Let us run for health and fitness

[visheshprakash]

Friends,

I am new to the forum and wanted to start a discussion on pros & cons of long distance running on our body.

I have recently started long distance running & I was joined by my wife. We run 10K+ twice a week. Many people advise that it is not good on your knees. But my reply has been that if my engine remains fine then tyres can be changed any time . So I would like to invite your valuable suggestions & comments on the issue.

View attachment 16951

 

[drkarminder]

Running is good as long as its within the physical limits of ur body. Wear and tear of the body happens when you push ur body beyond its limit . if u want to make ur body fit then running is among few good exercises. For proper fitness u should include some other exercises and not only running. Cycling and swimming r few good exercise other than running.I personally prefer cycling than running, less chances of trauma to your joints. Rough tracks and improper posture during running can be traumatic to ur joints and lower back.

For proper fitness u need good rest and very nutritious diet. If ur not giving proper diet to your body then exercise can have damaging effect.Among which protien is a must suppliment. During exercise cells tear and to make new cells body require protein. A combination of creatinin and whey protein is best for your body. Creatinin gives u stamina and whey protein repairs your damage.

In my opinion 10 km running is too much for fitness. Such long runnings are for athletes and other sportsperson. For a lady such a long running is a strict no from my side.

 

[drrajpalsingh]

Running is good as long as its within the physical limits of ur body. Wear and tear of the body happens when you push ur body beyond its limit . if u want to make ur body fit then running is among few good exercises. For proper fitness u should include some other exercises and not only running. Cycling and swimming r few good exercise other than running.I personally prefer cycling than running, less chances of trauma to your joints. Rough tracks and improper posture during running can be traumatic to ur joints and lower back.

For proper fitness u need good rest and very nutritious diet. If ur not giving proper diet to your body then exercise can have damaging effect.Among which protien is a must suppliment. During exercise cells tear and to make new cells body require protein. A combination of creatinin and whey protein is best for your body. Creatinin gives u stamina and whey protein repairs your damage.

In my opinion 10 km running is too much for fitness. Such long runnings are for athletes and other sportsperson. For a lady such a long running is a strict no from my side.

Good piece of advice from the mouth of an expert on the topic.

 

[drrajpalsingh]

Friends,

I am new to the forum and wanted to start a discussion on pros & cons of long distance running on our body.

I have recently started long distance running & I was joined by my wife. We run 10K+ twice a week. Many people advise that it is not good on your knees. But my reply has been that if my engine remains fine then tyres can be changed any time . So I would like to invite your valuable suggestions & comments on the issue.

View attachment 16951

Warm welcome as a member to the site; hearty thanks for starting a good thread !

 

[cooljat]

.

Running is no doubt one of the finest exercise. But regular long distance run is not advised as it will be harmful cuz of over training. I personally do 5K run once and week and other days do mix of exercise including dynamic stretching, Yoga and sit ups / push ups.

I generally do 2 round of jogging followed by one round of brisk walk and all in all do 10 rounds in my local park; my time is around 30 min for 5K. Initially it's kinda difficult to do running but after a while when you develop stamina n' rhythm it's highly addictive. As for long distance running once or twice a month is ok to run 10+ Kms.

Few very important points before starting serious running.

- Hydrate yourself while running. No matter if you not feeling out of breath or thirsty but still keep hydrating yourself in between.
- Proper Shoes is very important, check your pronation if you are slight overpronate like me go for Stability shoes. Learn more about pronation - http://www.runnersworld.com/running-shoes/pronation-explained?page=single
- Listen to your body, if you feeling out of breath, take a break and do some deep breathing and start again.
- Body stance is very important while running, always keep your shoulder upright and neck straight. If you look down you will develop pain in your neck eventually.
- Run smoothly don't try to run faster. Slow and steady wins the race.
- Do proper cool down after running. It should involve tapping/shaking your thighs/calfs muscles followed by proper stretching.

It should be like Walk, Jog, Run .. Repeat!

 

[drkarminder]

Good piece of advice from the mouth of an expert on the topic.

No rajpal sir I am not an expert. Health and fitness is among my favourite topics to discuss.
During my college days I mean just 2-3 years back I used to gym regularly. I am mad about bodybuilding. I Was a regular reader of muscles and fitness magazine. I don't know whether this magazine is active now.

But fitness and bodybuilding are two completely different topics. Bodybuilding is based on the hypertrophy of muscles whereas fitness is related to a well toned body.
Bodybuilding requires complete fatigue of muscles whereas fitness is not so.

Our body have morphin like natural hormones called endorphins. Body release endorphins when we do regular exercise. Endorphins give us the same pleasent feeling that we feel with morphins. This give us sort of addiction to exercise if we r regular for long. Regular exercise brings lot of changes in you. It gives you confidence as u feel ur body fit. It makes your mood cheerful and brings glow and charm on ur face.

 

[deswaldeswal]

.

Running is no doubt one of the finest exercise. But regular long distance run is not advised as it will be harmful cuz of over training. I personally do 5K run once and week and other days do mix of exercise including dynamic stretching, Yoga and sit ups / push ups.

I generally do 2 round of jogging followed by one round of brisk walk and all in all do 10 rounds in my local park; my time is around 30 min for 5K. Initially it's kinda difficult to do running but after a while when you develop stamina n' rhythm it's highly addictive. As for long distance running once or twice a month is ok to run 10+ Kms.

Few very important points before starting serious running.

- Hydrate yourself while running. No matter if you not feeling out of breath or thirsty but still keep hydrating yourself in between.
- Proper Shoes is very important, check your pronation if you are slight overpronate like me go for Stability shoes. Learn more about pronation - http://www.runnersworld.com/running-shoes/pronation-explained?page=single
- Listen to your body, if you feeling out of breath, take a break and do some deep breathing and start again.
- Body stance is very important while running, always keep your shoulder upright and neck straight. If you look down you will develop pain in your neck eventually.
- Run smoothly don't try to run faster. Slow and steady wins the race.
- Do proper cool down after running. It should involve tapping/shaking your thighs/calfs muscles followed by proper stretching.

It should be like Walk, Jog, Run .. Repeat!

Jit Thakar sir,
Most welcome on 24 Nov 2013 with commemorate 10.4 Km marathon in the memory of Deen Bandhu Ch. Chhotu Ram.
We respectfully bow our head to sacred memory of the legendry peasant leader Ch. Chhotu Ram on his birth anniversary.
This event will be a true tribute to the Kissano Ka Mashiha.

 

[arvindc]

If this attached photograph is yours than, you look like a regular in keeping your body fit. Anyway, 10K isn't a kids job. I am sure long distance won't going to harm you.

It is better to avoid concrete/metallic roads in favour of grass or kacha roads. Doing some warm up at the start and keeping body weight on toes would help the knees.

Friends,

I am new to the forum and wanted to start a discussion on pros & cons of long distance running on our body.

I have recently started long distance running & I was joined by my wife. We run 10K+ twice a week. Many people advise that it is not good on your knees. But my reply has been that if my engine remains fine then tyres can be changed any time . So I would like to invite your valuable suggestions & comments on the issue.

View attachment 16951

 

[visheshprakash]

Thank you all for the valuable inputs.

I want to clarify that our runs are usually 10K+ i.e it varies from 10K to 21K as we are preparing for half marathon. Dr Karminder as you have rightly pointed out, I am in favor of well toned fit body instead of hypertrophy of muscles. I do agree with all suggestions regarding other exercises and I am a regular gym freak. I go to gym 4 times a week and running only twice a week.

Further I would like to have inputs on these issues:
1. Our runs are not fast like the sprinters, we are more like normal marathoners. I did 21K in 1 hr 50 mins & my wife in 2hr 20 mins. This sought of run should not cause much wear & tear in body as the run is more like faster jogging.
2. I also believe that running is the best & most natural way to keep your body fit & healthy.
3. It reduces stress a lot. One cannot sweat out that much in gym or any other activity than in running
4. Running is said to raise the levels of “good cholesterol” in the body, reduce the risk of blood clots & boost the immune system by creating a higher concentration of white blood cells.

 

[drkarminder]

Thank you all for the valuable inputs.

I want to clarify that our runs are usually 10K+ i.e it varies from 10K to 21K as we are preparing for half marathon. Dr Karminder as you have rightly pointed out, I am in favor of well toned fit body instead of hypertrophy of muscles. I do agree with all suggestions regarding other exercises and I am a regular gym freak. I go to gym 4 times a week and running only twice a week.

Further I would like to have inputs on these issues:
1. Our runs are not fast like the sprinters, we are more like normal marathoners. I did 21K in 1 hr 50 mins & my wife in 2hr 20 mins. This sought of run should not cause much wear & tear in body as the run is more like faster jogging.
2. I also believe that running is the best & most natural way to keep your body fit & healthy.
3. It reduces stress a lot. One cannot sweat out that much in gym or any other activity than in running
4. Running is said to raise the levels of “good cholesterol” in the body, reduce the risk of blood clots & boost the immune system by creating a higher concentration of white blood cells.

well then enjoy your fitness and all the best for your marathon

 

[drrajpalsingh]

well then enjoy your fitness and all the best for your marathon

Friend,

You are right; there can be no tailor-made fixed formulae and it depends on the choice and stamina of the participant that decides the quantum of exercises one takes. Yes, regularity in undertaking it is advised by one and all in such cases.

Thanks and regards,

 

[samarkadian]

Friends,

I am new to the forum and wanted to start a discussion on pros & cons of long distance running on our body.

I have recently started long distance running & I was joined by my wife. We run 10K+ twice a week. Many people advise that it is not good on your knees. But my reply has been that if my engine remains fine then tyres can be changed any time . So I would like to invite your valuable suggestions & comments on the issue.

View attachment 16951

Suggestions :- If you have started it recently ( like less than 2 months) then take it once in 3 weeks along with your regular run.Twice in a week is too much for body to recover assuming you are nearing 30. A good body is trained in field, fed in kitchen and made on bed. Keep a proper balance. Can speak from personal experience of over-doing it and ending up injured.

Comment:- Don't be a Forest Gump.

 

[drrajpalsingh]

Suggestions :- If you have started it recently ( like less than 2 months) then take it once in 3 weeks along with your regular run.Twice in a week is too much for body to recover assuming you are nearing 30. A good body is trained in field, fed in kitchen and made on bed. Keep a proper balance. Can speak from personal experience of over-doing it and ending up injured.

Comment:- Don't be a Forest Gump.

Measured reply to ponder !