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February 13, 2024 By Trishala Chopra 2 Comments

Strength Training for Runners: A Comprehensive Guide

Strength training

Dear marathoners/runners, I am sure this blog is going to catch your attention! Do read the article, and I would be happy to answer your questions!

Well, not just runners though! Whether you are a runner or cyclist or if you plan any endurance sport, strength training becomes very important. Everybody wants to be good at the sport they play, so this article will help give you some insights about various topics with regard to strength training.

 In this blog, I shall take you through four main aspects namely

  • What is an endurance sport?
  • Why is strength training and its importance for an endurance sport?
  • If strength training is important, how much is too much or how much is ideal?
  • Which exercises should be included in strength training protocol?

All I knew was running is endurance. I knew of more examples but what exactly is endurance I couldn’t really get through. It’s over time that I learnt what endurance training means. Endurance training uses your aerobic system as opposed to your anaerobic system.

Aerobic system:- Body uses oxygen to produces energy

Anaerobic system:- Body does not use oxygen to produce energy

So why is strength training important for any endurance sport?

I come across runners who say, “I run 5k, 10k and 21k which takes a lot of energy, why should I put exact PRESSURE on my body?”

Here are 3 benefits of doing strength training from runners’ perspective!

  • Your pace will improve, you can run faster!

Your speed matters a lot when it comes to any marathons! What determines your speed?

  • Stride length
  • Stride Frequency

If you are a runner, it is important for you to know that stride length means how long is your step and stride frequency relates to how many steps you take per minute/second.

So the technical formula here is,

 Speed= Stride length x Stride frequency.

But, what does this have to do with strength training? Well, to improve your speed/pace you have to take longer strides and of course faster strides

How to take longer strides?

  • Forcing your legs to the ground.

How to put more force?

  • For this, your legs should be strong.

How to make your legs stronger?

  • By doing strength training.

 So, this shows that strength training is required to help runners run faster!

(2)  With Strength training, your endurance will get better!

“How can strength training make endurance better? Endurance training will make endurance better right?” Well, the answer is that strength training and endurance training both are required and helps in increasing the endurance but the mechanism used is different.

Let me take you through some technicalities but in a way, you will understand. Are you aware of maximal aerobic capacity? Maximal aerobic capacity means the maximum rate of inhaling oxygen by your body during any exercise. Maximal aerobic capacity is also called as VO2max.

Your VO2max is made up of 2 components: Central and peripheral

Central component= Heart

Peripheral component= Muscle

  VO2max = Q x (a – Vo2 difference)

Here is the complete breakup

Q is the Cardiac output

The cardiac output means how much blood your heart is able to pump per minute. This covers your central component

(a – Vo2 difference) where a is arteries and v is veins and this means that the difference between the oxygen in your arteries and veins.

Smaller the difference, more the endurance!

In simple words, it is the ability of your body to extract the oxygen from the blood. This covers your peripheral component

The reason why I have discussed this in depth is, because endurance training works on the central component which is the heart but the peripheral component which are the muscles is ignored. To get the maximum endurance it is important for your peripheral component to be strong and strength training here helps. High repetitions (reps) helps in pumping your peripheral component.

Hence, to improve your endurance you should do strength training.

(3) Strength training helps reduce injury risks!

Runners, I am sure you can relate to this! More kms to run, more risk of injuries! When I say injuries here I am talking about overuse injuries.

What is overuse injuries?

  • Your muscles, tendons and bones have a restriction to work.
  • When you cross that restriction, you tend to injure your muscles, tendons and bones.
  • Then post injury either you take a break from your routine or you do some other exercises.

Once the injury is done, we cannot do much about it but as the old adage goes – ‘Prevention is better than cure! Strength training helps in increasing the tolerance of your tissues to work which reduces the risk of overuse injuries and helps you train better

If strength training is important, how much is too much or how much is ideal?

There are 3 main points here which everyone should understand. Strength training of runners completely depends upon,

  • Distance
  • The phase of training (current phases and upcoming phases)
  • Goal

 (1) Distance

  • Greater the distance to be covered, shorter is the strength training requirement.
  • For e.g., if you are running for 5k you need to do more strength training then someone who runs a 21k.
  • Goal strength training of a runner and the adaptability of the stress is completely different from all the other sports/events
  • A 5K runner needs about 65% of endurance training and 35% of strength training and for a runner who is planning to run 21k needs about 80% of endurance training and 20% of strength training.

Just because the proportion of strength training is less, it does not mean that we can skip it. As discussed above, strength training is equally important too.

(2) Phase of training (current phases and upcoming phases)

  • Training phase depends on your competition date
  • For example, your endurance training is lesser when your competition is about 3 months away which is the perfect time to concentrate on strength training.
  • Closer the competition, higher is the endurance training.

For example,

When competition is far away then do 2-4 sets 2-3 times per week

When competition is near then do 1-2 sets 1-2 times per week

Variations in between are always accepted.

(3) Goal

Every runner has a period where there are no marathons. This is called as “off-season”. You might be running very little so this gives you a chance to recover the lost muscle during the endurance period.

Most people are of the notion that strength training is only done to gain muscle mass or get those big biceps, chest and arms but that’s not true. I have mentioned above that strength training for everyone depends upon the goal they want to achieve.

Runners might be thinking that strength training will make them gain weight which will make it difficult for them to run but that’s not true at all. Protocol for runners’ strength training only depends upon their goal and not a generic plan which is followed.

When I talk about a goal for runners, during their off-season phase strength training can be done 3-4 times per week. Whenever the competition period comes near, strength training can be done 1-2 times per week and strength training will only be used to minimize muscle loss.

During endurance training, muscle loss is bound to happen but when you strength train the muscle loss will be reduced. The focus of adding strength training is, to only slow down the process of muscle loss or maintain muscle during the competition phase.

How does this muscle loss happen?

As I mentioned, your body has limited capacity to adapt to things. Either it can be endurance training or strength training. For an endurance athlete, adapting to endurance training is more important than strength training but a blend of both of these is important. Cardio and strength training are 2 opposite goals. While in cardio you burn muscles, strength training helps in building muscles. More endurance means more muscle loss, strength training helps in maintaining those muscles

Finally, which exercises should be included in strength training protocol?

I have been with athletes for a year now where I have seen that maximum of my athletes don’t train their legs or they avoid doing them. They often tell me that running in itself is a good exercise for legs so why should we add additional training?

Well, most of the runners have them but that’s not true. Runners have good endurance in their legs but that doesn’t mean that they are strong.

We have covered a lot of endurance and strength training. Now let me come to exercises that are important. Runners you don’t need to do lots of exercises but few major ones are important.

Focus on these lower body exercises first-

  • Level 1 Squats
  • Level 2 Lunges
  • Level 3 can be with deadlifts

Just as lower body exercises are a must, upper body exercises are also a must and should not be ignored. Well, your upper body counter-balances your lower body.

I am not sure if anybody has noticed but when you move your right leg ahead, your left arm goes ahead. If your upper body is not having enough strength then it can reduce the lower body force to coordinate with your upper body. Your lower body is definitely stronger than your upper body but if the imbalance increases, the performance of runners can be affected.

Focus on these upper body exercises first,

  • Level 1 pushups
  • Level 2 pull-ups
  • Head press

We hope this comprehensive guide empowers you to enhance your running performance through effective strength training. Share your thoughts or ask your questions in the comments below. For personalised guidance, speak to a certified expert by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

January 4, 2024 By Trishala Chopra 3 Comments

How much cardio should you do?

 

cardio exercise

 

CARDIO- The only form of exercise which has grabbed everybody’s attention and why not, almost all the common activities are a form of cardiovascular exercise.

Whenever I ask someone about what exercise you do throughout the day- their reply is mostly WALKING. Hours of walking sometimes.

So, what does cardio include?

  • Walking (As already mentioned above)
  • Running
  • Swimming
  • Cycling
  • Aqua-aerobics
  • Aerobics
  • Zumba
  • Rowing
  • Boxing

I have seen people concentrating only on cardio exercises for years without any change in their routine. Some people consider themselves to be fit with simply walking.

Fitness is measured by different things and not just your overall structure.

As a part of your fitness routine, these 3 components are very important which is as follows: –

  • Cardiovascular exercises
  • Strength training exercises
  • Flexibility exercises

None of the components can be skipped.

All these 3 components are very important for a proper fitness regime.

The question which I always get is (which also became an idea to write this article) how much cardio should I do?

And my answer is (Always), you should actually ask how much of these 3 components I should do?

Well, I will be covering all these 3 components in 3 separate articles so for now, I will be concentrating on cardio.

So, going back to the question which I always get, I wish I had an answer to that which could be as simple as

Do 60 minutes a day or maybe 150 minutes a week!

But being a healthcare professional, I cannot give a generic answer.

In fact, that question has no specific answer.

The amount of cardio which should be done completely depends upon these 4 factors: – (Ps: – Please read all the factors before you come to a conclusion for yourself)

cardio ex1

(1) It depends on what you are aiming at.

Well, not everybody needs weight loss! Some people might be looking for muscle gain while someone else might need to run a marathon.

So, does that mean all of them will be doing 150 minutes of cardio per week?

Definitely not!

Along with the aim, you also need to know about your metabolism.

Metabolism is the rate at which your body needs calories while resting.

So, for a person who wants to lose weight will probably be needing a lot of cardio but for someone who wants to build muscle- the amount of cardio which you require completely depends on your metabolism. If you have a fast metabolism then you don’t need any cardio but if your metabolism is slow then you need to do some amount of cardio.

Someone who is into different sports like shot put or powerlifting or sprinting might require very little cardio.

Why am I targeting these 2 categories first?

It is because losing weight and gaining muscles are totally different things to talk about. For your body as well, it becomes a very confusing state because the body cannot do 2 things simultaneously. However, with proper training, it does become possible sometimes.

Then, what about fat loss? How much cardio should one do?

If losing weight is your only goal then it is okay to put your focus more on cardio and neglect the muscle gain part.

You just work on not losing muscles while you are losing your fat.

This can be achieved by 2 times a week strength training and adequate proteins in your diet.

What If someone is a marathoner? How much cardio should one do?

It also includes a good amount of cardio and minimum strength training but flexibility here is very important. It can all be divided throughout the week with a focus more on cardio and other endurance sports.

Although I don’t like putting anything in a restricted way I guess I can do with sharing some guidelines about the first factor which I have discussed in brief above so that it becomes easier for everyone to understand.

  • Building muscle + Fast metabolism = No cardio
  • Building muscle + Slow metabolism = 2-4 days per week with about 20-30 minutes every day.
  • Losing fat = 5-6 times per week with about 45-60 minutes every day
  • Marathoner= 4-6 times per week with about 30-60 minutes every day

*This is very generic; the requirement might differ in each person but this can be used as a guideline to work upon.

(2) State of your hormones

Well, the most common problem which most of us are facing is WEIGHT GAIN or UNABLE TO LOSE THE EXISTING WEIGHT which ultimately makes you hit the gym and your trainer will suggest you do cardio. He or she will decide the plan and everyone blindly follows that plan. But, do you think everybody needs exactly the same amount of cardio?

When your weight becomes a problem the hormone which comes into the picture is CORTISOL.

Cortisol is a hormone which is released all the time in the body but most commonly it reaches its peak under extreme stress. When the stress is often short-term like some assignment to complete or some exams to give then the graph of cortisol keeps fluctuating but when the stress becomes long term which goes on for months and years then the gland which produces cortisol is adrenal glands that starts burning out which means there won’t be enough cortisol which is produced. Well, none of this is good. Neither LOW nor HIGH. Everything goes well in balance.

So now that was about the theory, let’s understand how to practically apply it.

Symptoms of cortisol imbalance: –

  • Rapid weight gain
  • Muscle weakness
  • Chronic fatigue
  • Mood swings
  • Anxiety
  • Depression
  • Confusion
  • Insomnia
  • Fluctuating sugar levels

 

How to know about your cortisol imbalance?

  • It is important to do a stress test first and then go for the lab reports and get your 8 am cortisol checked.
  • Visit an endocrinologist with your reports.

 How much cardio should you do if your cortisol levels are not up to the mark?

  • Under 60% of your maximal heart rate.

How to calculate your maximal heart rate?

  • 220 – your age= maximal heart rate

For example: –

Person who is 40 years of age,

220-40= 180 (Maximal heart rate)

60% of 180 = 108 beats per minute.

  • You should not cross 108 beats per minute while doing cardio in any case.
  • You must strictly monitor it and get yourself a personal trainer/coach who can help you understand this.

Why are we discussing cortisol imbalance and what is the reason behind reducing your cardio activities in such cases?

treadmill-2581437_640

  • All the exercise puts the body into some stress. This stress can affect stimulation of different hormones.
  • When you do steady cardio like a treadmill or cycling your body increases cortisol and reduces other hormones like growth hormone.
  • When you do interval training your body increases cortisol and growth hormone
  • When you do strength training with moderate repetition and sets your body increases growth hormone and cortisol by a small margin.
  • When you do strength training with heavy repetition and sets your body increases testosterone (Which is mostly seen in bodybuilders)

I have given you an in-depth reason here so that you can understand that doing cardio under any stress will increase the complication even more and will do no good to your body.

So before getting into intense workouts, check your cortisol levels.

If everything is okay then you can do the cardio as discussed above.

(3) Depends on your intensity

Whenever I try getting the history about exercises, I get to hear this very often: –

” I do cardio for about 1 and half hours in the gym but I am not getting any results “

” I walk for about 2 hours a day, one hour in the morning and one hour in the evening but I don’t think it is helping”

Well, the basic point to this is,

YOUR DURATION DOESN’T MATTER.

WHAT MATTERS IS- YOUR INTENSITY.

You can work out for just like 15 minutes and still get the same effect as you might get it from longer duration.

Since a couple of months, I often see people talking about high-intensity workouts, low-intensity workouts. I was actually very curious to know their definition of these workouts. I was actually very surprised to know that out of 10 people not even 2 of them knew what exactly it is. They were talking about it because they read it on the internet or their trainer told or something else. You don’t need to be a doctor or personal trainer or a certified health expert. You as a common man to have the rights to know, after all, you are the one who is actually, going to follow that advice. Well, writing this article in this depth is just for everyone to understand the basics behind all the theories which are coming up.

So, coming back to the theory behind intensity.

What is a low-intensity workout?

  • Under 60% of your maximal heart rate (How to calculate it is mentioned above) is a low-intensity workout.
  • These intensity workouts will not increase the endurance but do have relaxation benefits.

What is moderate intensity workout?

  • In between 60-85% of your maximal heart rate is moderate intensity workout.
  • This is a basic workout if your goal is to lose fats.
  • Start with 3-4 times per week and for 30-45 minutes
  • This is just about cardio however in this routine strength training is also required which will be covered in the upcoming article.

What is a high-intensity workout?

  • Anything above 85% of your maximal heart rate is high-intensity workout
  • This can be maintained only for about 1-4 minutes before your speed drops and then gradually goes ahead.
  • Start with 2-3 times per week for about 20 minutes.
  • This course will include proper strength training also which will be covered in upcoming article

Note: – High-intensity workout is not suggested for anybody who has not done any cardio exercises for past 4 months, for someone who has serious cardiac issues. Please consult your doctor before getting into these kinds of workout. Inform your coach and coaches too can take this as a basic part of history taking.

(4) Depends upon how well your response to cardio exercises.

  • As I mentioned in the beginning of the article, every individual is different and there is no same answer to HOW MUCH CARDIO YOU SHOULD DO?
  • It all depends on your responses which can vary from person to person
  • I can simply guess that maybe you require this much workout but I am never sure about it unless I check the response for minimum 15 days.

My players always ask me that why do I give the workouts for 15 days and then think so much for the next set of workouts. Sometimes it so happens that I refuse to change the workout and make then repeat it for 15 days. I know it’s annoying, like very annoying but it is better than any serious injury. Unless I am sure about the responses and progress I do not go ahead in case of workouts.

This article only gives you insights about CARDIO but your workout routine is incomplete with strength training and flexibility.

My next blog is HOW MUCH STRENGTH TRAINING YOU NEED TO DO?.

We hope this article helps you. For further information or guidance, reach out to our certified experts by subscribing to GOQii’s Personalised Health Coaching here.

#BeTheForce

November 9, 2019 By Anusha Subramanian Leave a Comment

Do You Know #SuperRunner Samir Singh?

samir singhRunning keeps you fit! It’s a tried, tested and approved fact. Now, whether you’re running to lose weight, catch a bus you’re obviously late for or running away from your problems, at the end of it there will be change. If you must run, can your goals be kicked up a notch? Can they mean something more? One man decided to push the envelope of what’s possibly the ultimate test of strength, endurance and mental fortitude. Have you heard of the Super Runner, yet?

In mid-October, ultra-runner Samir Singh, also known as the Faith Runner, took to challenge his mind and body by attempting to run 10,000km in over 100 days. He calls his run the “Fit India Mission 10000”, a humble dedication to the Fit India Movement. “I think this is the best movement that the Government has started. The movement is inspiring a lot of people to take up fitness as a way of life and I strongly believe in it,” he says in support of the Government initiative for a healthier, fitter India.

It has been around three weeks since he started and has completed approximately 1500km. “I believe in myself. I have dreamt of doing this for a long time and I believe it is possible! I can do it!” said Samir with confidence. For him, it is his self-motivation and passion that keeps him moving. But what drove him to take such a huge step?

Coming from a humble background where his family’s main occupation is farming, Samir managed to come to Mumbai from his hometown Kanaheda in Madhya Pradesh in 2000 in the hope of getting a decent job. He got one with a marketing agency where he was asked to do surveys by interviewing people. In one such survey related to marathons, he got interested in running. It led him to believe that running and winning marathons can not only help him get fit but also earn money.

Samir Singh gave up his sedentary lifestyle and took to running long distances at the age of 35. Prior to embarking on ultra-runs, he started running full marathons. Did a couple of them and even won some of them. His first ultra-race was the Mumbai Ultra (a 12-hour run) where he logged approximately 107 KM in 2015 and 120 Km in 2016 with a podium finish.

Having achieved these feat, he understood his body and how it reacted to stress. His urge to challenge himself further and do something extraordinary kept nudging him and he decided to push himself to do a 10,000km in 100 days. In his first attempt of 10,000km, he unfortunately fell short of just 36km and ran only 9,964.19km.

What is interesting to note is that he started his running career without any fancy gears. Sometimes barefoot and sometimes with make do shoes. His focus was only on running.  He does not have any major nutrition plans and does not take any supplements. He believes in ‘Satvik’ food which is simple, nutritious and less spicy.

Upon hearing this man’s story and his determination to challenge his body, GOQii decided to extend their support to his mission. GOQii has been working with him to ensure that his nutritional needs are met during his journey to spread awareness for the Fit India Movement. GOQii has also helped him choose the right gear to ensure his run is a major success.

super runnerSo far, the Faith Runner shows no signs of slowing down, steadily taking one step forward towards his goals. You can see Samir Singh begin as early as 4:30AM in the morning every day from Girgaum Chowpatty, opposite Wilson College and run all the way till Juhu Beach and back! If you feel motivated after reading this story, lace up your running shoes and join him in running towards a healthier India and a fitter you!

If 100km is too much, you can try joining us for the GOQii Trail Challenge 2019 in December. Get all the details about the beautiful, scenic trail here and gear up for a health retreat that will leave you breathless: www.goqii.com/gtc.

#BeTheForce

February 7, 2019 By GOQii Leave a Comment

Head in the Right Direction with GOQii RunGPS!

Wouldn’t it be great if there was a device that tracked your route during your daily run and provided comprehensive data that could be analyzed to help you bring out the best from each session? Now, you have the most affordable way to do just that with the all new GOQii RunGPS!

Run Towards a Healthier Tomorrow
On 20th January, GOQii launched its first in line smart wearable for 2019, the GOQii RunGPS which comes with an integrated GPS tracker that tracks your walking, running, cycling and other activities. It also comes integrated with Marathon Coaching delivered by GOQii Play – an interactive video platform. RunGPS has the best in class features that no other competitor offers with the lowest price point in the market today that is INR 4,999 along with 3 months of coaching.

Targeted at the running community that trains and coaches for marathons, treks and other running heavy sports, GOQii RunGPS provides guidance with the best in the business. GOQii has signed ace runners and doctors as consultants that offer their expertise to the users. Apart from professional trainers and doctors, GOQii has on board ‘Ranveer Allahbadia, Jeet Salal, Gaurav Taneja, and Abhinav Mahajan” who are India’s biggest fitness stars on social media platforms like Youtube, Instagram & Facebook. Sardara Singh, former Captain of the Indian Hockey Team, is also on the GOQii Platform training and guiding users towards a healthier lifestyle.

GOQii RunGPS-01GOQii RunGPS-02
GOQii RunGPS tracker has six screens that track steps, distance, pace, calories burnt, heart rate and duration. The device also tracks activities and sleep, comes with an integrated USB charger that can easily be connected to any power bank, adapter or laptop. The device can be connected wirelessly via Bluetooth to the GOQii iOS and Android app. You can also get details about your activity, be it running, cycling or a workout, once you sync your device with the app. The app will then provide you with all the necessary data you need to take your sessions to the next level. The device also comes with a GOQii family care plan that offers a personal coach and personalised doctor consultation for the subscription period of 3 months for one selected member. The purchase of the band also has tax benefits under section 80D. The subscription also offers access to GOQii Play, which is the premium video content service by GOQii that has videos across topics viz Exercise, Yoga, Nutrition, Mental & Emotional Wellbeing.

Launching the product, Mr. Vishal Gondal, our Founder and CEO says that GOQii has always aimed at looking at simple, affordable and adaptable options for preventive healthcare. According to our recent fifth edition of India Fit Report, running has increased from 22% in 2017 to 33% in 2018 among Indians, which is a gradual progression from walking. Therefore, launching the first-in-class wearable device for running was the next best step. GOQii RunGPS will greatly aid our players (users) to run better towards a healthier lifestyle. Running has been known to improve mental and health functions, lowering depression levels, increase stamina, boost immunity and maintain a healthy BMI. Our RunGPS will surely benefit all health enthusiasts.

GOQii RunGPS is available on the GOQii Store and on Amazon.in. Other services that GOQii RunGPS provides access to are: GOQii Play – a premium video channel for all health and fitness related content, GOQii Health Store – a curated market place to provide healthy, organic products that include food items, supplements, neutraceuticals, sportswear and exercise equipment and GOQii Arena – a platform that helps connect like-minded individuals focused on health and fitness.

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  • April 2014 (5)
Ananda Mukherjee Health Story

From Terminal Illness To Complete Wellness! Ananda Mukherjee Health Story

As we observe World Cancer Day under the powerful theme ‘United by Unique’ (2025-2027)**, we are reminded that every individual’s journey with cancer is distinct, yet united by shared resilience, hope, and the collective fight against this disease. This theme … [Read More...]

Mayur Sutar Health Transformation

Mayur Sutar’s Journey to a Healthier Life

At 26, Mayur Sutar was deeply entrenched in the corporate whirlwind. His days were a blur of quick, unsatisfying meals, fitful sleep, and relentless deadlines. This vicious cycle was draining him, fueling a constant state of fatigue and frustration. Health had become a forgotten chapter in the book of his life. In every story, however, […]

Dhiren Matani - Healthy lifestyle

Transforming Health and Life: Dhiren Matani’s Inspirational Journey to Wellness

In the face of persistent health challenges, Dhiren Matani, (43), an entrepreneur from Mumbai, embarked on a journey of resilience and transformation. Battling weight issues and a heart condition for some years, he refused to succumb to the daunting odds. Through sheer determination, he took control of his health at the right time by adopting […]

What’s Your Excuse?

In a world filled with excuses, Shubham’s story stands as a testament to the power of perseverance, passion, and an unwavering commitment to one’s dreams. His journey is a reminder that circumstances may create hurdles, but they can never define the limits of one’s potential. In the bustling suburbs of Mumbai, amidst the challenges of […]

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