Discover and read the best of Twitter Threads about #running

Most recents (24)

1/10 🏃‍♂️Want to shave 20 minutes off your #ComradesMarathon time? Whether you’re chasing a medal or just the 12-hour cutoff, every runner can take some gems from this thread. Let's start right at the beginning: your seeding. Here's how it affects your time⌛️ #RunningTips
2/10 🚦Depending on your seeding, you could lose up to 12 minutes even before you cross the start line! A-seeds, you’re safe. But if you’re B-H, you're losing precious time. So, how do you cut down on this? Here's Time Saver Tip #1👇 #ComradesMarathon2023
3/10 🕓Time Saver Tip #1: Make sure you get to the front of your batch. You must get into your seeding pen early to avoid being pushed to the back. Depending on your batch, this could save you between two to four minutes on race day. #Comrades2023
Read 11 tweets
From a non-runner to #running half marathons: snippets from this amazing ongoing journey

1. Nov 2020: Age 49 yrs, Wt: 95 Kg, no prior running experience. Decided to start my running journey. No personal coach or nutritionist. Aim was #weightloss and to improve #fitness
2. Running highlights:
2021: 339 runs of 10k or longer; 69 Half marathons (HM); 1 marathon
2022: 304 runs of 10k or longer, 43 HM
2023 (until today): 44 runs of 10k or longer, 7 HM
Personal best: 10k- 51:11 minutes; HM: 1:55:34 hours
3. Modifications in my daily routine
*Started sleeping 8 hours (earlier 5 hours)
*Started waking up at 5 AM instead of 7 AM
*Shifted dinner time to 7 PM from 10 PM
*Reduced daily working hours to 9 hours (earlier 15 hours) including patient care, research & teaching
Read 10 tweets
Lifelong endurance sport participation on top of a healthy lifestyle is not associated with a more favorable coronary plaque composition.

1. The dose response between long-term endurance exercises such as running or cycling & coronary artery disease (CAD) is a subject of debate
1a. A recent study looked at the association between long-term endurance exercises and prevalence of coronary artery plaques.
2. Three groups of people were selected:
Group 1 had started exercising below age 30,
group 2 started after age 30, and
3rd group maintained healthy lifestyle with minimal exercises.
#running #cycling #endurance #HeartAttack
Read 11 tweets
Lower resting heart rate (HR) and its health-related benefits

1. My resting HR has reduced from 72 bpm (in 2020) to 42 bpm (in 2023); mainly due to consistent running (average mileage of 15 km/day in 2021; 12.6 km/day in 2022) and weight loss (28 Kg)
#running #fitness #longevity
2. People with higher resting HR have a higher risk of death due to cardiovascular disease and cancers (breast, lung, kidney or colorectal cancers)…
3a. In another study, people with RHR >75 bpm had 2-fold higher risk of all-cause death, or deaths due to stroke or heart attack (over 10-yr follow up), as compared to those with RHR <55 bpm.
Risk of all cause death increased by 3% for every bpm rise in RHR in the study period.
Read 8 tweets
Young man who would develop severe #itching over body after #running

1. 33-year old Sid presented with an unusual symptom. He used to develop severe itching all over body whenever he ran 4 km or more. He had been unsuccessful in his attempt to train for long distance running.
2. He had no itching when at rest. He had no allergy to any food items. There was no other comorbid illness. In all, he was healthy, however, due to his inability to run (or do any other high-intensity exercise, he was gaining weight, and had gained 10 kg over the past 2 years).
3. Sid was quite troubled by his inability to run (which he badly wanted to do). He had consulted a few local physicians, who could not offer any significant help. At this time, one of his friends (who knew about my passion for running) suggested that he consult me.
Read 12 tweets
Persistent #running can add 6 years to your #life

1. Running has several benefits including lesser risk of death and longer #survival. As per a research study, persistent running over 15 years can add 5.9 years to life.…
2. As per study, runners added 3 years to life as compared to never runners, and persistent runners (who continued running through the follow up period) added 5.9 years to life.
All cause death reduced by 29% and cardiovascular death reduced by 50% among consistent runners.
3. The benefits on survival and reduction in death were seen in all runners.
Weekly running even <51 min, <6 miles, 1 to 2 times or <6 miles/hour was sufficient to reduce risk of death, compared with not running.
Read 4 tweets
Running is not detrimental to #knee #cartilage

1. The general health benefits of #running are well-established, yet concern exists regarding the development and progression of #osteoarthritis
A recent research examined the effects of running on knee cartilage using MRI scans.
2. Knee cartilage thickness and volume decreased immediately after running, with declines ranging from 3.3% for weight-bearing femoral cartilage volume to 4.9% for patellar cartilage volume.
#MedTwitter #marathon #fitness
3. Tibiofemoral cartilage T2 relaxation times on MRI recovered to baseline levels within 91 minutes.
Existing cartilage defects were unchanged within 48 hours post-run, as examined on MRI.
Read 5 tweets
Sudden Cardiac Arrest (SCA) during Sports Activity in Older adults

1. We occasionally hear about apparently healthy people collapsing and dying while running, cycling or working out at gym.
A recent study looked at the prevalence of sports-related SCA in people aged >65 years.
2. Salient findings of the study and their implications
#gym #running #fitness #sports #cardiacarrest
#MedTwitter #CardioTwitter
3. Of 4,078 SCAs among people ≥65 years of age, 77 were Sports-related SCA (1.9%; 91% men).
The annual Sport-related SCA incidence among ≥65 years was 3.3/100,000 in Portland and 2.1/100,000 in Ventura. The most common associated activities were cycling, gym, and running.
Read 4 tweets
Molti mi fanno addirittura i complimenti (!!) per il fatto che non odio nessuna squadra, non esulto mai per le sconfitte degli altri, non insulto nessuno, festeggio solo per le vittore della mia squadra.
Questa cosa viene dal #running: tu non corri mai per vincere, non corri per battere qualcuno, ma per migliorare te stesso; se in un gara vedi qualcuno 100 metri avanti a te, provi a raggiungerlo e se lo superi sei contento per te, e sei contento se lui riesce a seguirti
Nel #running non c'è odio (o ce n'è molto poco), siamo tutti nella competizione di battere i nostri limiti, siano essi una maratona, un 10 mila o anche solo la campestre della scuola intorno al parchetto
Read 4 tweets
Runners, take it easy, if you aren't able to match your pre-covid level performance

1. #running, like every #PhysicalActivity, got severely impacted during #COVID19 pandemic. Several runners couldn't keep to their training and as a result, aren't able to match pre-covid fitness.
2. Finishes in #endurance and #ultra endurance #running (UER) decreased significantly during the pandemic, with an almost 11-fold decrease in endurance running and 5-fold decrease in UER.
This resulted in lesser opportunities for #Training.
3. Covid-19 lockdown has negatively impacted the fitness level
The COVID-19 lockdown reduced 1000 meter running and pull-up performances by 11% and 24% respectively, among Chinese college men.
Read 8 tweets
Sharing experiences of my #fitness journey
Could be of help to those who have planned to start theirs in 2023
1. My earlier self:Weighed 100 kg, could walk 5 km with great difficulty
Negatives: Worked 16-17 hours/day; slept 4-5 hours; overeating, indulged in junk food and sweets
2. Fitness journey started on Nov 6th 2020. Initially walked 5 km, gradually increased to 10 km over 4-6 weeks, then, slow jogged and finally started running. Focused on distance and time on feet and not pace. Also wanted to keep HR low and feel comfortable.
#running #Health
3. Running stats:
2021- Avg running 15 km/day, 339 runs of 10 k or more, 69 half marathons (HMs) and 1 full marathon.
2022- Avg running 12.6 km/day; 304 runs of 10 k or more, 43 HMs
Finished Ladakh marathon in 2:24 hours
Best timings: 10 Km in 51:11 min; HM in 2 hours
Read 10 tweets
#Tips for beginner #runners
Just started #running? Want to get into running in the #NewYear? Here are some beginner’s tips (running mechanics + running psychology) that will enhance your running journey and running longevity:
Focus on running efficiently with an emphasis on stride length, vertical oscillation, foot strike placement, and general running form. Let’s go over each.
Read 19 tweets
A #runner who would #swing his left arm more than the right
1. I have been running outdoors for two years. Over a period of time, one gets familiar with fellow runners- specially their style, pace & endurance. This post is about one of those runners, who was a regular (like me)😆
2. He had one odd style- he would swing his right arm lesser than the left while #running or #walking.
He would continue in the same style for about 60-70 minutes of his #RUN.
His #pace was excellent- 60 minutes for a 10 km run.
#MedTwitter #neurotwitter
3. Our interaction was limited to "Good mornings".
Six months had passed since I first saw him. At this point, I noted that I could outpace him on a few occasions (I was much slower than him to start with).
I had started to think about possibility of a #neurological #disease.
Read 11 tweets
How can one reduce the risk of knee #osteoarthritis?

1. Knee osteoarthritis (OA) causes knee pain. It limits mobility, hampers physical activity and contributes to sedentary lifestyle, which in turn, increases the risk of obesity, diabetes, hypertension, heart attack and stroke.
2. Who are at risk of developing knee OA?
*Non-modifiable risk factors:
Female gender and older age
*#obesity: Increases the risk of knee OA three-times. It also accelerates the progression of disease.
#MedTwitter #orthotwitter #orthopedics
3. Knee injury: Traumatic joint injury is a major risk factor for osteoarthritis, particularly at the #knee (i.e. meniscal damage, anterior cruciate ligament rupture, or direct articular cartilage injury). Ref:…
Read 12 tweets
Painful muscle cramping in runners- why do they occur and how to manage them?
1.Many runners have experienced cramps (involuntary painful muscle contractions). Besides pain, it can derail one’s aim for the personal best; in worst cases, runner is unable to even complete the run.
2. Common muscles affected- Cramps usually affect calves, hamstrings and glutei, but other muscles too can get affected.
#runner #running #cramps
3. Risk factors for cramps-Long distance running (> 30 km), presence of fatigue, running at a pace faster than that of training pace; age>40, longer history of running, higher BMI, shorter daily stretching time, irregular stretching habits, training <3 times/week, family history
Read 8 tweets
Shorter #stride length is associated with higher incidence of life threatening clinical events in #olderadults
1. 14,000 people (Av age 75 yrs) were followed up for 33 months. 10% of them sustained #Falls. Stride length was shorter in fallers as compared to non-fallers. Image
2. In a sub-analysis based on gender, the stride length was longer and #walking speed slower in males compared to females.

#running #fitness #healthylifestyle
3. Major adverse events (MAEs) were 36% higher, physical disability 26% higher and #mortality 69% higher in older people with shorter stride length.
MAEs included physical disability, falls, dependency, institutionalization, and mortality.
Read 5 tweets
1. You can get all the #exercise you need in just 8 minutes a day if you work out a bit harder, according to a new study.

Just 54 minutes of vigorous exercise per week can lower the risk of early #death from any cause by 36%, and chances of getting #heart disease by 35%. Image
2. Current guidelines recommend 150–300 min of moderate-to-vigorous physical activity, 75–150 min of vigorous physical activity, or a combination of both/week. However, 50-75% of population can not fulfil this due to various reasons.
8 min/day should be manageable for majority.
Take home message
Short bouts of vigorous exercises (8-10 min/day) may be a good option for busy people.
#fitness #running #MedTwitter
Read 3 tweets
I normally don't push brands on social media but @SkechersIndia has to be an exception.

I have suffered from plantar fasciitis for years and it has been gruelling.

I have tried every brand --> homegrown to foreign and most of those don't work. Image
I bought this pair of running shoes a few days back and put them through the paces.

They are amazing. No doubt about it.

Single best pair of shoes I have ever worn.
Hard surface or soft, uneven ground or metalled roads --> this has your back.

The heel support is great and it really feels like an extension of your feet.

This is a great buy as far as I am concerned.
Read 9 tweets
Why do a few young, physically active, seemingly healthy people suffer from heart attack?
1. A person with normal body weight, doing regular running, cycling, or working out in gym, is not immune to heart attack, as a few recent reports suggest. Here are some of the reasons why:
2. Hypertrophic obstructive cardiomyopathy (HCM)
HCM accounts for 40% cases of sudden cardiac death (SCD) in young athletes. Unfortunately over 80 % of affected individuals are asymptomatic before SCD, which often occurs during exercise or in its aftermath.
#running #fitness
3. Cardiac arrhythmia
About 15-20% cases of SCD occur due to cardiac #arrhythmia (abnormal heart rhythm). In patients younger than 35, the most common cause of SCD is a fatal arrhythmia, usually in the context of a structurally normal #Heart.
Read 17 tweets
Relationship of #distance #run per week to coronary #Heart disease risk factors

1. Guidelines recommend 30 minutes of vigorous #exercise on most days, if not all days. What is the effect if one exceeds these limits? Is it beneficial or harmful?
#running #fitness #marathon
2. Compared with runners who ran less than 16 km (10 miles) per week, long-distance runners (≥80 km/wk) showed:
#2.5 times higher prevalence of HDL>60 (protective against heart disease)
#50% reduction in hypertension
#>50% reduction in need to BP or cholesterol lowering drugs
3. Estimated age-adjusted 10-year coronary heart disease (CHD) risk was 30% lower in runners who averaged more than 64 km/week than in those who averaged less than 16 km/week (42 vs 61 events per 1000 men).
Read 5 tweets
Core strengthening should be an important part of long distance runner's schedule. Here, I am presenting some easy exercises that can be done at home. I thank my colleague Dr Sudar Sreekumar for her inputs.
#running #fitness #marathon
Importance of core strengthening
Read 21 tweets
Milestone: My 2nd #runniversary and 10000 Km

1. Nov 6th 2020 was the most important day in my life, when I took complete control of my health & fitness. From a #workaholic, I converted to workaholic + #runaholic
Here, I present the milestones of my past 2-year #running journey
2. I completed 10,163 km of running in the past two years (6th Nov 2020 to 6th Nov 2022: 731 days), at an average of 13.9 km/day. This included 648 runs of 10k or longer, 110 runs of half marathon (21.1 km) or longer and one marathon (42.2 km).
3. I usually run at a pace of 7:15-7:30 min/km and my best pace is 5:45 to 6:00 min/km. My PB in 10 k is 57:03 min and in HM 2:04:41 hours. I cherish the #Ladakhmarathon HM the most, which I finished in 2:24:33 hours (on 11 Sep 2022).
Read 7 tweets
How to achieve a lower heart rate (HR) while running?

HR increases while running as with any aerobic activity. Workout is more effective when HR increases. How much increase in HR is ideal? How to achieve a lower HR if it exceeds the recommended maximum HR? Sharing my experience
What is the recommended maximum HR while #running?
It is 50-70% of max HR for medium paced running and 70-85% of max HR with fast paced running.
Max HR is 220 minus age. (Ref: American Heart Association- AHA)
Are there any dangers if we exceed the recommended HR zones while running?
Lower HR generally indicates good heart health, and higher HR suggests the reverse. High HR puts extra strain on the heart and can cause heart muscle damage in the long term, leading to scar formation
Read 8 tweets
Awesome October 2021: A month of 31 half #marathons on 31 consecutive days- sharing my experience
1.Starting from 30th September, and ending on 31st October 2021, I completed 32 runs of 21.1 km or longer, with a total mileage of 817 km in 32 days (average of 25.5 km/day).
This included one Full marathon (42.2 km) on 30th October.
2.The purpose was to test my #endurance, and to see the #physical & #mental effects of long distance #running on 32 consecutive days. I present my observations here.
3. How difficult was it? In reality, it was not difficult. Once you get up and start the run, it is easy to complete. The most important is- you need 2.5 to 3.5 hours time to compete the distance. I could manage that in the mornings between 5 and 8:30 AM.
Read 11 tweets

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