Around 11 candidates died during the physical test in the constable recruitment exam in Jharkhand. The candidates had to run 10 kilometers in 1 hour. The time for the race was 5 am. All the candidates had lined up from 5 am but the race started at 11 am. In this situation, many people fainted and about 11 people died.
Running is considered a very good cardiovascular exercise. It strengthens the heart and lungs and also burns a lot of calories. Running looks very easy but it is important for everyone to know the correct way of running, otherwise there can be side effects. If you have heart disease, a small mistake can be fatal for you.
Endurance and stamina are very important for running. People who have good stamina and endurance can run long distances without getting tired but if someone lacks stamina and endurance then he will get tired quickly.
Apart from police and army physical tests, running is also an important part of the life of fitness freaks and sports lovers. Everyone wants to maintain endurance and stamina while running so that they can cover long distances in less time. How should they practice for this so that stamina and endurance can increase, what precautions should be kept in mind before starting running, how to include running in your routine by identifying your physical and mental ability, let’s know about this in detail from doctors and fitness experts-
Understand endurance and stamina like this
Stamina and endurance are both terms that show how long you can do physical activity. People often use them incorrectly but there is a slight difference between them.
The duration for which a physical activity is performed at full capacity is called stamina. Stamina is required in every high intensity activity. Stamina is also required in football, triathlon, rowing, martial arts, tennis and basketball. Having good stamina can keep you physically and mentally healthy.
The length of time you can perform an activity is called endurance. In simple terms, endurance tells you how well your heart, lungs and muscles are working to move blood and oxygen around your body to perform the activity properly.
Endurance is required to perform any activity for a long time. The best example of this is running a marathon. In this, your cardiovascular system quickly supplies oxygen and blood to every part of your body so that you can perform the activity for a long time. In endurance activities, the focus is not on increasing capacity but on performing that activity for a longer time.
Increase capacity gradually: Dr. Gurmeet Singh Chhabra
Dr Gurmeet Singh Chabbra, Director of Pulmonology at Yatharth Hospital, Faridabad, said, ‘Lungs are the most important organ of the human body. It is very important for any person to have good lung health. It is also very important for the lungs of those who run to be strong.’
‘The pollution around you is very responsible for lung health. Although people may think that if there is no factory or air pollution around them, the air in their area will be good, but it is not so. There are small pollution particles in the air which reach the lungs through breathing. Many times these particles are also responsible for damaging the lungs, stroke and heart attack. Therefore, take care of the pollution around you, plant trees and plants in the house, keep ventilation facilities.’
‘If someone wants to increase the capacity of the lungs, then he should not suddenly put a load on his body. First he can start with low-intensity exercises like yoga, walking under the supervision of an expert. Then after that, take a brisk walk. It is not that you should go out for a 2-3 km run on the first day itself. First you have to strengthen your lungs and heart for such a long activity, then gradually increase the load.’
Dr. Gurmeet further said, ‘You will also need to check whether you already have any lung or heart disease. Do you have any complaints of asthma, chronic obstructive pulmonary disease (COPD) or have you had corona. Because it has been seen that many of the people who had covid fell while dancing or doing any activity and died suddenly.
‘I would suggest that no activity is done without an expert. First, the expert should do a basic checkup of the body, pulmonary function test. If there is any disease, then what is its condition. Only after getting all this information, advise how much activity the person can do. If someone is having difficulty in breathing or chest pain, then he should stop right there, he should not do any more exercise than this.’
‘If there is any infection in the lungs, then definitely get vaccinated because every function weakens the lungs. Your food, your diet, your sleep are also very important. Lungs and heart work together. Therefore, all these things are necessary for the health of both. The right amount of protein, carbs, fat, fiber, vitamins and minerals helps in maintaining the health of lungs and heart.’
Practice and diet are important: IGP, IPS Vivek Raj Singh Kukrele
Inspector General of Police Vivek Raj Singh Kukrele (IPS) of Bodoland Territorial Region and Modernization Planning and Coordination of Assam is a fitness freak and runs at least 10 kilometers daily. When asked about the method of long running, he said, ‘Most people do not check their pulse rate while running. Many times, a high pulse rate can cause many serious problems. Therefore, one should always keep an eye on the pulse rate. First strengthen your heart health and then go for long running. For this, you will need practice.’
‘I had practised brisk walking earlier. I used to walk 15-20 kms daily, so to prepare for long runs, you should first do brisk walking and decide small goals. Don’t set a target of running 10 kms on the very first day.’
IPS Vivek Raj Singh further says, ‘If your practice has become good then you will have to pay attention to your diet. Running requires a lot of energy, so you should eat carbs before running. Banana, slices of bread, rice can give good energy during running.’
According to Health Line, pulse rate is the rate of heartbeat. The number of times your heart beats in a minute or 60 seconds is called pulse rate. Generally, the pulse rate of a healthy person is 60 to 100 beats per minute but it can be different for each person. Factors like age, gender, activity and health can affect the pulse rate. To know the maximum pulse rate, subtract the age of a person from 220. For example, if someone’s age is 30 years, then 220-30=190 will be his maximum pulse rate.
This is how to start running
Celebrity coach, mountaineer, Brazilian Jiu Jitsu blue belt Robin Behl, who has trained celebs like Aditya Roy Kapur, Varun Dhawan, Taapsee Pannu, Kiara Advani, said, ‘Running 10 km can be difficult for some people and easy for some. For those who are couch potatoes (lazy), who do not do any physical activity, it can be very difficult to run suddenly. The first thing is that you should practice for it. For this you will need 1-2 months of practice. First, you should just do a light run of 1 or 1.5 km and do not look at the time.’
‘After this, make a chart in pyramid style, i.e. first run 1 km, then run 3 km, then run 1 km. Do not look at the time first because doing so will create fear in your mind that you cannot do so much running.’
‘After this, start looking at the time again. First, see how long it takes you to run 5 km. Try to bring the 5 km run to within 30 minutes and then practice 7 km. After this, start running 5 km again, which you will be able to do quite comfortably.’
‘Apart from this, it is very important to pay attention to sleep, nutrition, and recovery. Without all these, you will not be able to run in a healthy way. Also do strength training so that the joints can become stronger.’
Also pay attention to stretching and mobility: Celebrity physiotherapist Sagar Pujari
Sagar Pujari, a Mumbai-based physiotherapist who has worked with many celebrities like Hrithik Roshan and Tiger Shroff, said, ‘People who do long runs pay less attention to recovery. Many people think that nutrition is most important after running, but stretching is most important after running. Stretching increases muscle recovery.’
‘Stretching loosens the muscles and there is no extra load on the joints while running. So warm up before running and do stretching and foam rolling in the garden. Mobility and exercise of quads, hamstrings, mid back, toes, ankles, calves, hips will help you in long distance running.’
Treadmill running or outdoor running, which is better?
There has been a debate for years about running on a treadmill and running outdoors. But experts say that both have different advantages and disadvantages. It depends only on your personal needs and goals whether you run on a treadmill or outdoor running. Experts say that outdoor running requires more stamina than treadmill running.
A person running on a treadmill at home or in the gym will feel more tired while running outdoors on a rainy day, no matter how many calories the runner burns or how high his heart rate is. Similarly, running in a hot, sunny place, a valley or a hilly place will cause more fatigue because on the treadmill you will mostly run at the same speed.
Even though you run at the same speed on a treadmill, you will generally expend more energy running outdoors. This difference in calorie burn is not only due to changes in the environment, weather and wind conditions, but also because the treadmill pushes you further forward, burning fewer calories.
For those who run outdoors, running in bad weather is uncomfortable. There is a risk of dehydration or exhaustion in extreme heat. You face similar inconveniences and risks during winter or rainy days. If you are running at home or in the gym, you can run anytime in any weather. But for outdoor running, slightly cold weather is required so that problems like fatigue and dehydration do not occur.
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