Celebrations have come to an end, booze has stopped flowing and we’re all back at our cubicles. What remains of the New Year are our resolutions; from quitting cigarettes and alcohol, studying hard to reaching work on time.  Undoubtedly, the first place on the list goes to getting fitter. 

The best exercise option for body and mind, say fitness experts, is running. Running is a convenient form of exercise that is ideal for the residents of a fast-paced, maddening metropolitan. You can choose to participate in the marathon or just run as a daily fitness routine. Ameya Warty, VP, Business Development says, “I prefer running to a workout because I can run whenever I’m in the mood to. It’s the best way I can de-stress and I don’t have to spend time packing my bag, travelling and changing. I put on my running shoes, plug in my headphones and off I go!”

A common excuse when it comes to staying fit is, “Where’s the time?” In the opinion of Amit Sheth, the author of a popular book, Dare to Run, “The biggest victory lies in taking the first step. One chooses what one wants to do. All you need to do is dedicate an hour a day, four times a week. I began when I was 38 and totally unfit. I can still recollect my first, almost fatal, 200 meter jog on a beach in Mumbai. It has been an incredible journey from there to crossing the finish line of The Ultimate Human Race: The 89 km Comrades Ultra Marathon in South Africa. It feels special.”

While we all would want to hit the road right away, you need to undergo a fitness check. Also, giving up on treats might prove difficult. “One undergoes a severe conflict when it comes to quitting one’s favourite things, be it chocolate or wine. However, you can still consume your wine and chocolate in moderation,” says Amit.

“I started running because I wanted to eat,” says Harshit Shah who began running in February 2011. “I purchased pants, which I couldn’t fit into after a couple of months. That’s what got me started. In Pune, we have a running group. It’s fun to run together over the weekends,” he says enthusiastically.

 Running is a complete exercise that also slows down the ageing process. Besides being great cardio, it improves the body’s immunity while reducing the risk of stroke and cancer. It tones calves, thighs, abdominal, back and shoulder muscles, strengthens the heart’s capacity to pump more blood and the lungs’ capacity to extract oxygen from the air, relieving stress. Fortunately, there is no particular diet that one needs to follow while running. “I am too much of a foodie to focus on diets,” says Sudhakar Solomon Raj, professor of political science at Mumbai’s Wilson College, who started running marathons at the age of 45 and has continued the tradition till date. According to Vishal Dayal, who pushed himself to finish his seven kilometre dream run without any kind of training in just 36 minutes, “A  balanced, wholesome diet of home-cooked food acts as a catalyst for an energetic and fulfilling lifestyle,” he says.  Nevertheless, the activity has to be supplemented with a proper diet so that you don’t lose muscle mass. You must pick foods rich in the carbohydrates, protein and calcium content in your diet.

There exist a few cardinal rules that one should follow if you want a great running experience, devoid of injury. The right way to run is by keeping your body straight while running. A slouching posture could lead to a back injury. Keeping your body hydrated before taking the leap is essential. The most important body part that we need to pay attention to, while running is – feet. According to fitness guru Leena Mogre, you must land on the peds of your feet, below your toes. Putting pressure neither on the heel nor on the toes is the right way to run.

Another important aspect is buying the right shoes, “I recommend ASICS shoes for long distance running.  They have different shoes depending on the arch of your foot. For example, people with flat feet should opt for shoes with an orthotic insole, which provides an artificial arch to supplement better body posture and feet co-ordination,” explains Rajeev Rao who trains people to run marathons.

“I always advice my friends to buy shoes in the evening because our feet tend to swell slightly, later in the day. Also, buy shoes which are half or one size larger so that your feet are comfortable while you run. I would still say barefoot running is the best way to go,” recommends Amit. 

Running like all physical activity, is fraught with inury if you don't take the right precautions. People experience pain on the one side of the stomach after running for sometime. Running on an empty stomach may also lead to dizziness. It is necessary to breathe through your nose if you’re running for a longer time. “Running should start with warm-up, followed by stretching, running, cool down and stretching again. Breaking into sweat is a sign that your body is ready for strenuous physical activity,” says Leena. Injuries such as sprains and muscles pulls can crop up unannounced. However, they heal in a short period of time. Cramps can occur if warm-ups and stretching exercises are not done correctly or if the water and salt levels in the body are not maintained. Though these injuries are short lived, they can mar a good run. Knee joint pains and shin splints (tightness of the sheath of muscle around the shin bone) are more chronic and affect a significant percentage of runners. “A separate warm-up is not necessary when you begin. For a long run, you can warm up by jogging for a kilometre,” she explains.

According to Swetha Shah, a marathon runner, one must start running right away even if it means running a few meters. “We have all started out by running small distances before we got into running a marathon. If you develop a passion for running, you have found yourself a hobby for life,” she affirms. 

So with another beautiful year dawning upon us, let us all resolve to get fitter and push ourselves to participate in this range of exciting events. Whether it is swimming, badminton, cycling, trekking, or simply brisk walking, lets get moving.

National Marathons

1. La Ultra – The High is a gruelling 222 km race through two of the world’s highest mountain passes – Khardung La Pass and Tanglang La Pass in Leh, Indian Himalayas. It is India’s first and the world’s highest ultra marathon with an average altitude of 14,765 ft, and reaching up to 17,700 ft at its highest point

2. The Standard Chartered Mumbai Marathon is India’s biggest marathon run 

3. The Kaveri Trail Marathon is the toughest marathon in the country. The route is located  inside the scenic Ranganthittu Bird Sanctuary

4. The Bangalore Midnight Marathon which is the only marathon that is run in the middle of the night

5. Barefoot Runners in Navi Mumbai is the world’s first ever barefoot half-marathon

Other popular marathons include the Jaipur Half Marathon in Rajasthan, Auroville Marathon in Tamil Nadu, Hyderabad Heritage Marathon in Andhra Pradesh, Pune International Marathon in Maharashtra and so on