining

Your phone wont stay long if you tuck it in the waistband of your old running shorts. Your phone will eventually slip into your underwear or fall into the ground.

5. On your Arm

Armbands are not the right option as your phone gets older for various reasons. Armbands bounce and require constant adjustment. Many runners are switching to other alternatives because of poor design and fit. Every time you change your phone, you need to get a new holder and may not even find one that fits the latest model.

6. In your shoe or socks

You may put your phone inside your socks or shoe, but it will cause more problems while you run, there is a risk that your phone may fly out and smash into the pavement and break every time you take a step.
There are right or wrong ways to carry your phone while you run. You must have considered a number of options, we just thought of giving you a few heads up for your benefit.

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9 Proven Health Benefits of Dark Chocolate

Prateek Mishra / Leave a Comment / Health, Nutrition / May 22, 2022

Dark chocolate has recently been discovered to have a number of healthy benefits. The various health benefits of dark chocolate includes, alleviation of cardiovascular disease, protection against heart disease, stroke prevention, alleviation of hypertension (high blood pressure), regulation of blood sugar and insulin dependence, reduced risk of type II diabetes, antioxidant protection, relieve from cold and cough, increased immune function, reduced cancer risk, slowing aging, slowing the progression of AIDS, DNA repair and protection, alzheimer’s protection, relieve from premenstrual syndrome.

1. For blood sugar
Dark chocolate keeps blood vessels healthy and circulation unimpaired to protect against type II diabetes. The flavonoids in dark chocolate help in reducing insulin resistance by helping cells to function normally and regain the ability to use body’s insulin efficiently. Dark chocolate also has a low glycemic index which won’t cause huge spikes in blood sugar levels.

2. For brain
Dark chocolate increases blood flow to the brain as well as to the heart, so that it can help to improve cognitive function. Dark chocolate contains several chemical compounds that have a positive effect on the mood and cognitive health. Chocolate contains phenylethylamine that encourages brain to release endorphins and feel alert. Dark chocolate also contains caffeine, a mild stimulant. However, the caffeine content is much lesser than coffee and hence ingredients of chocolate are used in mood disorders.

3. For oral hygiene
Dark chocolate contains theobromine which lowers the risk of getting cavities in proper dental hygiene. Theobromine is a mild stimulant. Though it is not as strong as caffeine, however it helps to cure the cough by suppressing coughs.

4. As antioxidant
Dark chocolate is loaded with antioxidants. Antioxidants help against free radicals. Radicals are implicated in the aging process and may be a cause of cancer, so eating antioxidant rich foods like dark chocolate can protect the body from various types of cancer and slow down the signs of aging.

5. As vitamins and minerals
Dark chocolate contains various natural vitamins, minerals and nutrients that can support your health. Dark chocolate contains proteins, saturated fat, calories, various vitamins like vitamin B1, vitamin B2, vitamin B3, vitamin B9, vitamin K, calcium, dietary fiber, magnesium, phosphorous, manganese, selenium, iron, potassium, copper and zinc. The copper and potassium present in dark chocolate help prevent against stroke and cardiovascular diseases. The iron in chocolate protects against iron deficiency anemia and the magnesium in chocolate helps prevent type II diabetes, high blood pressure and heart disease.

6. In magnesium deficiency
Magnesium contained in cocoa has been shown to prevent and correct chronic magnesium deficiency. Low intakes of magnesium may be responsible for some cardiovascular alterations as well as renal, GI, neurological and muscular disorders. The use of cocoa to treat or prevent magnesium deficiency in humans has not been explored

7. For cardiovascular disease
Research suggests that the chocolate, cocoa and flavanols are used for the prevention of cardiovascular disease. Consumption of foods rich in flavanols are also associated with improved cardiovascular outcome. Dark chocolate may reduce the risk of atherosclerososis by thickening and hardening of the arteries and by restoring flexibility of the arteries and preventing white blood cells from sticking to the blood vessel walls.

8. For cardiometabolic disorder
In general the cardiometabolic disorders exert a burden on people. However, these are largely preventable. By systematic review and meta-analysis the cocoa products containing flavonol have a potential to prevent cardiometabolic disorders.

9. For endothelial and vascular function
A small amount of dark chocolate eaten daily for 18 weeks decreased systolic and diastolic blood pressure by a few mm Hg. Recent evidence suggests daily intake of at least 100 g of dark chocolate will associate in reductions in blood pressure.

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What Is Perfect Running Form? | Run Technique Tips For All Runners

Prateek Mishra / 1 Comment / Running, Tips / May 8, 2022

Perfect running form can vary somewhat from person to person based on factors like body type and running style. However, there are some general principles of good running form that can help all runners improve their efficiency, reduce the risk of injury, and enhance their overall performance. Here are some key components of good running form:

Head

Let’s start from the head. Most people tend to look downwards at their shoes or at the road while running. This should be avoided. One of the best running techniques and tips given by coaches is to keep your head focused on the horizon while running. Running with the head downwards will cause a strain in your neck and result in contraction of the back. Hence, by keeping your head straight, you can minimize the chances of injuries.

Shoulders

Shoulder positioning is also one of the most important running techniques for sprinters. Proper positioning of shoulders will help you increase your speed of running. While running, most people tend to keep their shoulders shrugged up rigidly which is to be avoided. The proper running technique is to let your shoulders just loose enough keeping themselves at a low level.

Arms and Palms

While running it is not necessary to clench your fists, unless you are running to hit somebody! 🙂 Keep your fists loose so that you do not apply unnecessary pressure on your palms or knuckles. Move your arms forwards and backwards between the chest and the waist. Please do ensure that at no point you make your arms more rigid than they need to be. Let your arms move freely and ensure that they do not obstruct your run by moving sideways.

Torso and Hips

It is important that you maintain an upright torso while running. If you keep your head up & straight and torso low, your torso will automatically straighten. Maintaining an upright torso while running is very important, as it allows the lungs to breathe with maximum oxygen and run more. With a straight back and torso, the hips will also fall into the correct place i.e. parallel to the ground. Maintaining the proper running form for the hips is an important part of proper running technique for sprinters as hips are the center of gravity, and an improper hip position can really slow down a sprinter.

Legs and Feet

It is essential that when sprinters run, they maintain a high knee-lift, as this will enable them to take a longer stride and apply more pressure while landing on the feet and pushing the ground for the next motion. This is quite good running technique for sprinters. Breathing should also be monitored and rhythmic. For endurance runners, it’s recommended that they do not lift their knees too high and take shorter strides, as taking longer strides consumes more energy. Long distance runners need to spread out their energy over the long run hence, it’s better that they take shorter strides. Make sure that your ankles are flexed when you land your foot on the ground, so that you can create more ‘jump’ in the push-off.

It’s important to note that achieving perfect running form may take time and practice. Consider videotaping your running to analyze your form or seek feedback from a running coach or experienced runner. Additionally, listen to your body, as individual differences may necessitate slight variations in form to prevent discomfort or injury. The key is to find a good running form that allows you to run comfortably, efficiently, and safely.

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12 Easy ways to motivate yourself to run

Prateek Mishra / Leave a Comment / Running / January 24, 2022

It’s always easy to come up with excuses to avoid something, but the key is to counter those excuses with reasons to just do it. Maybe you just were not feeling it or maybe the weather was against you, or maybe, just maybe, it’s your motivation that’s lacking. So get yourself together and get moving. You will feel better after running.

Let’s take a look at some of those easy ways to get you back out on the track and stay committed to your running routine.

1. Get competitive
Find a group of people to run with a friendly competition and chart your times against others.

2. Reward yourself
The end reward is definitely worth it when you’ve accomplished your goal. Now rewards can be as simple as going for a SPA, grabbing a donut or beer, buying a new running gear, etc.

3. Set goals
Break your end targets into small, manageable targets. This can include the number of training hours you put in per week, your mileage, or the number of days you run.

4. Let the music move you
Music makes a big impact on performance, so give yourself some time to create a playlist of all your favorite songs. Pick upbeat songs that keep you in a good mood and inspire you to move.

5. Add Variety
It is always considered to switch up your routine at least one day per week. Do hill running instead of a long distance, or you can add in some sprints. You can also change the route of your run, or change the time of day.

6. Feel the sunshine on your face
Running is a great way to get the sunlight needed to boost serotonin levels. This helps to keep you in a good mood while reducing anxiety and depression.

7. Find a fan club
Running a marathon is not a small achievement, and if it’s your first one, let your close friends know about it. They will be some who will happily support you and check in with your progress as you prepare or progress. You can also invite your friends to join you in some of your runs.

8. Track your runs
If you don’t track your runs already, this can prove to be one of the most effective (and easy) ways to stay motivated. With this you can see your progress that you are making and make you committed toward it.

9. Get running gear you love
If you feel like you need to just by putting on your running gear, your inner rival won’t stand a chance. To maintain this positivity, boost your wardrobe with essentials for all weather conditions. You will not only look great, but feel great too.

10. Join a running club
Joining a running club is a great way to interact with new people, find new routes, and add in friendly competition and motivation. You are more likely to train better even when you’re not feeling it if you have others running buddies around you.

11. Read a book or watch movies on running
When you have a deeper understanding of something, you will have more interest in it, and running is no different. Educate yourself by finding a book or film on running or runners journey. It will give you new reasons for running. Inspiration will follow, as mental blocks fade away.

12. Run somewhere new
New places bring new feelings with them, so if you’re finding your current running route monotonous, look for somewhere new. It will really help you beat your inner competitor.

Ultimately, it’s only you who can lace up your sneakers and set out on your course. It’s easy to come up with reasons why you can’t run on any given day, but it’s just as easy to turn it around by creating a list of the reasons why you can. Stay focused on the reasons you like to run and the benefits it brings.
.

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Tips to Prevent Shin Splints

Prateek Mishra / Leave a Comment / Running, Tips / January 21, 2022

Shin splints, also known as medial tibial stress syndrome, is a pain in the front of your lower leg and at times along the inside of the lower leg, next to the shin bone (tibia). It occurs when the muscle next to the tibia is overstressed. It most usually happens from high-energy exercise or from running.

Thankfully, shin splints can often be treated & prevented effectively with proper exercise programs, if seen before beginning an exercise program. Here are some simple tips that will help you to get rid of shin splints:

1. Stretch your calves and hamstrings.
Tight muscles in the leg can lead to the risk of shin splints. So don’t forget to stretch before & after running. Even just 5 minutes of self-massage after a run can make a big difference.

2. Gradually increase mileage.
Increasing mileage quickly is a common mistake among runners, and they often end up with an overuse injury. Increase your walking distance 10% each week.

3. Choose a softer running surface.
Running on hard surfaces can put a lot of pressure on your muscles, bones, and joints. This causes muscle fatigue and overuse, and ultimately, shin splints. Try to run on grass or dirt trails whenever possible — especially on longer runs.

4. Add cross-training.
Increasing your strength & building muscle can help you relieve pressure on your lower limbs. The core muscles are often weaker and not able to provide enough support when you start training. Increasing your strength and stability can help prevent strain on your shins.

5. Take time to rest.
Breaks in between running days or doing low intensity workouts allow your muscles, joints, and bones to heal, and your body recover.

6. Get the right running shoes.
Wearing the wrong shoes may aggravate your shin splints and lead to serious injury. Depending on your activity, you may need to choose shoes and replace them often. It’s always a good idea to have several pairs of good athletic shoes, and regularly rotate the pair you use. Also, make sure you replace your running shoes every 500–600 km (300 – 400 miles).

7. Maintain a healthy body weight.
Each time your foot hits the ground, it experiences a shock equivalent to 2.5 times your body weight. Increased body weight or being overweight can lead to a higher risk of shin splints.

8. Improve your running techniques.
Incorrect running form or landing techniques can cause shin splints. Avoid heel striking and toe running. The best place to land when running is the middle of your foot. Make sure you land on the center of your foot and then roll through the front of your toes.

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Tips to Maximize Your Physical Health This Summer

Prateek Mishra / 1 Comment / Health / July 17, 2021

Although last month was Men’s Health Month, there’s no better time like the present to check in on your physical health. No matter your age or activity level, it’s important to regularly visit your primary care doctor and alert them of any concerns. Having these conversations with your doctor will allow them to detect patterns that may be associated with a serious illness, and it will give them the opportunity to provide potential treatment if needed. After a year of uncertainty and the pandemic motivating individuals to take their health more seriously, make this summer a time to put your health first, and encourage the other men in your life to do so as well by taking note of the following three tips.

1. Preventative Care

Compared to women, men are less likely to seek professional health care advice when they suspect something may be wrong with their health. Generally speaking, if a serious problem or risk can be identified early on, the easier it will be to have a preventative plan set in action.

The following are some of the most common health issues men face in their lifetimes:

Skin Cancer
More men than women over the age of 49 develop the serious form of skin cancer known as melanoma. This is broadly connected to the fact that men tend to be less careful about extended exposure to the sun, and are less likely to check their skin thoroughly or visit a dermatologist for a full body skin cancer screening.
July is UV Safety Awareness Month, so it’s the perfect time to assess your risk and take the proper preventative steps to decrease the likelihood of developing any type of skin cancer. Remember, it’s always important to use sunscreen and you should always take precautions such as wearing a baseball cap to shield your head and face from the sun.

Prostate Cancer
Second, to melanoma, men are at high risk for developing prostate cancer. According to the CDC, for every 100 American men, 13 will get prostate cancer in their lifetime. A few factors that will help you determine your risk-level include family history, race, and age. Alan J. Wieder, MD of Fidelis Care notes that African-American men, specifically, are at a higher-risk of getting prostate cancer, and that if you have a family history of the cancer your risk also increases. Additionally, because prostate cancer is commonly found in men over the age of 50, it is important for men that age and older to determine their risk level through routine doctor’s visits.

With that said, Doctors don’t always recommend the screenings if you don’t have symptoms or if you don’t fall into any of the above risk categories. Some symptoms to keep an eye out for include pain or discomfort while urinating, pain in the back/hips/pelvis that won’t go away, and bloody urine.

Heart Disease
Physical, emotional, and psychological factors can all impact the risk of heart disease. Stress and anxiety have a tendency to raise blood pressure, while the food you eat, and your level of activity tend to directly affect cholesterol. If not monitored closely, your cholesterol and blood pressure levels could lead to a broad selection of cardiovascular diseases including but not limited to, heart attacks, coronary artery disease, and strokes.
Age is one of the highest risk factors for heart disease. Due to this, it’s important to set up more frequent visits to your doctor for the purpose of getting your blood and cholesterol levels checked. If you feel like you may be experiencing any relevant signs of heart disease; shortness of breath, chest pain, dizziness/light headedness, and excessive tiredness and fatigue, see your doctor immediately.

2. Exercise

A more active lifestyle can decrease your risk of cardiovascular problems later on in life. We know that not everyone has the time and resources to hire a personal trainer, or hit the gym five times a week, but it’s important to understand even the smallest ways you can keep your heart healthy and happy.

The CDC recommends that anyone over the age of 18 should get at least 150 minutes a week of physical activity, along with doing strength-training exercises at least 2 days a week. This could be going for a short jog once a day, or even just going for a brisk walk on your lunch break or after work. You really don’t need to obtain a fancy gym membership to get in a quick strength-training workout, either just invest in a yoga mat and use the space in your home or apartment. If you need some inspiration, check out our guide on getting a full body workout from home.

3. Diet and Healthy Eating

Even if you consider yourself to be a “fit” individual, the food and beverages you consume day-to-day will have a strong impact on your health over time. Being aware of the good and bad things going into your body will also help to prevent the development of diseases like obesity.

Foods and beverages to avoid, or consume in moderation, include:
Refined grains: white bread, white rice, and pasta
Red meat: beef, pork, lamb and processed meats like bacon and sausage
Fast food: anything that’s deep-fried is most likely going to contribute to increased levels of cholesterol
Alcohol: While it’s okay to have a beer, glass of wine, or a cocktail on the occasion, alcoholic beverages tend to have a high sugar and carb content — excessive consumption can also lead to liver and kidney damage.

Foods you should incorporate more of include:

Whole grains: oats, quinoa, and anything made with whole wheat.
Non-starchy vegetables: green beans, carrots, and leafy greens— the more color, the better!
Fruits: bananas, berries, and apples are all good options to give you a daily boost of vitamins and antioxidants.
Protein-dense foods: chicken, fish, and nuts all tend to provide more nutrients than red meats, plus certain types of fish and nuts give you a healthy dose of the fats you do need in your diet.

Remember to set up that appointment with your doctor and get proactive about your health for a better today and a healthier future. If you’re looking for more online resources, be sure to check out online resources that provide credible information on health topics like the CDC, or even a health insurance provider like Fidelis Care.

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How to Choose the Best Running Shoes

Prateek Mishra / 16 Comments / Running, Tips / June 7, 2021

Running shoes should be selected after careful consideration. With so many brands and styles of shoes in the market today, it is very important how to choose the best running shoes for your feet and needs. There is no “right shoe” that fits all runners. However, injury patterns and researches have shown that there are some general characteristics of the best and safe running shoe.

A best running shoe should protect your feet against injury, but at the same time, it should not do the work of the foot by providing extra cushioning and lots of extra support in the arch. A shoe should complement a strong foot. With new companies and various shoe options in the market, you can do some research online to find the types of shoes that you may like. Check the specifications on shoe material, weight, and heel-to-toe drop to find brands that follow the general guidelines below.

Characteristics of a good, safe running shoe include:

Minimal heel-to-toe drop: It’s is the difference in the thickness of the heel cushion to the thickness in the forefoot cushion area. Shoes with no drop or a small drop of 6mm or less are the simplest choice for allowing the foot to normally support loading during each gait cycle
Neutral: This suggests the shoe doesn’t contain motion control or stability components.. These extra components interfere with normal foot motion during weight-bearing.
Light in weight: (280 gram or less for a men’s size 9; 225-gram ounces or less for women’s size 8)

Where can you look for running shoes?

Check with a local running club and ask the coach/leader from where their members commonly purchase shoes, or which merchants have expertise with running shoes.

How to buy a running shoe:

Every time you go to buy running shoes, have your feet sized in the store. Be aware that you simply may have different-sized right and left feet. Forcing a shoe that is too tight on one foot will cause foot pain over time.
Foot shape or arch height aren’t good indicators of what kind of running shoe to shop for.
Avoid buying shoes based on advice given by someone in a store who has watched you walk into the store. When you walk and run, your gait and foot motion is very different.
Be aware that all runners pronate, or drop the foot inward. Pronation may be a normal foot motion during walking and running. Pronation should not be the only criteria to select a running shoe. Runners may be told while shopping, a shoe with arch support is best. In fact, the opposite may be true. Pronation should occur and is a natural shock absorber. Stopping pronation with materials in the shoes may actually develop foot or knee problems. Excessive pronation can occur, but in most cases that can be corrected with therapy and exercises to strengthen the foot, leg, and hip rather than by a shoe.

Try to buy running shoes at the end of the day when your feet have ‘swollen’ as much as they will and the shoes should not feel tight.
Ensure the shoe has a wide toe box. The toe box is that area where your forefoot and toes are. You should be able to move your toes easily. Narrow toe boxes don’t permit the traditional splay or spread of the foot bones during running. This will prevent your feet from being able to safely distribute the forces during the loading phase of gait.

There should be at least half-inch of room between the toes and front of the shoe.
Try-out the shoe to determine if it is too narrow: take the insert out of the shoes and step on them on the ground. If your foot hangs over the sides of the insert, your shoe is too narrow.
Be sure that the heel does not slip, when you test running in the shoe.

Shoe Qualities to Avoid:

High and thick cushioning: Soft cushioning may actually encourage runners to adopt worse biomechanics and land with greater impact than shoes with less cushioning.
Shoe that has a high heel cushion and low forefoot cushion.
Extra arch support inserts or store-based orthotics. These items are often not necessary. Orthotics should be considered temporary fixes until foot strength is increased. Consult a therapist who can help you with exercises that can strengthen the foot so that you do not need arch supports on a daily basis.

When should you buy new running shoes?

As a general rule of thumb, running shoes should be replaced every 500-700 km, but limited science has not identified the ideal time frame for all running shoes. Different shoes may vary in wear based on the type of material they’re made up of, and whether the shoes are used for other than running. Faster wear may occur if the shoes are used for other day-to-day activities than if they were used for running alone.
Discard the shoes, if there are wear patterns on the shoe that reveal the sole layers underneath. Uneven wear on the shoe sole causes changes in running mechanics that cause injury.

By following these simple steps while buying a new running shoe, you will have a shoe that fits your specific needs and will make running that much more enjoyable! Do share your criteria of choosing the best running shoes in the comment section.

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Nike launches its first fully hands-free shoe, the GO FlyEase

Prateek Mishra / 7 Comments / Gears / February 5, 2021

Nike has taken a significant step towards accessibility with its latest design.

The sportswear brand has unveiled its latest innovation, the Nike Go FlyEase trainer, which can be put on and taken off without using your hands. It’s intuitive — easy on, easy off — and evidence of how design, innovation and engineering can meet to answer an ambitious North Star: the creation of a hands-free shoe.

The shoe arrives at a time when people are craving comfort in clothing and footwear and are also increasingly conscious about touching as few surfaces as possible over the course of their day.

The stand-out feature of this next-generation GO FlyEase is something Nike is calling the “bi-stable hinge” so you can slip your foot out without ever touching the shoe. It keeps the shoe securely open upon entry and exit and close when it is in use. The GO FlyEase also sports a “kickstand heel” which allows wearers to literally kick off their shoes by using the opposite foot to open the hinge mechanism. To put them on, you merely step into them – the movement will automatically cause them to snap shut. You can take them off by applying pressure to the heel.

The Nike GO FlyEase comes in 3 colorways and will retail for $120. The shoe will first be available via invite for select Nike members beginning February 1. For the broader consumers, availability planned for later this year.

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How to start running if you are over 40

Prateek Mishra / Leave a Comment / Running, Tips / December 31, 2020

Running is a brilliant form of exercise that strengthens our Cardio-respiratory system, metabolic system, lower body, upper body and keeps our complete body fit and active. Therefore running is an extremely beneficial exercise that can be recommended to all who want to achieve a greater level of fitness. Running after the age of 40 or beyond in many ways is similar to running during any other stage of life, but is also completely different if we consider other factors as pulled muscles, hamstrings take much longer to repair post-workout after 40. Therefore there are few factors that should be considered before start running if you are over 40.

1. Right sneakers

New runners often tend to ignore the importance of the right sneakers and solely focus on the fact that running ‘accessories’ only include right attitude, awakened mind, and your body. Well, these are undeniably the essentials but not the only essentials, because the part of the body that gets affected most are our feet and legs. So proper running gears are the highlights for anyone who wants to stay in the running game for long with consistency. Specialized fitness store having experts don’t just pick any random sneakers for you, they suggest you the sneakers on the basis of the shape of your feet, proper cushion according to your comfort and also the type of track you will be running in, as different trails require different sneakers. Therefore the wisest step that you can take for starting your running regime is to get yourself fitted in a fitness specialty store by an expert.

2. Don’t jump right in

If you haven’t exercised after your college or have never ever really exercised in your life then you need to realize that you might face stern difficulties in the beginning, as the body needs time to get accustomed to new routines, especially after forty when any change is not easy. Changing lifestyles require greater effort but don’t be disheartened by this fact as nobody is a born runner and everyone experiences the awakening at different stages in their life. So what you can really do is, start your running regime with brisk walking, devote few days of beginning to walking and warm up exercise, slowly pace up towards running by increasing your stride rate. Do not try to be a hard runner, in the beginning, it will only take your muscle pain to a level that will require you to take a long rest to be back to running. The key, in the beginning, is to start running slow, let your body adapt, develop stamina in slow-paced running first and after a while when you feel that you have reached a certain level, then aim for a higher level. This will not only keep you consistent but will also increase stamina for future runs.

3. Don’t be intimidated

People usually try to calculate their fitness level seeing other’s fitness level while in fact, this does only harm to you and no good. Don’t forget running is a process and comparing yourself to others will only hinder the growth in your own journey. The one most important thing to remember is that only you can make yourself or break yourself, so it is upon you whether to get demotivated looking at others or believe in yourself and continue with all faith and perseverance. The stamina that you see in hard runners didn’t develop overnight, its the years of hard work, dedication, and discipline developed through numerous efforts.

4. Listen to your body

The biggest change that comes after reaching the age bar of forty is that the demands and needs of your body changes. What once suited you might not suit you now. So what can one do when such changes are occurring in the body? well, believe it or not, the answer to this is very simple, listen to your body. Your body talks to you through various signs, it is up to you to notice them and make changes as per them. If at times, you feel tired or a need to relax, then instead of forcing your worn out body to run, you should change your running pattern suited to the body demands.

5. Socialize to stay inspired

It is always a good idea to have a social circle of people having similar interests, apart from valuable advice, they can also inspire you during the days when your spirit is low. Socializing and joining running clubs or local running groups is always wise to keep yourself consistent even during the days because nobody stays strong all the time and a support group can be a helpful strength during those tough days.

6. Stay calm and let it heal

Running undoubtedly is a strenuous exercise and at times, even on following the right technique, one gets hurt and it is a part of the running regime. Injuries happen and so do pain, if you are a consistent runner then you cannot always escape injuries, while small injuries may not require much time and attention to heal, bigger injuries do require time and proper attention. What one shouldn’t forget is that bigger injuries should not be ignored like small ones, as after forty your body needs more time to heal. So if you get hurt instead of blaming yourself, stay calm and give it a bit rest because if not given proper care, then it may turn into a bigger injury costing you your consistency and stamina

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Chris Nikic becomes the 1st person with Down syndrome to compete during a full

21-year-old makes history as the first person with Down syndrome to complete Ironman triathlon

Prateek Mishra / 2 Comments / Stories, Triathlon / November 17, 2020

Chris Nikic, Special Olympics Florida athlete, becomes the 1st person with Down syndrome to compete during a full IRONMAN race on 7th November 2020, he’s taking the media by storm as a groundbreaking and high-performance athlete. Chris has also completed six sprint triathlons and one Olympic-distance race.

To watch Chris Nikic compete in a triathlon is a heartwarming and encouraging experience. He loves the swim and enjoys the final sprint to the finish line and into his parent’s arms. In a recent interview with Athletico, Chris shared some really interesting things about him like what inspired him to do a triathlon? How he plans to achieve his goals? and much more.

1. Tell us about yourself

I’m 21 years old, just graduated from HS, I like to do public speaking. I love to play and watch basketball and love eating out in restaurants like PF changes and Waffle house.

2. What inspired to do a triathlon?

My dream. My dad asked me what my dream was, so I wrote down: Make my own money so I can buy my own car, my own house and marry a smoking hot blonde from Minesota like my mom.

3. What is the most challenging and favorite sport in triathlon?

The hardest is the bike because it hurts my hands and butt when I ride for 8 hours. The best is the run because it is last, and all the ladies are waiting to give me hugs when I finish the race.

4. How do you set goals and plan?

I have a giant whiteboard at my home where first I write down a BIG dream because that’s what gives me motivation. Then I write a BIG goal, like Ironman a year away. Next, I make a plan every week to get 1% better every day and lastly I write everything down and measure my progress.

5. Any message to all other people who are preparing or like to do an attempt for triathlon but lacking motivation?

1% Better every day. I did not have the motivation when I started. But I started doing 1 push up, 1 sit up and 1 squat. I did 1 lap in the pool,m 1 lap bike ride, and a short run. Then every 2-3 days I would do a little more. It doesn’t sound like much, but last week I did 200 push-ups, sit ups and squats, Also I did 100 miles of bike, 18 miles of run, and 5K swim. Motivation comes slowly as you get better slowly. I want to inspire other people with my story to BELIEVE that you can achieve more with a simple PLAN I follow to build a 1% Better HABIT.

Chris is continuously working hard, exercising an average of 30+ hours a week while also juggling school, homework, and an increasing number of media requests. He is surely becoming an inspiration for many other people and we are desperately in need of people who will shake us out of stereotypes. Team Athletico wishes him good luck.

21-year-old makes history as the first person with Down syndrome to complete Ironman triathlon Read More »

How to Run – Beginner Tips to Get You Started

Prateek Mishra / 4 Comments / Running, Tips / October 6, 2020

Here you will find some beginner running tips to give you the start you need. They will provide you with enough background information to start running on a regular basis and will help you avoid the common pitfalls. You may find the running difficult at first but try to remember every runner goes through this stage as a beginner. After 3 or 4 weeks of training you will notice things starting to get easier as you become stronger and fitter, you find a rhythm to your running and soon you reach that stage when running feels more effortless.

Have a read through our beginner running tips and feel free to re-visit this page whenever you feel the need to re-cap. It might seem there is a lot to take in as a new runner but aim to take things slowly, remember there is no rush 🙂

1. Running Shoes

If you are going to run often you should buy a good pair of running shoes. The impact forces caused by regular running is the root of many injuries – so make the investment sooner rather than later. Firstly identify what type of foot arch you have as this will determine the amount of support you’ll need in a running shoe. Keep the following tips in mind as you make your selection and after you make your purchase:
• Always try both shoes.
• At the store, run up & down several times as this is the only way to experience what running will feel like while wearing those shoes.
• Keep the shoe on your foot for about 10 minutes to make sure that it remains comfortable. Make sure that nothing pinches and that you like the feel of the shoe & your stride.
• Your first run with your new shoes should be an easier run, e.g. 3-4 km will be a sufficient run to test them out.
• Keep your runs short & easy for at least first 50km spent in the shoe.
• Don’t ever wear a brand new shoe in a marathon.

2. The Walk/Run Method

The best way to start running is to follow a walk/run programme which work combining walk periods with your running. For example, you would run for 1 minute, walk for 2 minutes and repeat 8 times for your first workout. During an 8 week program you improve stamina by increasing the periods of running until you can run for 30 minutes non-stop. The walk/run method has been around for a while and ideal for the novice runner.

3. Warm Ups and Warm Downs

A perfect way to warm up for a run is a 5 minute walk. This improves flexibility and you are less likely to pull something because your muscles are already warmed up. When you finish your workout arm down by doing a 5 minute walk, don’t just stop. This helps your muscles to recover properly and reducing soreness.

4. Run On Soft Surfaces

Explore area around you for good places to run. Ideally look for soft surfaces such as dirt tracks, grass and woodland. This will largely reduce the impact running has on your body by cushioning your feet every time they hit the ground. I find the canals are a good option – the scenery is relaxing, made up of water, trees and wildlife; and the tracks are soft and very flat.

5. Cross Training

Run 3 or 4 times a week and on non-running days do some cross training. Sports like cycling, swimming and strength training are good options as they work other muscle groups to give your body more balance. Cross training reduces the chance of injury and increases your fitness in other sports, which in turn will improve your running performance.

6. How Fast To Run

Run at an easy pace, a pace which is slower than normal and one you could maintain for a long period. One of my beginner running tips for this is to do the ‘talk test.’ If you can talk in complete sentences as you run without losing your breath, you are running at easy pace.

7. Follow a running program

Enjoy running more by following a running program. It defines running and keeps you focused on any given target. Track your progress unfolding and so that you always know what you have to do each day. Often runners will get injured because they have tried to run too far, too soon and following running program will help you to avoid this.

8. Breathing

Breathe in a way which comes natural to you. Breathe deeply through mouth which is the common advice. There are different opinions about breathing through the mouth but this is one of the most efficient way to get oxygen into the body.
Note: You may feel breathless as a new runner but it is usually nothing to worry about and should pass as you become fitter. If you feel too breathless slow your pace or have a walk-break.

9. Nutrition for runners

Eating a healthy diet is a vital component to your running. Avoid eating food high in saturated fat and high calorie foods, especially processed. Eat plenty of fresh fruit and vegetables, complex carbs, lean meats, dairy products and drink sufficient water. If your diet needs a lot of adjustment introduce healthier foods one by one, don’t try to make all the changes at once.

10. Motivation

Set yourself targets to stay motivated. Your first target might be to run a mile but soon you will want to run a 5K or even 10K. The mistake beginners often make is to set a target of finishing a certain distance and fail to set another target after that; soon they feel bored, train less and eventually stop running? One of the beginner running tips is to always set yourself another target before you finish the one you are doing – keep yourself moving forward.

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Marathon Recovery Tips

Prateek Mishra / 5 Comments / Running, Tips / September 23, 2020

When you cross the finish line of a marathon, your body is a war zone—a war zone where you’ve lost most of the battles. You are walking wounded and physically exhausted. It’s no coincidence that well-organized marathons often have an army of medics manning the finish line. A lot of things happen to the body as a result of running the marathon. You become overheated, dehydrated and your muscles are severely glycogen depleted. You have to bide your time to get your body back in balance

Your one and only goal when you finish your marathon should be to get your body and health back together as soon as possible. Below advice will take you back in good health and resume your normal training schedule again in the shortest possible time.

Some general considerations for recovery from a marathon:

How age affects recovery

Any Pro athlete will tell you that as we age, we need more recovery time after a marathon. Over age 40, we need anywhere from three to four weeks of rest and/or recovery.

Gender and recovery

Women tend to take longer to recover from marathons than men do, largely because of hormonal differences. Testosterone, the dominant male sex hormone, plays a big role in muscle growth and repair, giving an advantage to males.

Sleep and recovery

The quality and amount of your sleep contribute significantly to your recovery from the marathon. Good sleep is essential for your body to repair itself mentally and physically. Get home and have a nap or at least lie down for an hour or two after your marathon, and go to bed at a consistent time for several weeks after the marathon

Some specific considerations for recovery from a marathon:

Immediate post marathon recovery

After crossing the finish line, keep moving, gradually slowing down to a walk, to allow your stressed system to attain a steady state and normalize. Stopping suddenly can cause light headedness, dizziness, and fainting if your blood pressure drops too rapidly. A slow walking cool-down of five to 10 minutes will gently ease you back to resting state and begin the repair process of removal of metabolic wastes.

Get your feet up

Much of the soreness after a marathon is due to swelling from fluids that have accumulated between the muscles, causing pressure on nerve endings near the skin. It’s always recommended to elevate your legs for a while to help ease the pain.

To massage or not?

Massage therapy is claimed to heal damaged muscle tissue, improve blood flow to the legs, relax the muscles, enhance nutrient and oxygen delivery to the muscles, and increase the removal of lactic acid.
However, the research on the recovery properties of massage therapy is disappointing. Many marathoners find that even a light massage may be too painful immediately after the marathon. Consider waiting three to seven days after the race for your massage.

Icing

You can ice your legs every few hours after the marathon to good effect—the cold deadens the nerve pain endings, reducing your pain. An added benefit is that icing slows down the blood flow to the traumatized muscles. Icing for longer than 10 minutes dilates the arteries, increasing blood flow to the legs. This pumps out the waste products and brings in nutrients and proteins to begin the repair work. A cool shower or running cold tap water over your legs is very refreshing.

Heat and cold contrast therapy

Contrast therapy is used to speed up recovery from muscle injury in physical therapy clinics. It improves blood flow to the muscles, eliminating any lactate lying around, and reduces inflammation, providing pain relief. This therapy should be started three to four days after the marathon when the major soreness has worn off. With this technique, you apply heat to your legs from a heat pack, a hot water bottle for 2 to 3 minutes and then apply ice pack for same amount of time. This cycle can be repeated 2 to 5 times.

Painkillers, Aspirin, anti-inflammatory medications?

Your quadriceps and calf muscles will be very sore after the marathon, especially when you go down stairs or a slope. Sports medicine physicians recommend that you avoid taking painkillers and nonspecific anti-inflammatory drugs (NSAIDS), despite their palliative effects. Research shows that muscle tissue repair actually takes longer if you ingest these medications. However, if you are incapacitated and in great pain, you may have no choice but to take painkillers.

Infection

You are highly susceptible to infections after a marathon, so take extra care of any blisters or bloody toenails. Remember, recovering your health is your main goal.

Stretching

There is no conclusive research showing that stretching reduces post exercise soreness and pain after marathons. In fact, sharp, intense stretching is counterproductive, flaring up inflammation in the muscle tissues. Slow, gentle stretching within your flexibility range may help temporarily reduce stiffness.

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Reasons why running is awesome

Prateek Mishra / 1 Comment / Running / July 28, 2020

Yeah, the health benefits are important, but there are so many more things that make running the coolest way to spend your free time. Here are a few of them.

THERE ARE NO SIGN-UP FEES
No monthly fees! You don’t need a fancy gym membership. Just lace up and go, that’s it. And appreciate that you simply won’t be interrupted during your run by a man grunting through squats in spandex.

YOU CAN RUN ANYWHERE
Lace up and the world is your oyster. Whether it’s your local high school track, the park, on a treadmill or even on vacation, log miles anywhere.

MAKE RUNNING YOUR “ME TIME”
Crazy commute? Cabin fever? Cramming for finals? Running is a great way to unwind, get outside, enjoy nature and find your Zen. Whether it’s catching up on your favorite podcast, listening to a new album, or enjoying some peace and quiet, running can be your escape. Just slip on those kicks and let the day’s pressures melt away.

IT MAKES YOU FEEL LIKE A SUPERHERO
Nothing causes you to desire you’ll combat the planet quite like getting out for a run, especially in the early or late hours. You’ll be taking a stand against the twin villains known as Lethargy and Laziness, and people will take notice. With every stride, your legend grows.

YOU CAN TRACK YOUR PROGRESS
Progress is addictive, which is one reason many runners log their runs. With the running Apps, you’ll track your progress and compare how different workouts cause you to feel. Use the App anytime you get on the road to log your speed, distance and mood while you run. You can even share your mid-run selfies.

YOU CAN MAKE NEW HUMAN FRIENDS…
…And spend quality time with the furry ones. Running is a great way to make new friends who all share a standard goal or inspire your current group of friends to maneuver towards a goal together. Remember, you’ll find friends to attach with using the Running App. It’s also a great way to give your dog some exercise, fun in the sun and a different type of treat.

YOU CAN EARN SOME BRAGGING RIGHTS
It’s hard to beat the sensation of setting a goal, crushing it, then letting your friends know. Even if you don’t have a physical running group, your friends can cheer you on through Facebook and inspect your post-run photos on Twitter and Instagram.

OH YEAH, AND YOU CAN MAKE IT A FUN WAY TO STAY HEALTHY
Running just two or three times a week will help you feel better than ever. And what’s even better than a healthy fun run? A dance party run. Make your workout desire an epic training montage with the Ready, Set, Go, Run playlist on Spotify. And move your pulse to an entire new rhythm. Ready to put awesome into action? Let’s move to the beat.

DO SHARE THIS WITH YOUR FRIENDS AND LET THEM KNOW WHY RUNNING IS AWESOME!

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What Are the Different Types of Runs?

Prateek Mishra / 3 Comments / Running / July 25, 2020

Much like any other sports, running has a wide range of terminology that goes right over the heads of non-runners or new runners. What does “tempo” mean? Are you sure “fartlek” is a type of run and not some kind of insult? Aren’t “base runs” and “easy runs” the same? So in order to help you we here are eight basic types of runs that are practiced by runners of all levels everywhere.

Recovery run

A recovery run is a short and easy-paced run that you do after a particularly challenging workout or race. Recovery runs are typically slow and comfortable.

Purpose: Recovery runs are done at an easy pace, often the day after a hard workout or long run. They aid in recovery by increasing blood flow to the muscles and flushing out waste products.
Intensity: Very easy, conversational pace.
Duration: Typically 20-45 minutes.

Base run

Base runs are the foundation of a runner’s training routine. They are typically moderate-paced, steady runs that help you build endurance and aerobic fitness. These runs are done at a comfortable pace and form the bulk of a runner’s weekly mileage.

Purpose: Base runs build your aerobic fitness and endurance. They are the foundation of your training.
Intensity: Moderate, comfortable pace.
Duration: Varies depending on your fitness level and training plan.

long Run

Long runs are an essential part of endurance training. These runs are done at a slower, sustainable pace but cover a longer distance than your typical runs.

Purpose: Long runs help build endurance and prepare you for longer races. They also enhance mental toughness.
Intensity: Generally slower than your normal training pace.
Duration: Increases gradually, often up to several hours depending on your training goals.

Progression run

A progression run involves gradually increasing your pace throughout the run. You start at an easy pace and finish at a faster, race-like pace.

Purpose: Progression runs start easy and gradually get faster. They help improve pacing and stamina.
Intensity: Starts slow and ends closer to race pace.
Duration: Typically 45 minutes to an hour.

Fartlek

Fartlek is a Swedish word that means “speed play.” In a fartlek run, you vary your pace throughout the workout, mixing in periods of faster running with slower recovery segments. It’s a flexible and unstructured way to work on speed and endurance.

Purpose: Fartlek means “speed play” in Swedish. These runs involve varying your pace with bursts of speed mixed with slower running to improve speed and endurance.
Intensity: Variable, based on how you feel during the run.
Duration: Can range from 30 minutes to an hour or more.

Hill repeats

Hill repeats involve running uphill at a hard effort for a short distance, then jogging or walking back down to recover before repeating the climb.

Purpose: Hill repeats involve running up a hill at a high intensity to build strength, power, and improve your ability to handle inclines.
Intensity: High intensity during the uphill portion.
Duration: Typically, you’ll do several repeats of shorter, intense hill sprints.

Tempo Run

Tempo runs are performed at a comfortably hard pace, typically at or slightly below your “threshold” pace, which is the pace at which your body can clear lactic acid as fast as it builds up.

Purpose: Tempo runs are run at a comfortably hard pace to improve your lactate threshold and race pace.
Intensity: Slightly below your 10K race pace.
Duration: Usually 20-40 minutes at tempo pace.

Intervals

Interval training consists of high-intensity efforts (usually at or near your maximum effort) followed by periods of rest or low-intensity recovery.

Purpose: Interval workouts involve alternating high-intensity efforts with rest or easy-paced intervals. They improve speed, VO2 max, and aerobic capacity.
Intensity: High intensity during work intervals, followed by recovery.
Duration: Intervals can vary in length and intensity, often ranging from 30 seconds to several minutes, with recovery periods in between.

Each type of run serves a specific purpose in a runner’s training program, helping to build different aspects of fitness and performance. Incorporating a variety of these runs into your training schedule can lead to a well-rounded and effective running regimen.

Do share your favorite one out of all the above types of runs. Also don’t forget to share this with your running buddies.

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6 Tips For Overweight Runners

Prateek Mishra / 2 Comments / Running, Tips / July 21, 2020

You will find plenty of articles telling you what kind of shoes to use, which jersey you should buy or which brand provides you with the best gears, you will find all that easily in abundance with one click, but real battle lies somewhere else, it lies in the mind. The struggle of waking up in the morning, the struggle of fighting with staring and judging eyes of others, because let’s face it, if you are an overweight runner people will at times judge you by your looks, not by how you perform on the field. So now the question is should you stop running outdoors, hide in the comfort of your room, trying only the indoor exercises where you don’t expose yourself to the ogling eyes of others. Well, no as it’s not the battle outside that you need to win but the one inside.

1. You are a runner, not fat runner, simply a ‘runner’

I believe a runner is someone who has the passion for running, irrespective of the fact that he/she is fat or thin. So kindly stop calling yourself a fat or an overweight runner because you are simply a runner. Its very important how you define yourself in your own mind, because if you treat yourself as somewhat less than others then don’t expect others to consider you any higher. So tomorrow when you wake up in the morning, getting ready for the run while tying your shoelaces or before setting your foot on the field, don’t call yourself an overweight runner, instead take pride in being a runner.

2. Every step counts

You must have heard the quote ‘Journey of thousand miles start with a single step’. I don’t know how many people believe in the power of a single small action but I have tremendous faith in every little step that takes me near to my goal. The human body is a complex mechanism affected by both physiological and psychological factors, so I understand at times it is really difficult to make your body perform at its highest level. At such times instead of completely giving up and doing completely nothing, try to at least work at a level at which you are comfortable in that present moment. Consistency is about working every single day continuously, the intensity may vary from day to day as it is completely human to be a bit out of strength at times.

3. Choose smart fitness wear to feel good

Many people choose running clothes solely on the basis of comfortability. I agree comfort is a big thing but it is not necessary that only sloppy or ill-fitted clothes can make you feel comfortable. Choose fitness wear that makes you feel comfortable and also equally smart, not in the other’s eyes but in your own eyes. The idea is that when you stand in front of mirror in the morning checking yourself just before leaving the house for run, you should not see a dull boring personality trying to hide behind those baggy clothes because human brain is lot about perception, what you perceive through vision plays a major role in developing thoughts about yourself. When you wear smart, well-fitted clothes you see hope, a room for improvement for yourself and then you long to improve yourself, even more, pushing yourself harder on the field, all because of the hope that you saw in yourself.

4. Do not seek validation from others

It is very important to understand that humans have a tendency to seek approval or validation from others. Through validation we seek a sense of approval from others, if the approval is positive then we feel our confidence soaring high but if it turns out to be something harsh or negative then we feel a sudden dip in our confidence level. My only concern is that why should your level of confidence be based on others approval or disapproval. Therefore Simply don’t judge your success rate by the others statements. You are your own hero, don’t ever let anybody else make you believe in anything else.

5. Accept your current fitness level

Often times I have seen people pursuing unrealistic goals and obviously unrealistic goals are unrealistic expectations from our own self which rarely comes true. The result of unrealistic goals is nothing more than a broken heart and a sunken feeling and all this happens because we fail to calculate and accept our current fitness level. It is very important for any individual who is trying to climb the ladder towards higher fitness level to make realistic goals and follow them diligently. Properly calculated goals with diligence and determination are bound to give you the results that you desire, but for all this, first, you need to accept your current fitness level so that calculation of further goals based on current level does not give you ambiguous results.

6. Its okay to stumble

Have you ever been in those situations where you feel that you have been doing everything right according to the plan, proper diet, bone-tiring workouts, self-control and every possible thing and then one night while watching your favorite series you end up binge eating, gorging on the full pack of Pringles of your favorite flavour, only to feel extremely guilty next day. Suddenly you start cursing yourself for not controlling your eating habits and then you feel completely derailed and disheveled. If you feel so then relax, it proves nothing more than the fact that you are a human being. No matter how vigilantly we try to walk, there are times when we stumble badly and even fall at times. It’s completely okay if that happens, although the frequency of such acts should be controlled as much possible and if it happens at times then instead of feeling completely lost, try to regain your calmness and think straight. Now that you cannot bring back what you have done, you should focus on remedial measures. What you can do is, let say you had a full pack of Pringles last night, so now in the morning you can start your day with some lemon juice in warm water then to compensate for the extra calories you had at night you can have a low-calorie breakfast accompanied with a healthy lunch later in the day with just some liquid at night in place of solid dinner and obviously plenty of water throughout the day. This way you can compensate for the calories you had last night and in a matter of a day, all those guilt-ridden feelings will be gone and you will feel that you are back to the ‘battleground’ again.

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Importance of compression socks for runners

Prateek Mishra / Leave a Comment / Running / July 12, 2020

You might have seen a lot of runners wearing compression socks either after runs or even during runs! So, what’s the deal with them and should you wear them too?

HOW DO THEY WORK?

Traditionally, compression socks were used in the medical field for bedridden/immobile patients who needed to improve their leg circulation and help prevent the formation of blood clots. They are basically a very strong, elastic sock usually worn up to the knee. They compress your veins and muscles so that blood is circulated through your legs via narrower channels. Blood then gets returned back to your heart faster, making it less likely to pool into your feet and cause swelling.

HOW WILL THEY HELP ME AS A RUNNER?

Compression socks are designed to reduce swelling, muscle soreness, and muscle fatigue experienced post-exercise. Some runners find that they don’t help them at all, and research isn’t completely in agreement on the benefits especially as it relates to wearing them while running. Many runners do find that the socks help speed up recovery post-run. We recommend trying them out to see how and if they could work for you!

WHAT SHOULD THEY FEEL LIKE?

Most brands apply graduated compression, so they are tighter around the ankle and less so around the knee making them kind of hard to put on. Since leg sizes vary, you need to find your correct size. They shouldn’t feel SO tight that they are uncomfortable but they should be tight! There are also different levels of compression ranging from 15 (lower compression) to 40 (medical grade) mmHg.

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Get Inspired by transformation journey of Sonia tuteja taneja

Prateek Mishra / Leave a Comment / Stories / June 20, 2020

We’ve all seen body transformation stories and amazing ‘before’ and ‘after’ pics on Instagram – when someone you follow is proudly sharing a stunning achievement. But, often, behind the wide smile, there’s an inspiring story still to be told about how they embarked on their journey to a healthier self.

Meet Sonia Tuteja Taneja, 35 year old teacher, cyclist and runner. Let’s find out more in detail about her significant journey.

1. When did your weight become an issue?
Before getting marriage I was 82 kg and somehow I got married. Then after the first delivery, my weight was like 102 kg and planning for second baby, it was like if I conceived my weight would be 120kg (OMG neend aane band ho gye thi). It was danger zone for me then I decided to do something for myself and I totally changed my lifestyle by starting gyming, running and balanced diet. With strong will power and self motivation, i reduced 22 kg in 5 months and conceived. Again after delivery I was 102 kg but now it was not that much challenging for me because this time I followed the same routine and reduced again 15 to 17 kg with in 5 months.

2. What were your previous diet attempts?

Morning – Milk, Pluses & apple

Before lunch – Salad or fruits (alternate)

Lunch – Proper Indian food (2 roti + vegetables + lassi)

Dinner – one roti with daal

3. What makes this time different?
This time, i was relaxed and had enough time for workout and running too. Even had more time for rest and sleep and no junk from outside.

4. What was your light bulb moment that pushed you to lose weight?
At the time of planning for second baby, I was already 102 kg and imagining myself in 120 kg. It was dangerous for me. I used to visit hospital because of hyper acidity. At that moment, I realized that now I need to do something for my health.

5. How much did you lose so far? How long did it take?
In the first year, i lost 20 kg. From Second to fourth year, i worked on increasing the stamina and during this lockdown I reduced 10 kgs in total. So in 5 years, I lost 31 kg

Earlier my weight was 102 kg
Now its 71 kg

6. How much do you have to lose now?
To get normal weight I need to reduce 5 to 7 kg more.

7. What kept you motivated when you were down?
My self motivation and negative motivation from my close ones was like a great push to me. Also, positive motivation from the unknowns (via social media followers) who always appreciate me and my workout. This actually played great role to motivate me.

8. What is the biggest struggle: food, exercise, temptation?
I am hardworking. Never felt like I was struggling. This is now passion for me so it’s easy for me to control diet & do exercise now. Although, sometime I eat whatever I want without any regrets.

9 . How has your weight loss effected your relationships?
As I mentioned earlier I was facing problem before marriage because of my weight. I was fat and my husband used to say like –

“I am slim and you are fat, Merko tumse acche ladki mil sakte the Mere saath accha ni hua”

Now he feels like I am the best and feel proud too. Without him I am nothing, he is the biggest support to me.
Whatever am I doing today it’s all because of my husband, he is just like my backbone

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How to transform from Runner to Triathlete?

Prateek Mishra / Leave a Comment / Tips / May 31, 2020

If you have been running for a while now, and participating in half and full marathon races, you know the feeling of crossing the finish line is priceless for us runners and it brings a sense of tremendous accomplishment and achievement.

As runners we all want to jump to the next level be it a Ultra marathon or a triathlon as we all like to “challenge ourselves”. The most difficult part is to make the transition from running to triathlon as it really challenges you both mentally and physically in all the the 3 sports. Here’s all what you need to know:

1. Being a triathlete is entirely a different cup of tea to being a runner: Running a half marathon or a full marathon is one discipline, one start and finish. Its not the same when you run the same distance after swimming and cycling. It’s a real test of your endurance and challenges you both mentally and physically. Its entirely a different ball game to race in a triathlon after completing the swim and cycling stages.

2. The swim will destroy all your happy memories: When we think of swimming we all relieve our happy memories from our childhood when we all splashed around in the local swimming pool. You first open water swim in a triathlete will destroy all your happy childhood memories. You will get hit by rocks, get kicked by fellow swimmers, you will gasp for breath, you will feel like giving up. Nothing can prepare you for an open water swim.

3. Most runners find it difficult to adapt to the cycling part: Most runners competing for the first time in a triathlon don’t know how to ride a bike correctly an in the right posture. As a result their legs give away after a short time. Its very important to know the use of the right set of muscles specially during the climb and turns.

4. Triathlon is a great equalizer: Triathlon tests you in every discipline. Someone can be good in running or cycling but very few people are proficient in each of the 3 disciplines of running, swimming and cycling. A good runner
may give it all while biking, leaving him all cramped up and stressed out. As a result he may not perform to the optimum level in the running stage. Triathlon is a different ball game. No guarantee all your plans will fall into line during a triathlon. Make yourself your own competition instead of trying to prove anything to others.

5. You will fail but you will bounce back stronger: Take each race as a learning opportunity. You may fail in few races but You will learn something about yourself every race and use that learning to improve yourself in the next race. With each race you will become more physically as well as mentally more competent. And one day you will have the
best race of the season where everything just clicks.

If you have been planning to participate in a triathlon for few months, now is the time. With these tips you will be on your way to becoming a triathlete in no time. Gather enough courage and go for it. Have fun. All the Best !

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Running With a Mask Is Hard, But Can It Improve My Performance?

Prateek Mishra / Leave a Comment / Running / May 21, 2020

Wearing a training mask to improve lung capacity has been a practice followed by elite runners, but is it fine for a recreational or an amateur runners to train with masks on?

Earlier this month, the story of a jogger ending with burst lungs after running a couple of miles with a mask on was definitely raising a doubt for those who are planning to go for a run after covering their faces, even though there is no evidence that the main cause of these deaths was the mask as no autopsies were conducted.

Wearing a face mask has become commonplace for people going outside during the pandemic, even if it causes discomfort and makes breathing difficult.

With the mask on, the flow of air through the nose is restricted and even breathing from the mouth is difficult due to the barrier and this could lead to trouble for some. So the obvious question to ask is whether it is really advisable to run with a mask on? Most experts believe that it is better not to. But if in the current scenario using masks when outdoor becomes a norm, then it is better to take some initial precautions.

When you start training for the first time with even a basic mask, the lung muscles feel additional pressure and that can tire you out very fast. So it is important to start slow.

It’s important to get fresh air, do exercise and stay safe during the pandemic, but how to do so varies between people. Even if you seem to be fit and healthy, you should make sure to avoid activities that could mess-up things. If protecting yourself ends up causing more harm than good, then it’s time to skip the leg day outside in favor of exercising indoors.

Running With a Mask Is Hard, But Can It Improve My Performance? Read More »

Author name: Prateek Mishra