Fitness · Motivation

10 step guide to make running or jogging easy on yourself

You might have heard or read this somewhere :

Running is the easiest and inexpensive way to get fit.

The truth is – it is not.

  • Running is not easy – it gets easier as you keep practicing – as it is true for any other skill.
  • Running is expensive – a pair of good shoes(a prerequisite indeed) and accessories can cost you a lot.

Let me start with my case : I am more of a gym or sports person – rather than running – truth be told – i hated running (not that i love it now – but the relation has improved).

My lifestyle has changed dramatically – i am not in college anymore and its holds true for my friend circle too.The idea of indulging in sport has changed i.e rather than playing, i end up sitting in-front on the TV and enjoying the game.

Listed below are few observations during my first stint in running :

  • I tried too much too early – i ran faster than i could handle, needless to say – i ran out of gas and my lungs were screaming torture.
  • I did not pay attention to the pace – i ran – where i should have jogged.
  • I made goals based on distance – and later realized that it should have been time.

So what am i doing to do better and make it easier? Read on

Disclaimer: These steps are intended for beginners.

  1.  Accept : As a beginner one must accept the current fitness level. To take my case i am not good at running and i accepted my level as a beginner – and hence i decided to break it down so that i can manage it easily.
  2. Time limit : I decided on 20 minutes to start with – if i can do more than that -good enough – if not at-least run/walk/jog for 20 minutes.
  3. Walking :  is fine and acceptable during sessions ,in fact it is the right thing to do when tired.Focus on jogging at pace you are comfortable with and start walking when tired – till you recover.
  4. Sharing :  on Facebook and Twitter – it might sound like a bad idea – but trust me somehow it works. (Runkeeper maps are one of the reasons – it looks good).
  5. Frequency : reducing the frequency of runs helps.I now stick to 2 or max 3 runs a week.
  6. Motivation : for running is to reduce excess weight – since i did not enjoy running too much;i told myself once i am at the desired weight – i would go back to gym.
  7. Music : I advice all to be careful with use of music while running on busy streets – for me adding music to my run/jog/walk sessions has been wonderful and entertaining.
  8. Mix it up : i added 30 push ups and 30 squats followed by 2-5 minutes of rest after the run/jog session.
  9. Diet : Paying attention to what you eat during dinner.Try to eat light dinner(at least 3 days a week to start with).The lighter you are,easier it is on your knees and shins.
  10. Speak : to yourself and say – i don’t hate running – it’s no big deal – the session is just about 10-15 songs long and then it becomes easy.

Given below is how Runkeeper rewards your effort visually:

Even a seasoned runner would tell you – running is never easy at beginning – but if you take small steps it will turn into something more than exercise.

You can use these tips or tricks to make it running more fun and easy for yourself.

Keep trying – keep moving and remember :

Whether it’s a 14 minute mile or a 7 minute mile, it’s still a mile.

Please comment back if any of these tips helped you. Feel free to share your tips on running,diet,fitness in general.


Learn CPR while watching Masterchef Australia

“When i call your name – please step forward” – this is how results are announced by the Master-chef Australia Judge Trio Gary Mehigan,George Calombaris,Matt Preston.

Reality TV attracts big audience these days.Reality TV shows have few common traits – talent(it depends how talented) and a really emotional story to add(i doubt these stories sometimes) – so that the audience connect with you and vote for you.

Master-chef Australia is a cooking competition and the reason i like the show is – they do not indulge in voting or stories to steer away the focus.Rules are rules and everyone must play by rules.

Now i can hear one of you screaming – yeah right whatever – but how is this relasted to CPR?
Well it is – i am talking about few qualities here ,not the emergency medical procedure CPR(Cardiopulmonary resuscitation).

The contestants have the below mentioned qualities and they are indeed required for everyone to compete.

1) Commitment:
A pledge or promise – all contestants are committed to one goal – to become the best chef in Australia i.e Masterchef.They read,create,dream,practice for their ultimate goal.

2) Persistence :
Firm or obstinate continuance in a course of action in spite of difficulty or opposition.For every contestant – other contestants are obstacles in their path to glory – but they try their best to push through,aiming at their ultimate goal and try to out-perform each other.

One of the contestant in the show – who had to compete in an elimination – when asked about her strategy : She replied –

“To turn this setback into a comeback”

3) Repetition :
Doing the same thing again and again : i always wondered how these contestants start cooking some random dish ? Truth being – they have been preparing for this for years – they have cooked,created dishes for their friends and family before they can compete.

As said by Robert Collier – Constant repetition carries conviction.

So how about we all try to put these qualities to use and achieve our goals.

Focus · Motivation

Olympics – an opportunity to learn

Olympics is always an event to watch,as it is the biggest sporting event featuring various sports,athletes from different countries.

It is more interesting and intense as the excitement continues till the event ends.

Watching top notch athletes putting in their maximum effort for their country is always a sight to watch,as it is physically and emotionally challenging event as you represent your country not yourself.

We can learn a atleast couple of things from Olympics and the featured athletes:

1) Focus : athletes focus on one sport and one form(mostly) and devote their 4 years or more to the same.

2) Consistency : an athlete prepares for their chosen event/sport only and everything else takes a backseat.Their goal is to get better everyday and in every session.

3) Challenging yourself : This is a big one – Olympics is as much about winning medals as it is about breaking olympics and world records.Athletes go way beyond their comfort zone to break their own and already set records.One cannot cross the set standard if one does not step outside the comfort zone and challenges to do better than what has already been done.

As we enjoy every day of awesomeness from various athletes/events, we also get inspired by the performances.Have fun watching and get inspired.