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Archives for November 2017

November 22, 2017 By Parwage Alam 8 Comments

How to select your running Shoes?

running shoes1

If you indulge in a kind of fitness, you will realize that almost all kinds of workouts require decent sports shoes. Based on what is your fitness regime? Whether you are a runner, or you play a racket sport, or any other sport, or just train in the gym, depending on the workout or the sport, you have to have appropriate shoes.

The injury caused by inappropriate shoes can needlessly derail your fitness routine. Strenuous outdoor workout or long distance running puts an increased amount of pressure on your feet and therefore wearing the right shoes are important to prevent injury.

The next most common question asked by people is what shoe do I buy? Whether you are a pro, intermediate or beginner in running, shoe shopping can be tricky. The technology is constantly changing and there is continuous research happening on this front due to which new products, foams, and materials are being invented every year. This is creating confusion among runners and they do not know what to believe and what not to believe.

Some common mistakes Runners make while buying Running Shoes.

  • Wrong foot measure leading to wrong shoe size impacts running.
  • Confusing volume with the width of the shoes. Should I buy with more cushioning or less? And, end up selecting the wrong one.
  • Buying one size bigger than your original size and they trying to adjust the size by wearing thicker socks, this hinders running practice.
  • Following your Runner Friends. If you are a beginner and you have a friend who is a good runner, you always end up buying the same shoes which your Friend is using.
  • Wrong reviews about shoes. Nowadays people start purchasing shoes online and their online seller can easily manipulate the reviews by giving fake reviews. Which misguide the people who buy their shoes on the basis of Reviews.
  • Cool dashing Shoes. Sometimes you end up buying the shoes only because it looks cool and enhances your personality.
  • Discount and Offers – Some stores trying to clear their stocks and run some attractive offers, please avoid such offers as all shoes have their life and these shoes under offer has already spent their life on a shelf.
  • Buying shoes during the day- Most are unaware of the fact that feet swell during the course of the day. Your feet tend to get bigger at night. Therefore, you need a footwear that fits well—not too tight—during all hours, so always prefer your shoe shopping later in the day.
  • Trying only one shoe– While buying shoes more often than not, most try out only one shoe. I am not sure if you are aware that both your feet are not the same size. Chances are that one shoe will be fit on your one feet but not the other one. Hence,  measure both your feet and then buy a pair of running shoes that fit the bigger foot.
  • Try shoes with the right socks: We always check the shoes by wearing the dress socks which is provided at the store for trial but let me point out here that dress socks are generally thinner than running socks (that has more cushioning), and this affects the fit of the shoes. Always take your running socks with you when you go to purchase running shoes.

Let me now give you some basic information about shoes and all that you need to keep in mind while shopping for your running shoes.

Here is the image of basic Shoe anatomy:

running shoe image 1

running shoe

 

running shoe-image 2

running shoe 2

Running Shoes are divided into 3 parts:

  1. Outsole
  2. Midsole
  3. Insole
  4. Upper

 

  1. Outsole: A rubber outsole is where the bottom of a shoe is made of rubber. The outsole is the part of the shoe that comes in contact with the ground. It’s made of carbon rubber, blown rubber or a combination of the two. It provides durability and traction. The outsole can have many designs, flex grooves, and a split heel

running shoe image 3
2. Midsole:

running shoe image 4

The midsole comprises the cushioning material, mostly a closed cell foam called EVA (ethylene vinyl acetate). Polyurethane may also be used. Proprietary cushioning devices like encapsulated air or gel can be inserted into the midsole foam. Posts are areas of firmer, harder to compress EVA (ethylene vinyl acetate). Plates stiffen the forefoot area of the shoe. Shank stiffens the shoe under the arch and the middle area of the shoe.

  1. Insole: It’s a removable insert that the foot sits on in the shoe

running shoe image 5

 

  1. Upper: This is the material that encases the foot. It’s made from a soft, breathable material. The upper determines how the shoe fits and it has all the fancy looks and design.

The Upper comprises several parts :

➢Vamp and quarter panel

➢Toe box

➢Laces, Tongue, Eyelets, Eyestay, Overlays

➢Heel counter and Heel tab

running shoe image 6

shoe diagram image 6

 

While Selecting a Running Shoe you have to focus on the following aspects:

  1. Road vs Trail vs Track: Road shoes should be more flexible and lightweight than the trail shoes which are sturdier and heavier. Track shoes are designed for traction and speed for various track surfaces.
  2. Women’s shoes tend to be lighter with a softer midsole.
  3. Foot Strike Pattern: How the foot initially contacts the ground – forefoot, midfoot or heel determines the area and level of cushioning that the runner may require.
  4. Speed Work: Performance shoes for speed work are built lighter, narrower and lower to the ground than most running shoes. They tend to wear out faster than normal running shoes.
  5. Injuries and Common Foot Problems: Injuries must be medically evaluated for shoe/orthotic prescription. Common foot problems like black toe, bunions, corns & calluses, ingrown toenails, etc. may find solutions in properly fitting shoes.
  6. The degree of Pronation:

➢ Normal Pronation: It is the inward roll of the foot (about 15%) on landing

➢ Overpronation: It is the excessive inward roll of the foot (over 15%) on landing

➢ Under pronation: It is the insufficient inward roll of the foot

(less than 15%) upon landing.

running shoe image 7

 

Shoes are broadly classified as neutral, motion-control and

Stability/ support on the basis of the degree of pronation.

Tips for Fitting a Shoe:

  1. Measure the size of the foot at the store as sizes differ between brands.
  2. Shoes must be tried on both the feet
  3. Feet swell after exercise or a run so it’s better to try on shoes when the feet are swollen.
  4. Try the shoe with socks and orthotics that will be used.
  5. The toe box should be roomy and shoes comfortable from the start.
  6. Walk or preferably run on a firm surface with the shoes.

Finally, I would like to finish with the great lines of Hal Higdon – Finish: Even if you run slower than expected time, you succeed in any Marathon when you finish.

So keep running !!

November 20, 2017 By Anusha Subramanian Leave a Comment

“All the small changes that I have made has had a positive impact on me”

3

He is just 33 years of age and was on the heavier side at 87 kgs. Like most people, he was conscious he was on the heavier side and had to do something but, never did anything. It was the same usual story of no time to follow a daily regime. He had no daily exercise regime and not so very good eating habits either. But, one chance encounter with a fitness band on a shopping website and things turned around for him. Let us hear from Tarun Chadha how from being a couch potato he is now walking his way towards fitness.

While I was randomly browsing the net I came across GOQii.I just read few things about it and the reviews and decided to buy it. However, I had no specific agenda nor did I give it much of a thought as to what am I going to do with it once I get GOQii? It was a random buy. Prior to buying GOQii, I was extremely unhealthy. I had no exercise regime nor did I eat healthy. I had no plan to follow a healthy lifestyle either, I nevertheless bought the band. And, I set a goal for myself for the first time- to reduce weight to about 79 kg in about 6 months.

Thereafter, I had a call from my coach Dimple Dua. We had a brief chat and she explained a few things but, I was not very serious initially. But, on the second day when she called me again, I heard her out completely and I was quiet impressed that she had gone through all my details and had taken the pain to chalk out a healthy regime for me that included exercise and nutrition. I realized the effort my coach had put in for me.

I decided to follow her recommendations. And, am I glad to say that post availing GOQii services my whole lifestyle has changed for good, there has been a total transformation towards a healthy life. Now my routine includes a daily exercise (Walking 10000 steps and yoga), completely controlled eating habits resulting in a reduced weight of 83 kg within three weeks of being on GOQii. Now, within 5 months I am at 79 kgs thereby have achieved my first goal along with a better mind and body. Overall, I feel good about myself. All the small changes that I have made has had a positive impact on me.

I completely credit my GOQii coach for bringing about this change in me. She has been a good listener and has been able to understand my routine, my schedule and has accordingly helped me to adapt change. In my last 33 years of life no one else has motivated me to be healthy as she has done. She has been prompt in responding appropriately and possesses great knowledge in her domain.

People around me have been surprised with the changes they see in me. They find me positive. Personally, too positive outlook towards life is really helping me in terms of my appropriate relationship with everyone, be more productive at work and it has made me happy in life.My wife and other family members have also seen the change and been impressed. In fact, my wife has already enrolled into GOQIi and she also has Dimple as her coach.

What does coach Dimple Dua have to say about her player Tarun Chadha?

Tarun Chadha has been a dedicated player and is enrolled with GOQii for the last 5 months. Before, engaging with GOQii his weight was 87kg and wanted to lose weight to 79kgs.Tarun belongs to a north Indian family where alcohol and Punjabi tadkas is very common. Tarun, initially had no daily exercise routine and his eating habits were bad too. He ignored many crucial eating habits in his daily meals. But,ever since on GOQii, he is very dedicated and disciplined. He updates his daily logs and keeps me informed on everything he does. He is always ready to take up the challenges I give him. We decided to make a transformation towards a healthy life. Now, his routine includes a daily exercise (Walking for about 25minutes with high intensity,daily clocking 10000 steps and yoga), completely controlled eating habits including healthy meals, controlled meal portion size and also reduced alcohol which has helped him control his fatty liver condition which in turn has helped him reduced his weight from 87kg to 83kg in just 20days and 79 kgs within 3 months. Tarun is now motivated to work towards leading a better and healthy lifestyle.

November 19, 2017 By Anusha Subramanian 2 Comments

“All you want to know about knees and Knee injuries and how to fix it”: Dr Anjana Laungani

Dr Anjana Laungani

Dr. Anjana Laungani

In the last decade or so people have taken to extreme sports like Running (marathons), Ultra Marathons, trail running, cycling and high altitude trekking. But, most are not aware of how to take care of their body or that they should go for a full body assessment to check if all is ok before they start on an extreme activity.

They do not realise that over doing these activities does not help the body in the long run. Many do it because their friends are doing it and many do it because they think this is the only way to prove to people that they are fit, not realising that over doing such extreme sports and doing it without enough knowledge can lead to fatal injuries. One of the worst injuries that people develop is knee injuries.

How can one avoid such injuries while training? Let us understand from Dr Anjana Laungani, a renowned physiotherapist from Mumbai who consults celebrities and has her own brand of a clinic -Physio Rehab in Mumbai tell us how people develop knee injuries and what can be done to avoid and treat such injuries.

She explains that the knee is the most common joint in the body that gets injured and one must understand why that happens. It happens because knees are in between the foot, the hip and the back. Knee sorts of gets whacked around because of any problem that might be there in the foot or in the hip or in the back.

“I call the knee the middle child syndrome, you know how in the family we have an elder child, a younger child, and a middle child gets really whacked around by them and bullied. The knee is exactly treated that way,” says Dr. Anjana.

According to her when one looks at knee injury one should also look at the foot, hip and the back. Because these could actually be the cause of the knee problems. When one is participating in extreme sports, you are not just climbing or running or walking only with your knees, the knee works as a team with the foot, the hip, and the back. This is called the Lower quadrant of the body and they have to work in synchrony with each other.

All those with knee injuries should always get themselves assessed entirety looking at how is the foot alignment. For instance, if you are flat footed you will be prone to injuries. If an individual has a hip muscle which is extremely weak especially the gluteus muscle will he develop knee problems, the risk factor is very high If the individual does not have a very good core muscle that gives him the power to run. Then all he would do is jam the weight of his body into his knee. So commonly according to Dr. Anjana only 20% of people have direct knee problems but 80% have knee problems due to other issues.

It is therefore very important to get assessed and looked at by professionals especially a physiotherapist who can do what we call as a lower limb kinetic chain assessment, these evaluations will give you a very good idea on where the problem is coming from. You need to look at foot you need to look at the hip muscles you need to look at the core muscles which could probably give problems to these areas.

Dr. Anjana says it is best when people approach physiotherapist when they do not have an injury and consult for how to avoid injuries rather than go for treatment after getting themselves injured.

Physio rehab is one such clinic where one does not have to go only when in pain. She and her team work with those who wish to improve their fitness so that they can undertake physical challenges like treks, pilgrimages, adventure holidays, overseas travel etc.

Ranveer Singh with Dr Anjana Laungani at PhysioRehab: Dr Anjana first worked with Ranveer Singh when he had suffered a back injury during the shoot of ‘Lootera’. Thereafter PhysioRehab once again came to his help when he shattered his right shoulder while doing a stunt for ‘Bajirao Mastani’. PhysioRehab helped him come back to fitness and perform all his action shots for the film.

Ranveer Singh with Dr Anjana Laungani at PhysioRehab: Dr Anjana first worked with Ranveer Singh when he had suffered a back injury during the shoot of ‘Lootera’. Thereafter PhysioRehab once again came to his help when he shattered his right shoulder while doing a stunt for ‘Bajirao Mastani’. PhysioRehab helped him come back to fitness and perform all his action shots for the film.

Physio Rehab is a holistic and healthcare physiotherapy clinic and operates in 3 locations in Mumbai namely Bandra west, Malad west and at the Saifi hospital in south Mumbai.

Dr. Anjana has practiced for 25 years and put together this clinic as a vision to be able to provide quality, scientific physiotherapy services to the community which she thinks was lacking when she started 6 years back. “I feel that physiotherapy needs to be approached in a more scientific manner, there has to be proper assessment, proper diagnosis and most importantly patient education. I think the patient first needs to understand what is it that is going on with them? and actually give them a sense of responsibility,” she concludes.

November 18, 2017 By Farzana Chauhan 6 Comments

Are Synthetic Vitamins Good for Health?

vitamins-m4r

Before we explain how good or bad these vitamins may be for your body, let us first what exactly is meant by the term syntheticvitamins. These are basically man made vitamins manufactured in laboratories. Synthetic vitamins form an essential part of the multi-vitamin pills as well as certain processed foods.

Now the question is that why does our body require these artificially prepared vitamins and do these actually add value to our diet or are these rather harmful?

Why should we have Synthetic Vitamins?

Our body requires various essential vitamins in order to stay healthy and work efficiently and our daily diet isn’t loaded with enough of these.Not only our food habits but, the quality of food itself is deteriorating with time. The nutritional value of the food is almost lost because of the intense use of pesticides and insecticides andduring the food processing and refining process. So even if you go for fruits and vegetables rich in different vitamins your body may still not get the required amount. Medical practitioners across the globe thus recommend vitamin supplements. Synthetic vitamins are also added to processed foods to boost their nutritional value.

Are Synthetic Vitamins good for health?

Even as researchers and medical professionals promote the consumption of synthetic vitamins there are theories that advice against these. Certain studies show that synthetic vitamins do not contain as much nutritional value as the vitamins present in natural foods. Synthetic vitamins are not as absorbable and bioavailable. It has even been said that instead of doing any good to our body these may rather prove to be harmful. These may particularly have a negative effect on our kidneys.

While others argue that these artificially prepared vitamins are better than the natural ones. However, it is largely believed that while it is best to get your vitamin dose from natural foods you may go for synthetic vitamins but with caution. It is suggested to go for multivitamins that are prepared with whole food sources such as basil, spinach, carrots and other natural herbs and plants.You should refrain from having vitamin supplements that are prefixed with dl or end with –acid, -ate and –ide.

Studies also reveal that while certain vitamins are better when consumed in their natural form others are better off if had in their synthetic form. For instance, it is better to have Vitamin B12 and B9 in their synthetic form as our body can absorb and digest these more easily as compared to Vitamin B present in food. This especially holds good for older people and pregnant ladies. On the other hand Vitamin K and E are better had in their natural forms.

However, having said that, the fact remains that both the forms of vitamins help in treating and preventing various deficiencies.

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