Eat Right Run Better

It is important to eat right to have a good run. Empty stomach causes cramps and does not give enough energy which is required to run.

Body does not perform if we have not eaten right.

Aware Before it get into a injury

If there is a pain or soreness then take rest and consult physician. This can be a warning for a injury.

Body always advice to race and rest. Listen to your body carefully.

Good Sleep is necessary for a good run.

Lower Back Pain

Back pain is common for the runner. It happens mainly due to the excessive running.

There are excercises to prevent this :

1. Lie down on your back.
2. Pull leg up and push knee to the shoulder.
3. also pull both legs up and bring close to the shoulder.

Pls call back on any doubt

9811790936

take care o your Nipples

Its not funny, if nipples are not taken care properly we can get serious problems.

Nipples get cracked when clothes rub with them for a longer duration. They start bleeding and paining. It takes many days to come back.

Apply vasline, wear loose clothes and if get cracked apply bandage to save further rubbing.

Small things but matter most

Save from Cold

It is important to sweat while running. We should wear comfortable sphere dry jacket so that sweat can get dry while running. If we are not covered properly in the severe cold then we can suffer great headache and cold.

Binge

Some time just party to have the feeling of freedom.

Cross Training

To remain injury free we should go for cross training - by cycling, swimming, playing games. It helps for the muscles not used in running to get in action and get trained. This also relaxes the muscles which are mainly used for running.

Stuff with Proteins

We should have proteins to give necessary nutirents for the muscles to develop. Vegies get their protein diet from cheese, lentils, soya, tofu, black grams, kidney beans etc.

Our balance diet is 50% Carb, 20% Fat, 20% Proteins & 10 % minerals.

Eat proper Meal to fight Cold

It is advsied to take carbs before, during and after the run. This keeps the immune system and safeguard any effect from cold.

Cross Training

Cross Training helps to use muscles which are not used during the run. This is important for the perfect tonning of body, which keeps you active.

This way we prevent the chances of injuries during the run.

Weight Control

There are some thumb rules for weight control :

1. One mile takes 100 calories @ 10-11 km/hr.
2. Burinng of 4000 calories is equivalent to loss of 1 Kg.
3. We need about 13* wt in pounds calories for a active life style.

Any query please write to sandeep.goel@groupm.com

A Good Planning is Key

A good planning is must to keep the momentum of running. Planning has to be customised according to your body, your personal work load, weather, timing and the diet taken a day before.

In a good planning, one should keep focus on one objective : Pace or Distance. If pace is the objective than plan slow to fast pace per day and if distance is the objective then from long distance to shorter till the mid break.

Tking mid break is very important. I plan 3 day to 1 day as mid break. It comes to 1 break in a week.

Shoe Mileage

A good average around 400 - 500 miles of running. Although there are some shoes which does around 800 -1000 miles (eg Nike Airmax 360) . Shoe perform even better if we have two pairs and use them alternatively. This reduce burden one and we get better feel and milege for longer period.

It seems shoe also need rest.

Prevent Injuries

We need to stretch before and after the running to remove all that running pains in muscles across the body.

There are yogic excercies which helps muscles to cool down and regain flexibility.

To understand yogic excercises pls contact 09811790936 (India)

Run Outdoor for Best Effect

When we run outdoor we get the experience of fresh air, sunrise, nice smell, silence, fresh power of body, ups & downs of outside temperature, change of season, good breathing.

Running outdoor is the real sports.

Rest build strength

A relax day build muscles and store strength for you. What ever we eat, store lots of energy for muscles and prepare you for a good run the next day. So it is very very important to have a relax day in between the running days. Your body tells you itself to take rest. Just listen to the body to decide the relax day.

Dri Fit Clothes are very important

When we run, we normally sweat a lot while running. All major sports apparel company produce Dri fit technology clothes. This helps in soaking sweat and evaporate it back to atmosphere. This keeps the clothes dry and lighter and help runner to keep running with out getting worried about the sweat. In total these clothes helps in improving performance.

Running Heros

It is good to see the running heros. They are the source of inspiration. They tell us running is as good as daily prayer. Running is to remember god. Running is to give back to nature.