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Marathon Recovery - How to Recover after a Marathon

How to Recover after a Marathon – marathon recovery

Meg DuMez / 1 Comment / Running, Tips / May 26, 2021

According to race directors, a marathon is 26.2 miles/42.2 Km. According to runners, the journey is much much longer. It begins months or even years before as a runner decides to pursue this bucket list item. And it continues days and weeks after as the marathoner puts their body and mind back together. We’re going to focus on first hour, day, week, and month after the marathon to help you recover and get running again.

27th Mile
Even if your ride home is right at the finish line of the race, you are not done moving yet. Instead, you are on what Higdon (n.d.) called the 27 th mile of your marathon. It is important to keep moving rather than coming to a complete stop. By walking for the 10 to 15 minutes after the race, you help gradually bring your heart rate down and improve recovery beginning with those first post-race moments (Hadfield, 2021). Also, take that banana that they are offering at the finish line. You might not want it, but your body needs it.

First Hour
During the first hour after the marathon, a lot will be happening around you so focus on what you want and need. Cool down with some light movement and easy stretches (Fitzgerald, n.d.). And take in some easy carbohydrates and protein. I always finish a race craving pretzels for the carbs and salts, so I stash some with my change of clothes for guaranteed satisfaction. And that change of clothes is important too. Fresh dry clothes will help with your internal body temperature and feeling more human (On, n.d.). Plus, others in the car or public transportation will really appreciate it too.

First Day
The night after a marathon might be the longest night of sleep in weeks. No morning run to worry about. No logistics to figure out. No long run to coordinate. But that doesn’t mean the day after a marathon has nothing to do. Rest is the number one priority. Along with that there should be some non-impact cross-training (like a slow swim in a pool or yoga) and a massage. Fitzgerald (n.d.) recommends that the three main steps to recovering from a marathon are about the day of the marathon, the day after the marathon, and the week after the marathon. That first day can set you up well for every day that comes next.

First Week
Although it can be tempting to get back into running the week after a marathon, it is important to give your body time to fully recover from the training and race miles you have been through. Consider this time as a reverse taper (Fitzgerald, n.d.), where you slowly rebuild miles and slowly rebuild speed back to what was normal pre-training. If you just have to get back on the roads or trails, do them at walking speeds the first week. Many running coaches recommend at least a week before going for a short run.

First Month
As your body recovers, a big focus of your first post-marathon month will be on your mind. After investing so much time and effort into marathon training, post-marathon blues are a common experience (Carter, 2018). Coach Jenny Hadfield (2021) proposes you will feel back to normal around a month after the marathon, so that is a good time to think about (or start thinking about) a 5K or 10K race. Rather than putting in the long miles again, a shorter race is the chance to see how that strength and endurance impact speed. And having a next race challenge gives you a great reason to make all those good choices for your body to be strong, healthy, and back running again.

Wrap-Up
Recovery from a marathon takes time, just like training for one. Be sure that you keep moving in the hours, days, and weeks after the race. Slow and steady. Yoga, massage, sleep, and low-impact exercise are all essential practices for getting you back on the roads. And when you’re ready (only when YOU are ready), you can decide on the next challenge you want to tackle. Just imagine how short a 5K is.

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How to breathe properly while running?

Aditya Mehta / 2 Comments / Running, Tips, Training / April 8, 2021

When we think of running – we focus on Speed, Cadence, Heart Rate, Intensity but we overlook one of the most important focus areas – Breathing. From the moment you begin your run till you complete & post it – you are inhaling Oxygen (O2) & exhaling Carbon dioxide (CO2). Breathing is a constant process which is taking place, yet we seldom pay attention to the way we breathe.

Running efficiency/economy is achieved only when we run with a specific breathing pattern and with the correct technique. Chronic over breathing is a common phenomenon in our modern society. We breathe two to three times more air than required without being aware about it.

1. Do you breathe through your mouth during your daily activities?
2. Do you hear your breathing during rest?
3. Do you see more movements from the chest than from the abdomen when observing your breathing?

If you answered YES, to any of the questions above it suggests there is a tendency of over breathing. It is how you breathe during your daily life that determines how you breathe during your physical exercise. If you breathe better, increase the amount of CO2 inside us, then you can deliver more oxygen to our muscles and organs – including the heart and brain thus heighten our physical capacity.

At high altitudes – in the mountains, the air is thin which directly results in reduced atmospheric pressure of oxygen. The body adapts to this by increase the number of red blood cells (RBC). The increase in RBC’s is the fuel to your running. Increase of RBC translates to improved oxygen delivery to muscles, a reduction of lactic acid and less risk of inflammation and injury. Simple breathing techniques to simulate high altitude training will aid in a sharper psychological focus during running as you become less conscious of the act of breathing.

Better breathing will transform your fitness, your endurance and your performance and also provide you various health benefits. Majority of runners if asked today will be mouth breathing or a combination of nasal/mouth breathing. But a more efficient and scientifically proven way to breathe is Nasal Breathing. Since our ancestors’ times & even the Tarahumara – the famous running tribe – all of them use their nose to breathe during exercise. We also need to learn to Breathe Light to Breathe Right.

Patrick McKeown in his book “The Oxygen Advantage” talks about something called the BOLT (Body Oxygen Level Test) score. It is measured by holding your breath with your mouth closed. If you BOLT is:

1. 10 seconds: Able to walk slowly.
2. 20 seconds: Able to walk quickly/jog lightly.
3. 30 seconds: Able to jog at medium to fast pace.
4. 40 seconds: Able to run quickly

To improve on this BOLT score:
1.Warm up well – walk & perform breath hold every 1 min for 10 mins.
2.Simulate High Altitude Training during the Run
3.Practice Breathe Light to Breathe Right – 3 times a day for 10 mins.
4.Breathe through Nose – day & night.

By increasing your BOLT score, you will experience lighter breathing and be able to train at a higher pace for longer distances while breathing through the nose. We need to train our body to “Do more with Less”.

3 ways to reduce air intake during running are:
1. Relax your body & inhale less air into your lungs.
2. Increase exercise intensity while nasal breathing.
3. Practice breath holding during running.

Switching at first you may find it difficult, and it may slow down your pace for the first few weeks but over time as the body adapts to this change and with continued practice you will notice that your performance will surpass previous levels.

A higher concentration of RBC & higher BOLT score can also lead to:

-Improving the oxygen carrying capacity of your blood
-Increasing your VO2 Max (Maximal Oxygen uptake)
-Extending your endurance potential

Once you are comfortable with nasal breathing you can work on synchronizing that with your Cadence as well.
Some variations are:

Inhale 2, Exhale 2 (4 steps)
Inhale 2, Exhale 1 (5 steps)

All Elite athlete runners live & train at a high altitude, forcing the body to adapt to exercising with less oxygen and therefore forcing the body to adapt to exercising with less oxygen hence increasing the blood’s oxygen carrying capacity. Most Kenyan & Ethiopian runners follow the practice of “Live high & Train low”. E.g. Live at 2500 mtrs & Train at 1500 mtrs so that they can train at their maximum work rate.

Breathing correctly while running or even in your daily routine has various health benefits. There might be several health issues which you may be facing – with the nasal breathing techniques you can resolve or reduce them by a great extent. Several people who have had asthma & cardiovascular problems have overcome them with nasal breathing.

So, what are you waiting for? Be more conscious of how you breathe & incorporate Nasal breathing 24×7 to transform your running & life.

To know more about the benefits of Nasal Breathing I would highly recommend – Patrick McKeown’s book – Oxygen Advantage.

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Habits that runners need in their weekly routine

Meg DuMez / Leave a Comment / Running, Tips / March 24, 2021

“I just felt like running” – Forrest Gump

Among the great things about running is the fact that in essence it is so simple: walk really fast. With just a good pair of shoes and a sidewalk, you are all set for a run. These facts are what makes the sport so inviting. And what make it so tempting to just stick with shoes and sidewalk without all of the other habits and practices that will make you a stronger, healthier, and happier runner. Sorry Forrest.

With so many options to choose from, let’s focus on a few habits for runners should add into their week: yoga, cross-training, and having fun.

STRENGTH

Kelly Roberts, podcast creator and running coach, often highlights that there is no one right look or way to be a runner. Roberts declares that every single runner is demonstrating: “This is what strength looks like.” Strength is an essential part of being a runner, from the mental strength to get out the door to the physical strength to put one foot in front of the other for miles. And cross-training through diverse kinds of exercise will help in building that strength. Fitzgerald (2018) acknowledged there is no one way to build strength: “What’s the secret to success in running? Well, there are no secret formulas or shortcuts, so it really comes down to hard work, smart training and consistency”.

Habit #1: 10 minutes of yoga after every run and 20-30 minutes of yoga on rest days.

It is about a balance with some sessions of running fast, some of running slow, and some of doing something other than running. Neitz (2020) recommended the value of yoga for runners, especially after a run and on rest days. By incorporating simple poses, a runner will improve range of motion, relieve tension, and heal sore muscles.

HEALTH

With strength as what we want to build, injury is what we want to avoid. Alongside all those miles and exercise, runners need to build habits of stretching and rest to support their passion.

Habit #2: 30 minutes to 1 hour of a sport other than running once a week.

Running is basically movement in one direction, so Smith (2020) wrote about how cross-training helps runners move in other directions, which improves health and complements running in the long run (pun totally intended). If an area of your body feels sore or weak or not engaged while on a run, that is exactly the area that needs more attention. Lobby (2018) provided a list of cross-training exercises to incorporate, including swimming, cycling, and walking. Plus, she highlighted something really important for all runners (including yours truly): “having fun” is a missed but critical part of a runner’s week.

HAPPINESS

A final habit that we have to talk about for runners is to have fun. Having fun is not limited to a literal smile on your face during a hill workout in a rainstorm. If you can pull that off, please share tips with the rest of us. No, fun can be about knowing your purpose in running and how every run, every exercise, and every stretch is supporting that purpose.

Habit #3: Before starting a long or hard run, focus on why you are running today.

Whitney Heins, founder of The Mothers Runner website, recommends lots of habits to transform running. “Knowing your why” is a critical mental habit that is the foundation for so many of the other activities runners go through each week (2020). Another blog, Margaret’s Reflections (2020), described odd habits of runners that reflect their commitment and are part of the fun. Things like the early hours, colorful outfits, bad hair (don’t care) style, and conversations that go beyond the boundaries of appropriate or normal. Each piece complements the whole of the running experience and runner’s life.

Going back to Forrest and just running; if he had included some cross-training, some yoga, and a few more sparkles, who knows what could have happened next.

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6 yoga poses for women to get relief from menstrual cramps

8 Yoga Poses For Women To Get Relief From Menstrual Cramps

Nicole D'souza / 1 Comment / Tips / March 10, 2021

Menstrual cramps are a painful experience for many women. Yoga can be helpful in dealing with menstrual cramps. For some women, menstrual cramps can be painful and discomforting. Menstrual pain is associated with back pain, abdominal pain, headaches, nausea, bloating, etc. Along with the menstrual cramps, some women also experience nausea, dizziness, headaches.

Most women prefer a day off to themselves, sipping on a hot herbal tea (chamomile or peppermint), some of us prefer to binge on ice creams and chocolates, or even sleep it out! However, one of the best ways to bid goodbye to menstrual cramps is a light aerobics exercise or practice yoga. Any form of physical activity can help ease the pain. Usually during this time of the month, practicing rigorous exercise can become difficult for women. This is where yoga comes to aid, so skip the pills and let’s get moving!

Remember, this is not an exercise, this is to help you relax and to release any body ache. If you feel like resting, by all means do so; it’s important to listen to your body.

1. CAT COW (MARJARIASANA/BITILASANA)
Cat/cow pose is great for strengthening your spine. During cow stretch activates the tailbone, the spin’s root, while the cat stretch releases the tension of neck and upper back. The pose will also improve the blood flow in your spine. This asana not only stretches your back but also your abdomen, hips, lungs and chest. This will improve the flexibility and relieve tension in these areas.

2. SETUBANDHASANA (GLUTE BRIDGES)
This asana provides a good stretch to the chest, neck and spine, thus relieving any lower back discomfort. It also helps relieve the symptoms of menopause and menstrual pain; calms the brain, reducing anxiety, stress and depression.

3. PAWANMUKTASANA (KNEES TO CHEST POSE)
This pose can help you relax the muscle in your lower back region and the abdominal muscles. It also increases blood flow in your abdominal region. With the increased blood blow, your internal organs function properly. This relaxes and calms the body.

4. SUPINE TWIST
This pose is supposed to stimulate, detox and sooth the body. This exercise stretches your spine, thus releasing the lower back, it also compresses the abdomen thus improving digestion. Holding this position for a few minutes can help you ease the nerves during the menstruation which can help you relieve the pain.

5. RECLINED BUTTERFLY or SUPTA BADDHA KONASANA
From fatigue and insomnia to anxiety to headaches, your period doesn’t stand a chance against this relaxing post. Since this is a reclined pose, your abdominal muscles relax which can help ease cramping.

6. BHADRASANA to BADDHA KONASANA
This pose soothes your digestive system but it can also provide relief from painful menstrual cramps..

7. PADMASANA SIDE BENDS
They stretch the obliques and shoulder muscles, thus providing a minor relief to the back muscles, since it is a minor side bend in sitting, it calms the mind and relieves a mild headache.

8. MEDITATION
Sit in any meditative posture- Sukhasana or Padmasana, close your eyes, keep your spine erect and chin parallel to the ground. Gently close your eyes and inahale and exhale, take deep inhalations and try and observe your breathing. Doing this will calm your mind and make you feel energized and refreshed. To make this experience better, you can add a few drops of peppermint oil/Eucalyptus oil in hot water and allow it to penetrate in the room.

Other relaxation poses include:

SAVASANA or CORPSE POSE– which is a conscious relaxation pose, relaxes your body and mind. It equalizes your breathing and helps your mind get distracted from the menstrual pain thus, relieving you of the menstrual cramps.
BALASANA or CHILD’S POSE– is an extremely relaxing pose which can help to relieve the menstrual pains. The child pose helps in the alignment on your back. It helps in relieving the pain in the back region. This pose massages the internal organs and releases the tension in your back, shoulders and neck. Along with that, it helps in relaxing the mind too.

ASANAS TO SKIP WHEN MENSTRUATING/AVOID CRAMPS:

In a yoga practice there are certain asanas that should be avoided during menstruation. The main type of asanas are inversions. Any extraordinarily strong asanas particularly strong backbends, handstands, twists, arm balances and standing positions that put a lot of stress on the abdominal and pelvic region should be avoided, especially if the woman is going through a lot of pain at the time. These asanas are:

Shirshasana, Sarvangasana, Dhanurasana, Halasana, Karnapeedasana, and Bakasana.

The reasoning for this is very logical. If the pelvic region is causing spasm and pain, why cause more contraction and pressure to the area. Also, these positions need more physical strength and exertion which can be lacking during this time and can be depleted further by the practice. Strong vinyasa and power yoga should be avoided for the same reasons. Surya namaskar, when done slowly and gently, can be useful, however it should be avoided if there is a lot of pain or heavy bleeding.

OTHER NATURAL REMEDIES TO RELIEVE MENSTRUAL CRAMPS

HYDRATE – Drink lots of water, at least 8 glasses of warm water. Herbal teas like chamomile tea or peppermint tea provides a cooling effect on the body. Reducing your sodium intake also helps reduce the bloating.
DIET– As much as we crave sugary foods and junk a lot more at that time of the month, these don’t really help, since it elevates your mood at that moment, but makes you feel worse, makes you bloated, it increases the inflammation and actually encourages the period pain.
VITAMIN D– The sunshine vitamin supports the immune system and fights inflammation, brightens your mood, calms the mind.
AT HOME TREATMENT– Applying a heating pad, heat wrap, or hot water bottle to your abdomen works wonders for relieving menstrual cramps.
ESSENTIAL OILS– Steam inhalation with Peppermint oil can relieve a headache and calm the nerves. To aid sleep, you can also put 2-3 drops of lavender oil on your pillow, this will not only help you sleep well, but also cure a migraine. To relieve abdominal pains, apply a few drops of coconut oil in your navel, this will also help in bloating.
UNWIND: Avoid TV, your smartphone, computer, and other screens before bed to help you wind down. You may feel more comfortable sleeping in different positions during your period. Pay extra attention to sleep hygiene in the days leading up to your period.

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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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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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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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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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8 habits of highly effective marathoners

Prateek Mishra / 4 Comments / Tips / May 3, 2020

If you dream of competing in a marathon and winning it and you are ready to take your body to the limits to fulfil this dream then one thing that you should do is take inspiration from highly successful marathon runners. I am going to share with you a few successful habits adopted by champion marathon runners that can motivate you a great deal.

Are you excited? Then let’s have a look..

1. Become a morning runner

Run in the morning. You don’t have to plan the day’s schedule around your run then. Moreover running in the morning will keep you fresh and active for the whole day. It will improve your productivity and energy levels and make you positive for the day.

2. Do a proper warm up before you run

Warm ups are very essential before every run. They not only increase your core body temperature and heart rate but also makes your muscles and joints flexible. Start by walking or jogging and do a 20-30 seconds of the following exercises:

Leg swings
Stretching
Squats
Lunges

After you finish these, start your run. A proper warm up will keep your muscles relaxed and prevent any calf or hamstring injury.

3. Set Goals

It’s very important to set goals. These will help you to motivate yourselves and push you to fulfil your dream. Start with short term goals from a day to a week. Once you accomplish your weekly targets like 2 high intensity work out each week or increasing the miles for the weekend run, you can then set goals for the longer term like competing in that marathon you always wanted to participate in.

4. Your Body is your greatest Asset

Running can take a heavy toll on your body and mind. Take care of your body. For every successful runner, recovery is very important after a run. Take your recovery seriously. It will keep you fresh for the next run and prevent any injury.

Here are a few pointers to speed up your recovery :

Your body is a temple. Worship it. Pay attention to the demand of your body and arrange your workout session accordingly.
Get an adequate amount of sleep preferably 8 hours every night. It will keep you fresh and calm.
Never run when you get an injury and are in pain.
Maintain your fitness levels. Increase the intensity of your workout gradually.
Get a new pair of shoes after every 400-500 miles.

5. Eat Healthy

A proper diet is very essential. Maintain a healthy eating habit. A proper diet is about fueling your energy for the next run. Make sure to eat a lot of leafy vegetables, protein, lean meat, healthy fats and enough carbohydrate rich foods before you workout. What you eat before or after a run influences your performance.

6. Drink lot and lot of Water

Stay hydrated throughout the day. Water will keep you stay fresh and active. Drink around 4-5 litres of water everyday or whatever your body demands. Cut down on that coffee and the cola that you love and drink water. Not only water is most vital for functioning of all body organs, it also prevents most diseases.

7. Run with Friends

Run with people who you enjoy the company of and feel comfortable to be with. Running with others can build a strong support system for you whom you can fall upon to take advice either for running or any other subject in your life. Moreover you can hang around with your running buddies and expand your social circle and lead a healthy life.

8. Invest in a good pair of shoes

Invest in a pair of running shoes that make you feel comfortable over long runs. Champion runners know how their feet strike the ground and they use shoes which make their strides more efficient and minimize injury. Consult with your nearest sports store consultant and He will help you find the best pair of shoes for you.

Becoming a more effective runner requires minute attention to details from diet, mental toughness, training regimen, equipment, race strategy etc. With time you get more consistent and confident of your own abilities that can help you fulfil your dreams. All the best. Go for it !!

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5 Steps to Remove Smell from Running Shoes Effectively

Prateek Mishra / 2 Comments / Running, Tips / May 3, 2020

Before we discuss proven five-step method to remove smell from running shoes and keep them smelling fresh, it’s important to understand that running shoes are particularly susceptible to odor because of the conditions they endure: heat, moisture, and enclosed spaces—all ideal for bacteria growth. Here’s how each factor contributes to that distinctive “shoe smell.”

1. Sweat and Moisture:
When you run, your feet produce sweat to regulate body temperature. This sweat permeates the fabric, especially in shoes with breathable materials designed to wick moisture. When sweat accumulates, it creates a damp environment, perfect for bacteria to grow.

2. Bacteria and Fungi:
The moisture in your shoes allows bacteria to thrive, particularly Brevibacterium linens, which is a common culprit behind the sour, cheesy odor. Bacteria and fungi break down sweat and dead skin cells, releasing byproducts that carry an unpleasant smell.

3. Materials in Shoes:
Certain shoe materials, like synthetic fabrics, tend to retain odors longer than natural materials, making it difficult to eliminate the smell fully. Additionally, insoles, which often absorb the most sweat, contribute to trapping odor molecules within the shoe.

How to Fix Smelly Running Shoes: 5 Effective Steps

Now that we know what causes the odor, let’s tackle ways to address and prevent it with five evidence-based solutions.

Step 1: Clean and Dry Insoles Regularly

The insole absorbs most of the sweat and odor. Remove and wash insoles periodically to prevent odor buildup.

How to Clean Insoles:
Remove the insole, soak it in a mixture of warm water and mild detergent, and scrub with a soft brush. Rinse thoroughly and allow it to air dry completely before reinserting. For a deeper clean, you can use a vinegar solution (one part vinegar to three parts water) to eliminate bacteria.

Why This Works:
Washing the insoles regularly removes bacteria and fungi that thrive in sweat and dead skin particles. Drying the insoles completely is crucial because moisture promotes bacterial growth.

Step 2: Use Baking Soda as a Natural Deodorizer

Baking soda is one of the most popular solutions for shoe odor due to its neutralizing properties.

How to Apply:
Sprinkle a few tablespoons of baking soda directly into each shoe, or create a sachet with baking soda inside a coffee filter or breathable cloth. Let it sit overnight and discard the baking soda the next day.

Why This Works:
Baking soda’s alkaline nature helps neutralize acidic odor molecules, absorbing excess moisture and thus inhibiting bacterial growth

Step 3: Try Essential Oils to Combat Bacteria and Add Fragrance

Essential oils like tea tree, lavender, and eucalyptus have antimicrobial properties that help control bacteria and fungi in shoes.

How to Use Essential Oils:
Add a few drops of essential oil directly onto a cotton ball and place it in each shoe overnight. Alternatively, you can add essential oils to baking soda or cornstarch for an added antibacterial and deodorizing effect.

Why This Works:
Essential oils, particularly tea tree oil, contain compounds that can kill bacteria and fungi, adding a pleasant scent to your shoes without just masking the odor

Step 4: Expose Shoes to Sunlight and Fresh Air

Sunlight is a natural disinfectant and works wonders in reducing moisture and bacteria.

How to Apply:
After running, loosen the laces, pull the tongue out, and place the shoes in direct sunlight for a few hours. This works best on dry, sunny days. Avoid prolonged exposure, especially for delicate materials like leather or suede, as this can degrade them over time.

Why This Works:
UV rays from the sun kill odor-causing bacteria and fungi while allowing moisture to evaporate, thus making it more challenging for new bacteria to settle in

Step 5: Freeze Your Shoes Overnight

Freezing is an effective yet unusual method to combat shoe odor. Low temperatures inhibit bacterial activity and help freshen up shoes.

How to Apply:
Place each shoe in a sealed plastic bag to prevent contamination, then place them in the freezer overnight. Remove them the next morning, let them warm up slightly, and air them out before wearing.

Why This Works:
Bacteria thrive in warm, moist environments, and freezing disrupts their growth cycle. The low temperature stops bacterial reproduction and can significantly reduce odors

Bonus Tips to Prevent Future Odors

Rotate Shoes: Giving shoes time to fully dry between wears helps control moisture buildup.

Wear Moisture-Wicking Socks: These socks pull sweat away from the skin, minimizing moisture in your shoes.

Use Shoe Deodorizers: Commercial deodorizers or natural sachets with dried herbs like cedar or rosemary can help maintain freshness.

Regularly Wash Shoes: Machine wash on a gentle cycle if the material allows, then air dry to prevent odor buildup over time.

Running shoes, due to their design and purpose, are more susceptible to odor than other shoes. Addressing the root causes—bacteria, moisture, and inadequate drying—is key to maintaining fresh-smelling shoes. By following these steps and taking preventive measures, you can effectively keep odors at bay and extend the life of your running shoes.

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