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Dr Sudhir Kumar MD DM Profile picture
@hyderabaddoctor
Mar 31 • 10 tweets • 3 min read Twitter logo Read on Twitter
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
4. Running routine
*Showed up almost daily- (had to miss a few days due to flare up of back/joint pains related to my #AnkylosingSpondylitis)
*5 AM to 7 AM was reserved for running
*Weather changes (too warm or cold or rains) didn't have any effect on my running schedule
5. Running regimen
*Ran outdoors on roads
*Started with walking, gradually brisk walking then slow jogging, and finally running (over 8-12 weeks)
*Initial running pace: 7:30-8 min/km on an average
*Changed shoes every 800-1000 km
*Recorded runs on Strava and then Garmin
6. Dietary modifications
*Stopped soft drinks. Reduced sugar & sweets. Reduced carbs; increased proteins, fruits & nuts
*Didn't take supplements
*Reduced eating window to 9AM-7 PM on most days
*Pre-run: 8 soaked almonds. Hydration during & post run- as per sweating, heat, thirst
7. Strength training
*Started relatively late in Dec 2022- had a positive impact.
*Running pace has improved due to strength training. Did three back-to-back sub-2 hour HM in Jan/Feb 2023
*Feel stronger;
*Post run muscle pain and fatigue are lesser, resulting in quicker recovery
8. March 2023:
*2 years and 5 months of running journey completed.
*Have remained injury-free
*Ankylosing spondylitis pain is under better control (running is my pain-killer)
*Have reduced the running mileage from 15km/day in 2021 to about 10-11km/day (including walking) in 2023
9. Effect on health parameters
*Wt has reduced to 71 kg from 95 kg
*Cholesterol, LDL, triglycerides have reduced, HDL has increased
*HbA1C is 4.6%. BP is 120/70 mmHg
*Sleep quality and quantity have improved.
*Feel more energetic.
10. Take home message
*One can take up running at any age and succeed in it.
*Running is inexpensive and everyone can afford it
*It leads to several health-related benefits.

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More from @hyderabaddoctor

Dr Sudhir Kumar MD DM Profile picture
Apr 1
1. Yes.
Most mammals can sprint faster than humans. But when it comes to long distances, humans can outrun almost any animal. Because we cool by sweating rather than panting, we can stay cool at speeds & distances that would overheat other animals. Image
2. On a hot day, a human could even outrun a horse in a 26.2-mile full marathon.
Why would evolution favor the distance runner? The prevailing theory is that endurance running allowed primitive humans to incorporate meat into their diet.
3. Humans may have watched the sky for scavenging birds and then run long distances to reach a fresh kill and steal the meat from whatever animal was there first.
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Dr Sudhir Kumar MD DM Profile picture
Apr 1
1. I had the disease onset in 1986 (age 15)- hospitalized for 3 weeks; wrongly diagnosed as Rheumatic fever at Bihar and started on Inj Penidure every 21 days. Next major relapse occurred in 1990 (2nd yr MBBS at CMC Vellore), correct diagnosis of ankylosing spondylitis was made.
2. One of the MD Medicine PG who was looking after me advised me to quit medicine & take up another job as the disease was severe. He anticipated major disability requiring wheelchair assistance for mobility. I became sedentary partly due to disease and partly due to depression.
3. I excelled in academics but gained weight (reached 100 Kg in 2000), when I passed my DM Neurology at age 29. Until 2014, didn't do much and continued to get flare up of back and joint pains on and off. Also had several episodes of uveitis (eye inflammation) as part of AnkSpond
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Dr Sudhir Kumar MD DM Profile picture
Mar 31
Lowering triglyceride with medicines does not result in better clinical outcome

1. High serum triglyceride levels are associated with increased incidence of heart attack, stroke and death. In a recent research, the effect of pemafibrate (which lowers triglycerides) was tested.
2. 10,497 patients with type 2 diabetes, mild-to-moderate hypertriglyceridemia (triglyceride level, 200 to 499 mg/dL), and high-density lipoprotein (HDL) cholesterol levels, 40 mg/dL or lower received pemafibrate (0.2-mg tablets twice daily) or matching placebo.
#MedTwitter
3. The median baseline fasting triglyceride level was 271 mg per deciliter, HDL cholesterol level 33 mg per deciliter, and LDL cholesterol level 78 mg per deciliter. All patents were on statins.
The median follow-up of patients was 3.4 years.
#CardioTwitter #stroke #HeartAttack
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Dr Sudhir Kumar MD DM Profile picture
Mar 30
A few lesser known facts about one of our former Prime Ministers

1. Suffered from Tuberculosis (TB) infection, however, it was kept top secret, and treated at a plush sanatorium in Leysin, in Switzerland. Treating doctor, Auguste Rollier, refused to use the word "tuberculosis".
2. Paid occasional visits to a Swiss hairdresser in New Delhi who designed the attractive streak of white that set off black hair.
3. Was called "Goddess Durga" by Atal Bihari Vajpayee ji in one of his interviews.
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Dr Sudhir Kumar MD DM Profile picture
Mar 30
Sperm count in men has been declining over the past 50 years, more rapidly so in the 21st century

1. This decline in sperm count is a global phenomena and has been seen in men across all continents.
doi.org/10.1093/humupd…
#MedTwitter #MensHealth
2. Sperm concentration (SC) declined from 101 million/ml (1973) to 49 million/ml (2018). SC declined by 1.16% per year and 51.6% overall. The probability of conception drops off rapidly as SC declines below 40-50 million/ml.
3. The proportion of in vitro fertilization (IVF) births has increased over the study period of this analysis, with eight million IVF babies born worldwide since the world’s first IVF birth in 1978.
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Dr Sudhir Kumar MD DM Profile picture
Mar 29
Shaking of hands and burning feet in a middle aged person: look for this treatable cause

1. 56-yr old Mr K presented with shaking of hands for several months, and burning & tingling of feet for 2 weeks. He had been started on trihexyphenidyl for tremors by a neurologist.
2. Clinical examination revealed action (postural) tremors. He had no slowness of moments, rigidity or balance issues.
Tremors were suggestive of essential tremors (ET). Burning feet was suggestive of sensory neuropathy. He had no numbness or weakness of feet.
#Medtwitter
3. Blood tests done earlier showed vitamin B12 deficiency. All meals consumed by Mr K (except 4 meals/month) were vegetarian.
NCV studies confirmed sensory neuropathy (damage to nerves of both feet).
Putting everything together, vitamin B12 deficiency is the most likely cause. ImageImage
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