Posts for ultra marathons

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.

Srheyas

 

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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Everyday Heroes – Inspirational Women Runners

Fitness, Fitness related, For the soul, Marathons - Anupriya kapur - March 9, 2016

Honestly, Women’s Day has no relevance for me as I feel everyday is everyone’s day irrespective of the gender. However, it definitely gave me an excuse and the push (lazy as I am) to pay an ode to ‘everyday’ women who are an inspiration to many. I have listed their profile in text below in case you want to look them up on social media and follow.

Manisha Khungar – A swimming coach for the last 20 years. Triathlons are new to India and she has coached some of the first triathletes from our country to achieve their dreams.

Christine Pemberton – She is a blogger and I love her very quirky sense of humor. She started running at the age of 60 and has already done two full marathons and several half marathons. And yes she is usually a podium finisher in her age category in most marathons.

Avani Vora – She is a mother of twins and a Pilates instructor. She has inspired many women to make fitness their way of life.

Bhumika Patel – Apart from her regular 9-5 job, she’s out there helping women achieve their running goals be it through Pinkathon or otherwise.

Zareen Siddique – She is a mother of two (15 & 5) and can give a run for her money to any 25 year old. Apart from being a runner she specialises in Post Natal fitness training.

Ratna Verma – She is a teacher, she is an excellent baker, she’s fitter than she even looks and did I tell you that she is a mom to two teenagers as well.

Kavitha Kanaparthi – I have admired her since the day I met her for her courage to stand up for what she believes is right. She is the only woman race director in India. What’s the big deal? She has created some of the toughest and truest international standard ultra marathons in the remotest places in India.

Nirupama Singh – Forget about the fact that she is a mother to two young adult boys, she has a kickass PB of 1:39 for a half marathon and 3:48 for a full. She is also a zumba instructor fitness coach.

 

 

 

 

 

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