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A run for the eco-warrior

The six city SBI Green Marathon is a must run for every green warrior, writes Nandini Reddy. 

Set to be the biggest single branded race in India, the SBI Green Marathon is all set and poised to be one of the most entertaining marathons in the country. The purpose of the run is to celebrate the passion for environmental stability and sustainability and create a better future for generations to come.

Venkatraman Pichumani is the race director for the SBI Green Marathon. A seasoned runner who is a regular half marathoner at the renowned Mumbai marathon, Pichumani is the first Indian to be certified as a Race Director by RRCA with international accreditation.

Staying on track to their commitment, after each event their will be a sustainability report generated which will talk about the various actions taken during the course of the event to minimize the environmental footprint and maximize the social impact. This will be a public document that anyone can access.

The event shall develop and implement a community focused environmental education engagement plan, such plan may include social media posts, emails as well as lectures and presentations to the stakeholders about how running events can minimize the environmental impact.

Special Giveaway

This race is indeed special because of the many giveaways that promote awareness about protecting the environment and motivate everyone to become a green hero. Select participants will receive a special T-shirt made out of plastic by PlasticIndia Foundation. During the launch the organisers revealed the largest T-shirt created from 200,000 plastic bottles, setting a new Guinness World Record. The

T-shirts are made from a special cloth created from 100% recycled plastic bottles. This is definitely a collectible!

The Plantable Bib – yes you heard right, this running bib has a special use after you finish your race. It is especially designed to be planted, ensuring that you continue your commitment to the environments. At the end of the race each participant can take home a sapling that they can nurture and grow as proof of their commitment to have started on their journey for a better and greener Earth.

Race Categories

The serious runners can opt between a timed half marathon (21k) and a 10k race category. For those who want to have a fun run with the family there is a short 2k run and a dream run for beginners for a distance of 5k. If you want to have fun with a crowd then the 2k run might be perfect pick. If you have just started running and want to see how you perform in an actual race environment the the Dream run (5k) is the good place to start.

If you want to check if you are reaching your goal timings then the more serious 21k and 10k should be the ones you need to set your sights on.

Marathon Schedule

Mumbai – Feb 4

Delhi/ Bengaluru – Feb 18

Chennai/Ahmedabad – Feb 25

Chandigarh – Mar 4

If you missed it in a particular city ensure you make it to the next one. You can book you race participation at https://goo.gl/jZ8p9V

A unique race that promises to be a unique experience.

 

 

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When you stop running

Nandini Reddy explores what happens to your fitness and body when you stop running. 

There are many reasons as to why you had to take a break from your running. It could be because of an injury, family commitment, work schedules or just mental fatigue after you have finished your goal marathon. This is perfectly normal for even the most committed runner, a niggling question that stays in your head is about how long you can take this break.

So there are a lot of researchers who decided to study about how long does fitness last once you stop training. The short answer is within a few weeks your lungs and heart show the affects of not training.

What happens to your body

So once you stop cold turkey after being an avid runner then the first two weeks are bliss. Your muscles recover, you feel more relaxes and you still have all the benefits of the training. Once you hit the four week mark the blood volume drops significantly which means your heart is working less harder now. Runners heart are generally working overtime to continuously supply oxygen to those muscles that are constantly under stress. In another four weeks, muscles are all recovered and any minor tissue stress is also rectified. The lungs and heart are working lesser and if you were to even run on a treadmill now you will notice a change in the time it takes for you to be exhausted. Sustaining a hard pace will be a bit difficult and an easy pace will be what you can achieve. Researchers estimated that endurance performance decreases by nearly 25% after four weeks of no exercise.

What happens to your mind

The first two weeks are good for your mental health because you get to recoup from the punishing training schedules and your body also starts to feel more energetic. The niggling aches and pains will disappear over a four week period. But what happens to your mind after that? Running helps in keeping you happy. In fact any form of exercise has the power to increase positivism. When there is a break the first few weeks seem alright but slowly the anxiety starts to set in. Many runners who took long breaks have described as having signs of depression even. A few weeks off running has a positive effect but a prolonged break seems to have only negative effects on the mind.

So can you restart?

The first thing to remember is that you cannot pick up where you left off. Your body has changed and this has to be taken into consideration while drawing up your training plans. If you try to hit the same statistics with a vengeance you run the risk of injury. The first step is to adjust your mind and ease back into a schedule that is low stress. For the first week keep it easy. Do short runs in terms of distance and time. If all is well then go ahead and plan longer runs in the next week. Build up your pace and distance endurance over the next four weeks.

You can stop running. Sometimes you just need a break but remember that when you restart again, it is important that you respect the fact that you took a break and are now ready to begin anew.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Running during your periods

Have you ever wondered how that time of the month affects your (or your loved one’s) running? Radhika Meganathan talks about running and the menstrual cycle.

The discomfort, the mood swings… yes, periods can be a pain, but here’s the more important question: does it have a negative effect on your running performance?

Menstrual cycle, explained

Most women have a 28-day menstrual cycle which is split into two halves. The first half is known as the follicular phase, characterized by increasing levels of Estrogen. Day 1 is when your period starts. Ovulation, or the release of a fertile egg, happens around day 14, give or take a couple of days.

The second half of a typical menstrual cycle is the luteal phase, when the lining of the womb (endometrium) thickens, to prepare the body for pregnancy. Progesterone levels and body temperature increase during this second phase.

If the egg is not fertilized on time, then all the hormones levels fall over the next few days, triggering your next menstrual cycle. Rinse and repeat until pregnancy or menopause occurs; sometimes, severe physical and/or mental trauma can also delay your periods and throw you off your regular cycle.

Timing your training

Often, the best time for any kind of physical training is during the follicular phase. This is when your body temperature is lower, and all stored energy and regular fuel are broken down rapidly without the interference of hormones; thus, this is the best time for short, high-intensity workouts.

After Day 14, when your body temperature increases, it may not be an ideal time for intense workouts. But this time if perfect for endurance training, as many runners have found out.

Now we come to the dreaded week before Day 1; technically, the last week of your menstrual cycle. This is when most woman feel bloated, lethargic and restless. The scientific explanation is this is when your body realizes your egg is not fertilized that month and progesterone and oestrogen levels fall sharply. Your best running performance may not happen during these few days, but the good news is you can still do gentle runs on Week 4.

Running during your period

Some women hardly feel their periods, but some are so adversely affected that they take time off from their work. One size does not fit all when it comes to menstrual symptoms, so you are the best judge on how you want to draft your running schedule around your periods.

If you have heavy periods with painful cramps, you may be tired and anemic. You may also be feeling dizzy (some women report fainting) and have concerns about leakage. At this time, we advise gentle runs, good hydration and a sensible approach to training and diet. After the first two days, everything is good, and you can resume your normal running schedule during this awesome follicular phase.

Finding your best running days

Keep a menstrual cycle diary for a few months. Jot down the quality of your run during certain days, and note your energy and mood level. This will help you to identify your best days and schedule your training. Use the ‘bad days’ to concentrate on core work, cross training.

But what is you get your periods during a race? What if D-day falls on the first two days? Well, Uta Pippig, winner of Boston marathon in 1996, crossed the finish line with red-streaked knees and shanks. Clearly, her periods didn’t stop her from her win, so don’t be stressed about it. Just make your body work for you!

ABOUT THE AUTHOR

 

A published author and an avid rambler, Radhika Meganathan is a recent keto convert who may or may not be having a complicated relationship with bacon and butter.

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How running affects your muscles

Radhika Meganathan demystifies the relationship between running and muscle building

Runners are often associated with trim, wiry frames. Well, all that running stimulates your body to burn through your diet and the reserve fat in your body, so no wonder a typical runner burns way more calories. Most body builders, though, avoid running like the plague, accusing running to be a muscle destroyer. This claim is not entirely untrue, because running does have a huge impact on your muscles. But what if you want to build muscle yet still run?

What happens to muscles during running? During an intense cardio activity like running, the body constantly burns calories, even after you have stopped running. It not only burns the calories from your regular diet, it also burns through your reserve fat in the body. But when you run too hard or too long, your muscle will become the food if your body does not have many calorie stores of food and fat left.

Thus, if you want to build muscle mass while continuing with your running routine, you have to concentrate on two things: your calorie burning metabolism, and your running distance.

Adjust your diet

You now know why runners are advised to eat hearty! If you do not adapt your diet to your distances, it may lead to constant calorie deficit and your body will not be able to grow muscles from the limited nutrients from your diet. It’s like a vehicle trying to run on an empty tank! That’s why you must closely monitor your diet if you want to run and retain your muscles.

If your goal is to grow muscles, do not run or weight train on an empty stomach. Be especially wary of long training run, since they can deplete your energy reserves and reduce your muscle mass. After a long run, plan for additional carbs and protein. Make sure you eat a regular, balanced diet, one that has equal portions of protein (lean meat, seafood, eggs), complex carbohydrates (brown rice, bananas, sweet potatoes) and vegetables.

Adjust the distances you run

In addition to nutrition, you should pay attention to the amount of distance you cover each week. The right distance is different for everyone, but you definitely should keep in mind that longer distances (also, a more intense running schedule) will burn more calories and will ultimately start utilizing calories from muscle. But what if you love running and do not want to sacrifice either?

Do not despair! The solution is simple. In order to save your muscles, follow a training plan that gives equal importance to endurance and strength training, and also gives you adequate time for recovery.

  • Talk with an expert trainer/runner and arrive at a schedule with a safe number of training sessions per week.
  • Running shorter distances and following a moderate weight-training schedule will help you retain your muscles without sacrificing them to an intense running regime.
  • Reduce your weekly runs’ mileage.
  • Short runs and sprints are the best way forward if you are looking to build muscles.

With the right training, running can work on developing lean muscle. So get started with the right training and nutrition.

ABOUT THE AUTHOR

 

A published author and an avid rambler, Radhika Meganathan is a recent keto convert who may or may not be having a complicated relationship with bacon and butter.

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The relationship between sleep and running

Sleeping well and for the right amount of time can increase your running stamina, writes Nandini Reddy

We live in a hyper active culture that has us on our toes constantly. We have over committed our time an energy to a a ton of obligations. But the most important factor that needs to remain unchanged irrespective of our lifestyle is the number of hours we sleep. You have probably read that you need 8 hours of sleep but it is highly likely that you are clocking in less than 5 hours a night. As a runner, sleep is as important as nutrition and exercise.

Maybe if we understood why we need to sleep then we can be more convinced to actually give it the attention it needs.

Weight Loss

A regular sleep schedule can do wonders for your weight loss efforts. When you get less sleep your hunger hormones run haywire making you carve food at the wrong times or feeling less sated after a meal. All marathoners tend to carb load before a race but if you don’t get enough sleep then the glycogen energy reserves that you need for the race will not build up properly and you will hit the fatigue wall sooner than you expect.

Body Repairs

Distance runners need sleep to ensure that their muscles recover from their training. It was observed in a research that athletes who got enough sleep showed a marked improvement in their running performance. While you sleep, the growth hormone is released when you are in deep sleep which helps recover your body. This hormone is essential to help the body rebuild from the affects of workouts. The growth hormone also helps in converting fat to fuel and keeping your bones strong. Too little sleep means you will feel more stressed and your recovery time will also increase.

Water Re-absorption

While you sleep, the kidneys help in establishing the water balance in your body. When you run in summer and sweat a lot, there is a high risk of dehydration. Just drinking more water is not the solution to ensure your body stays hydrated. It is also important to let the kidneys do their work to balance the sodium, electrolytes and water in your body. Dehydration can lead to fatigue and muscle pain. So a good night’s sleep can do wonders to ensure that you are not dehydrated and your body electrolytes are in balance every morning.

Mental toughness

Sleep helps clear your mind and improves your concentration and helps you run with a clear mind. Sleeping better also improves your ability to analyze training plans and race day performance. A mentally tough runner can overcome every hurdle that he might encounter during tough races.

Maintaining a Schedule 

You need to set a sleep schedule. It will take you up to four weeks to get habituated to it but if you can set up a schedule then you will see that all other things will also fall into place. You will start to eat and train at a scheduled time. Sleep also helps you combat pre-race anxiety, improve your memory and decision making ability.

You might be able to get by with a few nights of bad sleep in a month but on the whole you need to have a sleep schedule that you stick to if you want to improve your running performance.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Sea Link, Road Run

The just concluded 15th edition of the Tata Mumbai Marathon 2018, a review by Capt Seshadri Sreenivasan. 

The pre-event

A mildly warm and humid Amchi Mumbai greeted us as we landed in the city for the 15th edition of the Mumbai Marathon, this year, the Tata Sons sponsored Tata Mumbai Marathon, or the TMM. Late morning of the eve of the run, our entry into the pre-event expo at the Bandra Kurla Centre was met with a massive crowd, many of them sporting T shirts with the slogan ‘I Move Mumbai’.

And Mumbai moved that morning, but rather slowly. A sea of humanity that would have put the holiday crowd at Chowpatty to shame, crammed into the narrow corridors between the seemingly unending rows of stalls, displaying and marketing literally everything from running gear and protein supplements, which one would rather expect, to insurance and customized software. Every stall was packed with eager runners and their families, the experienced ones networking and hobnobbing and the first timers eagerly seeking information and advice and investing in what was being propagated as the ideal running apparel and accessories. And as the marathoners of the next day collected their bibs and goody bags, they were treated to fun and games at the adjacent food court, serving delicious, freshly conjured up varieties of pasta.

And moving in the midst of all this was a figure who strode tall, who stood out with an unmistakable aura of greatness, the brand ambassador of TMM 2018, world champion pole vaulting legend Sergey Bubka.

The event

From as early as 4.00 in the morning, the suburban trains were packed with runners, mostly in groups, chattering away animatedly amidst much grinning and back slapping. The spirit of Mumbai was very much in evidence as those inside made space and welcomed the entrants at every station, till the trains pulled into the common destination of the Chhatrapati Shivaji Maharaj Terminus. The Azad Maidan, which was the marshalling point for the event, had anything but an ‘azadi’ look about it as the crowds swelled in number every minute, selecting their respective entry points for the four events: the full and half marathons and the newly introduced 10k charity run and the senior citizen 6 km dream run.

The gates opened to much cheering and charged up adrenaline as the athletes assembled in their ‘buses’ with pacers sporting banners displaying the timing in which the group in the ‘bus’ hoped to complete the marathon, right between 2:45 and 6:00 hour durations. The Mumbaikers were everywhere. All along the route, from as early as 6.00 am, spectators in as varying age groups as a sprightly 75 to an excited 4 years lined up to cheer the participants. It did not matter that they knew them or not; every participant was encouraged with unflagging enthusiasm.

There were runners from all over the country and from abroad. The ‘elite’ runners, or the professionals in both the men’s and women’s categories, who were competing for medals and honours, were led as has become the norm, by the Ethiopians and Kenyans, with the top Indian runners hot on their heels. 45,000 runners in the four categories were backed all along the route with water, electrolytes and refreshments, with medical teams and ambulances on stand-by at designated points to cater to any emergency.

With the advent of dawn, the athletes were presented a panoramic view as they crossed the sea link, with the blue of the sky and the azure ocean melting in the distance. But as the early morning mist cleared and the warm sun rose in the skies, the increasing temperature and humidity began making it tougher for the runners, especially in the latter part of the race. Nothing deterred them however, as they literally put heart and soul into their legs all the way to the finish where they were received with thunderous applause from the spectators and fellow athletes alike. Fatigue and pain were forgotten for the moment as they sprinted across the finish line to receive their well-earned medals and refreshments. Celebrations were certainly on the cards as the finishers thronged the nearby pubs to quench their thirst with that most popular chilled beverage called beer!

Promises filled the air… promises to return the next year and once more be a part of this wonderful event called the Mumbai Marathon, a heady but healthy drug, an addiction and a magnet that will never stop attracting participants again and again and again.

ABOUT THE AUTHOR

 

Capt Seshadri Sreenivasan is a former armed forces officer with over 30 years experience in marketing. He also a consulting editor with a leading publishing house. He is a co-author of the best selling biography of astronaut Sunita Williams.

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Become an Eco-friendly Runner

If you love living a sustainable lifestyle then you should probably include it as a practice in your running too, says Nandini Reddy

It always feels wonderful to give back to environment and if you can get fit while doing what you love, then that’s a double advantage. Running can be made sustainable by just following a few simple practices.

Running Clothes

The material of your running wear makes all the difference. Look for a brand that uses sustainable materials and practices to produce their clothing. Organic cotton and hemp are great materials to choose for running wear. There are a few firms that are recycling plastic info fibre to make clothes that are suitable for running. All these clothes are easy to wash and also air dry quickly.

Clean Trails

Whenever you participate in a big race ensure that if you are disposing trash you use a bin and not litter. If you feel that the organiser may not have adequate bins then carry a convenient trash pouch so that you do not litter along the way. You can also volunteer to clean-up the trail post run. If the race venue is far away then try and use public transport systems , car pool or ride a bike. Riding a bike has the added advantage that you can warm-up before your race.

Reusable Equipment

Use reusable bags, bottles and packets while packing your snacks for the run. If you buy packaged energy drinks then ensure you buy from companies that pack in recyclable bottles. If you can use homemade energy bars or granola bars you can reduce the wrapper waste. If you aren’t too keen on making your own energy bars or drinks then look for companies that use sustainable practices to produce and package their products. Carry your own water bottle so that you can avoid using one time use bottles and cups during the race.

Green Training

If you live in a city with a flat terrain and plan to run and out of city marathon that has steep terrains then consider changing your training plan in the same place rather than travel to train. You can use stairways and also find challenging running routes that you can repeatedly use for training. If you need to drive to reach a training location then consider riding a bike instead.

Follow the 3 Rs

Reduce your energy expenditures and material consumption wherever you can. Reuse things as much as possible. Recycle your old gear. Most runs offer their own signature T-shirts and if you have run enough marathons it is likely that your cupboard will be overflowing with the souvenir T-shirts. If you have the option of avoiding the T-shirt then please consider it, you will always have the finisher medal as a souvenir. If you can find a local retailer who will accept and recycle your old clothes and shoes then it is best to give it away to him rather than dump the lot as they are not easily degradable.

Outdoor running has the lowest environmental impact, so if you can make tweaks to the way you run – then you can easily become a sustainable runner.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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Improving your running form

Running can be easier and with less effort, if you strengthen you body and improve your flexibility, says Nandini Reddy

You become a great runner by taking to the trails and roads regularly but a few simple exercises before and after your run can do wonders for your running form. Smooth and efficient running is dependent on the strength and flexibility of your body. Here are a few basic pointers to remember to get the right form.

  • Take quick and short strides to avoid injury
  • Keep your knees in line with your foot when it strikes the ground
  • Keep you elbow bent at 90 degrees
  • Don’t keep your hands stiff. Relax those muscles
  • Run by pushing off from the ground and not flat thumps

There are three muscle areas that are the most important to have great form – the glutes, hips and arms. All these muscles need to be worked on before and after a run. Dynamic stretches before a run to heat up these muscles and cool down stretches after a run to ensure that these muscles are relaxed.

If you follow particular training principles you can be a better runner. During training runs try and introduce something different.

  • Gradually increase your mileage or time spent running. If you are working on interval training then reduce the walk timing and increase the run timing.
  • Give yourself enough of a break before you increase your speed or distance. Your body needs to adapt and its important not to push it beyond its limits.
  • If you are trying new strength training exercises then remember that you will have sore muscles for a few days and might not be able to run at your regular pace. Its okay to do that and it doesn’t mean that the exercise is the enemy to your running.
  • Try and get a plan that increases gradually. If you are running 5km is a good timing this week then try completing 6km in the same timing next week. Training should make you feel happy to achieve your goals and not stressed.
  • There are no single methods for running that will work for you always. Every trail and every run might offer different challenges, so remember to prepare for it.

Easy and effortless running comes with practice and dedication. Use the strengthening moves to make running more of a pleasure than a chore everyday.

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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The Mesmerizing AU Bank Jaipur Marathon

This February, run through the vibrant city of Jaipur, is a must on every travelling marathoners list, says Nandini Reddy

The mesmerizing pink city of Jaipur invites runners for the 9th edition of the AU Bank Jaipur marathon on February 4th,2018. One of the most spectacular marathon’s in India, whose flat course tracks through the most scenic routes through Rajasthan’s vibrant capital city.

Run the Spectacular Marathon

The race offers a whole host of options for both elite and amateur runners. The full marathon and half marathon have separate categories for elite runners and amateur runners. The other timed running category is the 10k run. If runners wish to participate in the elite category then they would need to submit valid timing certificates at the time of registration. For participating in the open category, no timing certificates are required. The marathon will start from 3:50am with the Elite Full Marathon category and the final category of the fun runs will begin at 7:30am.

Apart from that for those who want to enjoy the scenic running route and the joyful celebration on race day there are plenty of fun categories such as Joy Run, Dream Run and Youth Run – all covering distances of 6kms.

Trying to set a social message, a different category called ‘Beti Bojh Nahi Hai Run’ for 2 kms has been included. The Senior Citizens Run for 3kms and Wheel Chair Run for 6km finish the categories offered during this year’s Jaipur Marathon.

The runners can enjoy the culture and traditions of Rajasthan as they are showcased along the race route.

Enjoying the Pink City

The Jaipur marathon offers tour packages for registered participants who want to spend time before and after the marathon exploring the delights of the city of Jaipur and the many wonders of Rajasthan. The packages include stays ranging from 2 days to 4 days. They include city tours and special shows that will give you a glimpse of the best of the city and culture.

The Cause

The run is organised by Sanskriti a well-know social organisation that has undertaken several social welfare projects that have created awareness about culture and traditions to the youth. This year the World Trade Park is a partner who is showcasing their world-class property that offers excellent services to business sectors.

Remember to tag yourself on social media with the hashtag #AUBJMRUNNINGHEROES if you are running, volunteering, donating or just cheering the marathon. A run that showcases both the modern and traditional spirit of the city is one you should not miss.

Register Now for AU Bank Jaipur Marathon==>>https://goo.gl/57UHYV

ABOUT THE AUTHOR

 

An irregular runner who has run in dry, wet, high altitude and humid conditions. Loves to write a little more than run so now is the managing editor of Finisher Magazine.

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