Runner's High

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FAQ

Running together is fun, but do I need to travel 50-60kms to run with Runner's High group? I would love to run with my friends closer home.

Runner’s High from the beginning has been focused on building a sense of community. We have been evolving the buddy group system and try hard to create groups that. Yes, it's ok to form groups to do Monday runs etc. , but, if we extend it to most of the runs in the week, we might soon see splinter groups in the community. We all would agree that this is not healthy for the community. If a group shows up only for runs in their area, we are going to soon have travelling coaches with groups sitting near their homes.

We are putting an effort to ensure that long drives are in different areas of the city and the same people don't end up driving long. This effort will require support from you all as well. Some of you might find driving longer distances to be ecologically harmful. However, it is an issue of tradeoffs. We want to keep the community together as well as be fair to the runners in terms of the distances that they need to drive. For every venue, some of us will have to drive longer distances while for some it will be closer to home. To address the issue of being sensitive to the environment, we strongly encourage you all to carpool.

Can I start a bit earlier if I have to travel to long run locations which are far away, as it takes a lot of time to get back home due to traffic?

Yes, you can if there are unavoidable circumstances. But, please don't make it a habit. Our coaches put in a great deal of effort into the planning and implementation of logistics. Work for the long runs starts as early as 3:30-4:00 A.M and we stay back till the last runner (even though some folks start late!) which for a long run can even be 10:30-11:00 A.M. We have to get everything set up in time for the ""scheduled"" start time. If you start early you do without the main factors which can't be taken lightly -

Security
Water stop support
Community

How do I request for a carpool?

You can send in your carpool request to carpool@runnershigh.in

I have suggestions on how to improve carpool effectiveness. Whom do I contact?

Please do send in your suggestions to carpool@runnershigh.in

I do not find any carpool partner/group near my house, what do I do?

Please get in touch with us at carpool@runnershigh.in

I have a car and for various reasons I do not want to carpool. Will I be pressurized to carpool or be discriminated by RH if I do not carpool?

RH encourages runners to carpool. However we also understand that there might be various reasons why runners might choose to come in their own car and might not want to carpool. We respect your decisions. We will send periodic emails to remind runners to carpool but it is in no way intended to pressurize those who cannot or do not want to carpool. We fully understand running itself is a big task and huge decision for many and we will never discriminate runners for any reasons including carpooling.

Can I recommend an organization?

Yes. But, we want you to be involved to the extent of visiting/volunteering there every week. We will also pay a visit, understand the work of the organization, see that we are aligned in our philosophies before we work together.

Can I fund raise for an organization with my running?

Yes, of course! Do get in touch with us and if it's an organization that Runners High is associated with, we will also provide a 50% discount on your training fee if you reach the fundraising target as stated by the organization.

I have some ideas to help the efforts we are involved with. Can I discuss or suggest them?

Yes, of course! Provided,

We agree on the idea, understand and agree on the specifics.
You are willing to lead the initiative, put in time and effort! We want the community to be involved in as many ways as possible!

Why volunteering at Runners High?

Runners High is an organization that looks at running and physical activity as a way to transform people. We firmly believe that running makes us all better human beings in a holistic way.

Our mission at Runner's High is ""To strive to empower everyone to reach their true potential through running in a holistic, sustainable and enjoyable manner""

The Runners High Community includes members who are training with us, patrons, supporters and the education efforts we are involved with. We constantly look at creating variety of new avenues for the members to learn from and contribute to the community.

Volunteering or being involved with the various schools and educational efforts is a critical aspect of our community. While, there is no pressure on any runner to contribute (by being a part of the community, you have already contributed!) in a specific way, we do provide opportunities and send emails about ways in which you can get involved.

What are the ways in which I can help?

You can volunteer time focusing on areas of your strengths at the organization.
You can support monetarily or in kind for needs of the organization.
You can support the running/physical activity curriculum of the children - we will need help with transport, acco, food, race registrations etc. on a regular basis.

What t-shirts, socks, cap, underwear, shoes etc. should I buy? Which is the best brand?

There is NO answer to this. Each individual has to figure out what works best for him/her. The training runs provide an opportunity for you to figure out which apparel works best. Once you know that something works, don't change it! Use the apparel that worked through training on race/run day. Don't experiment on the day of the race/run.

Should I stretch before a run, or only after?

Studies have shown that static stretching before exercise has actually weakened performance, such as sprint speed, most likely because the muscles become fatigued from holding the stretch. So if you choose to stretch before a run, we recommend dynamic stretches that simultaneously gets the body moving. These are nothing but our running drills.

My muscles cramp during long runs. Why?

Main reasons of muscle cramping

Lack of electrolytes (again, don't overdo it either!). Please refer to FAQs under Nutrition & Hydration section to understand more about hydrating properly during the runs.
Not enough strengthening of the muscle (typical case is the quads cramping up). Please refer to FAQs under Injury Management to learn more about Strength Training

After a long run, I get muscle ache the next day. Is there anything I can do?

Initially you will almost certainly suffer ""DOMS"" - Delayed Onset of Muscle Soreness. Some soreness is expected as you increase the distance. Ways to mitigate this soreness are

Pay attention to hydration during and after the run
Do all the stretches post run
Use a foam roller at home
Eat and hydrate well throughout the rest of the day
Ice the areas that are prone to soreness even before the soreness develops

What is easy pace run ?

Easy pace is a pace at which you can carry on a conversation - breathing easily and in rhythm. If you are breathing too heavily, slow down. For some of us it could mean walking - it is absolutely fine to walk in the beginning. Over the course of training your easy pace will improve. You NEED NOT look at a watch when running at an easy pace - you should feel that breathing is easy on the run.

How will I see the improvement in run-walk training? How to increase the running time run-walk pattern?

The run-walk idea is to get your body slowly used to running. When we walk we use our muscles differently than when we run. Thus giving a break or rest for the strain running causes on the body. The idea is to gradually increasing the running intervals over the course of training and reduce the walk intervals. This makes a runner stronger gradually. The periodic or structured walk-breaks brings better discipline and rests the muscles appropriately than trying to run-walk at random intervals. The way to increase/decrease run-walk specifics is provided in the schedules sent out to you all.

What is a race plan?

A race plan is just a simple write-up that you can read through like a story! It usually takes you through the race route and distances helping out with aspects to look for, aspects to take care of etc. It also serves as a positive visualization exercise that will help you in doing well at the race. It is usually written with a wealth of experiences (especially coaches). There is nothing to fear if anything doesn't go according to plan, but this helps you visualize and organize your thoughts without panicking.

Is it advisable to run during your periods?

It is perfectly fine to run during your periods. In fact, if you are suffering from cramps, running will reduce the pain, thanks to the release of pain-relieving chemicals called endorphins. Endorphins are natural painkillers and are released during exercise.

If you experience fatigue, mood swings or any other PMS symptoms, regular aerobic exercises may lessen these symptoms. If you experience painful periods (dysmenorrhea), light walking also helps to decrease the symptoms. A light yoga 2-3 days leading up to the periods helps relax your body.

Speed work and hill sessions can be especially effective. To guard against leakage and chafing, try using a tampon / menstrual cup, instead of a sanitary napkin. The long term effect of running in females is that constant physical activity could lengthen your menstrual cycle. In fact, one week before your periods, during the pre-menstrual phase, there could be bloating and water retention. Running or any form of exercise can actually reduce the discomfort. If you do not experience any discomfort feel free to continue with your regular exercises. Be mindful of the changes your body makes during this time and adjust the intensity of your workouts.

Can I do core exercises during my periods?

You can do mild exercises. As the pelvis and stomach areas are bit sensitive at such times, it is better to avoid crunches for the first 3 days.

If you do not experience any discomfort feel free to continue with your regular exercises. Be mindful of the changes your body makes during this time and adjust the intensity of your workouts.

When you have your periods and you need to run, do you wear tampons or pads?

We have runners using sanitary napkins/ pads, tampons and menstrual cups, and it is a personal choice.

If you use sanitary napkins/pads Always, apply lot of the Vaseline petroleum jelly /Body Glide to avoid chaffing on the inner thighs.

Does running have any effect on my periods?

Running regularizes the periods
Over time, running may also reduce the number of period days or the bleeding.
While running you are constantly contracting your pelvic muscles. Hence it help in solving some of the issues related to it.
Running can help get rid of bloating, cramps and pains during periods.
Running improves mood and blood circulation

Which is a good sports bra reference?

"There are plenty of good options in the market. Look for high impact sports bra, which fits a little tighter than your regular everyday bra. It should keep your chest secure and reduce the bounce. You should be able to get no more than one finger under the band, and the material should not pucker.

Nike, Adidas, Marks and Spencer, Decathlon are some of the brands commonly used. Like our running shoes, sizes and measurements vary across brands, so it is a good idea to try a few and find the one that fits your body best.

How do you prevent Panty rashes? Where else should we take precautions to avoid chafing?

Usage of Vaseline petroleum jelly/Body Glide generously around the Panty area will surely prevent the rashes and chaffing. Use seamless panties to prevent rashes. Change your panties regularly too.

Apply Vaseline petroleum jelly/Body Glide in the following areas to guard against chafing:

Below the breasts, around the sports bra, below the armpit.
Around the panty area
Between the toes
If your thighs tend to rub, apply between the thighs too

Why should we change the Bras and Panties often?

Accumulated sweat, even if washed regularly leads to bacterial infections. Hence it is advisable to change the bras and panties more often that we normally would have done. The rule of thumb is that bras need to be replaced every six months.

What about pacing myself during the run?

It is important that you do not go out too fast. Hold on to a steady pace and rhythm at the beginning of the run. This will help in maintain your stamina better, and you can finish the run with greater ease.

If you are used to a run-walk schedule, trial runs are a great way of ascertaining whether the schedule you tried works for you or not.

Is there anything else I must be cognizant of?

As trial runs are rehearsals of the target run, many things you do during the trial run will tell whether 'to' or 'not to' during the target run. Asking yourself the following questions may be of immense help in preparing you for the target run.

Do the tees and shorts that I wore for my trial runs work?
Do I need to apply Vaseline to avoid chaffing?
Do I need a cap?
Do I need a nip guard?

What is a trial run?

The long runs that runners do in the few weeks before a target run.

Can I do yoga in the evenings , after a run (especially long run or interval training)?

Yoga can be done after a long run, as yoga stretches will diminish the soreness in your body. However, yoga has to be done in moderation . One should not do strenuous repeated postures like the surya namaskar after a long run.

Why is it essential to consider trial runs as important and useful?

The trial runs acts as rehearsals for our target runs. The trial run helps us know the conditions and the terrain where we will do the target run. It is an essential aspect of preparing and training for a target run.

What does one learn from a trial run?

Learning from a trial run is runner specific. Each runner will choose a route of their choice to run the target run. When the trial runs are done on the same route, depending on the terrain and weather, a runner learns a lot about the route itself, the distance one way and back helping the runner to mentally get prepared for the target run.

Trial runs also help you gauge your nutrition and hydration requirements. Trying out a couple of variations help you find what works for you the best. For instance, if your chosen route for the target run has a number of inclines and declines, your need to hydrate may be more often than some other runner who chooses a flat route.

Is there something I need to do specifically after my trial runs?

List down your learning from each trial run so that you can plan your target run. Based on your learning, organize your thoughts and run through the route in your head a few times before the target run. Make a target run plan for yourself.

What should I keep in mind when I plan my nutrition for my trial runs?

It is important to keep the following in mind about nutrition during both the trial runs:

What do you plan to eat?
When do you plan to eat?

In hotter weather, it is possible you might not feel like any food at all. But you must pay particular attention to giving your body some fuel, and hence eat something at regular intervals. Trial runs help you gauge this aspect of what kind of food work best for you.

What should I keep in mind when I plan my hydration for my trial runs?

As with nutrition, hydrating at regular intervals is key to keep your going during your target run. Trial runs are a great way of getting equation right for you. Specifically, pay attention to:

How much will you have water or electrolytes?
Where in the route will you hydrate yourself?
When will you have water or electrolytes?

What about pacing myself during the run?

If you are used to a run-walk schedule, trial runs are a great way of ascertaining whether the schedule you tried works for you or not.

Is there anything else I must be cognizant of?

Do the tees and shorts that I wore for my trial runs work?
Do I need to apply Vaseline to avoid chaffing?
Do I need a cap?
Do I need a nip guard?

Why should we hydrate?

When we do not have enough water or salts during running or any other time, it can result in cramps (salt/water imbalances have known to be causes of cramps), early fatigue, declined performance, dizziness and in severe cases fainting. Make sure to hydrate before, during and after the exercises. As the amount of water we lose during exercise increases after about an hour of exercise), just drinking water will not suffice to hydrate. Salts (sodium and potassium) have an important role to perform in the process of hydration. Too much water and too little salt can lead many conditions - for e.g. A low concentration of sodium in the body is called hyponatremia (http://en.wikipedia.org/wiki/Hyponatremia). This is as dangerous if not more than dehydration.

How to Hydrate?

Before a long run: Having a glass of water before the run, would be a good idea. The night before the run, having a little bit more water than usual is a good practice. But, be careful about not overdoing it - else, you will have a disturbed sleep, going to the bathroom a few times in the middle of the night.

For moderate exercise (in our group this would amount to running for about an hour or less) just water and if facing mild symptoms of dehydration - electral would suffice. You need not force yourself to drink water every time you see an AID station! In general though, smaller quantity (small sips) and in more frequent intervals . Learning to run with a bottle does help to listen to your body's needs. Drink water when you feel like it. Listen to your body and go by thirst levels. Do not glug or drink a lot of water in one go - It does not help solve the issue.

For longer durations (typically for those training for half marathons and more) or for runs longer than a hour or more, it would not be smart to have just water. It is important to learn to know the right electrolyte balance for your body. A thumb rule is to take some form of salts every hour or so. It can be in the form of salt pills, electrolyte drink or fruits like bananas which have good amounts of potassium and sodium. If there is severe humidity or heat, then you can increase the freqency of salt intake; but, be careful about taking in too much salt as well. Too much salt with not enough water can cause nausea and vomiting.

What happens if I over hydrate or consume too much of salt during workouts?

As the amount of water we lose during exercise increases (after about an hour of exercise), just drinking water will not suffice to hydrate. Salts (sodium and potassium) have an important role to perform in the process of hydration.

Too much water and too little salt can lead to many conditions - for e.g. A low concentration of sodium in the body is called hyponatremia (http://en.wikipedia.org/wiki/Hyponatremia). This can be dangerous. Swelling up of body parts like hands, feet, face etc. can be indicative of fluid accumulation.

An overdose of salts is also not a good thing! It can result in nausea and vomiting as it affects your blood pressure as well.

How should I plan my post run hydration?

Post long-run, one should keep consuming water throughout the day and be watchful. Consumption of water really depends on the hydration levels of your body. What would be a useful indicator is the color of your pee. Track it and if its plain like water, your hydration is going well. If it is yellowish, it indicates that you are low on hydration - have more water and salt in regular intervals. The quantity of urination also goes down when you are dehydrated.

What should runners eat in general?

Good nutrition is necessary for the human body, irrespective of your running distance. You do need to take care of nutrition, even for a 10k runner. Runners need a lot of energy, hence your diet should contain 55-60% of complex carbohydrates. This can be obtained from vegetables, fruits, as well as whole grains. The food releases energy slowly into the body when you consume complex carbohydrates. This assists you when energy is required over a long period of time. It is also important to consume proteins and unsaturated fats. Proteins repair muscle tissues. They are the building blocks for muscles, bones, tissues, cartilages, blood. Unsaturated fats are good fats and can be obtained from almost all nuts, fish, some vegetables like olives & avocado, good oils like olive oil etc.

To summarize, eat every meal in the day with carbohydrates (roti, rice, ragi, oats, bajra , vegetables, fruits), proteins (dals, fish, chicken, yoghurt etc), fats (use good oils for cooking, almonds, walnuts etc). Our Indian diet contains all of this, hence stick to this diet, eat in moderation and eat at regular intervals.

What nutrition is considered most appropriate during the run?

There is no magic formula for this! Every runner has to figure out the food/nutrition plan that works for her/him.
There can be general tips like avoiding:

oily foods
acidic foods

General food that goes along well for most folks on a run:

Fruits like bananas, citrus fruits (in moderation), watermelon etc.
Boiled potatoes
Dry fruits/trail mix
Carbs like rice, bread, rotis etc.

A runner has to zero-in on her/his nutrition plan by trying out variations during the training runs.

How often do I need to eat/drink on a long run (>10km)? Is there a rule regarding this?

During a long run, there is no need to stop at all aid stations. Listen to your body. Drink water before you dehydrate. Eating a banana is a good idea , as it is a good source of potassium and gives you instant energy. Eating water based fruits like watermelons, oranges etc is also good. Simple carbohydrates like a peanut butter/jam sandwich is good, as it releases instant energy. Do not overeat. Eat enough to battle fatigue.

Hydrate to avoid dehydration. Again, excessive water drinking is not recommended. Hence, listen to signals from your body. There is no one rule that suits everybody here.

How do I know what shoes to buy?

During the first week of a new season with Runner's High, the coaches will help you with a Gait Assessment to figure out an appropriate running shoes. We do not recommend any particular brand but, almost every brand carries two types of shoes - Neutral and Motion Control.

Motion control shoes are rigid, control-oriented running shoes and generally recommnded for overpronation. They are designed to slow down or limit extreme inward rolling of the foot and ankle, which can, over time, lead to injury (this excessive rolling is called 'overpronation'). Motion control shoes are generally heavier than neutral shoes. They have a medial post - a firmer section under the inner edge of your foot, for pronation control. Many are built on a straight last, which offers stability and maximum support on the inner side of your foot.

When should I change my shoes?

Shoes wear off even when you don't use it! It is recommended that you change your shoes after one year or if you have run more than 600- 700 kms on it, whichever is earlier.

I want to try out my super new shoes at the event. Yes?

No :)
Please don't run in a new pair of shoes at the event. It's always better to ""run in"" your shoes during training sessions. The start of the new running season is, perhaps, the most appropriate time to try out new shoes.

I like those bright pink shoes! Can I buy them? (or) I want lighter shoes, that will make me go faster (or) Shall I buy those shoes that will tone my butt? (or) My friend says this new 'cool' shoes will make me fly!

NO! Shoes are important apparel that will determine injury free training and a good running experience. Please do not play around with it! Buy pink laces if you want, but not shoes for fashion statements!

Don't fall for marketing gimmicks. Shoes have a basic purpose. You just need to make sure that this purpose is met for you.

Performance gain from within will far surpass any gain you can get from external factors. Don't waster your energy and time on this.

Bottom line - Find a shoe that will not give you pain and injuries. Stick to it. Even when they get old, if they had given you no problems, just get a new pair of the same!"

I get a lot of blisters on my feet! Is it because of my shoes or my socks?

In most cases it is because of your socks. You need to get running socks (some of them are double layered and anti- wick. Don't use cotton or woolen socks!) that suits you. The socks get heavy with sweat and start rubbing against your skin causing blisters or rashes. You could try different socks to figure out the best one for you. You could also apply vaseline on your feet or tape the area that frequently gets chafed.

In some cases, it could be because of a tight fitting shoe that brushes against a particular point. A different shoes that is easy on the area might help.

I get black toe-nails. At times I have lost toe-nails! What do I do?

Hard impact on the toe nails can cause blood clots and slow death of the nails. Sometimes, you can get 'blood blisters' under the nail (blisters filled with fluid and blood). There is no need to be scared! This is quite normal with long distance runners. Slowly, the nail will die and fall off and new nail will grow in its place. You could burst the blood blister in a hygienic and safe manner to make the process faster.

The hard impact can be due to many reasons - impact of stones - just be careful about picking your feet in rocky areas; or repeated stress on the tip of the toes from rubbing against the shoes - in this case, make sure there is a finger width gap between the end of your toes and the tip of the shoe. Also, make sure there is a snug fit of the shoe width wise and it's not too loose.

What is running bio-mechanics? How can I improve it?

Running biomechanics is understanding the science beind the body movements durning running by breaking it down into phases.

Just as the natural pattern of breathing is unique to every individual, the basic biomechanical tendencies of each person will be unique. Initially, it is important to run in a manner that feels comfortable. Most people get into trouble when they try to run with what they consider ideal form and thus disturb their natural flow. Rather than look around at another person’s form, attempt to dial in on what feels good to you. After a few weeks, you can begin to work on a few basic principals that will help fine tune your particular style.

You can read more on this here

At Runner's High, we work on these basic principles through running drills.

I have heard running drills will improve my running form. Can you please explain a bit?

Running drills are designed to imitate specific characteristics of technically sound running form, including upright posture of the trunk and spinal column, proper carriage of the arms during the running stride, proper knee drive and leg action and the coordinated dynamic balance associated with shifting weight from one leg to the other.

The drills are performed slowly at first, while developing a 'feel' for proper technique, and proper technique is then gradually carried over to drills and runs carried out at faster speeds. This helps develop important proprioceptive and kinaesthetic (body-awareness) abilities that a runner must have to deal with changes in terrain while running, and also to 'change gears' while training or racing.

The exercises also help to strengthen specific muscle groups needed for powerful running, especially the muscles of the feet, calves, shins, thighs and hips. The ankle, knee and hip joints undergo considerable flexion and extension during the running stride, and each of these joints is exercised through a similar - or greater - range of motion during the various drills.

As they are done at the beginning of a workout, they serve as an excellent warm-up tool for both training and competitive situations.

When and how often do I have to do the running drills?

It is best to do your running drills at the beginning of the session just after you have warmed up and are feeling ready. They provide an excellent flexing of all relevant running muscles and the other supporting muscles which indirectly contribute to the running action. Doing the running drills will make you think about the way you run, making you concentrate on your technique and breaking down some of the key elements of your stride. You need to do these running drills twice a week (Wednesdays and Sundays).

For more information, cick here.

I missed a run in the week. Can I compensate for it during the week? Maybe, I can do two workouts together?

Sorry! This does not work like coaching for academic exams! You should NOT pile on workouts! If you miss a single run - for e.g. a Tuesday run, then just consider it as 'missed' and carry on with the schedule. If you have already missed OR going to miss a lot of runs then discuss with your coach who can plan with you on how to ease back into the schedule.

I will be travelling for a week or two. What do I do?

If you are travelling, first make an effort and check if you can run there - there are very few places in this world where you cannot run :). Pack your running shoes in. Based on your travel itinerary and your availability, see if you can stick to the schedule as available in RH app. You can clear doubts on it with your coach if required. If the schedule on the app does not suit your itinerary, then make a list of days available for running/strength training and discuss with your coach who can customize the schedule for you to follow.

How do I prepare for long runs and what are these about?

Here is a link to article that should help. If you have further questions please discuss with your coaches or send an email to support@runnershigh.in

What is the difference between goal and tempo pace runs ?

The goal pace and tempo pace runs are to be followed only by runners registerd for a time goal for that season. These can be calculated by entering the time trial details in the pace calculator available in the profile page of the RH App. Goal pace is the pace at which you plan to finish your target race. Tempo pace is faster than goal pace. To keep it simple, we are keeping it 30 seconds faster for every km than the goal pace. For e.g. if 9 mins/km is your goal pace, then your tempo pace is 8mins 30 seconds/km.

Are tempo and goal pace are ranges OR should I always stick to the pace calculated from the 2-mile time trial?

It is very tough to stick to the exact pace for every kilometer. But, try to be within a range of +/-10 seconds at least every km.

How do I run hills?

Running Hills can become a joy :) - It is also an important training technique. You can read more about it here.

I don’t feel pushed at all during my speed and tempo workouts. What is the big deal with these workouts?

You are doing something wrong. The workouts can be tough. You need to be running at a faster pace on the 'fast' intervals. Unless, you make a conscious decision to push yourself and also try being consistent with the increased pace, you will not see a difference.

If you are a runner with a time goal, you would have used the Pace Calculator available in the RH app. You need to identify the approximate times to target on the speed intervals.

I find Wednesday speed workout to be too hard. Can I please skip these Wednesday sessions?

No. But, you definitely need to tone down the intensity. Don't try sprinting the 'fast' intervals. Instead, think of the workout as 'jog' and 'walk' intervals.

Why is Cross Training so important?

Cross training is training that supplements your running activity. It exercises your other muscles while giving your running muscles some rest. It can improve your cardio vascular strength. At Runner's High we cross train in the form of Strength Training and Yoga.

Cross training helps in muscle balance as it helps the weaker muscles strengthen . This prevents injury to a great extent.

Can I do yoga in the evenings , after a run (especially long run or interval training)?

How do I use a Foam Roller?

After rigorous running workout like long runs or a speed run we find runners having tight quads, hamstring, calves, IT bands etc and this tightness usually does not completely release even after stretching. If runners continue to run with these tight muscles it leads to injuries. Using a foam roller with individual's own body weight, one can perform self-massage on the tight muscles. Benefits of a foam roller usage is similar to deep- tissue massage with benefits such as stretching muscles, decreasing muscle tension, releasing trigger points and increasing blood flow.

More details on how to use a Foam Roller effectively can be found here

Here is a video to demonstrate the use of the foam roller:

Foam rollers are the best but if they are not accessible then the same stretches could be performed using a rollng pin or tennis ball. Contact your Coach or Physio if you plan to stretch using these alternates as they can demonstrate the correct method of stretching.

What is Runner's Knee injury?

Runner's Knee is a common complaint among long-distance runners. Soreness is around and sometimes behind the kneecap. It's usually aggravated by running or climbing stairs. Knee may feel stiff and sore after sitting down for long periods. You might even hear a clicking sound when you bend or extend your knee. Runner's knee is usually caused by weakness in the middle quadriceps muscles (Vastus Medialis) and tight hamstrings or IT bands. You may also be at risk if you overpronate (your feet roll inward) when you run.

Symptoms:
Pain on the outside of the knee when running. No (or very little) pain otherwise. Pain on the outside of the knee when walking down a flight of stairs.

Prevention and Cure:
First, you can reduce the pain and inflammation by icing your knees immediately after running. Work on strengthening your quad muscles, which will help support and stabilize your kneecap. Stretching hamstrings and IT bands will also help. Make sure you have the right kind of running shoes for your foot type. Also, make sure you're not running in worn-out shoes. Other factors that add to prevention are performing all required stretches after a run, strengthening of the glutes, istrengthening of the hipss,"Ironing out" your running muscles with a foam roller after a run. If you are prone to runner's knee, ensure that you run in the middle of "crowned" roads (roads that slope up towards the centre) whenever possible.

During the initial period of injury, do icing outside of the thigh (right from the hip down to the knee) as often as 3-4 times daily. As the symptoms reduce, perform more of the foam-roller work and IT-band stretches and strengthening.

What, in general, will most help me in overcoming my injuries?

Icing is an effective technique for quick recovery from soreness and faster rehabilitation after injury. In general for body soreness, we would recommend a nice ice bath! Load a huge drum or a bathtub with lots of ice and cold water. Get into it neck deep for 10-12 minutes and then rinse with warm water. You could addepsom salt to the cold bath for a refreshing experience (tt also helps rehydrate and recover fast).

If you are icing a specific muscle or area for an injury or severe pain, the PRICE technique is very effective.
"PRICE" treatment: P - Protection, R - Restrict activity, I- apply Ice, C- apply Compression, E- Elevate the injured area

The PRICE principle limits the amount of swelling at the injury and improves the healing process. Activity restriction for 48 to 72 hours will allow the healing process to begin. Ice should be applied for 15 to 20 mins every 60 to 90 mins. Elevating the limb will also keep the swelling to a minimum.

Most of running injuries are also due to muscle weakness /imbalance and strenthening these muscles will help mitigate injuries in the long term.

What are the muscles groups that should be strengthened to overcome muscle weakness/ imbalances in runners?

Muscle weakness /imbalance in runners can be overcome by doing upper and lower-extremity and core strength training as a routine. Runners should perform strength training for the following muscle groups:

Quadriceps, hamstrings, hips (squats, dead lifts, and lunges)
Calves (heel raises)
Shoulders (shoulder shrugs)
Upper back (dumbbell rows)
Chest (push-ups)
Biceps (curls)
Triceps (triceps kickbacks)
Lower back (extension: lie on stomach and lift feet and arms off ground)

I have an injury; should I see a physio/doctor immediately?

Start with the PRICE Protocol which is actually a first aid for soft tissue injuries. Cold provides short-term pain relief and also limits swelling by reducing blood flow to the injured area. When icing injuries, never apply ice directly to the skin and never leave ice on an injury for more than 20 minutes at a time. Longer exposure can damage your skin and even result in frostbite. A good rule is to apply cold compresses for 10 to 12 minutes and then leave them off long enough for the skin to re-warm.

Compression: Compression helps limit and reduce swelling. An easy way to compress the area of the injury is to wrap a crepe bandage around the swollen part. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re- wrap the area so the bandage is a little looser.

Elevation: Elevating an injury help control swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.

After a day or two of treatment, many sprains, strains or other injuries will begin to heal. But if your pain or swelling does not decrease after 48 hours, make an appointment to see your doctor.

Gentle stretching can be commenced after all swelling has subsided. Try to work the entire range of motion of the injured joint or muscle, but be extremely careful not to force a stretch, or you risk re-injury to the area. Finally, after the injury has healed, strengthening exercises can be begun.

I have shin pain!! What do I do?

This pain around shin area is called shin splints. The term shin splints refers to pain along the shin bone (tibia) - the large bone in the front of your lower leg. Shin splints are quite common in runners. Medically known as medial tibial stress syndrome, shin splints often occur in runners who have recently intensified or changed their training routines. The increased activity overworks the muscles, tendons and bone tissue. Most cases of shin splints can be treated with rest, ice and other self-care measures. Wearing proper footwear and modifying your exercise routine can help prevent shin splints from recurring.

You can get more information here related to shin trouble, how to treat it, etc:

What is ITB syndrome?

The iliotibial band (IT band) is also known as the iliotibial tract or Maissiat’s band. It’s a long piece of connective tissue, or fascia, that runs along the outside of your leg from the hip to the knee and shinbone. The IT band helps to extend, abduct, and rotate your hip. It also helps to stabilize and move the side of your knee while protecting the outer thigh.

IT band syndrome (ITBS) is a common lateral knee injury. Overuse and repetitive flexion and extension of the knees usually cause this type of injury. It occurs when the IT band becomes tight, irritated, or inflamed. This tightness causes friction on the outside of the knee when bending, which is painful. Sometimes it causes referred hip pain. ITBS is caused by excessive friction from the IT band being overly tight and rubbing against bone. It’s primarily an overuse injury from repetitive movements. ITBS causes friction, irritation, and pain when moving the knee.

Certain exercises and stretches can help heal ITB syndrome by improving flexibility and strengthening the muscles surrounding your IT band. These exercises can also prevent further issues. Here are five IT band exercises to get you started. Try doing these for a minimum of 10 minutes per day.

I need a receipt for the fee I paid. How can I get one?

We can provide you a receipt based on a request. Please send an email to 'support@runnershigh.in'. Please note that receipts can be provided for the current program you registered ONLY!

My friends want to join the program. Can I ask them to just show up for the workouts and pay the fee?

We have a 'window' period for registration. It usually is within 1-2 weeks from the start of the program (the day of the information session). If a participant is not registered (fill the online form and pay the fee) within this period, we request that they join us in the next program. Please inform your friends accordingly.

I want to get along a friend for a few runs? Should I pay a fee?

If the registration period is open, we encourage your friend to actually join the program. If it's not open, your friend can come for a couple of runs - just make sure you inform us by sending an email to 'support@runnershigh.in'. If it's more than a couple of runs, then we request that your friend makes a contribution of Rs. 1000 to 'Sai Vishwanath Memorial Trust' (https://svmtrust.in) a non-profit organization we partner with. Please note that, even in this case we expect your friend to only join us for once a week and we won't be in a position to share the entire schedule etc. as it wouldn't be fair on people who have paid full fees and registered in time. If in doubt, send us an email.

I am not in a position to pay the fee because of financial constraints. Does that mean I can't join?

Not really. Please meet us in person (www.runnershigh.in has contact information) and let us chat about your reasons. If we agree that it is genuine enough, we can decide on various options - installments, late payments or even a complete waiver.

I (or my child) have challenges different from others. Can I join your group? Will you give me special attention?

Runners High is an inclusive group and will strive to help anyone from any background to realize their potential. We have children and a few adults with coordination issues, learning disabilities, down's syndrome, autism and other challenges who have trained with us. We might not be perfect, but we will put in an honest effort to learn more ways in which we can help you or your child. We will spend extra time if required to the best of our abilities.