Quick Fitness Tips

Why do I run when I can simply sit idle.

Comfort is often associated with those activities that do not require much of moving around.

And physical activity is generally termed effort seeking. When you put efforts, it is most likely that it’s not natural. It’s asking yourself to go against your own will to do some thing that you would prefer no to do given a choice.

Do you know why?

Let’s go back to the story of human evolution. A large part of human existence has been about active involvement in hunting, gathering and living in physically uncomfortable living standards. If you check out the way our body is built, you will realize that there is a lot to attribute to our evolution for the way we move around. The way we stand. The way we think about comfort and discomfort.

In today’s modern age, we have gathered more luxuries than required. We have almost automated our lives. Most of what we do is done by clicking a button. Our age is an automation age.

But, I have realized that struggle is the way. The real comfort does not lie in luxuries. Had it been the case, we would not have the term – lifestyle diseases. Those diseases that find their way into our lives not because of an infection, immunity failure or the presence of a foreign factor in our body. It’s about the way we live. The way we sit, stand, sleep. The kind of stuff that we eat. The timings at which we eat. The way our food is packaged. All this is part of the way we live.

Modern medicine has clarified beyond doubt that the best way to live a life of health and happiness is to cut down on oyr luxuries and be in tune with the evolution story.


How to set up your Morning for a Run with ease and panache.

So, this post is about your Morning Run.

Well-Begun is half done. If you set up your mornings in such a way that you find that space for yourself too for a morning run, it becomes a matter of self-admiration. So, let me straight come to the point here and give you the to-do things for setting up yourself for a morning run.

The number one thing to do would be: Set up your running goal the night before. Before going to bed, please remind yourself, “tomorrow, I will go for a run”. What I do is, I sit quietly in a corner of my room and focus on telling myself, “tomorrow, I am going to have a good run”. Sometimes, I also watch inspirational videos on hard work, toil, pushing, determination, etc.

Number 2: I take my meals as early as possible in the morning. The early for me is anything earlier than 10 pm. Ideally, you should have your dinner by 8 pm so that you can plan to hit your bed by 10 pm. Eat light meals. Prefer to eat the content that’s low on carbs, fats, and proteins. I make sure that I add a good amount of salads to all my meals. Dinner is no exception.

Sleeping is a must for a good run – Sanju Runs

Number 3: Take enough sleep. Don’t binge on social media till late at night. Put on some soothing music to put you to sleep. Sleep for an average of 7 hours every day. Sleeping for the body is like charging for your cell phone. Allow your body to rejuvenate in the night.

Number 4: Don’t use an alarm clock. Just tell yourself at what time you want to get up and go to sleep without any morning wake-up anxiety. Even if you get up late, you will have your mind and body ready to put you through for some tough running in the morning.

Number 5: Get your running gear ready before going to bed. Allocate an address for your stuff and always keep them at the same place. Over time, you will find it damn easy to pick your things in no time.

Post-Wake Up

Once you get up, have a warm glass of water. You can add some lemon juice to it or even honey is great. This allows for a lovely motion to your gut. You will feel relieved from the extra baggage of the previous day.

Eat a banana or two. Banana is treated as a staple diet of runners. I don’t advise you to run on an empty stomach. Banana is an instant energy booster. So, go for it.

There is one thing that I simply love about the time of the run. The morning. The sun is rising. The birds are chirping. There is a silence on the road. Civilization is yet to get up and get busy. If you are staying in the countryside, imagine the sun rising on one side and you running along.

Read something or listen to some peppy music. During the course of my run, I love to listen to music that engages me. I go for songs like, “If you believe, Hero” etc. Something that can put content into your running, makes you feel like a hero struggling against the odds to come out with a victory. These songs set the mood.

Running is a fun-filled activity and therefore, keeps your pace and distance in the range in which you are most comfortable. Just one thing can work as a miracle for you. Run every day and put your running regime in your schedule like a ritual. The rest will be called History.


TOP 7 REASONS FOR “WHY I RUN” (and you should too)

On January 1, 2018, I began my running journey. Yes, a well-documented one. I took a resolution to run 1800 km on that day. The reason was I wanted to get away from the pain that I was going through in my life. It was both: The mental and the physical. Somehow without knowing the exact reasons then, I discovered that I felt good whenever I ran. Running is mood-lifting. After a good run, you are sure to get that mood lift no matter what you are going through. I realized that I was able to get all the anxiety flushed out of my life. Running acted like a cleaning activity.

Before January 2018, I was running but not in a regular way. Sometimes I did, Sometimes I did not. I completed my goal of running 1800 km in the first week of December 2018. This year, I have completed running 1400 km so far. The goal is to repeat 2018 and exceed it.

So, here are the top reasons today that I run for on a daily basis.

  • Running has brought flexibility in my body. When I run, all my muscles get the exercise. The blood flows to the remotest corners of the body. All your body is rejuvenated by running. My locomotion has become better, I am able to bend better. My back, my legs, and my hands are flexible due to regular movements that they get. When you are running you don’t need to exercise or go to the gym. The running takes care of all that.
  • Improved Breathing and expanded lungs. Earlier, I used to go panting within minutes of starting to run. But, now, it’s not like that. I am able to run for several hours together without getting breathless. Your breathing improves. Our sedentary lifestyle is responsible for us not being able to breathe properly. But, when we run, we have no choice but to learn proper breathing techniques. Now, my breath is longer. Long breaths are better than short breaths for your health.
  • Burnt my belly fat running: I was 96 kg (211.6) at one point in time. I am now 78 kg(171.9 lbs). And I am maintaining my new weight for the past year. Running is an aerobic exercise and hence, it burns your fat faster. People who pay premium memberships to health clubs should note this. Most of you who go to the gym or health clubs are there for losing weight and look good. You would do a better job if you just moved out of your house every morning and ran in the sun early morning.
  • RUNNING IS A MIND REJUVENATOR: In a stressful job like banking, people are suffering from stress and acute anxiety. This is affecting the overall functioning of our mind and body. There are scientific studies to suggest that our overall performance goes down during stress and anxiety. The body and the mind suffers irreversible damage for life. Because of the stress and anxiety, there is a release of toxic chemicals in our body that permanently affect our organs like Kidney, Pancreas, etc. Running has become a way for me to flush out my anxiety and stress on a daily basis. No matter what takes place, I head for a run to relax my nerves and feel better. The reason why stress is relieved after a run is that running leads to the release of those chemicals like Serotonin, Dopamine, BDNF in our body that acts like drugs. These are naturally occurring drugs in our bodies that are released during the course of the run.
  • I AM SLEEPING BETTER THESE DAYS: To have a good sleep when you hit the bed, you need to make sure that you have tired your body and refreshed your mind. If you have some kind of anxiety in your mind, you will not get good sleep. If you have some kind of pain in your body, it will trouble you throughout the night. Running has made sure for me that I get a good night’s sleep every day. This is my best reward that running has bestowed upon me. I don’t want to exchange it for gold in my life. I have worked in the call center and I fully realize the importance of good sleep. There, I would find it difficult to get night sleeps. I felt happy leaving that job for this very reason. Otherwise, I miss my call center days for the fun I had and the people I met there. The release of happiness chemicals in our body puts us to sleep.
  • My bones have become stronger and healthier: I don’t get body pain often. I have not suffered any shin pain or back pain or any kind of a pain in my last 2 years of well-documented running. To have a good running, I get up early in the morning and head out to run. While I am running, the morning sun comes along and smiles at me. The whole morning world is different than the rest of the day. You need to get up in the morning to know how beautiful our world is and what hell we make it through the day. The morning sunlight is full of Vitamin D that is so essential for our bones to be fit and strong. Children suffer from Rickets and the adults suffer from Osteomalacia due to lack of enough Vitamin D. Vitamin D helps our bones with the absorption of Calcium.
  • Mental Strength: Running has no limits. You are unlimited. You can go on running for as long as you want. The more you increase your capability to run, the more your mind is able to experience the tough situations and learn to overcome them. I started out with running 2 km in the initial days in 2018. Now, I run for more than 21 km without discomfort. While one is pushing oneself to run for multiple hours, the mind learns to become strong. The brain chemicals promote running. You build an attitude by running. This winning attitude and not giving up under trying circumstances becomes a part of you. You develop a mind-frame that takes care of daily life challenges.

No Human is limited.



Before you start to run, there are other things that you need to start doing. I call them “The Pre-Requisites”

Some years ago, when I used to run on and off, I would injure myself often. As a result, I would pause running for days before I could come back to running. I would not graduate to a regular runner until I discovered the science of running.

Learning to run regularly takes time. It is not a one day or one week affair. You would need time to learn the ropes before you can turn into a pro. But the wait is worth every moment you invest into it. Once you have mastered the basics, the sky is your limit.

The Pre-Requisites:

  • A human body is comprising of several bones. They are inter-connected to each other like a network. These bones are connected to each other at junction points. These junction points allow the bones to twist and turn in different directions. So, you have joints like Knee joints, Ankle joints etc. Overall, it has been found that we have 360 such joints in our body.

These joints have a cushion like structures covering them. These are called Cartilages. They are responsible for keeping our joints in proper shape and form. Cartilages absorb shock and spreads the load to avoid a focus of peak stress at these joints. Thus your joints remain fit and help you in locomotion. Your ability to run free of joint pain issues for years even decades would depend on an compromised function of this cartilage.

When you are beginning to run, you would require to bring these cartilages to proper warm up. The years of inactivity due to our sedentary lifestyle would have made our cartilages stiff. If you would start running like a regular runner on day 1, you may end up damaging these cartilages.

So, what you need to do is allow your self ample time to start running. It may take a week of warm up for 25 minutes every day before I would recommend you to start running.

2. Breathing: Running is an aerobic activity. Your running would require you to inhale and exhale more than a normal person who does not run. If you would start running from day 1, you would feel breathless in a short distance. You will run for a while and then your running will come to an abrupt ending. You may pant and possible faint. So, don’t do that for the initial days of running. Just go slow and focus on opening up your lungs. That’s it.

There are few breathing techniques that can help you to become better breather. I will tell you that soon.

3. Shoes: Do some research and find about running shoes. Yup, these are not your plain canvas or sneakers. There are specially designed running shoes. They enable you to run without suffering leg injuries.

4. Location of your running: Avoid running on hard surfaces like roads, concrete etc. Choose off road locations that are muddy. You can go to parks that have open space for running. These days many communities organise park-runs as fun-filled activity. You can participate in them. Choose a location that is away from crowd. Running can be meditative.

5. Run as you like: Running can be done alone or with a running buddy. You don’t need to worry about the company. In case, you don’t have a company, it’s nicer. Put on some nice melodious music and go for run. After some time, you will forget about having company. Your run time will become your me time.