Running Archives

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 12, 2018 By Palak Mittal 10 Comments

10 health and diet tips for Women

eating-healthy-and-exercising

March 8^th is considered International woman’s day but at GOQii we dedicate this whole month to focus on Women’s health. This month, I want you to sit back and relax and take some time out to focus on your health. I have carved out some easy-to-follow tips that will help you keep up with your health and fitness along with your diet habits.

Here are some of the health and diet tips every woman must follow to remain healthy and fit

Do not cut out any food groups from your diet

If you are dieting, do not think of cutting down on any food groups, be it carbohydrate or fat. Include lean proteins, calcium and other nutritional foods that will help your body function better. All you need to do is to ensure portion control and not go overboard, especially with unhealthy foods. Moderation is the key to a healthy you!

Load up on lots of water

Water is the one solution to all your health problems; it helps flush out the hazardous toxins produced in the body due to poor eating habits, sedentary lifestyle, et al. Drink lots of water or just add some lemon and honey to make it healthier. Not only will it help keep your body hydrated but also will leave your skin glowing.

Kick-start your day with a healthy and heavy breakfast

Breakfast is the most important meal of the day; no matter how busy or caught up you are, take out some time to indulge in a good and healthy breakfast full of proteins to keep you energized through the day.

Do not obsess over dieting

One must not obsess over dieting. It is okay to accept your body as it is; what is important is to ensure eating healthy and keeping yourself physically fit. Focus on building your stamina and engage in exercises.

Feed your skin with healthy and natural ingredients

It shouldn’t be only your overall health but also your skin that needs some attention. For once, toss your chemical-laden commercial skincare products and use natural kitchen ingredients instead. They will help you get a gleaming skin.

Do not forget to engage in at least 30 minutes of exercise

It is not just your diet that will ensure a healthy body, but also some physical activity or exercise. It is not necessary to spend two hours at the gym, but just 30 minutes of your favourite outdoor sport, gaming, running, walking, et al can help you out.

Get yourself checked every six months

In order to take care of others in the family, we neglect minute health problems we generally go through. Take some time out and get your body checked for any suspicious growth or anything that you think should be flagged before it gets too late. Go in for a comprehensive health check up once in a year.

Do not stop yourself from indulging

Keeping yourself healthy does not mean you forget munching on your favourite foods. Indulge in these foods once in a while to make yourself and your tummy happy and going. Do make sure you don’t overeat only to ruin your diet.

Stop stressing! Include bright coloured foods to up your mood and get going

Nowadays, stress has become synonymous with us humans and one cannot avoid considering the many pressures in personal and professional lives. Load up on de-stressing foods and include more bright coloured fruits and vegetables in your diet that will help liven up your mood instantly.

Avoid smoking and alcohol

While occasional drinking is fine, making it a lifestyle habit is extremely dangerous. Not only do smoking and drinking cut short your lifespan, but also make you look a lot older and dull.

Follow these basic health and diet tips to lead a positive, fit and enduring life!

February 27, 2018 By Anusha Subramanian 3 Comments

10 simple tips for Running everyday

Running every day can get boring sometimes. It happened to me there was a point in time when I got bored of running and started cycling more often. I had been running for over 15 years. Running every day is not for everybody if you have never run before. Running requires a lot of patience and practice. You have to beat it to be able to make it your daily routine.

Lots of us have to keep going back to square one to pull it off. Newbies should be especially careful because lack of training and/or lack of adequate preparation can easily result in injury. Having said the above, running is very doable and the key to keeping yourself motivated to run is finding the right balance between the quantity and the quality of your runs.

Here are a few simple tips that one can follow. This is applicable to both the new first time runners and those who have been running but once in a way get bored

Start Easy: Do not go all out the first time. Start easy and gradually progress if you are a beginner and new to the concept of running.

Keep short distances: Learn to start running by keeping short distances. Do not start with sprinting. That is not running. I always find people when they start running they start sprinting. Sprinting tires you within seconds of the start. More so when you have never ever run in your life. Jogging is the way to start.

Time train instead of distance train: Ideally it is better to train with time rather than with distance. You can start with a 1-minute run and 3 minutes of walk, to begin with. Most find it difficult to run for even 5 minutes continuously if you are just starting to run. Increase the 1-minute run to 5 minutes and walk for a minute. Try to run for 20 minutes a day for a month in this order and gradually increase to 3 km a day next month.

Do not overdo: If you realize that you are breathing hard or rather panting it means that you are overdoing it. Give your body enough time to get adapted to your routine. Human bodies are very quick to adapt to certain physiological stresses provided you allow it enough time. For instance, if you feel you can increase your time from 20 minutes to 45 minutes with a 5-minute break after every 20 minutes, then walk for 5 minutes. There is nothing wrong with it. Moderation is a key whenever you are starting a new physical activity.

Prepare a schedule: Just do not randomly run whenever you want to. Prepare a daily routine. If you have a trainer or a coach sit with him/her and chalk out a proper schedule for running.

Your schedule should also include good rest periods. For instance, if you ran at 6 am the day before, consider running at 5 pm or 6 pm the day after or aim for (at least) a 24-hour rest period between runs. If you want to shorten your distance do that. Do what is comfortable. Run a km or a mile on some days. Have 3 days in a week with real easy runs when you start out and be cautious. If you need an extra day of rest. Take it.

Pace yourself better. Try and do the long slow distance pace. You will only become better at doing something when you’re able to understand how well your body is reacting and how you have been performing over time. Slow and steady progress is good progress.

Proper nutrition and rest are important: Make sure that the schedule includes proper exercises, nutrition inputs and rest as 3 important components. If you just run without proper pre-workout and post-work meal, stretching and strength training exercises and proper rest all the effort that you are putting to run will be of no use. Go for a balanced diet with simple and complex carbohydrates and protein. Not to mention, getting enough sleep is just as important.

To keep yourself interested run with a partner: There are chances that you are kicked about going running every day but you can easily get bored of your routine. So to tread that path go running with a friend who is equally interested in running or get yourself a trainer who can motivate you every day.

Set a goal to do a long run within 3 months of starting of Aim to run 5 km after 3 months of starting off. Also, set a time goal for completion of this run. Register for a run. Eventually, this will help you bring about a change in your routine and above all, it will give you a chance to look forward to something eventful.

Reward yourself: Last but not the least reward yourself after a good long run. It will not cost much to get a good massage or visit a spa after a long run to feel good about yourself.

Finally, I would like to end by saying that most of us out there run for varied reasons. Some run to just stay fit and because they enjoy running, some run to get over the runner block that they may have. Some run for a cause so they are motivated to run every day. Whatever the reason may be, run every day or at least 3 days a week because it will keep you healthy. It’s a great addition to have!