FITNESS MATTERS
Run in the rain
RAHUL S. VERGHESE
|
If the summer heat confined you to a treadmill, the monsoon showers provide a reason to step outdoors
|
Photo: Rajeev Bhatt
Don’t worry about getting wet: Get fit in the rain.
When we were kids, our most enjoyable festival was Holi: getting wet, getting as much colour on ourselves as possible and putting as much as possible on friends as a sign of ‘victory’.
It’s time to relive that fun, now that the monsoon is here. Many readers e-mail me about where to run, now that it has started raining, and I tell them: “run outside, have fun, enjoy yourself!”
Points to remember
If you are running on a grassy or mud path, take smaller steps to aid stability and avoid slipping. An early morning run in a light drizzle or even a heavy downpour may make it most enjoyable.
If you are running on the road, ensure that you run against the traffic so that you can take evasive action if you see an on-coming vehicle likely to splash you.
With the high humidity conditions, you will sweat a lot. So take your water bottle with you and take frequent sips.
Your apparel needs to be light and made for rapid drying. Check www.runningandliving.com/
running_apparel.html for more on this.
Make sure you take off your shoes before going into the house; else you’re definitely not going to be popular. Your shoes will be more caked and grimy than you and will need a quick scrub in a bucket of water with some detergent.
Many advise against putting them in a washing machine but I have done that on occasion and they are none the worse. But don’t put them in a dryer.
After the run, have a quick shower and dry yourself as there is a greater likelihood of catching a chill. The breeze during the monsoon can cause a shiver and you need to be a bit more careful.
Food on the run
Go easy on caffeine. Coffee, tea, colas and even alcohol are dehydrating and make you lose fluids. During the monsoon with high humidity, you lose more water than usual. So please keep track of your water intake and do not wait till you are very thirsty. A simple test: your urine colour should be very pale to colourless. That tells you that you are well hydrated.
Drink water regularly. Keep a bottle or a glass of water near you in the office.
Include lots of green leafy vegetables and tomatoes, in salads, sandwiches and snacks, in your diet.
Mixed vegetable juice with a bit of salt is full of vitamins and potassium. Orange juice is another favourite. My favourite is tender coconut water with the tender cream!
Some chicken (without skin to reduce fat and cholesterol), and broiled/grilled fish give you protein with limited fat.
Wheat or rice bran, cereals, soya flour and whole wheat bread add fibre, carbohydrates, iron and vitamins to your diet.
Get your carbohydrates from pastas, unpolished rice and potatoes. Steer away from the deep-fried stuff and extra cheese toppings.
How and when to eat
Eat like a king for breakfast (that’s why it’s called breaking your fast; the body hasn’t had a thing for 10-12 hours).
Lunch like a prince. Use tissue paper to absorb the oil from your fried snacks, if you have to eat some. Go easy on bacon, ham and other red meats, if you have to. Fuel the day before a long run, so that you can burn off some of the cholesterol. And pamper yourself during a pre-run meal once in a while.
Dine like a pauper. Try to keep this a light meal, with a soup thrown in. Finish your meal two-three hours before sleeping.
When you need a big drink, go for water; many pegs of it.
Before a long run or during a “high intensity” exercise week by your standards, eat more carbohydrates to give your body fuel to absorb and burn. I usually take a banana or two with orange juice and a couple of glasses of water about two hours before a marathon and a lighter version before a long run.
Before a race, do not eat or drink anything new. Your system does not want any surprises when you are physically and mentally psyched up.
After a run, quench your thirst with a couple of glasses of water, then line your stomach with healthy solid food, and then have a beer or something along those lines. But the best judge for your diet is, surprise, surprise: YOU.
Keep a diary (not that you have to track all you eat, what you do and think for the rest of your life) and jot down a few details of what you ate, drank and how much you slept and how you felt before, during and after a long run and vary the combinations around. At the end of the day Listen to suggestions; Experiment; Listen to your body
You may find yourself pigging out on your favourites and losing weight at the same time. The monsoon is a great time for that. So, if you have taken a break from running, or been focused indoors on a treadmill, step out into the world again and remember when you were a kid during Holi.
The writer left a 25-year corporate career to found a company to enable individuals and organisations unleash their potential - via running. For more information, visit www.runningandliving.com
Printer friendly
page
Send this article to Friends by
E-Mail
Magazine
