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The 5 stages of grief!

Fitness, Fitness related, Marathons, Running Related Injuries - Anupriya kapur - January 22, 2016

I think over the last few years I have made all sort of mistakes – over-training, not training enough, wrong shoes, not enough strength training, no foam rolling. And I have been injured time and again except last year (when I behaved). No matter how many times I get injured, it always seems to follow the same cycle, just the time spent on different stages varies. So, it goes like this (inspired from the Kubler-Ross model)  –

Denial – Nah, it’s just a niggle .Oh! this pain is temporary, it will go. My head is making up this pain as it wants my body to stop. Yes, I’m living in denial.

Anger – Is it really happening to me? – It’s been a few days and let me press where it’s hurting and see. Damn, the pain is for real. And it’s here to stay. Why me? I have a run coming up?

Bargaining –  Let me just do short runs. No harm really. This is the worst stage where I’m trying to fool myself in to believing that short runs won’t worsen the injury. But they actually do. Let me try, ice and foam roll, which I should have done after stage one!

Depression – Too late, shit has happened. Now what! Physio asks me to take a couple of weeks off. With too much time in my hand, I don’t know what to do. I’m already perceived as anti-social, how will I explain myself? I will put on weight. Worse still, I will forget how to run! Damn, it’s the end of the world.

Acceptance – It is what it is. After a few days of sulking, loitering around without any sense of purpose, I get into the yoga and do-any-exercise-to-stay-active mode. Only once I accept it’s going to take time, do I relax before getting restless again.


What is it like for you?

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An injury is an opportunity

In my article, ‘5 stages of grief’  (read here) I had discussed the emotional turmoil we go through when we are injured. But what if you are out of the running scene for really long? I have been out  practically for the last six months except a few decent 10kms and 5kms.

I have come to believe that an injured runner is like a caged animal. No matter how you might treat it, it will never be truly happy until it is set free.

However, this time around I have not struggled to reach the “acceptance” stage. Of course, it’s everything to do with how I choose to deal with it. I have finally realised that running is life long. It’s a way of life rather than short term obsessive goals.

So here are some of those things that help me and might just be of some use to you:

1) Find another recreational fitness activity – And there are plenty only if we runners are ready to give  it a fair chance. It’s ok to not be out there for everything you choose to do. For me it’s stationary cycling which I find extremely boring but it’s safe and at least it tires me out.

2) Shut off yourself from running whatsapp groups if it’s making you feel miserable. Even though I’m still a part of it, I rarely ever check it. Continue Reading

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It’s the little things that matter

Fitness, Fitness related, For the soul - Anupriya kapur - June 14, 2016

I have been working out on my own and my routine usually includes light weighs, jump rope and a bit of yoga. But somehow I felt I wasn’t getting much out of  the asanas I was practising. When I met Radhika, who has been practising yoga for 8 years now, I requested her to collaborate with me on an article on yoga for runners. However, the first session we did together turned out to be more of unlearning and learning the basics. I realised how floppy I used to be post every asana and used to let go my body too quickly. Before I do a couple of articles on some poses which will benefit us runners, I requested Radhika to write down some very important things she taught me. These are small things which make a lot of difference to the whole routine.LFC-217

1. While doing yoga, the correct posture is very important and also maintaining it. Doing it the correct way will reap you benefits. You have to be aware of your position. Initially it will create a bit of confusion but with time, muscle memory will help you achieve the right posture without you even thinking twice.

2. Don’t force your body to do something its not ready to do yet. That doesn’t mean you don’t try . There are many stages to one asana. Don’t beat yourself down if you are not flexible enough to do them at that point of time. With regular practice, you will be able to do all poses.

3. At every step, make sure your body is properly aligned. Be conscious of your movement. If not , it can cause pain.

4. Every pose should be done with control and mindfulness. A simple table top pose can have huge results if you are aware of your body. Don’t flop and let go of your posture. Keeping increasing the level and working all the muscles. Every yoga stretch works all your muscles. A pose could be for your core, but at the same time you are working your arms as well.

5. Every asana should be performed for 3-5 breaths, with deep inhales and exhales. Breathing is a major part of yoga. Initially you will forget to do them, but try being conscious with time. Let the oxygen flow to every part of your body. Yoga is a mindful way of working out. At no given point of time, do you do any asana without being mindful of what you are actually doing . It is the connection of body soul and mind.

6. While performing any stretch make sure you your head is in line with your spine, and the crown of the head is towards the sky. Even with pose where you have to bend your neck either forward or backward, make sure you do it with control. No swinging your head. If not careful, you could hurt it.

7. Don’t rush the poses. Try doing it as slowly as possible in the beginning. Let your muscle get use to these poses.

8. In yoga specially, flow or a vinyasa is very important. A set of stretches for part of the body should be done in a flow. You move from one asana to another like a dance form. A smooth continuous flow, where one posture links to another.

9. At any time, if you are tired and you need to take a breather, come out of the current stretch with control, make sure you don’t lose composure and flow into a child’s pose.

10. At the end of any yoga session, savasanna is a must. It’s the time of the workout when you let your body parts rest, and let the blood flow everywhere. Your mind is in focus about each and every muscle in your body pulsating. Keep a control on your thoughts. Take notice of the breathing and relax.

*Pic courtesy – Karan Narang

You can follow Radhika’s blog at




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