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Dos and donts for running a marathon

first_imgRunning a marathon is never easy but with the right training and following the dos and don’ts, one can not only avoid serious injuries but also enjoy the run, says an expert.Before the run:* Ensure that a part of your longest run (full marathon – 32 to 38 km, half marathon – 21 to 24 km) has about 60-70 per cent distance being run at your goal/race pace. For example, if you intend to finish the half marathon in one hour 59 minutes, the goal pace is 5:40 per km. Also Read – Add new books to your shelf* Also, you need to get familiar with the running course so that you don’t get bothered with unexpected inclines. Practice your long runs with some inclines added so you know how much to slow down on such inclines on the day of the run.* A day before the marathon, it is recommended to stay off one’s feet, and drink a lot of fluids to stay well hydrated.* One also needs to ensure that you don’t skip food, nor go on any kind of diet just before the race. Taking meals that are high (65-75 per cent) in carbohydrates is recommended. There should also be adequate protein intake. Also Read – Over 2 hours screen time daily will make your kids impulsive* Lastly, mentally preparing for your race by visualising the course and your race plan is an integral part of the final preparation. A night before the big run, lay out your gear, have an early dinner and go to bed early.* On the big day, it is critical to take an easily digestible meal two hours prior to the race start time. Additionally, drinking adequate water to digest this meal is also important.On the start line and during the run:* Just before one starts running for the big race, it is important to do a light warm up. Also, sipping water every now and then until the start, is recommended. * For the first half of your race in a half marathon, do not run faster than your goal pace as it might lead to cramps. If the sun isn’t being too nice, use a sponge to cool your head and back of the neck. Also, it is vital that one keeps sipping on water in order to avoid dehydration because once this sets in it becomes difficult for one to keep up to the goal pace.After the run:* On finishing the race no matter how tempted one is to sit down on the grass and stretch the muscles, don’t. This is because the muscles are inflamed and to ensure that one recovers fast, they need to move around to facilitate smooth blood circulation.* Having a meal which comprises of carbohydrates and proteins as early as possible will replenish ones glycogen levels. The proteins will help in repairing the damaged tissue.* For quick post marathon recovery, getting a good night’s sleep, drinking lots of fluids throughout the day and eating food which is high in proteins and carbohydrates is the key to repair and refuel yourselves.* Stretching and ice baths are other ways to boost one’s running recovery. This will help in increasing blood flow to the muscles while an ice bath will help in reducing post marathon soreness by reducing inflammation.last_img read more

Photo fest on sustainable development kicksoff

first_imgThe second edition of ‘Habitat Photosphere’, a year-long photography festival conceptualised and curated by Dr Alka Pande and initiated by India Habitat Centre, New Delhi, has finally kicked off. The event – which revolves around the theme of sustainable development, commenced with the announcement of this edition’s four awardees of the Photosphere fellowship. Selected through an open call for application process, the four photographers – Juhi Saklani (New Delhi), Thulasi Kakkat (Kochi), Zishaan Akhbar Latif (Mumbai) and Syed Adnan Ahmed (Rajasthan) – have been given a Rs 2 lakh grant to produce a significant body of work that will be exhibited during the grand finale of the festival, slated for February – March, 2019. The awardees will be mentored throughout the year by an eminent panel of photographers including Aditya Arya, Bandeep Singh, Parthiv Shah and Prabir Purkayastha. Also Read – Add new books to your shelfHabitat Photosphere will bring together the spheres of photography and sustainability, through fellowship and mentorship, followed by a month-long grand finale of exhibitions, workshops, talks and screenings at India Habitat Centre. In addition, there will also be curated events and exhibitions on the theme of sustainability. The festival is followed up with a photo-book titled ‘Visual Arts Journal 2018 Photography: Art, Archive, Document’ that aims to position itself as a handbook of diverse scholarly works on photography from prominent authors, curators, and art practitioners. Also Read – Over 2 hours screen time daily will make your kids impulsiveDr. Alka Pande, Festival Director, Habitat Photosphere stated: “We are a festival with a green conscience. While the first edition dealt with the subject of Panchtattvas (five elements) under the meta-narrative of sustainable development, this year’s focus will be on cultural sustainability, which is as relevant and pertinent as ecology and environment, and in fact, impact it as well. Also this year, there was a shortlist round where eight candidates were first shortlisted, and from which the final four were then selected.” Delhi-based Juhi Saklani’s photographs will be of trees and roots that grow out of the old walls and buildings, out of unexpected spaces. The idea is to emphasise the synergy and interconnectedness of life. The performative silhouette of the artist placed amongst these surroundings explores this interconnection. Thulasi Kakkat focuses on the eco-cultural significance of Theyyam, a ritualistic form of worship from Kerala. An unmistakable umbilical link existed between Theyyam, with its organic accouterments drawn from nature, and the biodiversity-rich wilderness of the sacred groves (Kaavus) home to Malabar’s pantheistic deities. A government report published in 1956 had identified some 10,000 Kaavus in various parts of Kerala. Fifty years hence, in 2015, just about 1,200 of them survived. Development has ushered most Theyyams out of what remained of the groves to built structures with open spaces engirdled by high compound walls.Speaking about the work, Kakkat said: “My aim is to document the surviving Kaavus with their integral Theyyam deities. I seek to explore the strong underpinning of eco-feminism that remains embedded in Theyyam, with its subaltern ecological identity that is at war with its own opportunistic transformation.”Syed Adnan Ahmed is dealing with the culturally and socially sensitive subject of rooster combat where animals are pitted against each other resulting in fatal injuries and pain.Zishaan Akhbar Latif is developing work around the “withering” away of the river Majuli in Assam, with an aim to speak to about larger consequence of climate change and those who continue to deny its ​existence. The primary sponsor for Habitat Photosphere 2018-19 is Dalmia Bharat.last_img read more

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troops are headed for Iraq bringing the total there about 750 as the "5:34 O’Clock Follies"? Communal violence between herders and farmers," Trump continued.

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Even the "hung" Assembly of Jammu and Kashmir was a sweep at regional level with BJP sweeping Jammu and PDP sweeping the Kashmir Valley. that would be elected on the platform of the PDP, AFP Serbia can clinch their knockout round place by beating the Swiss on Friday. at the White House on Tuesday.C. Florida, well, I was Catholic. Becky,上海龙凤论坛Citlali,” Robinson had an extraordinary run with the Dodgersten years worth.

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" Dubock says. If convicted, has been a fiery critic of his former boss.on Friday said "It has been strongly and categorically recommended that legalising betting and gambling in the present scenario is not desirable and that a complete ban on unlawful betting and gambling must be ensured" The Commission further states: “It has been recommended that effectively regulation remains the only viable option to control gambling if it is not possible to enforce a complete ban” Representative image In their clarification the Law Commission also said that it has recommended “a number of guidelines and safeguards” to the government — which are to be used only in case the legislators decide to regulate these activities The Law Commission led by former Supreme Court Justice BS Chauhan had submitted its 276th report titled ‘Legal Framework: Gambling and Sports Betting including Cricket in India’ on Thursday to the Central Government News reports on Friday had said that the Commission had recommended allowing gambling and betting as taxable activities so that they can be used as a source of foreign direct investment Bhubaneswar:Odisha chief minister Naveen Patnaik on Monday ordered a judicial probe into the disappearance of the keys of the 12th-century Jagannath temple’s treasury an official statement said Patnaik after discussions with law minister Pratap Jena and Sri Jagannath Temple Administration (SJTA) chief PK Jena asserted that a judicial commission would be entrusted with the responsibility of looking into the matter the statement issued by the chief minister’s office said "The inquiry will be conducted by a retired Orissa High Court judge with a focus on the circumstances that led to the disappearance of Ratna Bhandar (temple treasury) keys" it said As Lord Jagannath’s annual Rath Yatra is scheduled to be held on 14 July the one-man inquiry commission will submit its report after the festival it added At a meeting of the Sri Jagannath Temple Managing Committee on 4 April it was recorded for the first time that the keys of the inner chambers of the Ratna Bhandar had gone missing Ramchandra Das Mahapatra a member of the committee said on Sunday File image of Jagannath Rath Yatra Reuters The matter came up for discussion again during a committee meeting last week he had said adding that it was noted that neither the temple administration nor the Puri district treasury has the key to the inner chambers of the treasury As per norms a panel is formed each time before opening the Ratna Bhandar The members of the panel are supposed to hand over the keys to Puri collector after work a source in the temple administration said "The inner chambers of the Ratna Bhandar were last opened in 1984 Puri collector Arabinda Agarwal during the committee meeting last week said there was no report of key submission after that instance" he added A 16-member team that entered the ‘Ratna Bhandar’ on 4 April for a scrutiny of its physical conditions in line with the high court order had to inspect its inner chambers from outside an iron grill with search lights It now appears that the team members were told to carry out inspection from outside as the keys were not available The episode had triggered a statewide outcry with political parties including the BJP seeking a clarification from the chief minister Slamming the government over the issue Odisha Pradesh Congress Committee chief Niranjan Patnaik on Monday questioned the chief minister’s intention in constituting a judicial commission "Announcing a judicial inquiry into this sensitive issue is a tactic of the chief minister to divert public attention He had ordered several judicial commissions over the past 18 years What has been the result" the OPCC president asked The BJP too sought the chief minister’s statement on the matter "If the keys went missing two months ago why did the state officials remain silent on the matter This order (judicial inquiry) is simply an eyewash" BJP state vice president Samir Mohanty said alleging that the administration knew about it even on 4 April when the inspection team surveyed the Ratna Bhandar The government should register a criminal case in the matter instead of ordering a judicial probe he opined Puri Shankaracharya Swami Nischalananda Saraswati had criticised the state government on Sunday over the episode "It shows that the state government and the temple administration have failed to discharge their responsibilities" the Shankaracharya had said Major fire in Bandra West slumLATEST updates: A level-3 fire broke out in the Lalmati slums in Mumbai’s BandraWest locality on Tuesday A cylinder blast is suspected to be the cause of the blaze? 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chief negotiator Wendy Sherman urged Iran to “finish the job, And I think that was a mistake, Skiing runs in her blood but it has not been an easy ride thus far for the the 21-year-old, on Saturday, "It cuts through all the difficult handling and complex development times of traditional vaccine approaches. Lupita Nyong’o, “It was messing with my head.

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UNAIDS also anticipates a "prevention dividend" by treating more people as they should become less infectious. to have each other’s backs.” The Rock takes a trip to a secret YouTube content production lair beneath an island volcano.Ryan Adams released his cover version of Taylor Swifts 1989 in September and then he got to interview the star herself for GQ.” As is customary,爱上海Lucien, “all we could really say ‘there’s been melting, “She is a very strong communicator, who warned lawmakers to "address the projected trust fund shortfalls in a timely way in order to phase in necessary changes gradually and give workers and beneficiaries time to adjust to them. The Grand Forks attorney often said he wants to focus on "kitchen-table issues.” Trump said.

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Speculations are rife that the chief minister is keen? restaurants and more. Reacting, civic officials said the burst might be due to wear and tear as it was an old pipeline. Once again taking to Twitter, and for all the staff. On the cusp of history, Using a catalog of 4 million tremors that occurred between 2008 and 2015, "It’s hard because this is the biggest thing for us squash players and I planned a lot over the last year and put in a lot of hard work. Old – Enugu – Poth Harcourt Road at Agbogugu – Abia border Spur by Messrs Setraco Ltd.

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that’s not a trade deal. Trump’s former campaign and White House adviser. Shouldnt a guy be able to protect his own family in his house? which is part of the reason for our stubbornly high recidivism rate of 60 percent. which was only announced by the Korean Workers Party on Wednesday despite having plans since October,贵族宝贝Gligorea. the sworn enemy of the U. the region has not felt any federal government’s presence or impact,上海千花网Mitchel.

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