Posts for weight training

Better, Faster, Stronger

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

‘Fast’ is a relative word when it comes to amateur long distance running or probably everything else in life. I did my first half marathon in 2010 in 2:55! And the next one in 2:28, before I had to take a break for 2 years. But I came back stronger; my timings have only been improving in the last two years, from 2:09 at ADHM in 2013, 2:03 in 2014 to 1:50 in 2015. I have been getting better even though I’m running lesser, way lesser than I used to. I was thinking of certain things that I did differently (accidentally) to improve and it’s only fair that I share it on my blog –

1) I have accepted that with the kind of erratic work schedule, I probably can’t follow a routine. Earlier I would miss out on my workout if I missed out on a certain fixed time I had decided for it. Now I fit in a work out whenever I get time through the day. It could mean doing the planks in the morning post dropping my son to school and doing the calf raises in the afternoon when taking a 10 minute break from work.

2) For the last six months, I have been doing (or try) 3 reps of planks (45 seconds each) 4 days a week.unspecified (10)-01

3) I spend 10 minutes on doing basic weight training for upper body 3 times a week.

4) I have been doing calf strengthening and sitting squats whenever I can (3 times a week). Click here to see the videos. I will be adding more.

5) Once a week I run 5 kms as fast as I can. I never time myself as I don’t want it to stress me out.

6) I concentrated on improving my timing for 10 kms rather than for long runs.

7) I get massage done for my legs once a week. But I don’t do the fancy ones as I find them too expensive. A simple massage by a girl who comes home and does it, works for me.

8) I consume one gel before the start and one during the half marathon.

9) I was lucky to have figured the shoes which suit me the best. Boston Boost  it is for now.

10) During warm days drinking electrals/ORS during the runs instead of any other drink has made a huge difference in recovery. Recently, I  tried Recover (post my runs) by FastandUp which worked wonders as well.

11) Post run stretching by way of basic yoga poses – Warrior pose, Downward Doggie, Dhanurasna, boat pose, reverse boat pose and Viparita Karani.

I hope this helps. Do share what works and what doesn’t work for you.

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The Marathon Man

Fitness, Fitness related, For the soul, Marathons - Anupriya kapur - January 28, 2016

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Last Sunday I had the honor of meeting Nitendra Rawat, who has created a course record (by an Indian) at SCMM this year with a timing of 2:15:48.  And after reading quite a few articles on him, I went with an expectation of meeting someone a bit cocky and smug. But I was so wrong.  At the shoe store where I accompanied him, the store assistant started showing off his knowledge about heel drop and mid foot landing, unaware of the fact that he was talking to the best Indian elite runner. Nitin didn’t utter a word or get worked up, just tried his shoes and moved on to buy them. His shoes usually last up to two weeks due to the intensity of training, about 270km of running per week. That’s him confident, emphatic yet humble. He answered all my questions without any hint of superiority.

While most articles I read mentioned how he has broken the course record, qualified for Olympics, his Oakleys and ponytail, not much was said about the lack of facilities at the National Camp. Case in point, the three Olympic qualifiers don’t even have a dedicated physiotherapist! Even though the ASI, Pune is a state of the art institute with all facilities, these athletes have to train at the National Camp for most part of the year.12631519_957329514303978_1212204902924277503_n

There has also not been a word about his nutrition needs either. If only this one aspect is taken care of, it alone can shave off a couple of minutes from the overall marathon time – as per a renowned sports doctor. Imagine then, what he could do if all the international standard facilities, training and nutrition were available to him. Imagine if the media had concentrated on this, how much more attention these causes would have received – Just like his adidas sponsorship. When the media reported that Nitin had to pay for shoes out of his own pocket, adidas picked it up and offered him a sponsorship.I asked him what about adidas excites you and he said “with proper sponsorship, I will get the exposure of running in other countries, which also means I can choose more favorable marathons. And right now my target is to break the national record of 2:12 which hasn’t been broken since 1978.”

But we can’t blame the media alone, can we? This is the kind of information we want to consume.

Also, I feel as a part of the running community we need to give much deserved attention and love to our athletes.

You can like his FB page at https://www.facebook.com/nitinrawat2012/?pnref=story

Read further if you are interested in a bit of trivia, his diet and training regimen.

A bit of trivia

Nitin came to know that he could run well when he joined the army when at the age of 19 and started representing his regiment in various cross country events. But he didn’t take his talent too seriously till he got posted to LoC in 2006 and didn’t like being there one bit.  That’s when he began training a bit seriously for mid distances and cross country at the Army Sports Institute, Pune. The turning point for him was when he won the national medal for cross country in 2011. But he knew he wasn’t fast enough, so he decided to give longer distances a shot, SCMM being only his second full marathon at the age of 29!

Training regimen

He runs 6 days a week at the National Camp with about 5-6 hours of training (split into two) every day. Wednesdays are meant for circuit training and he does strength training 2 days a week. He doesn’t do weight training at all. A lot of his strength training involves the exercises he learned when he went to run a marathon at South Korea.

His diet

Pre run – 3 slices bread, 1 banana and green tea

Breakfast – Daliya, bread and 2 egg whites

Lunch – A bowl of dal, a bowl of sabzi, I roti and 2 spoons of rice, lots of salad and green tea

Before training (evening) – lots of fruits

Dinner – A bowl boiled chicken (no salt), 1 bowl dal, 1 roti and lot of green salad.

*No butter/ghee and sugar

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