In this episode, we are joined by Dr. Ebonie Rio. She is a senior Clinical Researcher at La Trobe University's Sport & Exercise Medicine Research Centre in Melbourne. With hands-on experience as a physiotherapist for Olympic and Paralympic teams, the Australian Institute of Sport, and the Australian Ballet Company, she bridges elite sports practice with rigorous scientific research. Vikas & Ebonie discussed in detail about tendons, their role in the body, how to strengthen them & how to avoid running related injuries. 

Here are some key takeaways:

• Don't stretch your Achilles when it's sore - Stretching compresses the tendon against the heel bone and can worsen pain. Instead, focus on strengthening exercises like calf raises.
• Tendon pain isn't inflammation - The swelling is actually water buildup from stressed tendon cells, which is why ice and anti-inflammatories don't help. Exercise is the best treatment. 
• Every runner needs calf strength - Do 25 single-leg calf raises from flat ground (not off a step) with good alignment. This protects your Achilles, plantar fascia, and improves running efficiency.
• Flat feet aren't a curse - Foot shape doesn't increase injury risk or limit your running ability. Calf weakness, not flat feet, is the real culprit behind most lower leg pain.
• Space out high-impact sessions - Tendons need time between running sessions to adapt and recover. Three runs spread across the week is better than Friday-Saturday-Sunday back-to-back training.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

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In this episode, we are joined by Coach Bob Larsen, The recipient of USA Track & Field Hall of Fame with an experience of over 6 decades. His athletes Meb Keflezighi and Deena Kastor went on to win medals in the Olympics and he is responsible for building several athletes to global successes. Vikas & Coach Bob discussed the importance, impact, and the right protocol for threshold and altitude training. We also discussed Coach Bob’s insights from decades of coaching, the importance of aerobic base building & his view on how athletes must train.

Here are some key takeaways: 

• Coach Bob’s incredible journey into coaching for track and field athletes, his experience at UCLA, & training Meb Keflezighi to run 300 miles per week.
• Importance of altitude training & how runners should structure their training week.
• For an elite and semi-elite, besides the grind, you need an active lifestyle, a supportive coach & a strong aerobic base training to break through.
• Focus on intensity & pacing. Build your base. Work on your threshold training.
• Threshold is something you are working hard, but not racing. Recreational runners should start with 20 minutes of threshold training. 
• With Threshold training, you experience less injury, psychologically & physically, you are not breaking down, you get your body under control.
• ‘City Slickers Can’t Stay With Me’ is an incredible documentary on the life and journey of Coach Bob Larsen.

Check out Coach Bob Larsen's Book -https://amzn.in/d/0ut5awH

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

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In this episode, we are joined by Dr. Pradyumna J. Oak. Dr. Oak is a Senior Neurologist and Director of Neurology at Nanavati Super Speciality Hospital, Mumbai. His extensive experience in stroke management and neurocritical care makes him a perfect expert to speak on brain stroke. Vikas & Dr. Oak discussed causes, diagnosis, risk factors, important tests, and primary and secondary prevention.

Here are some key takeaways: 

• Blockages in blood vessels supplying blood to the brain may lead to a brain stroke. It is different from a heart attack or cardiac arrest.
• Diabetes, hypertension, Obesity, smoking, and use of tobacco are the major risk factors that contribute to a brain stroke.
• Statins may help stabilize the plaque and reduce LDL cholesterol levels.
• Brain stroke can happen due to occlusion (blockage) in arteries or hemorrhage(rupture) of blood vessels. 
• A person experiencing a Transient Ischemic Attack might have difficulty speaking. Unfortunately, in the symptoms of a brain stroke, there is no pain. 
• Running and other endurance activities may help condition your heart and even keep your baseline heart rate in check.
• A well planned workout program is helpful in mitigation of similar issues including a condition such as brain stroke.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

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In this episode, we are joined by Prof. Mark Mattson, adjunct professor of neuroscience at Johns Hopkins School of Medicine.  He is also the former chief of the Laboratory of Neurosciences. Mark is a leading voice in intermittent fasting. Vikas and Mark discussed the impacts of Intermittent fasting on brain function, the types of intermittent fasting, the effects of intermittent fasting on neurotransmitters in our brain, and the proper protocol to practice intermittent fasting.

Here are some key takeaways:

• Our bodies need energy, but the evolution from food scarcity to food abundance has made intermittent fasting a relevant concept.
  
  
• Intermittent fasting is an eating pattern that depletes the liver glucose stores and makes your body switch to using the stored fat as fuel.
  
  
• For people suffering from diabetes, obesity, and even cancer, intermittent fasting has proven to be an effective method.
  
  
• People with obesity, which is a Body Mass Index (BMI) of over 30, are likely to develop dementia & Alzheimer's. Intermittent fasting is proven to aid significant memory improvement.
  
  
• Indians observe fast for religious purposes in India. The scientific truth behind the practice of fasting.
  
  
• Types of Intermittent fasting (16:8, 5:2, alternate fasting), & the right protocol to practice.
  
  
• Difference between good stress & bad stress. Anxiety, depression, and stress can amplify your niggles and pain.

 Check out more on Mark Mattson -  https://www.youtube.com/watch?v=dUVLYtXutbo

https://tinyurl.com/ye5j6979

https://shorturl.at/iZgJc

Don't Forget to listen Amy Bender's Podcast : https://open.spotify.com/episode/7tjgthfBftVN0FrhePZUMn

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

We discuss Creatine today! Creatine is one of the most researched supplements and yet it carries several myths.  Today, we discuss the keys functions of Creatine, dosage of supplementation and any possible side effects.  This topic is in Hindi and is intended to cover a broader audience.
The key topics covered are:* Creatine & its roles in the human body

• Synthesis of creatine in the human body and external sources of consumption.
• How creatine helps you perform better & makes your muscles look fuller.
• The ideal type of creatine supplement, the right time & quantity of creatine consumption.
• Busting myths around creatine, like hair loss, kidney damage, dehydration, etc.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

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In this episode, we are joined by Stuart Biddle. Stuart Biddle is a professor of Physical Activity and Health. His current research interests centre on sedentary behaviour and physical activity, behaviour change strategies, and mental health outcomes. Vikas and Stuart discussed the relationship between physical activity and mental health. We also discussed the determinants, interventions, and well-being strategies for improved physical & mental health.  

Here are some key takeaways:

• How the physical environment that allows you to exercise can lead to less stress, depression & improved self-esteem.
• Dedicating time for physical activity alongside studies has proven to give better academic performance.
• The impact of physical activity on executive functioning, which are aspects of your brain that allows you to memorize and process information.
• One hour of daily physical activity in children alongside their daily schedule, and how it makes them active & less stressed.
• The role of active commuting in making our lives happy & less stressful.
• How selecting a sport that you enjoy can help you to be non-sedentary & prioritize your fitness.

Check out Stuart Biddle's Book : Physical Activity and Psychological Well-Being 

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

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In this episode, we are joined by Alessio Punzi, the head of Road Running and Mass Participation at World Athletics.  Vikas and Alessio discussed the growth of running events globally and in India, categories of races & how race organizers can take their race to the next level.

The key points discussed in the conversation are :

• The role of World Athletics as a governing body for ensuring active participation &  maintaining rules and regulations.
• The US running boom of the mid-70s and the running culture picking up in India, leading to more youth participation.
• The ecosystem of World Athletics: The impact of AIMS (Association of International Marathons & Distance Races), the role of World Athletics in establishing the label scheme.
• Importance of certifications & label systems for a race organizer to uplift the quality & ranking of their race.
• How sustained investments & talent identification over time can help India to become an even better platform for running.

You can connect with Alessio Punzi via :

E-mail - [email protected]

LinkedIn - Alessio Punzi

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

Renee, now 19Y old, talks about her journey to becoming the youngest female Ironman finisher. She outlines how she prioritizes her sport interests along with her studies.
Renee completed her first Ironman in New Zealand at the age of 18 years and recently also participated in the Ironman Hamburg European Championship. Vikas and Renee discussed how her interest in endurance sport really started and how she balanced her studies while training for ironman.

In this conversation, you will find: 

• How Renee transitioned from being a professional gymnast for 10 years to aiming to becoming an Ironman.
  
  
• Coach Shankar Thapa’s contribution in introducing, training & motivating Renee to complete the Ironman
  
  
• How she strategized training for 15 hours per week, and all this while juggling her studies and social life.
  
  
• Renee shared how she convinced her parents for them to agree that she takes up this physically demanding & challenging goal.
  
  
• Renee explained her race day experience and how she braved the weather conditions.
  
  
• Renee finally shared her future goals.
  
  

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

In this episode, we are joined by Dr. Jonathan Ho-Youn Kim, who is a professor of medicine & the founding director of sports cardiology at Emory University. His expertise enables him to serve as an advisor to top athletes in the NBA and NFL. Vikas and Dr. Jonathan discussed sudden cardiac incidents that happen during racing. 

Here are the key pointers from the conversation : 
* How does the heart benefit from cardiovascular exercise & VO2 max being an important indicator of good health.
* The most common causes of death among runners who collapse just near the finish line.
* The importance of high blood pressure & cholesterol as an important indicator of heart diseases
* Important parameters and tests that people can consider for cardiovascular risk assessment.

About Vikas Singh:
Vikas Singh, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building fitpage to help people learn, train, and move better.
For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:
Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh101

Subscribe To Our Newsletter For Weekly Nuggets of Knowledge!

 Hyderabad Runners Society and Hyderabad Marathon hold a very special place in our hearts. Today, we sit down with Rajesh Vetcha - the founder of the Hyderabad Runners Society and the race director of the NMDC Hyderabad Marathon. In the conversation, we discuss how the Hyderabad Runners Society was formed, its growth, and how it has reached its popularity today. It is a journey of passion, hard work, and the entire community coming together, and this conversation will take you down memory lane. 

 About Vikas:
Vikas, an MBA from Chicago Booth, worked at Goldman Sachs, Morgan Stanley, APGlobale, and Reliance before coming up with the idea of democratizing fitness knowledge and helping beginners get on a fitness journey. Vikas is an avid long-distance runner, building Fitpage to help people learn, train, and move better. 

 For more information on Vikas, or to leave any feedback and requests, you can reach out to him via the channels below:

Instagram: @vikas_singhh
LinkedIn: Vikas Singh
Twitter: @vikashsingh1010

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