Running for better Life

Eat Well after a good run

2008-04-28T05:56:00.000-07:00

I had an excellent run today. I was slow in the begining and later catch up wiht pace. I targetted a slow run but ended up quite reasonable pace. I am very happy with the run.
I felt very sad and dizzy after the run because of my job, money and profile. Also what was sad the hunger. I was very hungry so I was feeling lazy and broken.

I had a good day when I had my breakfast and I enjoyed my food.

Moral of the story : Have a good food after a good run.

run with friends

2008-04-25T22:24:00.000-07:00

It was very soothing and relaxing to run with friends. It makes the good pace for you. It keeps you busy. It will be soothing becasue you donot keep tap on the time and distance. If so happening in the a nice garden it makes the enitre environment look good.

We have a running club which gathers on saturday and do the community running. It is like a prayer which we all perform and become the same which is runner.

Body tells you 'What To Do Today ?'

2008-04-24T22:10:00.000-07:00

Every Runner knows his body. He/She runs as per what body tells him to do. Body knows what to ask for. Runner process all information and press the play button.

This is an remarkable science. I follow this every day. It also support my privious article.

You think you deliver

2008-04-24T01:36:00.000-07:00

I have noticed that when we decide to deliver we end up doing. This mantra I rediscovered in today's run. I planned to run 8 K and I ran. The reason was not that the body was capable to deliver something more this time. My belief : Body has all the capabilities. It will perform as per the requirement and need of the hour.

We have seen athlete overdeliver at high platform which they practice at the training ground. We identify those people as great people of the day (Hero of the moment/ match).

Moral of the story : You think, You deliver

A very good destination in Mumbai for Running

2008-04-22T05:31:00.000-07:00

I stayed at Andheri Link road in ICL guest house. I was worried about my morning run. I found a new place to run. I started very bad just near the building whihc was very bad and dirty and also full of stray dogs. I started with a point to use a different route all together. I saw one straight road which was looking good and clean. I followed that. I moved on across very good buildings and reached to the morning jogging park. That was paradise for me. I had a good run along and completed some 3.5 rounds of the park which I am assuming was approx 4 K. M. It was an excellent feeling.

Moral of the story :
1. A runner always find a good place for himself to run.
2. Fortune favors the brave
3. Never get disappointed in a wrong situation. Remember God has its way of giving and we should accept it.

Mental Toughness

2008-04-21T09:20:00.000-07:00

We all need mental toughness. It help to live positive and better. In my opinion a good run, a good sex, a good food, a good company is key to stay mentally tough. To remain fit in all aspects we all need that.

Mentally tough means is to live fearless. To live fearless is to live upto a promise which I have made to myself.

Live fearless and running better will help you.

Massive Hunger

2008-04-20T05:12:00.000-07:00

The best part of being a runner is when we feel hungry and look for some good options. I really cherish that moment in life. This gives me immense pleasure. The food which i eat become very tasty and meaningful and important.

I want to suggest my fellow runner or health enthusiast that I have lost 30 kgs in 2 yrs. I basic which i have followed is 'Eat well and enjoy running' this keeps us going.

I am fond of health food and my preferred food are: Poha, Dalia, 2 slice of brown bread, brown milk, stuff pratha (with light ghee), Dal Sabji, Roti, Rice, Green Tea, Oatmeal Biscuits, Tiger biscuits, Tandoor Platter, Idli, Dosa, Sambhar, Tahri, Fruits, Dry fruits, Fresh Lime, Iced Tea, Rosted Snacks, Boiled Potato. The list is endless and it makes my every diet very interesting.

Hydration Needs

2008-04-09T19:26:00.000-07:00

As a Runner, I have to take care of my hydration. I feel very dry these days after a mile run. There is a need to hydrate so that I can continue running. I have to decide my running intervals based on my hydration requirement. I normally take hydration after every 2 miles.

One major tip is to hydrate well before the start of run (and also not too much). This makes the run better and dry free (in throat).

I am now 3 yrs old (based on my tabulated records) runner. And one year streak runner. I want to share running tips by way of consulting, calling, meeting at running course, email. Pls call me at 9811790936 or write at goel.runner@gmail.com

Run and Fun

2008-04-08T02:09:00.000-07:00

Run is Fun. It evokes a certain enthusiasm in the body. It builds a great source of energy. It makes every muscles work. Mind become fresh with loads of oxygen sucked by the body. It pumps the heart with lot of energy which burns calories and reduces weight. It is the finest way of relaxation.

Running is meditation. It builds character. It sets the motivation. It make us feel wanted on earth. As we are runner, we make friends like birds, animals, plants, air, rocks, mud, flowers, cactus, water, sceneic beauty and the most important one are Sun, Moon and stars. We become the livings beings of nature and establish a natural relationships. We are fearless souls on earth. We have a way to live and we are proud of that.

Run and Excercise

2008-04-07T06:20:00.000-07:00

I was watching amazing body on Nat Geo on Sunday. I learned how bones, muscles and mind work. A regular use of muscles,bones and mind make the machine better to take any pressures. I found that body is a master piece and it should be managed properly.

The best body management is by running regularly. Running makes us strong, build muscles and make us sharper and progressive. Running also helps us to make new friends and community.

Jai Mahal in Bangalore

2008-02-14T18:35:00.000-08:00

I am a streak runner. It is always my worry in a new place what is going to be my running destination in the morning. The same worry was there when I came for the Bangalore meeting. I do not like running on busy road. Running in gym I like to avoid. Running in a park, near the lake, near the monument or on a silent road full of greens and good building are my dream destinations. They make me happy and I also grow in the experience of running new destinations.

In Bangalore which is a good city in terms of parks and weather but lack the basic infrastructure of roads and planning of city. Getting a Hotel is a problem because Bangalore is a business city and there are always good demand of hotel rooms.

Given these situation, hotel problem and a good destination for running, I was lucky to have Jai Mahal as a place to stay and for a good 4 mile run in morning. This property is like a old Haveli of a rich man. This is a big area around with lots of green trees and beautiful plants. I had a loop run around trees, plants and beautiful scenery. I am delighted by the place. To top it up there was good weather to add joy to it.

I recommend this place to stay for people who are fond of good places and good running in the morning.

Run in Pressure

2008-02-12T17:16:00.000-08:00

I am maintaining a running streak. This means that I have to run every day for at least a mile. Some times work pressure is such that we may tend to loose this. I take the onus of this pressure and try to find time to run. In my opinion a promise is a promise and it should be met with all possible front.

I love achieving a run in such circimtances and manage my running streak.

Run Rest Run

2008-02-10T22:43:00.000-08:00

Rest after run is very soothing. It helps muscles to get repaired. A good food makes the day more meaningful. Meal looks like a feast and rest looks like body wanted it bandly. It whole gives a great feeling.

We tend to improve performance after the rest. Muslces get adequte repairing and nutirents to get ready for the performance.

For runners like me who run every day, realxation means the short run and some stretching excercise. I had a great relax day my running on the incline and doing some muscles training excercise.

In a nutshell, we must find our ways to take rest and rest does not mean stay away from run/ excercise but doing something so that it is rest and muscles get enough of stretch to feel good.

A good Experience

2008-02-06T22:57:00.000-08:00

I came to Mumbai for some days. I stay in company guest house. The experience of my learning was not good. It was very dirty all along with lot of traffic. Although roads were very broad but it was full of smoke. I found it very terrible and unhealthy. I made it a point not to stay in this property any long.

I stayed back and book my self in the hotel close to the sea beach. I wake up early morning and went to the beach. It was very refreshing. I enjoyed the run on soft sand. It was a good sea sound. The breeze was good. There was a good lot who were health freak. Running in this ambience was a treat of the day.

I cherish the run and made it memorable for life.

Completing 2000 km during the running streak

2008-02-03T23:45:00.000-08:00

I started running streak on Mar 20th, 2007. The idea to start this regime was to build a strong bonding for the running and develope a strong discipline. I thought running streak is a nice way to keep running every day and keep yourself motivated. My fond of running grew with this running streak.

During the tenure of running streak, I ran one half marathon and one full marathon. There have been various instances which I had experienced during the running streak.

Once I was going to Bangalore for a day visit. I started early morning and missed my morning run. I called up gold gym in bangalore and found their address and timing. After doing the morning meeting, I went to the gym to complete my run and took shower. This made me very satifying because I enjoyed the lunch meal after the run. I also had my colleague - Harish during this time and he also enjoyed the run. This experience was very memorable because I had never done this before and stealing the afternoon run on a trip was very exciting. It gave me the feeling as if I have crossed the finish line.

I was supposed to take the early morning train to Saharanpur. Again I missed my morning run. We reached railway station much in advance and I got some 15 min to complete a miler. I ran on the platform from one end of train to another. This experience made me more committed towards running. After doing this, I started liking myself.

This time I again had to catch the early morning flight to Mumbai. I reached Mumbai and finished my meeting. I was supposed to collect my running bib for the Mumbai Marathon. I ran on the most beautiful stretch in India which is Marine Drive. This made me very happy because all my clothes were drenched in sweat and I also saw other marathoners during their soft run. This was the great run.

I will always remember these sweat runs to maintain my running streak. The most memorable would be my run the day after the marathon. All my body was paining but doing that miler was the greatest fun. This makes things exciting and memorable.

Running streak can be tiring because there is no time given to body to relax and repair muscles. I normally follow the modulation technique which can be either slow fast pace or short long run schedule. This way we give time to body to repair muscles.

Running streak reminds me a life which carry on despite roadblcoks, funs, entertainment, test, challanges and distress.

I am happy to become a running streak athelete.

last weekend 10 K run

2008-01-28T21:46:00.000-08:00

Some enthusiasts assembled to perform 10 k run. It was a great success. We had Zee Sports to cover it. I liked the idea and also took my family and relative for the 10 k run. Although they just enjoyed the ambience, we running enthusiast enjoyed the good refreshing run.

I clocked 0:52:20 for a 10 K which was good. I am very happy about the entire thing.

My second Marathon

2008-01-21T22:40:00.000-08:00

I had a great marathon this sunday. This was my second experience. My learning on marathon is that this is the experience one has to endure even in the toughest time. A person who is habitual of tough time can cross the tough time.

Marathon is a mataphor of life. This ensure of live strong attitude. I am delighted and happy to know and experience this learning.

Taking a morning break

2008-01-06T21:20:00.000-08:00

After a long time i have taken a morning break from running. I will do my running in evening. I felt good by this break in schedule. I am doing fine. I enjoyed the break. I am happy.

I had a good time facing camera. It gave me a good understanding and confidence. I am liking every moment of it.

Running in Home Town

2008-01-02T19:59:00.000-08:00

I remember when i was young child i used to run on a barren land with lot of dirt and street dogs. Once one of the street dog ran after me and I ran to rescue myself. Since then that impression has created a scare in my mind that I cannot run on road where i find street dogs. Sometimes it is very scary and i stay away from running and run in a loop. This gives me a safe running. I run upto Chandranagar Jain temple. This gave me great satisfaction. I am happy that my 2008 season started from Saharanpur, this is my place of childhood.

Last YR

2007-12-31T06:35:00.000-08:00

I am happy to spend last day of the year by running on the platform and running around a park in my home town - Saharanpur.

It is a good challange to find a course in a unknown city. I am sure for the people who has the will there is always a way.

Running Destination : Rakh Bagh, Ludhiana

2007-12-05T02:14:00.000-08:00

I was in ludhiana last wk for a client deal. I stayed with my friend who is also a running enthusiast. His house is in civil lines. Rakh Bagh is a place near to his house. The entire stretch is about 600 m around the park.

The best thing about this place is the ambience. Lots of enthusiast turn up in morning. It has a good canteen which gives water and other refreshment. Lot of birds are around it.

Entire atmosphere is very encouraging and make the running moments memorable.

Running Destination : Sukhana Lake

2007-12-03T20:16:00.000-08:00

I am staying in chandigarh , sector 26. This place is right in the middle of city and close to the city's biggest attraction - Sukhana Lake. I found this place one of the best in the country for running.

The route has the fantastic side way to do run. This track is meant for cycle and rikshaw. The entire route is very green. At around 8:30 am in winters , i enjoyed the course with out any pollution and heat. On the way, we can see schools and colleges. They have plenty of sports ground. Closer to lake is a lush green golf course. As we go closer to the lake the feel is that we are coming closer to place which is natural and human interfernce has not destroyed the beauty of place.

There are steps to go upto lake. Once we reach lake, the entire view is magnificant. Its clean water and mountains all across. A long view full of greens, water and mountains. The lake is clean which makes the scene more pleasent.

Lake is a running paradise. It has what a runner need on the course. There is a ruuning course which is soft and has measurement. Its a 1.8 km c ourse. There are public utilities on the course. It misses a water point to hydrate. Entire course has cover of green. A plenty of running enthusiasts make the course even more exciting.

I am happy about the course.

I am what I am

2007-11-26T00:54:00.000-08:00

I believe in certain things and I do exactly what I want to do. I am loving running and I will do it for the rest of my life. Running has given me a good body, mental stability, confidence and loads of energy which i use through out the day.

I see every situation to celebrate or to learn from. I have become very independent. I think I am the only one to help myself. I enjoy this feeling.

Running has also taught me that I am we have to slog to earn. This is a great equation and there is no comparision to this equation.

Running has also helped to have a great attitude. 'Never say die'. It helps to stuggle and become great fighter.

Running changes the thinking process

2007-11-21T03:43:00.000-08:00

A continuous practice like Running, Yoga, Meditation transform mental set up. It changes the way we look at situation. Mind remain steady in tough situations. Passing big test builds confidence. Running poses as a big challange and continuously beating it makes the Runner bold and strong.

So Running not only helps in good health but also in the great mental stability.

Livestrong with Running

2007-11-13T23:02:00.000-08:00

I am doing sales pitch for sponsorships. I am facing lots of disappointments on daily basis. Our property is not clicking to investors. BCCI cricket is also doing well these days. This makes our property not relevant to audience.

This is one of my tough phases of my life. Running keeps me going. I relieve all my stress by running. I also feel very confident post running.

Some times I see that how my body and mind are getting stronger as I am living this phase.

Running in Other Work Cities.

2007-11-05T05:22:00.000-08:00

When we runners go to other cities,we find some good places to run. I have found 2 good places to run in Mumbai

1. At Goregaon : Its a long stretch with greens around and uphills in between
2. At Andheri : It is a park, we do rounds around good greens and lots of walkers and runners in between. It gives a good feeling.

Planning the Marathon Day

2007-10-29T00:17:00.000-07:00

I just completed my 7th marathon in a period of 3 yrs. This has given me enough experience to plan the marathon and just run for fun.

The first and foremost planning is required for food.

Food mix should be such to provide energy for most part of the race. I being a veggie, prefered to have brown bread,Missi bread and Maize bread, veggie with lots of potato, lentils, milk, fruits and nuts. The meal should be divided into small servings and should consume it at regular intervals. The basic principle of intake is just right. It means not too heavy, not too light. The fundamental is that we should not starve.

Second most important is to have right clothes for the Race day. Play dry stuff is the best. Lots of branded products are available in the market eg. Nike, Reebok and now asics will be available.

Running gears are most important. This time running has given me the insight to wear right pouch which should have only main essentials. If we running with 1/2 kg. It will be too much for us to gain speed in the initial 1 hr.

This time i found good elite running socks. This was good and my feet were very happy to have them. Shoes is the vital element which should not be too old (which has run more than 100 miles) and too young (not less than 50 miles older).

Cap should be such which will help the head to breathe.

This time I ran with out the knee caps which means entire leg was able to breathe and I felt very comfortable in the run.

Experience speaks better than any thing else.

Bad Sleep lead to slow run

2007-10-24T19:27:00.000-07:00

It disturb the entire day. Idea is to learn handling the pressure. It is pressure which destroy the sleep. We should do every thing to contain sleep.

However we should face all tolerance. Even sleep is less, it does not means we should not go for run.

Run is life. It makes life better.

Enjoy run Before Marathon

2007-10-23T06:50:00.001-07:00

When we are planning a marathon, just few days before the race just have relax run. We should not try pace. This will work up the muscles. We should eat well and plan a relax day before race.

Just build strength and ready to give the best on race day.

Bad Sleep, Bad Food lead to Bad Run

2007-10-16T20:26:00.001-07:00

I had a bad food day and a bad night. I did not have proper lunch and my night was full of mosquito bites and scare. It lead me to a troublesome night. I could not sleep the whole night. The result of this is that I could not had a good run at the time when I wanted. I generated the pace of 10.6 k/hr over a stretch of 2 miles. This pace should have been rather on the 4 mile stretch.

Its a learning for me and to keep my health and running together i shuld get good food to build strength and relax night to give rest to muscles to perform better.

Feeling of a Runner

2007-10-15T22:20:00.000-07:00

When we see a runner, we feel good and make an impression that this runner must be very disciplined.

Being a runner is the devotee of two gods : endeavour and perseverance. Runner feel delighted after giving the due. Also, a runner feel great when he eats its meal. He feels that he has earned his meal.

Sense of feeling endeavour, perseverance and the earning of meal is great. This build mental and physical strength.

Relax after a Long Haul

2007-10-15T01:23:00.000-07:00

When we do the 10 miler on Sunday, Monday desreves a rest/ relax day. It helps muscles to build strength. The most important is to focus on diet. We should eat grains - wheat, rice and pulses: fruits - apples, oranges, banana, grapes, papaya etc: milk : Bourvita, paneer, curd: drink green tea and continuously drink water.

Do not use old shoes for big run

2007-10-11T19:57:00.000-07:00

I had the show with over 1600 (1000 miles) km of mileage. I tried doing 10 miler on it. I faced the biggest pain in my leg and hips. It was a nightmare. I had to rub iodex and could not walk better for many days. I had a great learning that a serious runner should not use the same show for more than 600 miles. If to be used the old shoe, we should not use it bigger runs or tempo run.

mixing pace 2:1 yield a quality run

2007-10-11T04:30:00.000-07:00

When we run 2 min slow and 1 min fast it generates a quality run. This is a fantastic mix and I enjoyed this run for the past 2 days. It is helpful

Long Distance Running is exciting

2007-10-10T05:17:00.000-07:00

I have started doing long distance once in 3 days. It goes upto 6 miles on a weekend and 10 mile + on a weekend. It makes a great impact on body and mind.

Running has great effect on mankind , that is the reason there are 10 mn runner across the world.

10 miler is must

2007-10-08T22:26:00.001-07:00

Last year, Benji Durden of Colorado, who made the 1980 Olympic team in the marathon, was coming back from an injury and all the training he could handle for several months were leisurely-paced runs around Boulder, where he lives. As he waited for the chance to do more intense work, Durden decided to perform an experiment on himself. He wanted to determine if he could get faster by continuing long, slow runs a couple of days a week. No tempo runs. No hills. No track work. Just Long Slow Distance."I started out with the ability to run 22 minutes for a 5-K," Durden recalled. "I was doing one-hour runs. Two months later, I was down below 21 minutes. Then I upped the run to 90 minutes. And a few months later, I was under 20 minutes."Durden, 54, eventually improved his time to 18 minutes and change, more than a 3-minute improvement overall. All of his progress came from running long and slow.A former world-class runner, Durden re-learned one of the most important principles of running-that long runs, even at a slow pace, count for a lot.Durden's rediscovery has valuable implications for high school runners, who oftentimes neglect long, easy runs in favor of more intense work. Sure, do your intense work, but don't think LSD is for the novice. A weekly 10-miler can work wonders. Wouldn't you like to improve your 5-k time this fall by 3 minutes, too?

10 It fine tunes your form: Running a 10-miler takes more than an hour to complete, putting you into fatigue when flaws in running form become obvious. You must try to correct those flaws (like slouching) and hold form to the end. Durden believes that a 10-miler makes you a more efficient runner-"by getting all your body parts, while fatigued, to agree on the direction you need to go: forward." You smooth away rough edges like a stream smoothes out a rough stone caught on its bottom.

9 It's not a marathon: "People think a 10-miler is like running a marathon, but it's not," said Robert Smith, boys track and cross-country coach at Michigan's Novi High, one of the state's best teams. Ten miles is not 26. You don't need four months to "build up" to the distance. Many high school runners, accustomed to running 5-milers and 6-milers, are fit enough to tackle a 10-miler right away. Others may need just a couple of weeks to reach that level. Some freshmen, Smith cautioned, should top out at 7 or 8 miles.

8 It caps off a great week: Speed on Tuesday. Hills on Thursday. Race on Saturday. That's a good week. Want to make it great. You guessed it: The Sunday 10. "It's the last accomplishment to a great week of training," said Katie McGregor, a professional who trains with Team USA Minnesota and is a former NCAA cross-country champion.

7 It's like weight lifting for your legs and heart: Ten-milers will not only do wonders for your leg muscle strength, but for your heart, another crucial muscle, as well. A strong heart means you have larger "stroke volume." That is, the amount of blood sent from the heart to the working muscles increases. More blood going from the heart to the leg muscles means your heart will need to beat less when you're running the same pace.

6 It gives you a king-sized bed: "When you spend more time on your feet doing 10-milers, you build more capillary beds," said Bob Williams, director of running at the Sports Lab Training Center in Beaverton, Oregon. Capillaries are the smallest blood vessels in your legs, and during 10-milers, you literally grow them like tree branches. More capillaries means that your heart (which we already know is pumping more blood, see #7) can deliver more energy-producing oxygen directly to the leg muscles during a run.

5 It fosters camaraderie: Because of its duration and conversational pace, the 10-miler fosters a sense of esprit de corps (French for camaraderie) among teammates. But one caution: "You can't expect all runners to stay together," said coach Smith. "Runners will naturally divide into same-pace groups-7 minutes a mile, 8 minutes a mile-early in the run." Smart coaches monitor the runners to make sure every runner is comfortably in a group, and that no runner is in over his head.

4 It makes you an aerobic tourist: Your 10-miler can take you far, and be your ticket to some nifty sightseeing. Every runner knows the importance of variety in keeping a training program fresh. You can venture to new trails, pass the homes of friends along your route, circle through town, hit that big hill that no longer seems far away-go almost anywhere your legs desire in the course of 10 miles. And the many new scenes will make the run go by that much faster. Enjoy!

3 It boosts confidence: Who doesn't feel 10 feet tall after running 10 miles? Okay, you feel good after 5, 6, 8 miles... But 10, you feel unstoppable. Suddenly, hard track workouts may seem more manageable and you'll feel more eager and less anxious about training. "I know I'm ready for a great race when I've done a great long run," said McGregor, who adds that recognition of your long run get you out of a bad patch in a race. If you get that sinking feeling in the second half of a 5-k cross-country race, recalling your 10-miler will remind you how tough you've been on hour-plus runs. "Soon," says McGregor, "the race could go your way."

2 It gets out the tightness: "A muscle remains tight because it isn't getting enough blood," contends Durden. "The tissues in the muscle haven't gotten enough nutrition to repair themselves." In this respect, a 10-miler a couple of days after a hard race will supply the muscles with ample blood flow for repair and recovery. Long runs therefore can function as recovery. Think of a 10-miler as a massage for your tight calves and hamstring muscles.

1 It enables you to switch on your kick: Can Bob Kennedy, the American recordholder in the 5,000 meters, outkick Tim Montgomery, the world recordholder in the 100 meters, on the home straight of a 5-k? Sure he can. But not because Kennedy is faster. He's not. But Kennedy has endurance that Montgomery, a sprinter, does not. And Kennedy got that endurance from countless long runs like 10-milers enabling him to turn on his speed as he approaches the finish. Coaches like to say that "speed comes from strength." The stronger you are, says Durden, the better you'll kick in the last 200 of a race.

How to Run 10

Start Slow: Aim for a "conversational" pace, about a minute and a half to 2 minutes slower than 5-k race pace. If you're a 19-minute 5-k runner (about 6:05 pace), run your 10-miler at about 7:30 to 8:15 per mile.

Stay Slow: Don't get hooked into "picking it up" with an adventurous teammate at 7 or 8 miles. "Racing long runs is the number-1 training error," says Benji Durden.Stay Together: A good rule of thumb is that the slowest runner in your 10-mile pack dictates the pace.

Break It Up: Instead of focusing on the whole 10 miles at once, mentally break up the distance into segments, like circling the lake or reaching the next intersection. "This way," said Katie McGregor, "you'll avoid the moment, around 3 miles, when you realize you still have 7 miles to go."

Be Fluid: Drink 8 to 12 ounces of water or a sports drink leading up to the 10-miler to prevent dehydration. On hot days, you might want to "plant" a water bottle midway or stop for a drink along the route.

Finish Fuel: Try to snack on something solid within 20 minutes after the run to aid in recovery. Fruit or a bagel will help replace energy. A carbo-protein powder is ideal.

A Half Marathon in alternate wk is a Thrill

2007-10-08T02:02:00.000-07:00

I had a great half marathon. I clocked 2:02:26. It was a decent time considering the water arrangements were limited and it was boring to run in the loop. The temerature was good which helped me to run through the marathon.

In Delhi, we have the half marathon on 28th Oct, which means a more colder time period around 7:00 pm which will be good.

I have to take care of my pace in the last 5 K and control intervals especially for pee. Food needs to be taken along side when start feeling hungry.

Plan Intervals at longer interval

2007-10-03T21:59:00.000-07:00

When plan for a marathon, concept is to build strength and endurance and plan intervals at longer periods. The duration may differ from season to season. In summers it can be every 18 min and in winters it can be 27 min or 36 min.

Maintain mentally, you will get it physically

2007-10-01T03:37:00.000-07:00

I planned for a 16 k run this sunday. I was very uncertain about the strategy of doing the run. I made a final call to go for the run in 5 equal laps @ 3.2 km per lap. It was made easy when I tried it mentally.

Body respond tot he decision what mind has made.

Smart Snacking

2007-09-26T02:43:00.000-07:00

Snacking is part of everyday life, especially for runners who need to keep themselves well fueled. But when you're trying to lose weight, every calorie counts. "You need to find calorie bargains and decide what you don't mind substituting," says Charles Stuart Platkin, author of The Diet Detective's Count Down (Fireside, 2007). For example, both tortilla chips and pretzels would satisfy a salty-snack craving, and on a one-to-one basis they are close in calories (one tortilla chip is 13.5 calories, compared with 12 calories for one pretzel). But the extra 1.5 calories per chip add up fast when you eat a couple of handfuls. Here are some more snack comparisons to consider:

One McDonald's french fry: 5 calories VS. One Pringles potato chip: 10 calories
A handful of chips over a handful of the fries equals 100 extra calories.

One M&M: 4.3 calories VS. One bite of a Hershey's bar with almonds: 37 calories
Okay, so you won't eat one, but each M&M candy is relatively low in calories and easier to portion control.

One tablespoon of cream cheese: 50 calories VS. One tablespoon of peanut butter: 90 calories
The peanut butter has nearly double the calories of the cream cheese, but it also has more protein and healthy fats.

One grape tomato: 1 calorie VS. One green seedless grape: 4 calories
Both are healthy choices, but if you're trying to lose weight, grape tomatoes have fewer calories and more fiber.

One peppermint Altoid: 3.5 calories VS. One jelly bean: 4 calories
Even the mints you use to freshen your breath must be factored into your daily calories. When you pop one, it's equivalent to eating a jelly bean.

You get what you plan

2007-09-20T22:55:00.000-07:00

When I started this morning, my body was not responding too well becasue of less sleep and a good decent run the previous day. I started thinking that I will run only 2 km. But as the run progressed I ended up running 8 km. Not only that, it was the decent pace of 10.94 km/ hr. This was quite a satisfying performance.

I realized that running builds a motion in body and mind. Most of the body control are managed by mind and we achieve what our mind is willing to achieve. I was committed to a Run Target and I was feeling ashamed of not getting it there. My mind processed to go for 8 k run to fulfill the aim and save from the shame.

Eat like a Runner

2007-09-19T21:25:00.002-07:00

The high school cross-country season is ready to begin, and that means two things: More miles and more hills. That also means you need to pay extra attention to your eating habits, or you'll be fading at practice and walking the hills. You don't need to stuff yourself, but you need substantial, energy-rich meals-probably more food than you realize-to fuel your training and racing this fall. The following seven tips will make adding those extra calories a cinch.

1. BOYS AND GIRLS: DIFFERENT Bodies, DIFFERENT NeedsBoys and girls are different. The average high school-age boy burns at least a few hundred calories per day than the average girl. Why? Mainly because boys tend to weigh more. This is also the reason why, during running, boys burn about 20 calories per mile more than girls do. As a result, boys generally need to eat more than girls. All runners should eat a balanced diet including complex carbohydrates such as pasta, fresh fruit, and bread. They should also get plenty of lean protein such as turkey, chicken, and low-fat dairy. But since boys are bigger and have more muscle than girls, they should also be sure to take in more protein, say, a couple extra slices of turkey on a sandwich or a second hot dog from the grill.Girls, because of menstruation, need more iron than boys, and should make iron-rich foods such as fortified cereals, lean beef, and spinach part of their everyday diet.

2. THINK 500 You're a runner, not a couch potato, so you shouldn't eat like a couch potato by going overboard with empty-calorie foods such as cookies and chips.But sometimes a reverse psychology comes into play, and the more runners train, the less they eat. It's the wrongheaded idea that the thinner you are, the better you'll run. Not so. You need adequate food to fuel your heavy-duty sport.That's why we want you to "Think 500." Ellen Coleman, R.D., sports dietitian and author of Eating for Endurance, says that high school runners need 500 more calories per day than their nonathletic counterparts. That's at least 2,800 per day for athletic boys (as opposed to 2,300 for sedentary boys), and at least 2,400 for athletic girls (versus 1,900 for inactive girls). These numbers are important. How can you determine if you're meeting them? Check our next tip.

3. FUEL UPFirst, eat a hearty breakfast before school, and then follow up with a hearty lunch. Make sure you eat a substantial amount of your daily food intake by lunchtime to ensure you have energy to burn during your afternoon run. "Think of it as putting fuel in your gas tank," says sports dietitian Nancy Clark, R.D., author of Nancy Clark's Sports Nutrition Guidebook. "If the tank is low, you'll run out of gas, and end up on the side of the road." Clark recommends that young runners try to consume 70 to 75 percent of their daily calories by the time of afternoon practice. This includes a morning snack (at about 9:30) and prerun snack (at about 2:00) in addition to breakfast and lunch.Balancing your eating is also key. Don't try to eat a small breakfast and then a gigantic lunch. That will make you bloated and tired for your afternoon run. Better plan: eat two meals and two snacks.

4. GO HALVESGrabbing a deep-fried apple pie at McDonald's on the way to school is not a smart way to get more calories. Nor is tearing into a bag of barbecue potato chips at lunch. Plan ahead to get the right fuel. Clark says the key is eating an extra half-serving of healthy foods. Have an extra half bowl of Wheaties with a banana at breakfast. Or pack an extra half of a turkey-and-cheese sandwich at lunch. "The bottom line," says Clark, "is to remember to think in terms of eating complete meals, and not just snack, at meal times."

5. EAT LIGHTLY NIGHTLY Your dinner and postrun snack should make up roughly 25 to 30 percent of your daily calories. At night, food replenishes calories burned during running and aids in muscle recovery.Plan to refuel with a snack (banana or energy bar) after practice. And then have a energy-replenishing dinner-a chicken breast, broccoli, and rice, for example. Go ahead and eat dessert, but avoid loading up on snacks all night long.Eating light at night is also the best way to maintain an ideal weight. Late-night snacking can lead to weight gain.

6. RUN FAST, EAT SLOWLYHunger is your body's signal that you are running low on fuel. If you feel hungry, by all means, eat. But it helps to distinguish true hunger from a craving. You might think you're hungry for a third or fourth slice of pizza, but in reality you could just be craving it. Eating slowly, savoring each bite, will satisfy you more than if you wolf down a couple of slices

Breaks builds Strength

2007-09-19T02:13:00.000-07:00

When we muscles time to shape up by giving rest and enough of proteins. It works well for extracting out either for tempo run or long distance running. I am happy to have regular breaks. I am in the running system for longer period.

I am very very satisfied.

Breaks are important

2007-09-18T03:28:00.002-07:00

I had a break of 2 day where I ran just 5 km. This game me enough strength and I managed to get enough pace today on the 8 km run. This is amazing. I will remember this learning.

Body Demands Rest

2007-09-16T21:58:00.000-07:00

We have a good ecosystem in our body. If one part is used high, then the next part is adjusted to keep the balance. Say for example if we have done good running and not taken proper sleep.Body will demand for its share of rest and not respond to any physical work. In a running streak we have to keep this in mind and keep changing our program knowing the body needs.

Running in a new city is a great treat

2007-09-15T20:44:00.000-07:00

I was in Ludhiana. I enjoyed running in a park and covered some 4 miles. It was a good new experience. A runner gets a great enjoyment in using new courses and facing various climatic conditions.

warm up

2007-09-14T00:38:00.000-07:00

Warming up muscles is most important for running.

I am experimenting with warm up drill for some time. One method is very effective. Run and walk for some initial time at regular intervals. A good 10 minutes should be devoted to running.

I am finding this way of warm up quite efficient.

Runner Food Plan

2007-09-12T21:44:00.000-07:00

It seems almost impossible that runners could become overweight. All that running, all those calories burned along city streets and down park paths--it just doesn't seem right (or fair). The problem is that we read about the performance-oriented nutritional habits of ultrathin elite runners (lots of carbo-loading and truckloads of energy bars, gels, and drinks), then assume that as recreational runners we should do the same. But we're not elite runners. We're average people who use running to manage our weight, increase our energy, and lead healthy lives.Think about this scary fact: It takes only 100 extra calories a day to gain 10 pounds in a year. That's one high-calorie prerun snack that you didn't need. Or one unnecessary bottle of sports drink before a 30-minute walk. The extra weight many runners carry around is simply the result of eating for energy or performance--with little regard for total calories. But calories do count, and as runners we tend to underestimate the amount we eat and overestimate the amount we burn.What you need to do is match your eating plan to your running habits. You need to know exactly when to eat those carbohydrate-rich foods that will give you the energy you need to run well.You also need to know when to consume the lean proteins and heart-healthy fats that will keep you satiated while still losing weight. You need the Runner's Diet. The Runner's Diet helps you determine the real number of calories you need to maintain or lose weight based on your current running schedule. It's a 50-25-25 eating plan, where 50 percent of your calories come from carbohydrates, 25 percent from protein, and 25 percent from fat. With half of your calorie intake coming from carbs, the diet provides you with plenty of readily available fuel for your runs. And with the rest of your calories split evenly between proteins and fats, you feel full longer, which is key to losing weight. The diet also focuses your carbohydrate intake around your runs and emphasizes the right proteins and fats for all other meals to optimize performance and weight loss

Good Runner's Diet

2007-09-11T01:56:00.001-07:00

Many runners would like to lose a pound or 2. Maybe 5. Maybe more. Why? That's easy: to feel better, look better, improve their health, and run farther and faster.However, losing weight can be surprisingly difficult. In fact, national health surveys show Americans in general are getting fatter. Sure, regular runners should be ahead of the pack, but many are still losing the weight-gain war.What you need is a simple plan. Here it is, in just two parts: (1) Make a little more time to run; (2) Concentrate on a handful of dietary changes that, over the course of a year, can produce significant weight-loss results.Below we've listed 20 great diet changes that you'll find easy to achieve. Many of them will help you cut 100 calories or more from a single serving. Now do the math. Say you eat this particular food or meal three times a week. That's 100 x 3 x 52, or 15,600 calories saved in a year. Which comes to almost 5 pounds, since you'll lose one pound for every 3,500 calories cut from your food intake. Make another food substitution, and you're up to 10 pounds. Beyond that, the sky's the limit. Here's your meal-by-meal planner.
BREAKFASTDon't skip breakfast. A good breakfast is the most crucial part of any healthy weight-loss effort, as it revs up your energy level and metabolism for the full day.Homemade raisin bran Description: Mix one cup of Total cereal, a packet of raisins, and 1 cup nonfat milk. This simple home recipe with 244 calories fortifies you with 100 percent of the Daily Value for most vitamins and minerals, boosts your protein intake by 12 grams, and gives you a sweet, natural fiber and sugar source.You'll Save: 50 calories, 6 teaspoons of sugar, and 5 grams of fat compared with ready-to-serve raisin bran doused with a cup of 2-percent milk.Scrambled whites with greensDescription: This low-fat, scrambled-egg alternative provides 54 grams of high-quality dietary protein in just 255 calories. First, spray your frying pan with fat-free Pam. Then pour the equivalent of four servings of Eggology egg whites (or Second Nature or Egg Beaters egg whites) in a bowl and blend with 1/2 cup spinach and 1/2 cup mushrooms. Heat the pan until the Pam starts to bubble, pour in the eggs, and fry until the eggs are nearly dry. You'll Save: 40 calories, 100 milligrams of cholesterol, and 13 grams of fat compared with two normal scrambled eggs.Balanced Diet ShakeDescription: For something cool, tasty, and nutrient-filled in the morning, try a shake or smoothie. The Balanced Diet nutritional drink provides 180 calories with lots of complex carbohydrates, vitamins, and minerals in a naturally flavored French vanilla or chocolate royale. Each serving includes 5 grams of dietary fiber and 10 grams of soy, or 40 percent of the daily minimum now recommended by the American Heart Association. You'll Save: 60 calories daily and nearly 6 grams of fat compared with many other similar drinks.Frozen fruit smoothieDescription: You can prepare your own personal antioxidant-filled fruit smoothie like the following one that runner Bruce Shapiro used to lose 30 pounds over the last few years. Combine and blend: one cup frozen, unsweetened blueberries; 1/2 banana; 1/4 cup wheat germ; and water.You'll Save: 200 calories for each 2- to 3-cup serving, compared with many store-bought and canned smoothie beverages. Toasted plain Lender's Bagel with natural jamDescription: Sure, a frozen bagel can't match a fresh one, but it's easier to obtain for many people, and a little toasting brings it to near perfection. Just spread with your favorite natural jam. You'll Save: Anywhere from 160 to 360 calories and more than 10 grams of fat compared with similar bagels bought at Dunkin' Donuts and other outlets where the bagels are spread with cream cheese.
LUNCHLunch is the second-most-important meal of the day in your weight-loss plan. It boosts your energy level and regulates your metabolism to keep you on an even keel.Boca Burger Grilled Vegetable burgerDescription: This zesty, soy-based vegetarian alternative to the high-saturated-fat American BBQ staple contains hints of zucchini, red-bell pepper, garlic, onion, and even a couple of cheeses. It tastes great and provides a good dose of protein. Add some lettuce, tomato, ketchup, or your other favorite toppings, and you'll hardly notice the difference from the traditional burger.You'll Save: Up to 180 calories and 19 grams of fat compared with a typically-grilled 3-ounce beef burger.Alvarado Street sprouted wheat tortillaDescription: It's easy to make your own delicious wrap and save hundreds of calories. With this tasty, organic, whole-wheat tortilla you'll have no trouble fixing a quick, hearty lunch. Boost your vitamin and mineral intake by loading on a handful of greens, shredded carrots, tomato, and peppers along with grilled chicken, lean meat, turkey, or a bean-based filler.You'll Save: Anywhere from 50 calories and 5 grams of fat to much more if you customarily buy a commercial wrap drowning in mayo, oily toppings, or greasy chicken.Subway roast beef sub sandwichDescription: Can't live without meat? You don't have to. Meat is a great source of protein, iron, and several important minerals, and the Subway lean 6-inch roast beef sub contains just 264 calories and 4.5 grams of fat in a meal perfectly balanced with lettuce, tomato, and vegetables.You'll Save: Nearly 100 calories and 12 grams of fat compared with a tuna salad sub, and more than 20 grams of fat compared with the classic meatball sub. Health Valley chili Description: The right soup is always a great part of your weight-loss arsenal. This can of fat-free chili is tasty, easy to prepare, and filled with healthy fiber. You'll Save: 200 calories and 22 grams of fat compared with other prepared and restaurant chilis. Tossed salad with croutons instead of salad dressing.Description: You know that green salads make an important contribution to your day's eating, but you've probably never thought of them as an expression of art and adventure. Here's your chance. Instead of drenching your salads in high-fat dressings, decorate them with croutons, beans, or fruit.You'll Save: 100 calories and 28 grams of fat when you add 1 ounce of croutons and 1/2 cup of beans, peas, and raisins to your salad in place of 1 ounce of an oil-based dressing. You'll also increase your intake of iron, folic acid, Vitamin C, and fiber.

Run Easy on a new course

2007-09-09T21:35:00.000-07:00

It is good to enjoy a new course. Run easy is the Mantra. A easy run is good.

design your running diet

2007-09-08T20:13:00.000-07:00

Three runners head out for a noontime five-miler. Each had eaten a yogurt an hour before. Midway through the run, one runner says he's feeling strong and asks if anyone's up for a few extra miles. The two other runners grunt their response, one indicating fatigue, the other expressing a strong desire for a pack of Tums. Sound like a riddle? In a sense, it is. All of the runners followed what the experts advise: eating an easily digestible food an hour before a run. But save for one person, they battled fatigue or stomach trouble. Where did they go wrong? "Runners know intellectually that food affects performance, but most don't take time to really examine what works best for their running," says Lauren Antonucci, R.D., marathoner, Ironman, and director of Nutrition Energy, a sports-nutrition consulting practice in Manhattan. "Once you have the basics for running, you need to individualize your approach to improve performance." Foods that leave one runner feeling strong may leave another feeling depleted, or worse. "Runners are different sizes and genders, and they run at different paces, all of which changes their calorie and carbohydrate needs," says Antonucci. "Plus, some people have stomachs of steel, others have sensitive systems." To find out what works best for you, you have to experiment--and take good notes. Experiment of OneRunners are more than just what they eat. Training, how well you slept, stress, and the weather--not just what, how much, and when you ate or drank--affect how well you run. "Keeping detailed notes about all of these factors in your training log will help you determine what's most affecting your running," says Leslie Bonci, R.D., a nine-time marathoner and director of sports-medicine nutrition at the University of Pittsburgh Medical Center.It's impossible to control all these variables, but having them down on paper enables you to make informed decisions about your nutrition. Say, for example, early morning workouts leave you feeling beat, despite steady training and plenty of sleep. Nutrition is the likely culprit--and an easy fix. "Most of what we eat the night before is used up by morning," says Bonci. "If you're putting in an easy hour, that's not a problem. But eating a few hundred calories before an intense or long run could be all you need to keep your energy up." (For other common mistakes and solutions, see "Fast Food Fixes," right.) To ensure you're seeing the whole nutritional picture, record how well you hydrate and what you eat before and after a run--the two meals or snacks that most affect your workout--as well as quantities and the time of your meals. Start by chronicling your usual eating patterns for a week, then "change only one aspect at a time, whether it's when you eat, the kind of food, or the amount," says Bonci. Test that change on three to seven runs. In doing so, you give yourself time to uncover fueling nuances, such as whether an extra half hour of digestion relieves side stitches, or whole bagels weigh you down. "If you're eating an easily digestible carbohydrate like a banana or a granola bar, and it's not working for you, try eating less or eating earlier," says Antonucci. Also take a look at the nutritional ratio on your plate. "Ask yourself, 'Am I shortchanging myself on carbs, fat, or protein?'" says Bonci. Your breakfast of two scrambled eggs, a yogurt, and a glass of OJ might be fine on rest days, but replacing the eggs with oatmeal on days when you run at lunch would boost your carb supply and, therefore, your energy. Or adding protein like nuts to a prerun snack of pretzels could help you feel more satiated before an evening run. Dedicate at least two weeks to your trial-and-error period, but be open to as many as eight. "How long you experiment depends on what you uncover," says Antonucci. Explore your eating when you're doing a variety of running workouts in order to see how changes impact various workouts. If you work on your fueling while preparing for a race, do so early in your training; the last four weeks before a race is the time to stick with what's worked best up to that point. Make analyzing your fuel as habitual as logging your miles, and you'll likely find yourself with extra energy. Not to mention a happy stomach.

Run Easy Harder

2007-09-07T01:59:00.000-07:00

Fun from running is experiencing a easy run and achieve hard results. Either the distance target is a tough one or the pace of the day is the hard one. Both gives a joy and puch. Its builds great confidence and satisfaction.

Running is not just about the keeping fit physically but mentally too.

Plan weekly targets

2007-09-05T06:24:00.000-07:00

Weekly targets gives the focus to live with. This makes the muscles strong for the marathon. The science is plan is the easy / quality run in such a way there should not be any injury.

Marathon Pace Goal

2007-09-03T23:02:00.000-07:00

Tune-up racesRun one or two all-out tune-up races in the weeks before the marathon taper to get a time that can be converted to a sensible marathon goal time.

Try Greg McMillan's "McMillan Running Calculator" (at mcmillanrunning.com) to convert your race times to marathon-equivalent times. Just remember that the longer the race, the more accurate the "conversion"--and the more time you need to allow between the tune-up race and the marathon itself (at least two weeks for a 5-K; four weeks for a half-marathon).

Yasso 800s

A number of our panelists suggested doing this workout to help you determine a realistic marathon pace. Three or four weeks before the marathon, do a track workout of 10 x 800 meters with a 400-meter jog. You should be spent after the last repeat. The average of your 800 times is a good barometer of how fast you can run in the marathon--but in hours and minutes instead of minutes and seconds.

Magic miles

Jeff Galloway has his runners do a "magic mile"--an all-out mile on the track after a warmup--once every three or four weeks. Multiply that time by 1.3, he says, and you get a good marathon-pace goal

eat like pro

2007-09-02T21:22:00.000-07:00

Since we are following the running streak and keep objectives on pace and mileage. We are no less than a pro. In order to maintain our training, it is important to have decent diet. The tmumb rule should be calorie loss + claorie required.

Like if we loose 200 calorie, and our daily requirement is 1800. The daily calorie should be than 2000.

Also, it is important to fill calorie with right food. 60% carbs , 30% proteins and 10% fat and minerals.

Diet is important to fight injury and build strenght. Since when we give every day back and enjoy our run, so it is important to refill with loads of energy.

Run easy for better muscles

2007-08-27T23:35:00.001-07:00

When we run on a fixed course , we run with a mix of moderate, fast and slow pace. This makes the run joyful and relieve lot of stress from muscles.

The good science is to package the mix for a fun run.

Run with Care

2007-08-24T05:43:00.000-07:00

long road and good run should be the objective. More sweat will be best for good health. This makes the hobby exciting.

2007-08-22T21:35:00.000-07:00

HEAT AND EAT
For options at every meal, stock your freezer with a variety of items that marry flavor and convenience
For
options at every meal, stock your freezer with a variety of items (such as the
ones listed here) that marry flavor and convenience: mixed berries for
smoothies; sliced peaches for a morning oatmeal-and-brown-sugar cobbler; a
vegetable mix to add to pasta; soy crumbles, which can be tossed into a
stovetop marinara sauce or stew for a protein boost; and superfast meals like
frozen lasagna.
Postrun Breakfast
Morningstar Farms meatless "sausage"
patties Pair with a slice of tomato and an English muffin or a bagel for a
breakfast "burger."
OR
Dr. Praeger's sweet-potato pancakes Serve with
hard-boiled or scrambled eggs for a perfect carb-and-protein recovery meal.
Lunch
Boca Burger Add protein to a salad of leafy
greens, tomato, and cucumber, or serve on a whole-wheat bun with tomato and
avocado.
OR
Rice Expressions brown rice Microwave with
canned black beans, diced tomatoes, and frozen corn to boost your carbs for an
evening run.
Prefun Snack
Kashi Go Lean waffles Spread one waffle with
one tablespoon of peanut butter (180 calories), or top with berries and low-fat
cottage cheese.
OR
Banzai Frozen Sushi Defrost four pieces of a California roll (190 calories) or
shrimp roll (230 calories) in the microwave for 45 to 90 seconds.
Dinner
Tyson Fully Cooked Seasoned Steak Strips
Stir-fry steak, green pepper, and onion for a delicious fajita fix. Also try
the seasoned chicken.
OR
Contessa Shrimp Mediterranean Serve this tangy
vegetable-and-shrimp pasta with Tabatchnick frozen vegetable or split-pea soup.

Body is the judge

2007-08-19T20:32:00.000-07:00

Body should decide the pace of the day. When course is fixed it becomes extremly important that pace should be such which should help the body.

Body is a computer which calculate ambiton, conditons and energy levels. This decides the output in the form of pace on a fixed course. It is a great science.

Energy levels are charged up with emotions also. Energy is controlled by emotions. To have high energy levels one should keep the emotions at bay.

Potato : Runner's Good Friend

2007-08-16T21:18:00.000-07:00

For many runners, pasta is such a staple that meal-planning means choosing between penne and linguine. And for good reason: Pasta is high in carbs, it's easy to prepare, not to mention it's tasty. But runners who fuel up on only noodles may be overlooking a carb source that's just as good, if not better: the potato. Baked, mashed, or boiled, potatoes actually provide more energy-delivering complex carbohydrates than a cup of pasta. All varieties--russet, red, yellow, purple, and sweet--contain impressive quantities of vitamins and minerals. Plus, they're easy to digest and prepare. "People often assume that because potatoes are white, they're a nutritionally empty food," says Tara Gidus, R.D., a spokesperson for the American Dietetic Association. "But the opposite is true." Potatoes are actually the most popular vegetable in America, but sadly more than 50 percent of those are fried--turning them into a nutritional disaster, which helps account for their bad rap. It doesn't have to be this way. "A large baked potato is just as effective as pasta at getting runners ready for a hard or long workout," says Gidus. "Runners can't go wrong with potatoes."

Play every day

2007-08-15T07:33:00.000-07:00

Since I am running streak, run every day is the motto. It burns good calorie and make me fit.
This brings a great deal of good discipline and great confidence. This makes me committed to the religion which i have adopted.

I accepted this and i will follow this religion till the end of my life.

When in pain, go cool

2007-08-10T06:13:00.000-07:00

This is a great mantra to remain cool when there is pain. In order to keep the objective of running streak and fixed mileage it becomes necessary to run at a pace suitable for the body in the given condition.

Achieve Landmarks

2007-08-08T20:36:00.000-07:00

In a long term running sessions, we tend to achieve landmarks like first 1000 miles, 100,000 calorie burns, 10000 minutes. They keep on building on.

Looking at these milestones reinforce the point that we are runner and its a journey and we have to do alot before we go off.

Listen to Body, do not overdo

2007-08-07T22:09:00.000-07:00

There is a merit to listen to body and plan. Experiment and then judge the response. Overdoing is harmful which can lead to serious injuries.

we have to excel, that is objective

2007-08-06T21:30:00.000-07:00

We run and we excel in life. We live healthy through out the day and keep thinking innovative like a ignited mind. The very essence of life is to live best.

Running helps us to score better.

Love to fight the conditions

2007-08-05T21:50:00.000-07:00

Some time climatic conditions can be tough. Beat them is the real thing. To beat weather needs a strategy and it is very real time how to beat it.

More than physical capabilities it need mental preparedness.

A Disciplined Runner

2007-08-04T21:36:00.000-07:00

I m a disciplined runner. Since I have make myself responsible for a schedule, I will follow it with great vigour. I am determined and disciplined.

Run with modulated heart beat

2007-08-03T20:48:00.000-07:00

We pump heart to get more oxygen to run fast. In order to run long distance, we keep modulating HR. After a while oxygen required in blood comes from muscles. Therefore, muscles get tired. In order to keep oxygen requirement to the level that body should not get tired and we can cover longer distance with ease it is important to keep modulating the HR.

running is a promise to self

2007-08-02T20:42:00.000-07:00

Running is like a promise made to self. This is followed to be true self. This gives the feeling of completeness. A great amout of confidence is generated after the run.

Run with passion

2007-08-01T07:05:00.000-07:00

It is important to have passion to live. This gives a great reason to live. This ensures that we are not working but living a great life.

Running and scoring gives a great reason to keep moving. I am happy and delighted to live great with running. Any reader of this blog should contribute to this.

No excuse for running

2007-07-30T21:39:00.000-07:00

if committed to running, there is no excuse for running. Even in fever, running streak can be maintained. It just require a short run and with relax.

Fix up the routine

2007-07-29T21:50:00.000-07:00

Its a long journey to prepare for the run. It takes 4 to 6 wks to make up for the run. Therefore we should make it very clear on the routine. This routine comprises:

1. Time to run
2. Course to run
3. Clothes to wear
4. Time to complete
5. Food to eat
6. Time to relax
7. How much water to drink
8. Interval planning
9. Running Posture
10. Modulation in pace

Do weekly 30 km weekly for the 21 k marathon

2007-07-27T21:50:00.000-07:00

For first 2-3 wks run 30 k per month.

There is no need to work on pace.

there should be break after 2 days.

one has to decide on planning like heavy loading in begining oe equal every time or gradual build up.

Remember Finish Line

2007-07-26T19:55:00.000-07:00

In marathon running, it is important to remember the finish line and the joy of completing the run. This gives lot of joy and build lot of integrity. This proves that you are capable of fulfilling your commitments.

This is the reason each marathoner is a great gentlemen on earth on which you can rely. This set in the military culture in A HUMAN BEING.

Practice Modulation

2007-07-25T22:13:00.000-07:00

In marathon it is important to be having pace modulation which serves two purpose : One is building pace to keep up the time and the other is rest to feet at regular interval. One should do regular practice to keep up the pace and modulating in between.

Prepare for Delhi Half Marathon

2007-07-23T21:46:00.000-07:00

28th Oct is the date for Delhi Half Marathon. Its a 21.095 k course and a good course. Timing of the marathon is fantastic, when the temperature will be settled down well for runners. I am aiming for 1:45 min for the marathon. Few points to keep in mind.

1. Run at easy pace in begining. Do not hurry up.
2. Take regular intervals
3. Drink water & have some carbo
4. Manage some pace on the course when find right.

I will more info on the marathon training

Good Breakfast after a Run is essential

2007-07-22T22:11:00.000-07:00

A 4 mile run burns 400 calories and overnight rest had also burned lots of calories. So there is alot to be filled. Besides, muscles are tired and they need to be refreshed with loads of energy.

After run, king size breakfast is must do. This gives the great start to the day and keep body filled with energy for the entire session.

Run with knee protection

2007-07-19T22:17:00.000-07:00

We run on road and most of the time roads are not flat surface. They have bumps and pitfalls. There is a risk of leg getting twisted on such surface while running.

Knee protection keeps the knee intact and prevent it from twisting and any other injury.

This helps in having long runs with out any major problem.

Run till you have life

2007-07-18T21:30:00.000-07:00

Running is highly spritual. This is like a prayer every day. This make us pure and clean. This makes us disciplined. This makes us energetic. This makes us fit & young.

As Budha said 'donot mourn of past, donot worry about future, live the present with full energy'. This is the essence of life and running helps us to live present with full energy.

slow running is good to have relax running

2007-07-17T21:45:00.000-07:00

Slow run helps to relaxes muscles, heart, lungs. Body get a good break in between fast or moderate running. Body smiles and feel relax.

A good shower helps to relax muscles.

maintain running at moderate pace

2007-07-16T23:41:00.000-07:00

It is wise to have the weekly target and modulate daily pace to work on the targets. It makes it very calculative and sporty.

Meal a before night helps in a big way to decide the target. A good energy meal helps to decide the pace target the next morning.

Energy consumption on the day also decides the pace and course target.

Running is Life

2007-07-12T22:49:00.000-07:00

Maintain running schedule is the way of life. This makes the entire day exciting.

The whole day is bliss with oodles of energies. The most important part is the discipline which structure the life.

Use tools to run your goals

2007-07-09T21:40:00.000-07:00

Having spent part of my professional career fixing motorcycles for a living, I know a lot of mechanics. The good ones have a whole arsenal of tools, some of which are so specialized in function that they hardly ever make it out of the toolbox. But on those rare occasions when a double-headed, reversible, ratcheting, 90-degree Phillips screwdriver is called for, these guys know that nothing else will do the job.Of course, I also know mechanics who think the only three tools you need are WD-40, duct tape, and a hammer. Their theory: If it moves and it shouldn't, use duct tape. If it doesn't move and it should, use WD-40. And if all else fails, use a hammer, since one swift blow can address either situation. For a long time, the only running tool I used was a hammer. That's because I was sure running could be reduced to just two simple goals: going farther or going faster. Going farther was simply a matter of going farther, right? If I could run three miles today, then surely I could run four next week. Once I was at four, I could certainly extend it to five. And going faster, well, just meant going faster. If I could run a mile in 11 minutes, I'd put in a little more effort and run it in 10 minutes and 30 seconds. Then even more effort would get me down to a sub-10-minute pace. From there it was just a matter of trying harder until I was winning my age group. All the training techniques in the world just confused the issue. I simply needed to keep hammering.Or so I thought, until I stopped improving. Turns out sheer effort (the running tool equivalent of a hammer) will only take you so far before your performance plateaus, or worse, you injure yourself. To become a better runner, you need to draw from a big toolbox. You have to know about anaerobic thresholds, intervals, and hill repeats. And beyond training tools, there are "accessory" tools, such as the right pair of shoes, socks, and shorts that can also help you become a better runner. It's amazing how even a dab of BodyGlide in just the right spot can make all the difference in the world between running well and running poorly. Whether you want to increase your strength, speed, or stamina, you have to know which tools you need-and how to use them. Take rest, for example. As a beginning runner, I thought there was no need for rest. A day off was just a 24-hour period when all my hard-won fitness would fizzle away. But then there was my running buddy Lee. He used to time his rest days as precisely as he timed his workouts. Sure his wife would get mad when she asked him to help carry in the groceries and he'd say he still had 22 minutes left to rest-but Lee never got injured. After dealing with a succession of sore muscles and achy joints, I eventually learned just how important rest is as a running tool. And not one to use as infrequently as a double-headed, reversible, ratcheting, 90-degree Phillips screwdriver. Instead it's a tool I need to employ regularly if I want to run well for the rest of my life-a tool to keep me out of the body shop as long as possible. Waddle on, friends.

Run with Mouth Shut

2007-07-08T22:03:00.000-07:00

If we can run with mouth shut for 3 laps and open for more breathing in 4th lap, this will improve our stamina to run faster and better.

I have been doing this for the past 2 days. This was great experience. I did not out of my breath in the first lap itself and also i was able to use my muscles to give performance in running.

I am trying this for another one month to experience more about it.

Run your Age

2007-07-05T22:00:00.000-07:00

In some sports, by the time you're old enough to drive, your best performances are in the rearview mirror (women's gymnastics comes to mind). Not so with running. Last year's top 10 performers in the 10-K were about 22 years old, while the fastest marathoners were, on average, 29. True, these athletes are a long way from retirement. But physiologically speaking, a little maturity can help running performance in endurance events.As children grow, exercise capacity and maximal oxygen consumption increase slowly. At puberty, hormonal changes result in greater muscle mass and bone density, as well as dramatic increases in VO2 max and running economy. Our capacity for endurance training continues to increase as we approach full physical maturity in our early 20s. It's then that we theoretically begin our golden decade of running performances, since sometime after 30 our peak physiological function can start to decline.But anecdotal evidence suggests that we can maintain our running peak well into our 30s and beyond if we choose our race distances and training strategies carefully. That's because certain age groups are physically better suited for some running events than others.Early to Mid-20s: 5-K and 10-K races are great for 20-something runners. The body is physically mature enough, and certainly strong enough, to race fast 5-Ks regardless of whether or not you ran in school. For runners who have been competing since high school, a step up to the 10-K distance is the next best challenge, as the body is now ready to handle more mileage.

Dark Chocolate is good for Runners

2007-07-04T21:39:00.000-07:00

As a runner you deserve at least one indulgence--especially one you can feel so good about. Chocolate contains potent antioxidants called flavonols that can boost heart health. In one study, a group of soccer players had lower blood pressure and total cholesterol levels, and less artery-clogging LDL cholesterol after just two weeks of eating chocolate daily. Other research suggests that the chocolate flavonols ease inflammation and help prevent blood substances from becoming sticky, which lowers the risk of potential blood clots. But not just any chocolate will do. First off, dark chocolate (the darker the better) generally contains more flavonols than milk chocolate. Also, the way the cocoa beans are processed can influence the potency of the flavonols. Chocolate manufacturer Mars has developed a procedure that apparently retains much of the antioxidant powers of the flavonols, and their research shows just a little over an ounce (200 calories worth) of Dove dark chocolate per day has heart-healthy benefits.Add to your diet: Besides the obvious (just eat it!), you can add dark chocolate to trail mix, dip it in peanut butter (my favorite), or combine it with fruit for an even greater antioxidant punch. Just keep track of the calories. Buy chocolate wrapped in small pieces to help with portion control.

Running Streak changes life

2007-07-03T23:07:00.000-07:00

A runner is a disciplined soilder. He balances time and energy for his moment of running. Even his travel plan, eating plan & sleeping plan are based on one single objective to live up the running moment.

Get into this program , this is big.

Pace Running build muscles

2007-06-30T20:26:00.000-07:00

if a slow run relaxes muscles than pace running builds muscles. Every 2 times in a wk a pace run is good. The basic funda is to run one lap at the highest pace and rest laps can be slowed down.

This overall improves the pace of the day

A great feeling

2007-06-30T04:12:00.000-07:00

Set the target and go for it. It takes the discipline of an Army Officer to be perticular about the target. Always remain focus on the target.

It brings lot of confidence and joy. This I think is as good as celebrating life.

The greatest joy is in seeing the sweat all over the body.

Run at any Cost for your dream

2007-06-28T21:56:00.000-07:00

"You have to have a dream so you can get up in the morning."

This is true and when your dedicated to running , you have a target too and that target cn be dream. Realizing dream is a great job.

When I completed my 4 mile run today, I felt so great mainly becasue I could manage to fulfill the targets.

Run at any Cost even tired

2007-06-27T22:51:00.000-07:00

A tired body can also perform. There is no excuse. A true runner can run in any condition.

I had a great run today for 39 min to complete my 4 mile but I am happy to be the part of the running streak.

I am happy and very happy.

Run at any Cost

2007-06-27T05:37:00.000-07:00

I felt great when I have run on my biz tour. I have come to banaglore and started at 4 am in morning. Time was not sufficient to do run in morning. We made a program to take our 2 hrs between the meetings and go for run in a gym. This was very rewarding for me. I managed to accomplish the program and run in between meetings with a shower was very refreshing.

SO RUN AT ANY COST. THERE IS NO REASON FOR ANY BODY FOR NOT RUNNING.

Asset building : Perseverance

2007-06-25T21:01:00.000-07:00

Long distance running is particularly good training in perseverance

Perseverance is the asset ones build on running. Running develop the human skill of perseverance.

Running is mainly done by mental strength than by physical capabilities. Lot many people have the physical capabilities but all of them cannot run, unless they think of it.

Learn Perseverance from Running.

2007-06-25T20:57:00.000-07:00

Long distance running is particularly good training in perseverance.

Running build stamina and perseverance. Running is not done due to the physical strength but mainly due to the mental strength. This is the biggest asset which an individual build by virtue of Running.

Inching towards Goal

2007-06-24T22:10:00.000-07:00

Running is the metaphor of life. You take out what you give in. This is the best funda of living life.

More you give better you get. So Live on.....

Win your Target

2007-06-24T04:51:00.001-07:00

I had a great run today. I set the target for 6 miles in a humid summer. It was tough even to think of it. But one thing which I believed in " you do what you think". I prepared myself and enjoyed the run. I think if I am not getting my run target, i will have the bad mood and this discturb me and my family the entire day.

And the result was , I finised 6 miles and that too in the time target. This is the greatest feeling of any runner.

Slow Run become faster steadily

2007-06-23T07:53:00.001-07:00

You have planned a slow run but still making a plan of improving pace, then we can see body responds to the target pace and we will get our objective.

Body respond to what we think. We achieve what we think. This is a great phenomenon.

I have experienced it many times and got success.

So think and do is the objective and leave rest in the hands of god.

Slow run is a good incentive

2007-06-21T19:09:00.000-07:00

A slow run is exciting and gives relax to muscles. It prevent injuries and pain.

Today I was not feeling like running due to late night and travel. I was supposed to maintain the running streak and so slow run was a good solution. I had a exciting run and managed to maintain my streak and also the fundamental of 6.4 K run per day on the course.

Great to have a mix of fast and slow. It builds great run.

Living the Pain

2007-06-20T00:58:00.001-07:00

Good thing about Run is absorbing the pain. Living the pain build endurance and muscles get excercised completely.

So Run and Pain are made for each other.

Run Moderate and be Fit

2007-06-19T00:48:00.000-07:00

To maintain continuity, the best method is to run moderate, fast and slow at regular intervals. It build various capabilities in our body.

It is the biggest mantra to remain fit.