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Easy hacks to unleash your fittest self!
“Try to be like the turtle - at ease in your own shell.”
Have you been keeping off your fitness goals for too long? Do you want to get started, but don’t know how? Are you too busy to get the workout you need?
If getting started is the biggest hurdle, this article might be just what you need right now.
I. Set those Goals- Be your personal warrior
Each of us has different motivations to workout. Brooke Shields once wanted legs like Steffi Graf while Madhu wanted to stay active around his 2 year old and Neha wanted to go from couch to 5K in 6 weeks.
Whatever your goal, believe in it. Define your long-term goal and then make specific, realistic and time bound short-term goals.
Short-term goals should last four to six weeks. For example- working out 3 times a week for a beginner.
Long-term goals are the end goal, spanning a few months and close to a year. Things like living healthily, lowering cholesterol, losing ten kilos or more (the right way, of course), running your first-half marathon or a marathon, etc.
Remember, that your goal has to work for you- it's your personal journey to become a better you.
Write your goals down- slap it on the fridge door, behind the bathroom door, in front of the closet, or wherever you do your morning thing.
II. Plan your activities for heart-thumping fitness
Identify your favourite fitness-related activities- is it the serenity of yoga that appeals to you, or the music thumping beats in a spinning class or just the breeze on your face during a walk or run or all of them?
Find the activity or the set of activities that get your feet moving and your energy levels up.
Figure out how you'll follow these activities. Sign up to classes, find a training plan, etc.
Set some achievable challenges during each activity. For example, if your goal is to run a 5K, start with walking for 25-30 minutes each day and vary your speed and distance as you get more active. Add a few lunges, crunches and pushups along the way.
III. Time - it's precious!
We’re all stressed for time in today’s busy life. To discover your new rabbit-self, you'll have to get into a routine. Routines slowly help form habits, and the benefits can range from stress relief to regulated blood sugar levels to lower risk of heart disease. Start young, stay young!
Decide how much time you'd like to dedicate on daily and a weekly basis.
Setting some time aside can help you stick to your routines and boost your confidence in the workout or the activity of choice.
Pick a time and stick to it. You can always add to your basic routine and mix your workout to make it more fun in future.
Research suggests adults require 30 minutes of physical activity a day. But dont worry if you cant squeeze in 30 mins in one go. Split it into 15 min sessions and you go for it!
IV. Reward yourself regularly- carrots are important.
Some people are motivated to exercise because they genuinely love it. But if you are one of those people who doesn’t, then rewarding yourself once in a while will drive your motivation to stick to your goals.
Rewards are very personal and vary from one person to the other. You can set up your own rewards and frequency.
Small(daily) rewards :
Put Rs100 in a jar every day you workout (building into a larger reward)
Watch your favourite TV show (only) on days you workout
Open WhatsApp only after you’ve finished your workout
Bite into some dark chocolate after 30 minutes of active workout
Medium (weekly, fortnightly, monthly) rewards:
Watch a movie / game
Shop for one frivolous item online
Get a massage
Eat your favourite dessert
Longterm (3, 6, 12 months) rewards :
Vacation with friends
Splurge on an outfit / watch / shoes
Indulge in a 5/7/9 course meal
Plan something with the kids (and let them know. They’ll ensure you get your workout!)
V. Clean your Diet
Studies show that not only is fast food bad for long-term health outcomes, it can also cause sluggishness, lack of motivation and reduced performance in our day to day lives.
Moving to a balanced, nutritious diet goes hand-in-hand with a good workout as it increases productivity, enhances mood and helps in losing or controlling body weight.
In India, we have plenty of healthy breakfast options like roti-subzi, poha, upma, idli-chutney etc that one can make in minutes. Add freshly chopped carrots, beans etc to make them even more interesting.
Getting started is really a mind game. Follow the process and you will start to see the results. Sometimes, pairing up with a friend, sharing your goals publicly or simply challenging yourself to a 21 day NO MISS workout could do the trick.
Do you workout regularly? What has your first experience been like? Tell us more in the comments section below!
Experience a rewarding race day!
You’ve signed up for your first race- a half marathon? Congratulations! It can be a life-changing event. For some people, the experience will make you hungry for more. The distance tests you mentally and physically.
Here are my top 5 recommendations to have a fabulous race day!
Trust your training: Quality over Quantity.
You must follow a training plan spanning at least 10-12 weeks, featuring days of different intensities & workouts. A training plan can be customised by a coach (like me) or you can download one from the internet.
Avoid overtraining – if your plan says 4 km at a certain pace, follow that.
Two weeks before the race, bring down your weekly mileage by 60-40% (called taper).
Pay attention to your recovery days - this will allow your body to recover and bring you one step closer to optimal race day performance!
Training with a group or a buddy will keep you excited, accountable and motivated.
Caution: Nearly every runner will have an opinion on training, etc. You need to decide what suits your personality and stick to it.
2. Go the distance: Weekly long runs and race pace runs are key.
Stay focussed on getting proper mileage before your race. A half marathon is not a casual distance, your body needs to learn to endure.
Spend time on your feet during those weekly long runs. You can progressively go longer, every week. Remember to focus on your breathing & posture. This will power you through the final kilometres.
Run at least one 17-19 km distance, at least 2 weeks before your race.
Try and do speed workouts, at least once a week to learn your race pace. This will help you get used to running fast and not get overwhelmed on race day.
3. Fuel right: Practice during training, nothing new on race day.
Running a half marathon is stressful for your body and it is important to know what fuelling and hydration options keep you from shutting down, well in advance.
During your training runs (long runs, specially) try different types of energy gels and sports drinks. This will help you understand what suits you. I recommend the Unived RRRUN range of products.
Don’t forget your pre-race and post-race fuelling. Find meals that are easily digestible and help you optimise your recovery period.
On race week, try nothing new. Tried and tested meals and drinks are best.
Carb loading-2 days before the race, you should get about 60-70% of your calories from carbs at breakfast, lunch and dinner. Best food options: potatoes, rice, fruits, vegetables, whole grains.
On race day, get about 500 calories before your race. I eat oatmeal and a banana and wash it down with some tea.
During the race, sip water at every aid-station but you don’t have to drink the entire cup. Take a gel every 40 minutes of activity (recommended).
4. Slow and steady wins the race.
A week before race-Learn as much as you can about your chosen race course – is it hilly or flat? What will the weather be like?
Before the race, make sure you have tried and tested your running shoes (at least 50 km mileage done), apparel and watch. Lay out your race gear before you go to bed. Keep the safety bins with your bib.
Cut your toe nails to avoid blisters, use Vaseline/anti-chafe balm, nipple bandages to prevent any blisters/cuts/chafing.
On race day-
Get to race start at least an hour before. Visit the toilet. Warm up properly. Take deep breaths. Carry a small bottle of water with electrolytes, sip while you wait. It will calm you.
When you start your race, tell yourself to hold back, go steady and easy. Try to run your first half slower than the second half (called a negative split). Take it slow. Your body will be grateful, later.
Stay calm, be mentally tough, and talk to yourself. This helps me immensely. Don’t let people passing you overwhelm you. Remember how you've worked through fatigue during training and how you can do it again. Stay positive and visualising yourself crossing that finish line, strong!
Break up the race into smaller segments. It will make the distance feel more manageable.
5. Enjoy the day, soak it all in.
If it’s your first time or your tenth, remember to revel in your run. Worrying about time will stress you out and you’ll not be able to pay attention to the incredible energy at the event. I’ve learnt this the hard way, over 5 full marathons.
So, just enjoy the feeling of pride at the beginning of your race. Hold to that feeling through your race distance. If you feeling like it, high five spectators, thank race volunteers, enjoy the scenery, smile for the photographers!
Your training runs will prepare you to run the first 19km easily, and the adrenaline and excitement of completing all of that distance will carry you to the finish line.
After your race is done, wear your medal with pride, get some food inside you, spend time with your training buddies or running community. Take photos, smile, and then head home and get that well deserved rest.
This article was also featured on Men’s Health India website.
The Running Basics
Have you decided to start running or complete your first race this year?
Running well can be daunting. Worry not, here’s my list of top 6 things to ace your running & fitness routine!
Have you decided to start running or complete your first race this year?
Are you someone who has been running but struggles to achieve milestones?
First up, Congratulations! You have accomplished the most important step, that is the willingness to get out of your door!
Running well can be daunting. Worry not, here’s my list of top 6 things to ace your running & fitness routine!
1. Set small, realistic and consistent goals- Be S.M.A.R.T.
Remember, each of us has diverse body compositions, metabolism levels and athletic abilities. Irrespective of what fitness level you are at, you will need an individualised training plan to improve your cardiovascular and muscular endurance.
Completely new to running? You must define your routine yourself. Begin with making running a habit- a few minutes per day, a few times in a week. Set a 4-week goal like running your first 3 km, or if you're someone who regularly walks or works out, your goal can be to run 5 km.
A regular runner? Think about setting a big goal for the year – maybe breaking a certain time (breaking 2 hours for half marathon?), progressing longer distances from a 5k/10k? Depending on your fitness levels or goal, you’ll need to follow a 12-week or 16-week plan. If you want to get faster, your training plan should help you prepare for exactly that.
It is easy to be all gung-ho about running and want to go as fast as you can. Don't! Go slow and steady. It takes some time for all the muscles, ligaments, tendons, joints and your lungs to adjust to this new form of exercise. This is applicable to all people, across all abilities. Treat yourself when you achieve those smaller milestones- extra cheesecake, deep-tissue massage, a pizza & movie night.
2. Practice makes perfect. Build a strong base. Then, work on speed.
Your first step, should be build a strong base spanning at least 4-6 weeks. Over time, you will get less breathless and stronger. Remember, a good warm-up and cool-down are essential too!
Beginners, get into a running routine 3 days/ week. Twice a week, do shorter runs (20 to 30 mins) and on Saturday/Sunday do a longer run (40 to 60 mins or longer). It’s okay to alternate between running and brisk walking, initially. Once you find a run/walk ratio that works best for you, gradually increase your running time and decrease your walking time.
Seasoned runners, break your week into 4-6 training days.
Easy Runs twice a week at a comfortable, conversational pace for muscle recovery.
Confidence building Speed Runs at least once week. Start with a warm-up of 2-3 km of easy running and finish with a relaxed cool-down of 2-3 km. Intervals can range from 200m to 1 km, depending on the race you are training for. For 5k - 100 or 200 m; for 10k- 200-400m; for half marathon- 800m to 1km.
Long runs to improve fitness, build endurance should be done once a week. Go for distance rather than time - slow it down, be patient, and don't worry about your pace.
Cross training at least two days in a week. More info, below.
Score free training plans on the internet (Hal Higdon’s plans are popular. I followed it for my first 21km back in 2010) or hire a certified running coach in your city or online (consider me!).
3. Cross Train- don't forget your other muscles!
Runners are prone to injuries related to glutes and hip flexor weakness. So, it is important to build optimum strength, improve muscle power, eliminate any muscle imbalance and increase endurance. Activities such as swimming, yoga, pilates, body/free weight or other functional training activities are great cross training options.
If you're joining a gym, or are already part of one, weight train 2-3 times a week. Remember to use lighter weights, do more reps per set and focus on key body areas.
Do a 4 to 6 week strengthening plan with focus on your key muscle groups- core, glutes & hamstrings, shoulders, back & arms. You can switch up your routine.
If you’re unsure, seek help from a certified coach, fitness trainer or physiotherapist.
4. Nutrition & Hydration
What runners should eat and drink is the subject of many ill-informed discussions. Remember, carbohydrates and fat are primary energy sources for endurance exercises such as running. Protein plays the crucial role of recovery, as do vitamins and minerals. Consult a nutritionist for more information on a balanced diet.
Finally, staying well hydrated is VERY important to prevent dehydration and to avoid any negative effects towards your performance. Remember, your blood and other fluids help remove waste products and bring nutrients to tissues for repair. So, replacing lost fluids as quickly as possible after running, will speed your recovery.
On average, you should be drinking at least 1.9 litres per day. Depending on your training intensity and weather conditions, you need to drink up one and a half times the amount of weight you lost.
Water and carbohydrate replacement drinks containing sodium are excellent for staying hydrated.
5. Rest Up- your body will love you for it!
Top athletes like the world's fastest man Usain Bolt vouch that sleep is an extremely important part of training. Your body needs to recuperate and will thank you by being injury free.
Dedicate one day per week for total and complete rest.
Consider investing in a foam roller. Foam rolling helps minimise your body's aches and pains by addressing the layers of connective tissues, called fascia, that surround all the muscles in our body. This helps increase your range of motion, lower risks to injury and improves recovery time.
As I have mentioned before, remember to eat a balanced diet consisting of healthy fruits, vegetables, whole grains, meats and stay hydrated!
6. Stay motivated, join a running group in your city.
The power of running groups is incredible. Since running is for runners and runners are such social beings, a running group helps with training and sharing the joys (aches, cramps & sweat, too) of finishing that race. It is fairly easy to find one. I, personally, totally love the Adidas Runners- a global community currently in the cities of Mumbai, Delhi and Bangalore in India. It’s free, it’s fun and it’s wonderfully empowering.
In conclusion, remember to enjoy the process. Be patient with yourself and your body. Believe in the process, believe in yourself. Happy Running!
[1]http://dx.doi.org/10.1016/j.jacc.2014.04.058