Tag Archives: running tips

Running may Prevent Knee Arthritis

Arthritis is a joint disorder that involves inflammation of the joint. The major issue faced by arthritis patient is joint pain, especially in the knees. This pain happens majorly because of inflammation around the joints and because of damage caused due to daily wear and tear of the joint.
Many people feel that running puts extra pressure on your knees which can cause arthritis, because of the additional wear and tear of the knee cartilage. They stop running, walking or doing exercises, thinking it will affect their knees adversely. However, according to some recent studies, it has been proved that running does not cause knee arthritis.

According to a study done by researchers at the Queen’s University in Kingston, Ontario – as long as your knees are healthy to start with, running does not increase the risk of developing arthritis, even if someone middle aged and above runs regularly. There are two factors which affect your knees while running or walking – the amount of force you put on your knees and the number of times you put down your feet on the ground. While walking you put on your feet on the ground, more than you do while running. However, the force on your knees increases while running as compared to walking because of the intensity of the step. As a result, the effect on your knees over a distance remains the same for walking and running.

Here are some recommendations to prevent knee arthritis:

-Manage Your Weight: It has been estimated that the force of 3 to 6 times a person’s body weight is exerted on the knee while running/walking. Therefore, being overweight can increase the pressure on your knees. To protect your knees from arthritis it is important to manage your weight.

-Be Active: Involve yourself in some kind of physical activity. Being active is a key to having a healthier and lighter body. You can include a daily workout for a minimum of 30 minutes in a day.

-Focus on Your Body Posture: It has been found that wrong body posture for prolonged period of time also affects your joints. If you feel pain in your knees while walking or doing any regular work then don’t ignore it. Try to protect your knees from damage by maintaining a proper posture.

-Avoid Extra Stress: Regular unwanted stress on your knees can damage them in the long run. Unwanted stress includes too many uninterrupted repetitions of an activity or motion, unnatural or awkward motions, overexertion, incorrect posture, and muscle fatigue. Try to avoid extra stress on your knees to prevent arthritis.

— this article is written by a dietitian @ FitHo
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Weight Loss Exercises for Women

Weight loss is a simple combination of healthy eating and regular exercising. Most women find it easier to diet than exercise simply because controlling what you eat is more convenient than actually taking time out to exercise. Some people see results easily with watching what you eat but most have to start exercising to lose weight or have been strictly recommended by the doctor for better health.

Before we talk about which are the best weight loss exercises for women let us highlight two important benefits of exercising. Working out at least 20 minutes a day helps the body absorb the food better resulting in better regulation of your metabolism. Besides what most of us dont know about exercising is that it helps release “happy hormones” in the body that helps naturally stimulate your mood helping you destress, reduce anxiety and in general feel good about your self. If you dont like exercising alone you can get your friends together to help you get started on a routine. You can even mail us at fitness@fitho.in to find a fitness buddy to help you get motivated.

Here are a few exercise techniques that you help you get started immediately.

CardioTraining: By far the best exercise for women to lose weight.  Cardio is an aerobic form of exercise that involves your heart working more to pump blood which therefore will burn more calories besides keeping your heart strong.

Equipment free cardio exercises for women:

- Running: Running is an excellent cardio exercises. Running with proper hydration can help you shed that extra weight by burning serious calories. A 60 kg person can easily burn 300 calories in 30 minutes. Running tips can help you not only burn effective calories but also to prevent injury while running.

- Ghost/Invisible Skipping: Simplest, yet most effective exercises you can do to burn calories and to increase cardiovascular endurance. Jumping rope can match a total body workout in just 15 to 20 minutes. (more…)

— this article is written by a dietitian @ FitHo

8 Tips for Good Running Form

Do you run or jog? Doesn’t matter if its outdoors or on the treadmill, we’ve given you plenty of tips on running. Today, we’ll tell about some finer points on how to improve your running form. These tips will not only help you run more efficiently, but also run faster, with less effort, improve muscle performance and reduce your risk of injury. It might even help you get a six pack.

Photo- Good Running Form (chimpmitten@flickr)

Landing: You should try to land mid-foot, not on your heel. Landing on your heel can slow down your running and jar the body. Landing on mid foot provides better cushioning.

Lift, than Push: Pick up your feet rather than pushing the ground away, which can tire muscles quickly.

Short is Good: Keep your stride short. It exerts less impact on your knee, as well as exerting less energy for each stride.

Abs & Core: Engage your lower abs. To do this, feel them about two inches below your belly button, and pull them toward your spine. Lift your ribcage up and forward to support your torso.

Relax: Yes, relax your hands. Imagine loosely holding a table tennis ball in your hands.

Swing Correctly: Swing your arms forward and back, not across the body, and make sure your elbows are at 90 degrees.

Stay Low: Let your shoulders fall. As you run longer and harder, your shoulders tend to rise up with the increasing stress. So exhale deeply, and keep them down. It will help you run longer and faster.

Look Ahead: Look straight ahead, not at the ground. Looking down closes your throat and makes breathing more difficult.

Implement these tips, and you will cetainly see an improvement in your performance.

— this article is written by a dietitian @ FitHo

Airtel Delhi Half Marathon 2009- Official Date

We have the official date for the Airtel Delhi Half Marathon! The Airtel Delhi Half Marathon is going to be held on November 1, 2009 in New Delhi.

Other details are still pending, but we’ll keep you updated! To be the first to know, sign up for our Marathon Updates

Read below on how to start running and preparing for a marathon…

If you’re not a runner, now is the time to start preparing.

You have enough time to prepare your self for the half marathon- that is 21 kms. If you’re not up for that, try the Dream Run at about 6-7 km.

To stay updated on how to participate in the 2009 Airtel Delhi Half Marathon, sign up with our Marathon Updates newsletter – registration, dates, routes, fees, age eligibility criteria, etc! Sign up with our newsletter and we’ll keep you updated!

— this article is written by a dietitian @ FitHo

Stop walking to lose weight!

Once you cross your mid 20s, most people who think about weight loss, first try to fix it through diet only, since that seems simple. If that doesn’t work, they try to do walk off the weight! If you’re one of those people trying to stay fit by walking, our guess is that you’ve been walking for a while now, but your weight is stagnant.  Wonder why? No its not your age, or genetics, or your body chemistry..

You’re not losing weight because you’re walking! Walking is a really light exercise. When you first start walking, you might lose some weight, since your body is not used to any exercise. But within a month of walking exercise, your body gets used to walking. So, walking the same distance is less strenous- as a result, you burn fewer calories.

So, how can you lose weight by jogging/running? Simple .. do some more strenous exercise, like running (or jogging.. same thing). Running will not only burn upto 40% more calories for the same distance, but it helps to build muscle… along with a host of other running benefits. Read this articles to see running weight loss benefits how running is better than walking!

Is there an age limitation to jog/run? No, there is no limitation. You could be over 50 and run on a regular basis. As you get older, your metabolic rate slows down, so to avoid putting on weight, you need to work harder at it.

Along with exercise, its also important to watch your diet. Get a proper diet plan to manage your weight, and get some exercise to keep yourself strong.

 

 

— this article is written by a dietitian @ FitHo

Running Tips for Summer Months

We’ve talked enough about how running is a great way to keep fit and lose weight. But running in the Indian summer is no joke. So, here are tips on how to keep running in the mean summer months!

1. Hydrate: This cannot be stressed more, but you need to ensure you are well hydrated. Drink 1/2 litre of water before you run. Do this 20 minutes before you actually run, so its not weighing you down.
After you finish your run, get a drink that replenishes you- get a salt and sweet fresh lime soda- gives you electrolytes, vitamins, water and some carbohydrates to help your muscles recover.

More tips below..

Photo- Running Tips for Summer (sebastiendeg@flickr)

2. Sweat wicking clothes: These clothes help keep your skin dry, so its easier to run. Cotton clothing absorbs and holds moisture, so it weighs you down and sticks to your skin. Sweat wicking clothes available in stores- big brands as well as non-branded. Get yourself some!

3. Sunscreen: Wear it and protect yourself from the sun! For the Indian skin, SPF 15 sunscreen lotion should be good.

4. Sports Drinks: For advanced runners- if you’re going to run over 45 minutes, carry a sports drink with you- for replenishing carbs and provide hydration

5. No Brainer: But you should try to run in the evening or early morning. Early morning is a little better, since the ground is a little cooler than the evening.

Need a place to run in Delhi? Here’s a list- Siri Fort Sports Complex Running, Running Track- Jahanpanah City Forest, Running  at Lodhi Garden, Hauz Khas Deer Park Running routes. These are all in South Delhi and Central Delhi.

— this article is written by a dietitian @ FitHo

Thinking about Airtel Delhi Half Marathon 2009?

Planning to take part in the Airtel Delhi Half Marathon 2009? Its a great event, with events for everyone. Check out details on the Airtel Delhi Half Marathon 2008 and the Airtel Delhi Marathon route maps. We participated in the Airtel Delhi Dream Run- here’s our experience at delhi half marathon- beware, it was not a good marathon experience. This year, we are planning to do the 21 km run (half marathon). East African runners dominated the Airtel Delhi Half Marathon 2008 – Read this to understand why East Africans dominate marathons.

The information on Airtel Delhi Half Marathon event is not out as yet. To be the first to know through Fitho, sign up for our Marathon Updates

Read below on how to start running and preparing for a marathon…

You might not beat the East African runners, but here are tips to prepare better for a marathon: Prepare for a marathon run, peak performance during and after the marathon run.

If you’re not a runner, now is the time to start preparing. We have enough tips on our site to get to prepared: Tips to Run Better Part 1, Tips to Run Better Part 2Tips to Run Better Part3.

You have enough time to prepare your self for the half marathon- that is 21 kms. If you’re not up for that, try the Dream Run at about 6-7 km. Last few years, the Airtel Delhi half marathon has been happening in Oct, Nov. We presume that this year will be similar.

Need a proper running plan to get you started and prepare you for the 6 km Dream Rum (Mini Marathon)? Sounds like too much- don’t worry, with 2 months, we’ll comfortably get you on track and running! Contact Fitho or email fitness@fitho.in for running plans and nutrition plans in Delhi!

To stay updated on how to participate in the 2009 Airtel Delhi Half Marathon, sign up with our Marathon Updates newsletter – registration, dates, routes, fees, age eligibility criteria, etc! Sign up with our newsletter and we’ll keep you updated!

Update: We have the official date- Airtel Delhi Half Marathon 2009

— this article is written by a dietitian @ FitHo

Tips to improve your health, fitness and sex life

In our previous article, we talked about how an unhealthy diet can negatively affect your sex life. Here, we will tell you all about how you can improve it

- Watch the Fat: The daily fat content of your diet should not be more than 30%. That’s the stipulated guideline for fat content in your diet. If you go over, you risk increasing fat storage in your body, along with cholesterol build up. High cholesterol reduces blood flow to all parts of your including your genitals for sexual arousal.

Photo- Tips for Healthy Sex bothrop@flickr

- Eat lots of fiber: Soluble fiber help to clean cholesterol build up in your arteries. With cleaner arteries, more blood can flow to all parts of your body, including your privates. Common sources of soluble fibre are legumes, oats, rye, barley, broccoli, carrots, onions, potatoes, apples and other fruits, etc.

- Do your Cardio: Cardiovascular exercises like cycling, running keep bad cholesterol down and raises good cholesterol. They also improves blood flow and circulation in your body, again benefiting sex life. Need some help to start running?- Here are tips to start running

So, keep the alcohol under control with these low calorie alcoholic drinks, follow these tips and improve your sex life.

— this article is written by a dietitian @ FitHo

Are You Indian? Careful About Diabetes and Hypertension

Research over the last several years has shown that Indian bodies and genetics are different from their western counterparts. Not in a good way- Indians suffer from abdominal obesity compared to people in the west, whose bodies are uniformly obese. As a result of this, Indians are at a higher risk of diabetes and hypertension.

Watch your blood pressure and sugar (stephanobenito@flickr)

There are currently 41 million diabetic people in India and this number is expected to rise by 170 per cent in the next 20 years. Even today, India has the largest population of diabetics in the world. By 2050, India is projected to be diabetes capital of the world. Today, one in every three Indians has high blood pressure, which is expected to shoot by 60 per cent in the next 20 years.

Not much can be done about the genetic risk of Indians, but a lot can be done to take measures about reducing your risk. First, get yourself tested for blood sugar and hypertension. Then, watch your diet and exercise. The Indian diet is very high on carbohydrates. Watch the type of carbohydrates that you put into your body- some carbohydrates promote fat storage. You don’t have to cut out fat from your diet. Just eat the healthy fat. Here are snacks that are delicious and healthy- Almonds keep you fit, Yoghurt reduces fat, Apple fights cancer, Guavas build immunity- read for their health benefits.

Need to lose weight. Call Fitho or email us at fitness@fitho.in. We provide effective diet and workout plans that are customized to your needs.

If you have not exercised in a while, then this is your chance to start- start with a walk, and graduate to a jog. There are innumerable benefits of running. Read these tips to start running. The classic pushup exercise, builds muscle and burns fat.

You’re never to old to get in shape! If you need to lose weight, get on a healthy weight loss plan, with a balanced diet and an effective exercise routine.

— this article is written by a dietitian @ FitHo

Airtel Kolkata Marathon 2009 is here!

Finally, the 2009 Airtel Kolkata Marathon is here. It will be held on Sunday, February 22, 2009.

There are 3 events:
1. Men’s Marathon (42.195 km): This event starts at 7 a.m.
2. Women’s Run (10.5 km): This run starts are 7.10 a.m.
3. SAIL Celebrity Run (4.2 km): This run starts at 7.30 a.m.

Airtel Kolkata Marathon 2009 (waydin@flickr)

From our experience of athletic events, we suggest getting there at least an hour early, since there is chaos with parking, and so many people participating in the event.

The total prize money for the 2009 run is INR 1.1 million. The winner of the Men’s Marathon will get INR 320,000. The winner of the Women’s Run will receive INR 110,000. More details on the prize money awards at Kolkata Marathon 2009.

The website claims that over 20,000 participants will be taking part, making it the largest marathon in eastern India. Considering that there isn’t any other metro in eastern India, that’s not a tough feat for Calcutta.

There is no information on how to register and participate in the Kolkata Marathon :) but they’ve provided their contact information. The title of the website still says Kolkata Marathon 2007. Not even Kolkata Marathon 2008, let alone 2009 :)

We think its odd to have separate runs for men and women? Most of the other marathon events, like the Delhi Marathon, or others in India do not have events that separate men and women. What if there are women who want to run the full marathon? What if there are men who want to run 10.5 km, instead of having to choose between either the full marathon of 42+ km, or the celebrity run of 4.2 km? What do you think?

Regardless, the route for the Airtel Kolkata Marathon 2009 goes through the regal Red Road- it has been the iconic pleasurable driving experience in Calcutta for many years. Running on it would be cool.

Here is a list of winners for Kolkata Marathon 2009, and Women’s Run winners for the Kolkata Marathon 2009.

This is the 5th year of the Kolkata Marathon, starting in 2005. Watch out for information on the Airtel Kolkata Marathon 2010!

Click here and enter your email to get marathon updates.

— this article is written by a dietitian @ FitHo