10 Hot Tips to Increase Ankle and Foot Strength
Apr12

10 Hot Tips to Increase Ankle and Foot Strength

  Ankle and foot training is the most overlooked aspect for most of the runners. And then when they complain of Achilles issue and Plantar Fasciitis and wonder why they got it. I have asked myself the same question more than once, so that’s why I am here again to tell you few exercises I do to keep my ankle and foot healthy. Why is it required? Well, when we run, there is a repeated loading of whole body weight on one foot...

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Say No To Achilles Heel
Apr10

Say No To Achilles Heel

In Greek mythology, there was a great warrior named Achilles, hero of Trojan war. Go see the movie Troy. When he was an infant, his mother dipped him in holy water holding his ankle, to make him immortal. He was killed when an arrow passed through behind the heel. Because of which the back part of heel, which connects the ankle to the calf muscle is known as Achilles Heel. An injury to that region is known as Achilles tendinosis or...

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Tips to avoid overtraining
Apr06

Tips to avoid overtraining

  Ah walking or running the thin red line between adequate training and overtraining. If you have run a road race, be it a 5k, 10k, marathon or an ultra, you must have gone through the phase of overtraining. I have gone in the red zone of overtraining for sure for more than couple of times. And it is not at all pleasurable. The feeling of achieving desired fitness level or race pace too soon leads to overtraining. According to...

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Upper Body Exercises for Runners
Mar27

Upper Body Exercises for Runners

  I used to think that if I run then I need to work on my legs and definitely not on my core and upper body. I was grossly mistaken. I wrote earlier in articles on importance of core and lower body and various exercises to do in order to strengthen them. This article is in series to complete the whole body strengthening for runners. What comprises upper body? Upper body comprises of the following major regions which play a role...

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5 Best Post Run Stretches
Mar17

5 Best Post Run Stretches

There are many issues to take care of post run. First is the post run recovery drink and then the cool down routine and stretching, among the many more. There are a lot of contradicting views on stretching. Yes, during warm up, stretching is not advisable as the muscles are still cold and prone to injury and during cooling down it may or may not help. As per a study done by Journal Of Strength and Conditioning Research, stretching...

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Lower Back Exercises for Runners
Mar07

Lower Back Exercises for Runners

Lower back is a part of the core region of a human body and it is very complicated. Lots of things in and along the spine. And runners generally hurt it with long runs, hard surface running, poor running posture and what not. Causes of lower back pain in runners Lower back in runners can be a very annoying injury and can lead to a serious downtime. The causes can be mysterious but a visit to an experienced doctor can reveal it’s...

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Warm Up Exercises Before Running
Mar06

Warm Up Exercises Before Running

Do this before you start reading this article. Take a rubber band and put it in the refrigerator. Take it out after sometime and stretch it. What happens? Hell yeah it will break. That’s how our muscles are in a cold or ‘freshly out of bed‘ state. They get injured when not warmed up. Warm up sometimes seems to be most underrated. I got punished in past for not performing this 5-10 minutes ritual. The routine seems so...

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How To Remove Side Stitches While Running
Mar01

How To Remove Side Stitches While Running

Runners keep getting injured. That’s the side effect of this obsessive sport. While running, getting a side stitch – a sharp pain, generally, on the left side of abdomen, is a very irritating problem. Though a minor issue but it can seriously reduce your speed or even get you down to walking. Causes of side stitch Exact cause of a side stitch is not known but according to some researchers it can be caused due to fatigue of...

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