Posts for #Injury

5 mistakes newbie runners make

Fitness, Fitness related, Marathons - Anupriya kapur - May 17, 2017

This article has ben written by me and first published on The Hindu on 15th May 2017.

What to avoid, how to pace yourself and when to simply push on

When you first start running it’s quite like falling in love. With yourself. You discover a little more about yourself on each run: “I can’t believe I ran five kilometres without a single break!”, “I never thought I could be so strong!” You might discover that you enjoy running on your own, either just being with yourself or the state of zero that you go into when the rhythm of the run takes over. There are many reasons to get addicted to running. And enough studies have proven that running can be one of the most addictive sports. Continue Reading

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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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Yoga for runners -3

Fitness, Fitness related, For the soul, Marathons - Anupriya kapur - July 27, 2016

So this is the final post of this ‘yoga for runners’ series. However, I will keep writing and sharing as I learn more. As of now, I’m making a serious effort to include yoga, as I just started running a little post a break of 3 months because of a twisted ankle. I don’t know how I’m keeping sane without much running, actually I’m not. As far as, Radhika is concerned, she has started running a bit as well and I will ensure she does a 5km in Pinkathon Delhi this September.

  1. Tree Pose

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Jump Jump

Fitness, Fitness related - Anupriya kapur - April 7, 2016

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The most toned I have ever been!

It’s been more than a month now that I have been facing a runner’s block. I’m scared that I can’t run long distances any more. I haven’t done any long run this year except the one 10km in Feb. All I’m able to manage is a 5 km two times a week. At the same time, I have started baking a lot which means I’m also a eating a lot. Instead of constantly beating myself over it, I had to find something apart from running in order to keep my sanity. So for the past one month, I have added skipping (jump rope) once a week to my routine. I started with 200-300 and have moved up to 500-700 with a minute’s break after every 100 skips. I started it as a fun activity as I used to love it when I was a young girl. But then I got talking to some instructors and got to know that it is one of the best activities for –

  • overall body strengthening – calves, upper back, shoulders.
  •  good for the heart
  •  An alternate, more engaging way to burn calories
  •  improves core strength
  •  Improves agility coordination
  • Body toning

Like any other workout, warm up and cool down is essential and once again I learned it the hard way when I felt cramps in my calf. Also, replenishing salts post workout is essential, so I do consume electral or Fast & Up. I don’t do it too fast or too much (at least as of now), and love the way my body is toning up and things it’s doing to my upper back. I use a basic jump rope and instead of doing it on a concrete surface, I do it in the park on a less grassy patch.

I have been given a challenge to learn Double Unders (some intense form of jump rope) in 15 minutes by a Crossfit crazy friend. I will be sharing the video soon. And whether this will help me as a runner or not, I will only get to know once I start running. Sigh.

Note – Before trying out intense workout, do get your annual check up done and get a go ahead from you doctor. 

 

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Strengthening – It’s half the game *videos*

Fitness, Fitness related, Marathons - Anupriya kapur - February 10, 2016

I think it was August last year when I attended a clinic by Dr Rajat Chauhan who’s a renowned sports doctor and also the race director for La Ultra in Ladakh. Since he is one hell of a runner himself (his PB for full marathon being 2:38), I paid a lot of attention to all the things he said. He kept reiterating the basics which we tend to ignore in pursuit of clocking more mileage. At that time, I used to feel as if my legs are very heavy, as if some weight is tied to them, making running a task rather than fun. He advised me to strengthen my leg muscles and do planks regularly in order to run injury free in the long run. And well, it worked. I made a couple of videos with him and would work on more to demonstrate the simple strengthening exercises and stretches he swears by.

 

 

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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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Boston Boost – A reivew

Fitness, Fitness related, Marathons - Anupriya kapur - December 1, 2015

In the movie Pink Panther 2, I remember Steve Martin going in to an ecstatic frenzy as he takes the first bite of “ambaagar (hamburger)”, and that’s exactly how I felt the first time I ran in my  Boston Boosts. It was pure love.

*Check his expressions at 2:18.

In the last two years, I have had many running related injuries.  This led to my coming close to dreading runs. And runners know how crabby that can make you. My Nike Free served me well, so did Pegasus but they were never perfect for me.

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close to 18th km at ADHM 2015

I know that shoes are not a cure all, but it does factor in a lot. The shoe itself doesn’t make you a better runner, but it can encourage a certain foot strike or can remedy things like over-pronation (which I did to some extent) – all important injury prevention aspects.

I have wide but small feet (UK size 4) and these fit me like the perfect glass slipper. Having suffered so much in the past, I was very skeptical but after my gait analysis, I was told by Dr Rajat (a renowned sports injuries doc) that neutral shoes is what I need. These don’t have extreme cushioning but are not minimalist either.

I don’t really know what heel drop etc. means. I just know what feels right and makes me forget that it is something external or something I need to keep worrying about. This one is light, fits right and gives my wide feet and big toe space, to breathe. I have been alternating it with Ultra Boost (neutral shoes with more cushioning) for longer and slow runs. I haven’t had the problem of black toe nails or blisters despite having done several distances between 15-20km.

For the last few months, I have also been doing basic strengthening exercises for my legs that Doc Rajat advised me about (I will make short video clips and share soon enough).

I did my Pinkathon 10km (my personal best 53:16) within a week in this pair, then MCM half marathon (1:54) on Nov 1st and my personal best at ADHM (1:50) on Nov 29th to be repeated again two weeks later at the Grand Prix Run.

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An injury is an injury is an injury!

Marathons, Running Related Injuries - Anupriya kapur - September 26, 2014

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A running related injury is like the dementors in Harry Potter for me, it completely drains and sucks the happiness and soul out of me. All of a sudden, I don’t know what to do and a very big part of my life comes to a standstill. There is nothing for me to share on FB (the addict that I’m) and all running related updates make me irritable.

In the month of March, post my first full marathon, my left foot was swollen and I was in extreme pain. I still went ahead and did an obstacle race a week post that. I still don’t know if it was a stress fracture or tendon sheath inflammation alone. Despite feeling miserable, I refused to acknowledge the seriousness of the injury. I started living in denial and continued working out (squats, lunges, burpees etc), running and standing for long hours (baking). I made myself believe that I’m over thinking a minor pain. To further make a point that all is well, I went out dancing wearing heels several times. Big mistake.

At that time, I was looking for answers, reasons for my existence, and the one thing that kept me going was my long runs. I couldn’t fathom letting go of it. But what is worse than an injury is running with an injury. I was being plain foolish.

I reached a point where the physiotherapist threatened to make me immobile by putting a cast on my leg. That’s when I decided if I have to run in the, well, long run, then I need to do things right. I followed RICE to the T and got my physiotherapy done regularly. RICE is Rest, Ice, Compression and Elevate – Since I’m from a non-athletic background, I didn’t understand how that can help, but it does work wonders.

Here are couple of things I learned the hard way-

– Stretch, Stretch, Stretch – pre run and post run. Even if it means running half or one km less than your targeted distance.

– Listen to your body and know your body. Give it rest if you are not feeling completely up and about. Don’t confuse it with “I’m just being lazy, I should be out running”. It’s not about being a hero.

– Dip your feet in ice cold water after every long run within 24 hours.

– Vary the pace to avoid injuries. I can run at the same pace for hours and that’s what I had been doing. I don’t do tempo, hill or interval training as I find it too technical. But Fartleks,  not only sounds funny, it is fun to do as well. It’s basically “speed play” involving unstructured and alternate moderate-to-hard efforts with easy throughout. You can read more about it in the link provided below.

– Don’t shy away from Orthopedics and physiotherapists. Knowing good ones is critical.

– It’s good to have crazy goals but running too much too soon is just plain foolish.

http://www.runnersworld.com/race-training/whats-difference-between-fartlek-tempo-and-interval-runs

 

 

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