Monthly Archives for September 2016

The Running Essentials: before you Train

Fitness, Fitness related, Marathons, Running Related Injuries - Anupriya kapur - September 29, 2016

The views expressed are guest author’s personal.

Most of us have had phases of quick 5Ks to Ultra-marathons, cycling obsession/cross training, DNFs through which we’ve fumbled, injured, been through pain, fallen into the ‘No Pain No Gain’ culture and more often gone through phases of confusion interacting with runner turned Gurus in addition to a lot of running theories and information on the web and books.

In an era of information sans knowledge and wisdom, it only makes sense to take a pause and give a thought as to why a primitive and natural activity like Running has been made so complicated? Or is it really so complicated that we need to ponder over it so much? A three-year old runs all-day without talking about recovery, training programs, compression gears, dry-fit clothes, recovery drinks etc. but for us adults running becomes rocket science.

So what happened to the natural runner within us then?
1. The dysfunctional breakdown of the Human anatomy due to the culture of new smoking (sitting) in front of TV, phone, computer, and most often in wrong postures.
2. The era of modern day food taking over the real food we ate “those days” depriving us of essential nutrients and pumping in excess glucose, sugar, and carbs leading to overweight issues, poor absorption ability, and obesity coupled with nutritional deficiencies.

Naturally with the above issues, poor postures leading to under usage and over usage of a certain group muscles and shortage of those important vitamins and minerals it is not surprising that running has become a complicated study. As a running and fitness coach with integrity at the core of my approach and factoring the longevity of my trainees it is my responsibility to ensure running and fitness experience is simple, holistic, realistic, and sustainable. To achieve these goals we first need to look into the essentials of fitness and running before getting into the training and injury loop.

1. Understand past and present fitness, health conditions and lifestyle.
2. Determine future fitness goals and draw a line between short and long-term goals.
3. Understand the nature of job, stress-levels, no of hours available per week for fitness, and food habits.
4. Perform necessary tests: BP, Insulin sensitivity vs. resistance, Vitamin (D, D3, C, and B12 importantly), zinc, magnesium, potassium, iron etc. I’m surely able to connect a lot of dots here!
5. Perform an in-body analysis to determine the BMI, muscle, fat, and visceral fat %.
6. Based on the information work on basic fitness essentials through:
a.) Strength and flexibility training
b.) Cardiovascular health
c.) Yoga and meditation for better mind and body connection
d.) Design a diet based on test results to bring a balance in the body
e.) Correct postures through a series of posture correction and improvement exercises
f.) Achieve ideal weight based on age, body-type and height
g.) Monitor progress time to time.

When the body sets right it evolves back to its true nature and form running efficiency comes a bit more naturally. Without addressing what I call Running Essentials no amount of running specific training will help become a better runner but can back-fire and damage the body further.



Shreyas Karnad is a running, weight loss, and fitness coach at Runners360 with an experience of 8 years in the running and fitness world. In the process he has lost 57 kilos overcoming obesity, run a number of marathons and ultra marathons, cycling long distances and raising funds for several causes. Currently, he coaches a group of over 50 people through his fitness venture Runners360 in Bangalore and virtually for marathons, weight loss, and general fitness as strives towards bringing in culture of Holistic Fitness for Fit, Body, and Soul. Besides, he practices Yoga as a part of his Hatha Yoga teachers course and works with an MNC as a Content Engineer. 

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You don’t have to be pretty

For the soul - Anupriya kapur - September 25, 2016

“You Don’t Have to Be Pretty. You don’t owe prettiness to anyone. Not to your boyfriend/spouse/partner, not to your co-workers, especially not to random men on the street. You don’t owe it to your mother, you don’t owe it to your children, you don’t owe it to civilization in general. Prettiness is not a rent you pay for occupying a space marked ‘female.’- Erin McKean

I’m someone who has been fighting body image issues all my life, and probably that’s why every word of this quote resonates with me. And I’m sure most women at some level fight these issues everyday – intensity might vary – the action and reaction might vary. And at times we don’t even know that we have these issues as it’s so deep rooted, so part of us. It slowly eats up our self esteem making us believe that we aren’t good enough on our own. That we need someone to salvage us. We end up spending half our lives pleasing others and some of us, our whole lives. We forget to love ourselves. And there can’t be bigger disservice than that. And I know it because I have started loving myself a bit after all these years of hating myself, and it’s the most beautiful feeling.

It took a lot of courage to get a pic clicked so up close and even more to share it. But the more I express, the more it liberates me; the more I share, the more I feel comfortable in my own skin. Be yourself. Love yourself.

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Things That The Pros Don’t Tell Beginners About First Marathon Training!

Fitness, Fitness related, Marathons - Anupriya kapur - September 22, 2016

For the last few days, I have been wondering how, despite all the pain one goes through for a full marathon (or even a half even though one can’t compare it with a full), how does one forget the pain so quickly. And then I read about the ‘halo effect’. It is something that describes the positive emotions experienced by a new mother when the baby is placed in her arms for the first time. The happiness of holding her baby for the first time overpowers any pain or negativity from the birth within ten minutes of giving birth! Doesn’t that explain it all? The exhilaration of holding the finishers’ medal will make you forget the last 4-5 months of training as well the last few hours of torture. That also explains why runners who have done more than few marathons, might forget to tell you somethings about your first full: Continue Reading

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When what’s meant to heal starts killing!

Fitness, Fitness related, Marathons - Anupriya kapur - September 12, 2016

All opinions expressed are author’s personal.

Why sport in first place? A lot of amateur athletes I dare say Masters amateurs took up sport at the young age of 30s, most of them didn’t have the opportunity to compete since school or college, then family, professional life got in the way. Now with the running, fitness boom in India and globally there is more access to training, and racing. While it’s a boon for majority people to stay fit, it’s now become a curse as somewhere amateur athletes have lost the ability to enjoy the sport, hence causing more despair, than happiness. Continue Reading

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The subtle ways running transforms you

Fitness, Fitness related, For the soul, Marathons - Anupriya kapur - September 8, 2016

Running changes you forever. Some changes are obviously bigger and more apparent. But most times we don’t even realise the subtle changes that transform us slowly and for life. One fine morning you wake up and might realise that you are ok going out without putting on make-up or seem to have genuinely started empathising with the struggles of other people or have become much calmer and less fretful or any other big change and wonder “Hey, when did that happen…”. But it isn’t an overnight epiphany that has changed you. If you are a runner, it is the sport that might have done this to you. As it did to me. And for that, I am grateful that running happened to me. Here are a few outcomes that running has pretty much on the high and the mighty and the plebeians alike: Continue Reading

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