A Scientific Guide to Running Your First Half-Marathon

A Scientific Guide to Running Your First Half-Marathon


  • Picking the right shoes is very important
  • You need to train for at least 12 weeks
  • Strengthening exercises are vital too

Running is one of the easiest ways to get fit, and it’s been gaining popularity in India. Although it’s easy enough to get started, there are many things we wish we had known when we took up running. Small things such as picking the right shoes can help you to perform better, and avoid injuries.

Technology can certainly help beginners, and there’s actually a lot of science to running.

Annual distance running events such as the Airtel Delhi Half Marathon (ADHM) and Standard Chartered Mumbai Marathon are among the country’s most popular races, with thousands of participants. Many people, like Delhi-based photographer Biplab Mukherjee decide to start running when they hear one of their friends talk about it.

“In 2013 I had a small discussion with a friend. We were discussing how to get in shape and shed weight. He said let’s participate in ADHM,” says Mukherjee. He downloaded a 16-week running plan and finished the half marathon in two hours and six minutes.

Mukherjee may not have known it at the time, but choosing that 16-week plan was a smart choice. Dr. Rajat Chauhan, who runs Back 2 Fitness (a sports injury prevention and rehabilitation clinic in Delhi), says that beginners should train for at least three months before running a half-marathon. “You should try running 5km to 10km first. It doesn’t have to be a race,” he says. “Start doing strength training as well,” he says, because it is important for injury prevention.

many_running_shoes_flickr.jpgIncidentally, you’ve probably heard advice from people telling you to avoid running on roads, right? Dr. Chauhan, who’s been a runner himself for 31 years, says that’s nonsense. “If you are a soft lander, you can run on any surface,” he says. “This has nothing to do with weight. If you can hear your footsteps [while running], it’s too loud.”

Aman Yadav, a lawyer with Satinder Kapur and Associates in Delhi, is a seasoned runner who’s been running since 2008. He’s suffered several injuries related to running such as shin splints and cuboid bone displacement. He’s a strong advocate of strength training and says that squats, dead lifts, bench press, and lunges have helped him a lot. That and picking the right shoes help avoid injuries, he says.

One common mistake is to use your running shoes for daily wear, he says. This is a problem because the cushioning gets flattened through the day, and won’t provide support when running. “It takes 24 to 48 hours for the cushioning to return to its original position,” he explains.

Another important tip is to buy the right type of shoe, because there are three types of runners. You’ve got different shoes for overpronators (whose feet roll inwards after landing), and supinators (whose feet rool outwards after landing), and neutral runners. To figure out which one you are, you need to get gait analysis done, a facility available at major shoe stores. This involves a treadmill and a foot scanner, to help analyse how you run, so you can buy the correct shoes.

asics_foot_id_facebook.jpgThe next big question most beginners have, is tracking their runs. Most beginners can use apps such asStrava, Nike+ Running, Runkeeper, Runtastic, or any other running app of their choice. These apps offer running plans too, and as long as beginners pick a plan that’s at least three months long, they should be able to complete a half-marathon.

Carrying a smartphone with you while running may not always be convenient, so you might want to look at buying a fitness-oriented watch such as Fitbit Surge or Apple Watch. Both of these are strictly optional. A much cheaper investment would be an armband or a belt pouch to help you carry the phone while running.

Diet is a big part of completing a long-distance race. “Supplements don’t help enough if regular diet is not good enough,” says Dr. Chauhan. “[Runners need] more fat and protein so I recommend more non-veg food.”

He adds that the human body can store enough energy to let you run between 28 and 33km. “Full marathon is crossing that barrier. That is when water is simply not enough [during the race],” he says. “A half-marathon is only a third of a full marathon,” he says, in terms of the effort needed to complete the race.

Another thing that beginner runners should keep in mind is building up to longer distances the right way. Dr. Chauhan, Mukherjee, and Yadav recommend following the 10 percent rule. It states that you shouldn’t increase the distance you run by more than 10 percent per week. All of them suggest that beginners should start slow and just aim to finish their first long-distance race.

Are you preparing for your first long-distance run? Did these tips help you? Let us know via the comments section below.

Tags: Fitbit, Half Marathon, Marathon, Nike, Runkeeper, Running, Runtastic, Strava



RI guide searched for joint Balkan bid

Twenty-four years ago, Yugoslavia dissolved into its constituent nations before slipping into the deadlieststruggle in Europe since the give up of global war II.

about 130,000 people lost their lives and inside the Bosnian conflict on my own, about 2.2 million wereforced to flee their homes to keep away from what become later formally dubbed one of the worst genocides in current history.

however the warfare ended with peace accords extra than a decade in the past, and the erstwhile rivalsare transferring to repair what changed into once a battle-torn location by making an unparalleled bid togain global acknowledgement in their shared tradition and history.

Bosnia and Herzegovina, Serbia, Croatia and Montenegro are nominating thousands of medieval tombstoneswhich can be part of their shared background into the UNESCO international heritage listing. The nomination for the monuments — called stecci or stećak in singular formturned into first of all made in 2011 after five years of joint work between the states and underwent initial screening at the UN. It marks the international locations’ first joint bid after going their separate approaches.

warfare is terrible. This nomination is a totally superb flow closer to reconciliation.”

With the nomination to take area in less than a month, the Balkan countries harbor excessive hopes for the nomination, describing it as a fantastic improvement in publishbattle reconciliation, in line with Bosnia and Herzegovina’s ambassador to Indonesia, Muhammad Cengik.

Indonesia’s function within the nomination — scheduled for mid-July — may be vital, because the u . s . isamong 21 countries that have been appointed to decide which nominees must be blanketed within thelist, Cengik says.

And 10,000 kilometers from Sarajevo, Cengik says that he has a proposal equipped for Indonesia tosupport the joint nomination, for the advantageous fee it bears, he instructed The Jakarta submit.

battle is terrible,” the ambassador said in a recent interview, adding that the recuperation manner inside the location have been moving very slowly.

however this nomination is a very fine pass in the direction of reconciliation.”

Inclusion at the listing of UNESCO international heritage sites permits a domain positive safety andfunds below the conference regarding the protection of the arena’s Cultural and herbal heritage.

Stecci are the monolithic tombstone monuments that lie scattered throughout Bosnia and Herzegovina andcomponents of Serbia, Montenegro and Croatia — a few adorned with carved, engraved drawings of secular and spiritual symbols or other ornaments. The artifacts are engraved with an extinct Bosnian typography.

Of 70,000 recorded tombstones from approximately 3,three hundred web sites, some 60,000 are in Bosnia and Herzegovina, about four,400 in Croatia, about three,500 in Montenegro and some four,a hundred in Serbia.

The to be had sources suggest that the monuments started to seem within the 2d half of the twelfthcentury and commenced to be intensively made and adorned within the 14th and fifteenth centuries,before absolutely ceasing in the sixteenth century.

The medieval tombstones are typically discovered in clusters — in cemeteries belonging to families, containing only a few stones, then in cemeteries for whole clans, with about 30 to 50 stones, and in village cemeteries, now and again with numerous hundred stones, according to the UNESCO net portal.

WhatsApp gets Gif image guide in cutting-edge iOS Beta release: file

WhatsApp Gets Gif Image Support in Latest iOS Beta Release: Report

Gif picture sharing aid become spotted within the iOS app’s beta release.
there’s no information about when the characteristic will roll out.
The characteristic to this point has no longer made it to the Android app.
WhatsApp for iOS’ modern beta launch (v2.sixteen.7.1) is now doing the rounds, and apart from severacomputer virus fixes and upgrades, it brings guide for autoplaying gif snap shots. The fb-owned messaging app has staunchly resisted the gif invasion till date, and help for sharing animated pictures willcertainly be a welcome feature addition for users.

For now, it’s doubtful while gif photograph support will roll out to customers of the general launch, orwhilst it will launch on Android. The changes within the brand new beta release of WhatsApp for iOShad been reported through @WABetaInfo, which tracks beta releases of the app.

modifications listed by the group include help for autoplaying gif snap shots while shared as a link, thepotential to store the gif photo to your digicam roll (together with the choice to save it as a simplepicture), the potential to at once respond to gif image messages, encryption assist for gif sharing, andassist for Peek and dad (3-D touch) moves on gif snap shots.

news of planned guide for gif images in WhatsApp comes rapidly after rival messaging carrier Viberbrought gif photograph aid to its platform. maximum other rival structures (consisting of facebookMessenger) already aid gif photograph sharing.

another fundamental function addition anticipated to arrive soon for WhatsApp is video calling, with lotsof proof in beta releases pointing to the enterprise‘s plans for the feature.

The final main update to the platform became last month – the addition of record sharing on WhatsApp net.shortly before that, the employer rolled out its first computing device app for windows and OS X.

download the gadgets 360 app for Android and iOS to stay updated with the today’s tech news, productreviews, and exclusive offers on the famous mobiles.

Tags: Apps, facebook, Gif, Gif pictures, Gifs, Social, Viber, WhatsApp

Lenovo Vibe C With 5wireless-Inch show, 4G LTE guide Now available online

Lenovo Vibe C With 5-Inch Display, 4G LTE Support Now Available Online

Lenovo’s new Vibe C is to be had at kind of Rs. 7,000.
The Vibe C is listed in Croatia.
The telephone is powered through a quad-center processor.
Lenovo appears set to release the Vibe C, because the telephone has gone on sale through a thirdpartyon line store in Croatia. The cellphone has been priced at HRK (Croatian Kuna) 698 (roughly Rs. 7,000) and is now to be had to shop for via eKupi. there has been no wi-ficial statement from Lenovo to date.

The Lenovo Vibe C functions a wiwireless-inch HD (720×1280 pixels) IPS liquid crystal display displayand is powered by way of a quad-core processor. The Vibe C comes with 1GB of RAM and additionallypacks 8GB of inbuilt garage. The handset supports expandable garage thru microSD card (up to 32GB). The Android 5wireless.1.1 Lollipop-based totally Vibe C phone helps single Micro-SIM. it is sponsoredby means of a 2300mAh battery.

The Vibe C sports activities a wi-fi-megapixel rear digital camera with LED flash and additionally homes a 2-megapixel the front digital camera. It helps 4G LTE apart from 3G, GPRS/ area, GPS/ A-GPS, Bluetooth, c084d04ddacadd4b971ae3d98fecfb2a, and Micro-USB connectivity options. It measures 143.5×71.8×8.9mm and is to be had in Black coloration. The listing became reported through GSM area.

Lenovo’s Vibe-series of smartphones have wiwireless properly in numerous markets which include India. The chinese language employer had remaining month introduced that it sold 500,000 units of the Vibe K4 note smartphone that went on sale in India in January. apart from the Lenovo Vibe K4 be aware, theenterprise also found out that it bought one hundred,000 units of the Ant virtual reality (VR) headsets (review) that had been also personally to be had through Amazon India.

The corporation las month released the Zuk Z1 telephone in India, priced at Rs. 13,499. the most important spotlight of the Lenovo Zuk Z1 became that it ran Cyanogen OS 12.1 based totally on Androidwiwireless.1.1 Lollipop, which intended that users gets many options to personalize their phones.

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