Some Advice to keep running

1) Push yourself  If you always run along at the same pace you are not training your body to be fitter or stronger so it just plateau’s. A good way to mix things up is to try Fartlek training. This means running for short sprints in between your long runs. I.e jog at your usual pace, then focus on a landmark in the distance and sprint towards it, then continue your usual jogging pace.  

2) Keep on moving
Essentially, running is the most natural form of high impact exercise we can do. It’s just walking at a faster pace. Many of us fatigue because we start too fast. Slow the run down to ensure you conserve your energy and just focus on putting one foot in front of the other. Whatever your goal is, to achieve it you need to keep on moving.

3) Cross train
To be a better runner you need to condition your muscles. It’s important that you use resistance and you mix up your training to avoid injury. Try bike riding or an x-trainer in the gym which is the same movement without the impact. Swimming’s great also. 

4) Change of scenery
A road or footpath is never completely even so running the same route over a long period of time could have serious effects on your posture, hips, ankles and joints. Change the direction of your run and route to avoid injury and enjoy the new sights.

5) Run outside 
Running indoors is good  but you just can’t beat the great outdoors.  Fresh air allows you to take in more oxygen for the body, using your lungs to their full capacity. Also with cars, trains, busses and working in an office all day, you forget how much our body craves nature and how it relaxes the mind. 

6) Run with a friend
Nothing pushes you more than sharing your motivation with a friend. Exercising with a friend will get you out of bed when you’re having the ‘I can’t be bothered day’ and the catch up chat whilst running involves great breath control! 
 
7) Wear the correct shoes
If you have pain in your knee, back, hips or shins it could all be down to the shoes your training in. Make sure you get fitted in a correct running shoe that supports your foot to reduce the impact on your joints when your foot hits the ground.

8) Keep track
Keep a record or log book of what distance your covering and try to gradually increase it. Whether it’s 100m to 1km at a time, work within your own limits, not anybody else’s. 

9) Eat right 
Your body needs fuel to function. If you increase the amount you are exercising you need to make sure you are eating the right foods to support your activity, otherwise you open yourself up to fatigue, poor performance and injury. Make sure you are eating enough good carbs for energy (vegetables, fruits and seeds) and lean protein (like white meat and fish) for muscle repair. 

10) Listen to your body
Just as much as exercise is good for you, so is taking rest days. If you are training hard everyday, your body will eventually burn out. Your muscles need to repair and when you ignore the signs and overtrain you increase your chance of a whole list of injuries and fatigue. Remember peak performance and results comes from a balanced body and mind.  

….and finally, HAVE FUN. Exercise is sometimes hard but it should always be fun and enjoyable. After-all its all about you, “you only get one body, look after it and it will last you a lifetime”   source: Sweaty Betty

Muscles used during running

Ever though how many muscles are used when you are running????


Well including the leg muscles, which take the main pressure, the back muscle and the stomach muscles also get effected. These come in play to support your spinal cord while you are running. At times, people complain that they have pain at the lower back when they run fast or for a longer distance. This is due to the fact that your upper abdominal work hard to support the spinal cord while you were running.


The stomach muscles hold the whole of the upper abdominal area ensure that the spinal chord is not slipped.


Coming back to the main muscles, that is leg muscles; there are many leg muscles which are supporting us when we are running. These can be classified as Primary muscles.



The quadriceps femoris (quadriceps) --> is actually a muscle group that comprises several ones on the front of a thigh
The hamstring --> comprises four on the back of the left or right thigh and they move the knee joint
The gluteus maximus --> is one of the three gluteal muscles, is the most superficial and largest among them, and is the primary contributor to the shape of the buttocks. The primary purpose of the gluteus maximus is to maintain the trunk of the body in the erect posture — that is, to extend the hip. This explains why other primates, which ambulate on all fours, tend to have much flatter buttocks than the buttocks of humans
The iliopsoas --> with the psoas major doing the majority of the work — supports hip flexion
The calf muscle --> is to plantar flex the ankle and to flex the knee

The biceps brachii --> is a muscle on the upper arm whose purpose is to rotate the forearm and to flex the elbow. Because running is more efficient when the elbow is bent, the biceps brachii supports running

The upper abdominals --> comprises the muscles in the upper half of the abdomen

The lower abdominals --> comprises those in the lower half of the abdomen.

Together, the upper and lower abdominals support the core strength that runners need for maintaining good posture, which is crucial for maximizing performance and avoiding injury. Because running can cause a lot of rotation of the spine, it is important to have strong upper and lower abdominals to stabilize the spine and to minimize the dissipation of energy during the transfer of power to the extremities

Running on a regular basis has many benefits, including weight loss, stress relief and maintaining a strong and healthy body.

Running songs

Listening to music when you are running can provide a much needed motivation and "pump" that is needed for you to keep going. Here are some of the songs that we could find for you.


Hindi


Dol Dol & Fanaa from Yuva
Koi Kahe from Dil Chahta Hai
All of the Kaal songs
Dance pe Chance and Haule Haule from Rab ne Bana De Jodi
Marhaba from Deewar
Aisa Jadoo from Khakee
Dil me bajee guitar from Apna Sapna Money Money
Bure Bure, Sya Na Say na from bluff master
Nach Baliye from Bunty aur Bubly
Ishq Samunder from Kaante
Lots of Daler Mehndi Songs
Chaiyya Chaiyya from Dil se
Songs from Race
Mast Kalander from Hay Baby
Bhool Bhulaiya Title song
Dhoom Title song
Desi Boyz Title song


English


No One - Alicia Keys
Crazy in Love - Beyonce and Jay-Z
Thnks fr th Mmrs - Fall Out Boy
SexyBack - Justin Timberlake
Stronger - Kanye West
Girlfriend - Avril Lavigne
Makes Me Wonder - Maroon 5
How Far We've Come - Matchbox Twenty
Suddenly I See - KT Tunstall
Rehab - Amy Winehouse

Running Moms - Part 1

It's the most difficult thing to start exercising after giving birth to a new life. Be it first or third baby, the body is in the same state of changes and unrest. Weight gain, lack of sleep, screaming child etc. can be a challenge to a new mom. Having an healthy body can help in controlling things mentally and physically.

It's important to take care of yourself, especially at this time. In fact taking care of yourself will only enable you to be a better mother. Before you start to run, make sure you consult your gyno about "when to start". Starting too early can lead to complications and starting too late can be really late!

Short term, even if just for 20 minutes will make you feel amazing and give you more energy to get through the day no matter how exhausted you were to begin with. It will even help you sleep better in those few hours of sleep your baby allows you. In the long term, it will help you loose that pregnancy weight and get you feeling good about yourself. So let's get started!

The first few weeks -- or even months -- may be extremely difficult, both physically and mentally. But consistency is key -- keep at it! After the first 4-6 weeks, the running will get easier and feel more "normal", and you'll start seeing more and more results.

It's important to get help from others; without the support of family you cannot be consistent. Be creative when thinking about possible childcare options. For example, you could watch a friend's child while she runs, and then go out for a run while she cares for your little one.
Proper nutrition and hydration is important for you, especially for breastfeeding moms. If you're breastfeeding, you need about 500 extra calories a day.

Carbohydrates should be close to 65% of your total diet as you are running, proteins should make up close to 15% of the daily diet. Fat should be some what 20%; make sure you do not cross this 20% as it can quickly pack on the pounds. Stick to foods low in saturated fats and cholesterol. Foods such as nuts, oils, and cold-water fish provide essential fats called omega-3s, which are vital for good health and can help prevent certain diseases. Most experts recommend getting about 3,000 mg of omega-3 fat a day.

Calcium is another important element, good sources of calcium include low-fat dairy products, calcium-fortified juices, dark leafy vegetables, beans, and eggs. Your goal should be 1,000 to 1,300 mg of calcium per day.

Drink at least 8 glasses of water in a day. This will help flush out unwanted minerals from body and reduce the tendency of stone formation in vital organs.

In the next post under "Running Moms", i will cover different forms of exercises that a mom can take up to start with. Keep watching !!