Everything You Need to Run!

January 9, 2019 | By | Reply

You don’t need to be an athlete to run a marathon, but you definitely need to train well to complete a marathon.Running is a great form of exercise to keep fit and healthy. Running is incredibly beneficial to the body, mind and spirit. But still not all of us can manage to run pain free.

Running helps:

  • To increase cardiovascular endurance thus increase overall fitness.
  • To increase lung function and boost the immune system
  • To improve metabolism thus help in weight loss
  • To reduce stress thus boosting self confidence and improving mental health.


To run pain free the following factors play a major role:


If its the first time you have decided to run check your shoes. The right footwear plays a major role in stabilizing your foot along with the body while running. The foot is the only point of contact between the body and the ground. Thus the right shoe/ footwear helps to align the body well and thus prevent running injuries. Footwear should be chosen according to the foot type.



Follow a tailor made programme to train yourself to run pain free.

  • A running programme should aim at increasing muscle strength, flexibility and improve general endurance.
  • Muscular strength involves individual muscle strengthening according to individual body requirements.
  • Running requires all the large muscles of the body to recruit well. Along with strength endurance is required to last through the run.
  • Stamina comes from good muscle endurance reducing muscles fatigueability and increasing performance time. Hence a good training programme including both will help in running injury free.
  • Warm up and flexibility gives good muscle length thereby reducing chances of muscle strain and injury while running.
  • Hence good focus over all three can improve performance, reduce fatigue and prevent injury.
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Nutrition is also one of the major requirements for healthy running. Meals including appropriate amount of protein and carbohydrates is essential for running. Energy spent in running comes from the food given to the muscles in the form of proteins and carbohydrates.

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Our body is made up of 70% of water hence most of our muscles thrive on water. Good muscle performance depends on good muscle health and nutrition. Dehydration reduces muscle performance leading to early fatigue and breakdown.



Vitamin D is best known for its role in maintaining bone health. Low levels of vitamin D may increase risk for sports injuries, including stress fractures because the nutrient is so vital for bone health.

Cobalamin or B12 helps runners convert carbohydrates into energy and is involved in the metabolism of practically every cell.


At the end its all in the mind. Training your mind along with your body is always half the battle won. Running challenges both your physical as well as mental strength.


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