marathon Archives

November 9, 2019 By Anusha Subramanian Leave a Comment

Do You Know #SuperRunner Samir Singh?

Running 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.

So 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!

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 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.

March 13, 2018 By Trishala Chopra 2 Comments

Strength training and exercises for runners

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

Distance

Greater the distance to be covered, shorter is the strength training requirement.
For eg, 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 offseason 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

I hope this article helps you to run better! Reach out to me in case of any questions and I will be happy to help you!

March 8, 2018 By GOQii 1 Comment

Why do women ignore their own health?

women's health matters

Today’s woman of India might be overly worried about the health of her child and the well-being of her family, but she barely finds time to take care of herself. Most women don’t even understand the importance of regular checkups or visiting a medical practitioner for lifestyle advice.

The recently released GOQii India fit report 2018 (Indiafit.org) indicates that men seem to be better at leading a healthier lifestyle than women. They have greater step counts and more water. They have fewer illnesses and digestive disorders than women. While women are conscious about being healthy, they more often than not, neglect their own. It is increasingly being seen that women are more prone to being anaemic due to iron deficiency.

However, all is not dark. There is light at the end of the tunnel. We are seeing some positive changes with several women now taking charge of their health or wanting to do it as soon as possible. They are getting conscious of maintaining a healthy lifestyle. When it comes to adapting to a healthy lifestyle, the first thing that women are concerned about is reducing their bulge. This is further confirmed in the India Fit report’18 which reveals that 78% Indian women consider weight management as one of the key focus areas whereas 61% focus on getting fit and active. According to the report, awareness about women health has become an important issue in the Indian society.

GOQii as a company is striving hard to get one and all to change their current habits and imbibe newer habits to lead a healthy and fulfilling disease-free life in the future. On this International Woman’s Day, the company’s focus for the month of March is on Women’s health. As part of its ‘Active Sunday’ program, the company has lined up a series of talks by inspiring men and women on March 11th across Mumbai, Bengaluru, Delhi, Gurugram, Ahmedabad, Pune, Kolkata and Hyderabad. REGISTER NOW

These inspiring men and women will take the attendees through their personal journey while they lay emphasis on woman’s health and its importance.

Here are the short profiles of the speakers

kolkotta moushmi

KOLKATA – Dr Moushumi Gongopadhyay

GOQii Player, Dr Moushumi Gongopadhyay has over two decades of experience in Counselling. She is the only qualified Victimologist and the sole Certified Craniosacral Therapist in the City of Joy. She juggles the role of a Psychological Counsellor, to that of a Nutritionist, a Colour Therapist, to a Graphotherapist and so on. A true professional, Dr Gongopadhyay is the best in her trade because of her unwavering dedication. She is also an activist working for “Victims of Domestic Violence and Intimate Partner Abuse” and helps them to lead normal lives. When she gets time off her super busy schedule, she likes to sing, dance and bake and honestly, her cakes are to die for.

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Reena delhi

DELHI- Reena Kansal

GOQii Player Reena Kansal is a powerful woman, she is a doting mother to two teenagers, a womenswear Design Head at Wills lifestyle, a Fitness enthusiast and an Avid Reader. 19 years ago, Reena met with an accident that left her on crutches for almost 2 years. Her grit & determination and support from her family helped her not only overcame this trauma but also transformed her approach towards life. From crutches to rappelling down mountains, to white water rafting and trekking, Reena has conquered many demons in her mind. She has to her credit the badge of having completed 3 ultra walks of 100 km and recently she completed her first ever half marathon in under 3 hours.

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Amrita Photo

PUNE- AMRITA MOGHE

GOQii player, Amrita Moghe, a shot put and throw ball athlete in her growing years is now a power punch who wears many hats. She is a caregiver for her ageing parents, doting mom for her 5-year-old, and a Consultant at a Global Bank, she still manages to remove time to pursue her interests. She competes only with herself and for herself. She is a runner and believes running has tested her mental strength and aided her in overcoming mental and physical blocks. Her focus to stay fit has helped her through her personal battles and has had a calming effect on her, helped her built perseverance and gave her the motivation to never quit. She takes each day as it comes and is a strong believer in karma.

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Madhu-Bala-Sharma

GURGAON- MADHU BALA SHARMA

Being blind from birth did not stop Madhu Bala Sharma from achieving her goals and becoming a role model for millions out there like her. From selling calendars and bookmarks for fun at a young age of 8 years to becoming a voice and accent trainer in GE Capital International Services, Madhubala has come a long way. She is proud when she says “I was the first one with a visual disability to take up the role of a Voice and Accent Trainer, both at GE Capital International Services and at IBM Daksh, now Concentrix. She took up voice and accent training as a challenge to ensure that she is able to create a new career opportunity for persons with visual disability. On public demand, she has now started conducting her own workshops in this field.

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Rahul Sharma

AHMEDABAD-Rahul Sharma

Rahul Sharma, founder-Cyruns Sports & Wellness was leading an ideal life as one could imagine. He had a well-paying job, and his life was on track for a happy existence until one day he woke up to a rude shock. He was diagnosed with High Cholesterol & Hypertension & was put on lifetime medicine. It was his quest to be a healthy and off medicine that led him to take up running. His dedication and sheer determination towards transforming his own life have made him today a certified running trainer & nutritionist, leaving behind his 21 years of corporate life. He says, “Fitness is here to be enjoyed and lead a healthy active lifestyle”. As a passionate Certified Trainer, he motivates, enables and makes training a fun and rewarding experience. His mantra in life is “Realize Your Potential”.

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samara1

BENGALURU-Samara Mahindra

Having lost her mother to Cancer and being left alone to make her choices and take her decisions, Samara’s eyes opened to a lot of brutal realities during her mother’s long journey of struggle with Cancer. The oncology ward of numerous hospitals became her home where she witnessed extreme cases and dire situations that were unimaginable. She watched blank refusals of curable stage cancer treatment to those who didn’t have the funding and children who saw hospital wards before a classroom. Consequently, she decided not to settle. She knew exactly which door she wanted to unlock and how many steps she wished to take. That was the beginning of Carer Program. The CARER Program is an integrative cancer recovery program that helps a patient recover from the side effects of treatment and cancer itself. CARER provides a holistic approach to healing through complementary therapies that target nutrition, movement and mind-body healing for patients post-treatment.

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bela gupta mumbai

MUMBAI- Bela Gupta

Bela Gupta is an engineer by qualification, retailer by profession, healthy lifeline inspired by the GOQii family and now a food tech entrepreneur. As every other start-up entrepreneur, her life is rising to bring in the dawn very early every morning, gratitude to the sun, meditating, walking or running, working out, eating balanced nutrition from her food brand-Herbivore, living healthy lifestyles, reading and networking. She has been managing operations like an Indian Goddess with multiple hands taking charge of at least 7 to 8 roles, strategizing and thinking about next steps, training and motivating existing team, interviewing new hires, meeting with investors, vendors and clients, socialising spending time with friends and family. On weekends, she most likes to trek in the mountains or indulge in some adventure I have very few needs, I own very little and I make a living off doing the things I love.

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Estelia Pinto

MUMBAI – Estalita Pinto

Estalita is a fitness coach who lived the corporate life for 16 years before she decided to make fitness her passion. While working in the corporate world she took up the challenge of Fitness Certification with Reebok Instructors Alliance. And since then, she’s never looked back. She took up Certifications for different programs with various institutions, national & international and now specializes in physical training and group classes. Her Fitness Mantra is’ to dance your way to a healthy life! Her single most important advice to others is to “Never miss a workout, however busy you may be… Like you would never miss food”

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sunita hyderabad

HYDERABAD – Sunita Tummalapalli

Sunita is a Reebok certified fitness instructor, and founding member of WIN (Women in Network), a non-profit organization that helps women and children from an underprivileged section in the areas of Health, Hygiene and Education. She has co-founded and operated Helios Fitness Center in Hyderabad. She is an active member of the Hyderabad Runner Club and has to her credit 41 full marathons, 8 ultra-marathons and 2 multi-day races. She has also completed numerous runs and walkathons, including several half marathons. She has completed marathons on all seven continents in 2015 to earn ‘Seven Continents Finisher’s Medal’. She ran all six World Majors and earned Abbott World Marathon Majors ‘Six Star Medal’ in Feb’ 2018 at Tokyo marathon. She is the 1st person of Indian origin to earn both ‘Seven Continents Medal’ and ‘Six Star Medal”.

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