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
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
#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
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
4. Other lifestyle modifications
*Reduced working hours to 8-9 hours/day
*Increased sleep duration to 7-8 hours/night
*Stopped soft drinks, reduced junk food and sugar; reduced carbs and increased protein intake
*Added strength training (3 days/week) in Dec 2022
*Reduced working hours to 8-9 hours/day
*Increased sleep duration to 7-8 hours/night
*Stopped soft drinks, reduced junk food and sugar; reduced carbs and increased protein intake
*Added strength training (3 days/week) in Dec 2022
5. Difference I find in myself
*Weight reduced from 100 kg to 70 kg,
*Feel more energetic
*More focused and energetic in work (though always enjoyed my work)
*Better self-esteem and self-confidence
*Resting HR reduced from 72 to 40-42 bpm
*HbA1C, cholesterol and BP improved
*Weight reduced from 100 kg to 70 kg,
*Feel more energetic
*More focused and energetic in work (though always enjoyed my work)
*Better self-esteem and self-confidence
*Resting HR reduced from 72 to 40-42 bpm
*HbA1C, cholesterol and BP improved
6. Lessons learnt (tips)
*Show up everyday- consistency is the key,
*Duration matters and not the intensity,
*Run at a pace that you enjoy- don't chase personal best & don't try to compete with fellow runners.
*Pace does improve on its own over time.
*Show up everyday- consistency is the key,
*Duration matters and not the intensity,
*Run at a pace that you enjoy- don't chase personal best & don't try to compete with fellow runners.
*Pace does improve on its own over time.
7. Tips (cont'd)
*Cross training is better than only running- reduces the risk of injuries and boredom
*Diet modification is necessary- reduce calorie intake, eat in a shorter time window (time restricted eating); intermittent fasting is good but difficult to follow for runners.
*Cross training is better than only running- reduces the risk of injuries and boredom
*Diet modification is necessary- reduce calorie intake, eat in a shorter time window (time restricted eating); intermittent fasting is good but difficult to follow for runners.
8. Tips (cont'd)
*Sleeping for 7-8 hours is essential. Normal sleep duration reduces the risk of several serious diseases and increases longevity. Good sleep also improves mood and keeps you in better shape for long runs.
*Sleeping for 7-8 hours is essential. Normal sleep duration reduces the risk of several serious diseases and increases longevity. Good sleep also improves mood and keeps you in better shape for long runs.
9. Please treat these tips only as helpful guides (based on my experience) and not as universal "rules".
Each person and their needs are different- so always good to consult your nutritionist, physical fitness trainer and doctor for a specific plan that would work best for you.
Each person and their needs are different- so always good to consult your nutritionist, physical fitness trainer and doctor for a specific plan that would work best for you.
10. Add your experiences, tips & thoughts to this thread to make it more valuable for beginners.
"Prevention is better than cure"
In my 29 years as a doctor- I have seen massive increase in lifestyle diseases such as diabetes, high BP, cholesterol, stroke & heart attack......
"Prevention is better than cure"
In my 29 years as a doctor- I have seen massive increase in lifestyle diseases such as diabetes, high BP, cholesterol, stroke & heart attack......
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