For years, nobody could convince Raghav Seth (18)to get off the couch and take up a sport or hit the nearest gym to become fit like other boys of his age. It was only while watching the three hours and eight minute film—Bhaag Milkha Bhaag— Raghav had a moment of epiphany. “I can do this,” said a voice within him. That evening, Raghav ran; for the first time in his life. “Seeing him, his siblings too joined in and have been enjoying the results ever since—most of them tangible,” says Kavita Seth, his mother.
While in India it was Milkha Singh inspiring school children to run, thousand of miles away in New York, it was marathon runner Annette Fredskov Jensen (who recently ran 366 marathons in 365 days), inspiring a mother of two to overcome her chronic lethargy and muscular pains. “In my twenties, things were alright. Pains started popping up in my thirties and when I reached 40, my body seemed to completely shut itself down. With two children and regular aches, it seemed impossible to try and get some workout. It was only recently when I heard about Annette that the light bulb went off. If Annette with two children and multiple sclerosis could do it, so could I,” says Emelia Parker, a pastry chef.
While running on the treadmill is a big hit among youngsters, running out in the open has gained momentum only recently. Exceptions to the rule are always there and Col Rajbir Choudhary has been a runner ever since he joined the army. “We would run for 10, sometimes 20 kilometres at a stretch. With ample water and an apple to keep us going, we were asked to run on any kind of terrain. That is why even today at 50 I can run long distances without losing breath. In the past 30 years I can count the number of times I have had to take medicines for any ailments,” he says.
Not only is it one of the easiest exercises, it is also one of the most effective as it involves the movement of the entire body—from head to toe. “It builds bone density, tones up muscles, strengthens connective tissues, enhances metabolic process, improves cardiovascular fitness and improves posture,” says Biomechanics Exercise Technique expert and Director GFFI Fitness Academy Neeraj Mehta.
He adds, “There are two kinds of running. The first is basic running or jogging wherein the first 20 minutes you utilise carbohydrates from the body. In the next 20 minutes you start burning fat from the body. It is very beneficial for the ‘special population’ comprising diabetics, pregnant women, arthritis patients, people suffering from hypertension and the general population above 50. It also boosts memory and helps combat water retentions. The second type of running is fast running wherein up till 48 hours after running the body continues to utilise fat from the body and keeps reassembling muscles. It builds stamina and improves metabolism.”
According to Dev Khosla, CEO of theweighmonitor.com, India’s first fully online weight management website, the health benefits of running are similar to the benefits achieved by all forms of moderate intensity cardiovascular exercise. “If we talk of running as a competitive sport, it developed at religious festivals in different parts of the world such as Greece, Egypt, Asia, and the Rift Valley in Africa,” says Khosla.
For 37-year-old marathon runner Neera Katwal, running has become a way of life. For the past four years, she has been running anywhere between 20 to 60 km a week. “I began running because I found it to be a holistic way of staying fit. In Bangalore I found a group of like-minded people with whom running became a pleasure. We share stories, experiences and chat about our lives and families,” she says, adding, “Running is a challenging activity; however, you will find most runners to be well balanced. The rigorous routine does that. The best part is that we can afford to eat whatever we want and still maintain our perfect figures,” she says.
So, what are you waiting for, put on your jogging shoes and hit the road.
What a runner's diet should include (According to Dev Khosla):
■ 7-9 servings of fruits and vegetables
■ 3 servings of milk/curd/paneer
■ 3 servings chicken/fish/lean meat
■ 2-3 servings pulses
■ Handful of nuts
■ Cereals, potatoes, starches and sugar as per calorie requirements
■ Salt in moderation
■ Limited alcohol consumption
■ Diluted fruit juices and electrolyte-glucose drinks may be the best. Fluids taken should contain some amounts of carbohydrate and proteins.
■ Optimum concentration of carbohydrates in a sports drink should be about 6–8 %
Things to remember while running (According to Neeraj Mehta):
■ Maintain right posture. Put your toes straight on the ground, not outwards. Run with the lateral edge of the feet. This way, the interior ligament of the knee won’t get strained. Keep the hip region stretched behind. Rib cage should be up.
■ Run in a flow. Put pressure on both legs instead of one.
■ Start with walking then walk briskly and then jog followed by running.
■ Cooling down after running is crucial. You can repeat the same process—walk briskly, followed by jogging and then walk normally. You can then stretch your arms, quadriceps and ankles.
■ Drink a lot of water before running. Keep sipping in between.
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