1. “Superhuman Feet”:

Ah, the wonders of daily running! Your feet will be convinced they’ve evolved into wings as they soar across pavements. You might even be tempted to christen them “Supersonic Soles” or “Speedy Toes.” Just don’t be surprised if your socks mysteriously vanish, seeking their own destiny on the moon!

2. “The Gazelle Stance”:

As you get into the swing of things, your running form will transform into something reminiscent of a gazelle, graceful and agile. You’ll leap over puddles and skip through crowds, leaving bystanders in awe of your ethereal movement. You’ll feel like the lead in your very own “Running of the Gazelles” marathon!

3. “The Treadmill Tango”:

Running every day will have you developing a love-hate relationship with your treadmill. You’ll enter into a melodramatic dance, hopping on and off like a cat on a hot tin roof. And on those “off” days, you’ll probably find your treadmill covered in clothes, taking on the role of an overworked valet.

4. “Pavement Picasso”:

With your new running regime, your sneakers will become an artist’s brush, painting masterpieces on the pavement with every stride. Your running route will be a living, breathing art exhibit, complete with abstract shoe prints and a gallery of sweat droplets.

5. “The Runners’ Tantrum”:

Running every day might leave you feeling like a champ, but be warned: you might also experience the occasional runner’s tantrum. Picture this: throwing your arms up in the air after a particularly challenging run, shouting, “Why, oh why, must I do this every day?!” But fear not, for tomorrow is a new day, and you’ll be back on the pavement, ready to conquer again!

6. “The Secret Sock Society”:

Running every day will unite you with a secret society – the “Sock Seekers.” As you start collecting running socks like badges of honor, you’ll realize that they’re plotting a takeover of your sock drawer, forming alliances with other rebellious clothing items. Don’t be surprised if your socks start demanding better benefits and a seat at the laundry table!

7. “The Runner’s High Hootenanny”:

Ah, the famous runner’s high! Running every day will have you feeling like the star of a hootenanny, dancing on clouds and spreading cheer like a party animal. You’ll become a positive force of nature, spreading joy and laughter wherever you go. Who needs caffeine when you can be high on endorphins?

So, lace up those running shoes and hit the pavement with a smile on your face. Embrace the gazelle stance, the treadmill tango, and the sock society. Laugh at the tantrums, run with joy, and remember that every step is a dance, and every mile is a melody. Happy running, fellow adventurers!

Running

Your body craves extra energy (calories) to recover after a running or sprinting workout. These types of exercises put your body under a great deal of strain. In order for your body to recuperate effectively, you will continue to use stored energy for up to 48 hours after your workout. What exactly does this imply? Fat loss has increased.

Jogging  

One of the key reasons why jogging is preferable to running is because of this. Running puts your body (and mind) under more stress, but jogging has been shown to reduce these negative symptoms. Cortisol levels are lower when there is less stress. Lower cortisol levels make it easier for your body to release stored body fat.

Which one burns more calories?

• Running at 10 mph for 10 minutes burns 170 calories or 17 calories per minute.
• Jogging at 5 mph for 10 minutes burns 90 calories, or 9 calories each minute.

Okay, so running is certainly more efficient, you could be thinking. So, please bear with me. While 10 minutes of running may burn more calories than 10 minutes of jogging, keep in mind that running depletes your energy faster. You will be able to jog for longer intervals. An average person’s ability to maintain a 10 mph speed for more than 10 minutes is exceedingly unlikely.

You would burn between 180 and 270 calories jogging for 20-30 minutes at 5 mph. With this knowledge, it appears like jogging is the better option, correct?

So, which one is better?

If you’re short on time and only have about 10 minutes, running or sprinting can be the best option. You should consider jogging if you have more time to spend to workout. It’s gentler on the body and allows you to burn more calories over time.

Returning to the original topic, which is better for weight loss: running or jogging? To be honest, it’s a little bit of a trick question.

Running burns more calories in less time, but you can’t keep up with it. It, however, causes an after-burn effect, which aids in the burning of additional calories.

Jogging burns fewer calories per minute than walking, but you can keep up the pace for longer. It’s also a lot less taxing on the body and mind.

Our overall solution

For the best results, we recommend mixing the two. You’ll get the best of both worlds this way. You’ll receive the benefits of the workout itself, as well as the after-burn impact, and your overall health will be improved.

1. Prepare the Night Before

A successful morning run starts the night before. Set yourself up for success by preparing everything you’ll need in advance. Lay out your running attire, shoes, socks, and any accessories like a running belt or smartwatch. Additionally, make sure your water bottle is filled and waiting in the refrigerator. By organizing your essentials, you’ll save time and ensure a smooth start to your morning run.

2. Start Gradually

If you’re new to running or haven’t exercised regularly, it’s essential to start gradually to avoid injuries and burnout. Begin with a manageable distance and pace and gradually increase the intensity as your body adapts. Listen to your body and don’t push yourself too hard too soon. Consistency and patience are key to long-term progress.

3. Warm-Up Thoroughly

Before hitting the pavement, dedicate time to a dynamic warm-up routine. Warm-up exercises help increase blood flow to your muscles, improve flexibility, and reduce the risk of injury. Incorporate dynamic stretches like leg swings, high knees, butt kicks, and arm circles to activate your muscles and prepare your body for the run ahead.

4. Stay Hydrated

Hydration is vital for morning runners, as your body has been without water for several hours. Drink a glass of water as soon as you wake up to rehydrate. During your run, consider carrying a water bottle or planning your route around water fountains. Proper hydration enhances performance, prevents cramps, and aids in recovery.

5. Choose the Right Fuel

Running on an empty stomach can lead to fatigue and decreased performance. On the other hand, a heavy meal can cause discomfort during your run. Aim for a light snack about 30 minutes to an hour before your run, such as a banana, energy bar, or a small bowl of oatmeal. The carbohydrates will provide a quick source of energy to fuel your morning run.

6. Mind Your Form

Maintaining proper running form is essential for injury prevention and efficiency. Focus on keeping your posture upright, shoulders relaxed, and arms at a 90-degree angle. Land lightly on your midfoot and roll through to your toes. Engage your core muscles to stabilize your body and maintain a smooth stride.

7. Embrace the Outdoors

Take advantage of the early morning tranquillity and enjoy your run in nature. Running outdoors exposes you to fresh air, sunlight, and the beauty of your surroundings, which can have a positive impact on your mood and mental well-being. Choose safe and well-lit routes, such as parks or well-populated neighbourhoods, for your morning runs.

8. Find a Running Buddy

Having a running partner can provide motivation and accountability, especially for early morning runs. Join a local running group or team up with a friend who shares your fitness goals. Running with a companion can make your morning workouts more enjoyable and keep you on track with your training.

9. Track Your Progress

Keeping track of your running progress can be highly motivating. Use a fitness app or a GPS-enabled smartwatch to monitor your distance, pace, and time. Setting and achieving small milestones can boost your confidence and help you stay committed to your morning running routine.

10. Listen to Your Body

Lastly, always listen to your body and be mindful of any signs of fatigue, discomfort, or pain. It’s normal to have days when you feel less motivated or energetic, and it’s okay to take a rest day or engage in a lighter workout. Prioritize recovery and rest to prevent overtraining and maintain long-term consistency.

Conclusion

Incorporating morning runs into your routine can revolutionize your fitness journey and elevate your overall well-being. By preparing the night before, starting gradually, warming up, staying hydrated, and choosing the right fuel, you’ll set yourself up for successful and enjoyable runs. Embrace the great outdoors, find a running buddy, track your progress, and most importantly, listen to your body to create a sustainable and fulfilling morning running routine. So lace up your running shoes, hit the road, and experience the physical and mental benefits of a refreshing morning run.

When you reach your groove, your body releases endorphins, which are feel-good chemicals. These are the substances responsible for the “runner’s high,” a brief, intensely euphoric condition that occurs after strenuous exercise. Nevertheless, surveys indicate that runner’s high is extremely unusual, with the vast majority of athletes never feeling it.

Running, on the other hand, is regarded as the safest form of exercise and, to be honest, it is rather fulfilling!

Less stress 

Running has a neurotransmitter system underpinning its cognitive advantages. Running, for starters, increases heart rate, which causes the production of noradrenaline, which improves cognitive performance. Second, running generates endorphins, which help with pain relief, relaxation, mood enhancement, and the eponymous “runner’s high” – which may last for hours after you stop running.

Moreover, research has shown that activity induces brain modifications that improve quick thinking while also quieting overstimulation induced by stress and anxiety. According to a survey performed by the Anxiety and Depression Association of America, 20% of polled people favoured jogging as a stress-reduction approach.

Increases productivity 

Are you feeling listless? The remedy might be as simple as running away. According to studies, employees who work out on a routine basis are more efficient and have more vitality than their less athletic colleagues.

While work commitments might make it difficult to get in an exercise in the midst of the day, some researchers concur that owing to the body’s circadian cycles, noon is the best time for an exercise.

Boosts self-confidence 

Not all of us are able to run. Motivation, perseverance, endurance, and a “can-do” mentality are required. We’re sure you’re pleased with your ability to finish a few runs every week, and you should be! Feeling pleased with your accomplishments can increase your self-esteem, give you a feeling of accomplishment, and motivate you to maintain your general health. Improvements such as weight reduction increased muscular tone, and a clearer complexion may boost your self-image.

Boosts creativity 

A high-intensity exercise can improve inventiveness for up to two hours subsequently. Instead of looking at a blank screen, get your body moving and renew both your body and mind.

So, the next time you’re fighting to get out of sleep for your daily run or considering foregoing the gymnasium, think of all the perks you’ll reap from head to toe.

The study focused on the prefrontal cortex (PFC), a region of the brain linked with executive processes and mood regulation. The researchers observed that running enhanced blood flow in this location.

Running is a pretty simple activity for many of us — no particular equipment or training is necessary to begin started, yet it has been found to increase longevity. All of that synchronised movement appears to offer the brain function something to think about.

We already know that exercise may improve both mental and physical health in a variety of ways, but when it comes to mental health, there has been very little research on the particular advantages of running, compared to other physical sports such as cycling.

That was something the researchers chose to look at, given how essential running has been to our history as a species – whereas bicycles have only been around for a few generations – and how diverse the exercise can be (from a casual jog to a full-on sprint). It is also a physical exercise that engages the entire body.

A total of 26 participants were evaluated after rest periods and after 10 minutes of running, in part using what is known as a Stroop Colour-Word Test, which quantifies response time in brain function processing – one of the activities could involve seeing the term “green” written in red ink and having to guess what it means.

The individuals reported being in a positive mindset after exercising and responded more swiftly to the tests. In addition, enhanced blood flow in the PFC was found using a method known as functional near-infrared spectroscopy (fNIRS).

Because many of the PFC’s activities are unique to humans and aren’t seen in the brains of other animals, the researchers believe their findings will help us understand how we developed as a species.

It’s also additional proof that you don’t have to perform a lot of exercises to reap the advantages. Previous research has demonstrated that short bursts of movement increase brain function, attention, heart health, and overall metabolic health.

If exercise can be viewed as a sort of medication, the researchers argue, then various types of exercise are analogous to different types of pharmaceuticals – and we now know more about the impacts of running and how it may be utilised as a treatment option or therapy.

Your typical jogging programme may need to be modified as your body expands and changes to support a developing baby. But don’t despair! Running during pregnancy is not always dangerous. If you’ve previously established a running routine and have received clearance from your doctor, you can run with a bun in the oven.

Here’s everything you need to know about jogging safely while pregnant.

Is it safe to run when pregnant?

If you are healthy and your pregnancy is deemed normal, it is okay to continue or begin regular physical activity, according to the American College of Obstetricians and Gynecologists (ACOG). Contrary to what you may have heard from well-meaning family or friends, exercise movement (such as running) is unlikely to damage your kid.

A 2018 research of almost 1,300 pregnant women discovered no link between running and low birthweight or premature delivery.

Having said that, it’s still crucial to talk to your OB/GYN about your fitness habit. Before beginning or continuing any running routine, acquire permission from your doctor.

Running Health Benefits During Pregnancy

Running during pregnancy, like running at any other phase of life, increases cardiovascular health, muscle strength, and agility. However, it also has pregnancy-specific advantages.

“Women who run acquire less weight during pregnancy and have infants that are delivered at a healthy birth weight,” says Sherry A. Ross, MD, OB/GYN and women’s health specialist at Providence Saint John’s Health Center in Santa Monica, CA. “Exercise also lowers or prevents a woman from acquiring gestational diabetes, which can result in serious issues for the baby.”

Maintaining your running routine benefits not only you, but also your kid! “Women who exercise throughout pregnancy have a general sense of well-being that translates over to the baby’s well-being,” Ross adds.

“Exercise throughout pregnancy enhances a baby’s heart’s vascular smooth muscle. It has been demonstrated that this cardiac ‘programming’ can, in the long run, reduce a baby’s vulnerability to heart disease.”

The Dangers of Running While Pregnant

Of course, running while carrying a baby comes with certain hazards. “Pregnancy has an effect on a woman’s balance and coordination,” Ross observes. “Carrying more weight, especially in the belly area, makes the centre of gravity for a pregnant woman very unstable.

Even seasoned exercisers might be surprised by the physical changes of pregnancy that leave you wobbly on your feet.”

Trips and falls are two of the most serious dangers of jogging while pregnant. “Exercises that put pregnant women at risk for falling or tripping might lead to undesired problems to the baby. Any unexpected slips might endanger both mother and child,” adds Ross.

If you have a heart or lung problem, preeclampsia, placenta previa, or are carrying multiples, you should also see a healthcare provider about the safety of jogging. Running may increase the chance of problems during pregnancy.

Running Safety Tips While Pregnant

Most women who had a jogging routine before to pregnancy can continue to do so safely and healthfully with the help of a healthcare practitioner. However, this may need some changes. Try these suggestions.

Purchase Assistive Equipment

Pregnancy brings with it a flurry of new goods to buy—and not only for your nursery! If you want to continue jogging over your nine-month period, you may wish to invest in some additional equipment to help your efforts.

A good pair of running shoes is essential for cushioning your joints and supporting your feet. (Please keep in mind that your feet may enlarge during pregnancy, so buy a size bigger.) A belly band and a supportive sports bra are also recommended.

Consider a Run/Walk combination

There’s no shame in combining jogging and walking when pregnant, especially when an expanding belly and ligament-relaxing hormones make running more difficult.

“I love walking when pregnant!” exclaims personal trainer Holly Roser, CPT. “Walking is considerably more pleasant and will still raise your heart rate, providing you with the cardiovascular activity you need to stay healthy. When you’re feeling more out of breath than usual, power walking or intermittent walking in the middle of a run are both excellent options.”

Bring It Inside

If you have access to a treadmill, running on crowded streets, where poor weather and traffic increase your risk of injury, can be a safer alternative.

“It’s probably preferable to hop on a treadmill if it’s rainy outdoors or over 74 degrees,” Roser explains. “All factors are under my control. There are no automobiles on the street, you are less likely to collapse, and you can easily alter the difficulty.” (Plus, you always know you can pull over and use the restroom!)

Nutrition and Hydration

Staying hydrated and eating a nutritious diet is critical throughout pregnancy, and none more so than during exercising.

The ACOG suggests consuming 8 to 12 glasses of water per day while pregnant, but if running causes you to become thirsty, drink to your thirst level. During your second and third trimesters, you can continue to add more calories to your everyday diet. Unless told otherwise by your doctor, recreational jogging will not need a higher calorie intake than this.

Trimester Differences

There are some little tweaks you can make as your baby grows to maintain jogging a pleasant part of your routine.

Running Suggestions during the First Trimester

During your first trimester, exhaustion and nausea may make it difficult to get out of bed, let alone run. Still, the more you can move your body, the better you will feel.

Roser suggests giving yourself grace throughout the first trimester of your pregnancy. “Now is the time to replenish yourself and relax.

“You’re making a life for yourself, and your body is doing a lot of effort,” she says. “Taking a stroll outside might assist with morning sickness and exhaustion. Pay attention to your body and choose what works best for you.”

Running Suggestions during the Second Trimester

Running successfully in your second trimester may depend on having the correct physical support. “Running in this trimester may necessitate an extra supportive bra and a belly band,” Roser advises. “The belly band is fantastic for preventing round ligament strain and providing your tummy additional support when running.”

Meanwhile, when running during this trimester, pay attention to your bodily demands.

Taking more frequent rest times, staying hydrated throughout the workout, and taking more restroom breaks are all beneficial.

Third Trimester Running Suggestions

As you near your due date, bear in mind that you may not be able to continue your jogging routine as you did earlier in your pregnancy—and that’s alright. You’ll be back to your normal physical self in no time. It may be appropriate to transition to a lower-intensity workout during your third trimester.

“Running in your third trimester is definitely not pleasant,” Roser explains. “Your centre of gravity has entirely altered, having weight in front of your body, which might lead you to be off balance and strain a muscle. I’d suggest switching to the elliptical or power walking for your workout.”

A Message From the Fitness India Show

You don’t have to quit running because you’re carrying a developing baby. If it was a preferred kind of exercise before pregnancy, you can continue to do so as long as your doctor approves.

However, if you’ve never run before, pregnancy is definitely not the greatest time to start. Put your urge to run on hold for a few months—and add a jogging stroller to your wish list! You can take your kid on the road once he or she is born.

Fit Bharat is the brain child of Major Surendra Poonia and former Mrs India World 2013 Shilpa Bhagat. At Fit Bharat , their purpose is to strengthen the motivation of each individual by setting very clear actionable goals and Challenges , supported by simple fitness tools, content  and an  inspiring & collaborative community.

This year, India will be celebrating its 73^rd Republic day. Due to the spike in Covid-19 cases, there will also be no chief minister who will be gracing the event like last year. However, Fit Bharat has figured out its own way of celebrating Republic Day 2022.

The Fit Bharat Soldierathon Run

This Run is a 73 Minutes Run on 73rd Republic Day in Honour of our Soldiers.

Here’s the schedule:
Date – 26 January, Wednesday
Venue – Your own chosen place / ground /track / road / park

• You can be a part of the marathon at your own race track. Run anywhere and be a part of the soldierathon.
• The Fit Bharat Team will be running at the Race Course, Mumbai. All the Mumbai people, we hope you can join in! 

For those who’d be joining the Fit Bharat team at Race Course –
Assembly time : 6 AM to 6:20 AM
Warm Up : 6:20 AM – 6:30 AM
Run Start : 6:30 AM Sharp

What you get for taking part:
– A fit lifestyle
– A certificate of participation from Fit Bharat Soldierathon

Here’s how you can be a part of it:

1. Run for 73 minutes anywhere you like.
2. Share your screenshot of your run along with Name and Gender on +91-91364-56381.
3. You can also post your screenshot on Twitter and tag @FitBharat & @Soldierathon and get a Retweet of your achievement.
4. Once your run is complete, fill up the Google sheet by clicking on this link – https://tinyurl.com/3htcavd6 for certificate of participation from Fit Bharat Soldierathon.

Fit Bharat Soldierathon Run
73 Min Run on 73rd Republic Day in honour of our soldiers ⚔️
Date-26 Jan
Venue-Your own City/Area
Plz tag your running screenshot to @FitBharat @Soldierathon or on
All participants will get participation certificate.
Plz share widely 🙏Jai Hind 🇮🇳 pic.twitter.com/5DbvCn73c7

— Fit Bharat (@FitBharat) January 23, 2022

Benefits Of Running This Republic Day

• Running, for starters, increases heart rate, which causes the production of noradrenaline, which improves cognitive performance. Second, running generates endorphins, which help with pain relief, relaxation, mood enhancement, and the eponymous “runner’s high” – which may last for hours after you stop running.
• Not all of us are able to run. Motivation, perseverance, endurance, and a “can-do” mentality are required. Feeling pleased with your accomplishments can increase your self-esteem, give you a feeling of accomplishment, and motivate you to maintain your general health.
• A high-intensity exercise can improve inventiveness for up to two hours subsequently. Instead of looking at a blank screen, get your body moving and renew both your body and mind.

Make running your best friend and take part in the Soldierthon Run!