Friday, December 24, 2010

11 District Srinagar Road Cycling Champioship will be organised on 26. 12. 2010 sunday fron nehru park to dag park at 2.00 pm . The Mass start Road cycling event will be organised by J and K Drictrict Srianagar Association in colaberation with J and K Cycling Association and sponsered by J and K state sports council. The championship will be under supervision of NIS coach Gh. Rasool kawa and shahbir ahmad akhoon gold medelist , sub -junior, junior, senior boys only .

Joint secetary
riyaz ahmad wani
J&K Cycling association

Thursday, December 2, 2010

CYCLING MARATHON RACE on 8th of Decmber 2010 from nehru park to nishat at 7.45 am event will be organised by 92.7 FM

Wednesday, October 6, 2010



By Sheikh Zahid
Top Ten Exercise Tips

See your doctor before you start any exercise program. Get a full physical to make sure everything's in working order, then find a personal trainer in your neighborhood and make an appointment with him or her for a consultation. Most trainers will give you a free consultation and help you figure out what your fitness level is, your body fat and circumference measurements, and the right way to start a program.
Start Slow! Many beginners make the mistake of doing too much when they first start out. If you haven't worked out in a while (or ever) start with a walking program of about 20 to 30 minutes, 3 days a week. Each session, add a few minutes to your workout to progress each week.
Write down your workouts every day, making notes about what you did, how you felt and how you improved since your last workout.
Schedule your workouts each week, just like you would a doctor's appointment.
Harass your best friend, spouse or significant other into working out with you!
Every day, ask yourself how you will make your life healthier. It can be as simple as drinking more water or parking farther away from the front door.
Reward yourself! Give yourself a massage when you reach your goals, or maybe some new workout clothes.
Set daily or weekly goals. Long term goals are great, but are so far away we often forget why we're working so hard. To stay motivated, write down a daily or weekly goal and then follow number 7 (rewarding yourself) if you reach it.
Prepare for your workout the night before by packing your gym bag or, if you work out at home, laying out your workout clothes so when you get home, you're ready to go.
Eat regularly throughout the day so you don't bonk during your workout.

Thursday, July 22, 2010




MAHADEW TREKKING EXPEDITION UMER NABI WON THE TITTLE IN ONE DAY

Tuesday, July 20, 2010




ABID SHAH WINNER OF KOUSAR NAG EXPIDITION
ORG BY MILANO HEALTH CLUB 18 JULY 2010

Tuesday, June 8, 2010












SNAKE SHOW AT 3rd ECO CHALLENGE ( TREKKING )




















STARTING POINT AT SHALIMAR FOR 3RD ECO CHALLENGE TREKKING EXPEDITION ON 6 JUNE 2010





















WINNERS TEAM OF 3RD ECO CHALLENGE TREKKING EXPEDITION GULZAR AHMAD & MUZAFFAR MAQBOOL OF SHEIKH UL ALAM SPORTS CLUB FROM SHEIKH PORA BUDGAM


















CHEIF DE MARSHAL OF 3rd CEO CHALLENGE TREKKING EXPEDITION AT ZABARWAN HILLS AT SHALIMAR INTER REACT WITH PARTICIPANTS

Sunday, June 6, 2010


3rd ECO CHALLENGE CONCLUDES on 6 JUNE 2010

Fort City Sports Club Today organised 3rd Eco challenge at Zabarwan hill near shalimar. the challenge was flagged off by Mohd Yousuf Mandoo (Adventure expert) at Shalimar at 6.00. and challange finished at Zabarwan top. valley's top Athletes, Riders Triathletes, Trekkers participated in the challenge. The competition was very tough, with the track very untractable. Each team consisted of two members. 1o teams participated in the challenge. the teams were
Team 1. Tanveer Hussain & Ishfar Ahmad
Team 2. Riyaz Ahmad & Ashan Majeed
Team 3. Abid Shah & Mushtaq Ahmad
Team 4. Sheikh Zahid & Gulzar AHmad
Team 5. Gulzar Ahmad & Muzaffar Ahmad
Team 6. Umer nabi & Mudasir Ahmad
Team 7. Naseer Ahmad & Ali Mohd
Team 8. Mohd Akabar & fayaz
Team 9. Naveed Rehman & Nasir Ahmad
Team 10. Khursheed Ahmad & Ubaid Khursheed
Results Are Gulzar Ahmad and Muzaffar Muqbool of Sheikh ul Alam Sports Club from Sheikh pora Budgam Secured First Place While As Mohd Akbar & Mudasir of Chinnar sports club from magam got second place and Sheikh Zahid And Gulzar Ahmad of Fort city sports club from Nowhattta Got Third place
Abid Ahmad Shah President (MHC) disturbuted Prizes to the winner Zahid Ahmad and Riyaz Ahmad Wani members (FCSC) were also present at the occasion

Wednesday, June 2, 2010




3rd Eco Challange on 6 June 2010 at Zabarwan hill
More than 12 teams will be participated for said evenet
event will be organised by FORC CITY SPORTING CLUB
Teams 1. Riyaz Ahmad & Ubaid Team 2. Mushtaq Ahmad & Khursheed Ahmad Team 3. Umer nabi & Naseer Ahmad Team 4. Tanveer Hussain & Ishfaq Ahmad 5. Shabir Akhoon & Bilal Ahmad 7. Ashiq Hussain & Jahangir Ahmad 8. M. Akbar & Feeroz Ahmad 9. Gulzar AHmad & Zahid AHmad 10. Mudasir Ahmad & Ajaz Ahmad 11. Ashan Majeed & Umer Aziz 12.

Thursday, May 27, 2010














UMER NABI OF ISLAMIA COLLEGE WINNER HALF MARATHON RACE ORG. BY KASHMIR UNIVERCITY 27 MAY 2010





HALF MARATHON RACE ORG. BY KASHMIR UNIVERCITY POSITION HOLDERS IN MEN SECTION UMER NABI FIRST, AJAZ AHMAD SECOND, M. YOUSUF THIRD,

FIRST THREE POSTIONS HOLDERS NEAR FINSH POINT KURSHEED AHMAD, TANVEER HUSSAIN, VIKRAM SINGH

Wednesday, May 26, 2010



VIKRAM SINGH OF JK POLICE CENTER ATHLETIC TEAM RECEIVING THE FIRST PLACE TROPHY BY CHEIF GUEST AT 9TH RAHIM MOTORS CROSS COUNTRY RUN 26 MAY 2010 AT NISHAT Org. BY J&K AMATURE ATHLETIC ASSOCIATION SPONSERED BY RAHIM MOTORS SRINAGAR BY CEO AB> HAMEED



TANVEER HUSSAIN OF FC SPORTING CLUB RECEIVING THE SECOND PLACE TROPHY BY CHEIF GUEST AT 9TH RAHIM MOTORS CROSS COUNTRY RUN 26 MAY 2010 AT NISHAT

9TH CC RUN 2010



KHURSHEED AHMAD OF FC SPORTING CLUB RECIVING THE THIRD PLACE TROPHY BY CHEIF GUEST AT 9TH RAHIM MOTORS CROSS COUNTRY RUN 26 MAY 2010 AT NISHAT

Tuesday, May 18, 2010




Fort City Sports Club
Executive Members
1. President- Riyaz Ahmad Wani 9419060436
2. Vice -President Khursheed Ahmad Bhat 9697993290
3. Joint- Secretary Mushtaq Ahmad Bhat 9906480023
4. Secretary Ubaidullah Shah 9796133779
5. Treasurer Mir Younis 9796121454
6. Org.Secetary Sheikh Tanveer Ahmad
7. Member Hilal Ahmad Mir 9797986383
8. Member Sheikh Shahid Rasool
9. Member Javeed Ahmad Bhat
10. Member Sheikh Umer Qadir
11. Member Bashir Ahmad Sheikh
JK Sports Development Association Org. Committee /Members
1. Sheikh Tulal Ahmad (NS NIS Athletic) Chairman Technical Committee 9419060436
2. Rouf Ahmad Khan (PeT YSSD) President JKDSA
9906563893
3. Mushtaq Ahmad Bhat (Athlete, Rider) Joint-Secretary JKSDA
9906480023
4. Khursheed Ahmad Bhat (PeT ) Executive Member JKSDA
9697993290
5. Ubaid Ahmad Bhat (Athlete) Org. Secretary JKSDA
9796133779
6. Abid Ahmad Shah ( I/C JKSDA Office)
9086113237
7. Shafat Ahmad ( Footballer JKPA) Member JKSDA
9419207143
8. Riayaz Ahmad Wani (General Secretary JKSDA)
9. 9419060436
10. Mukhtar Rasool Bhat (Vice President JKSDA )
9419064273
11. Zahid Ahmad
12. Gh. Rasool Kawa (NS NIS Cycling)
13. Anzil Mukhtar Qadimi (GPEC)
14. Umer Qadir (Fort City Sports Club)
15. Tanveer Ahmad (Hussani Sports Club )
16. Ashan Ali (Hussani Sports Club )
17. Tanveer Hussain (Fort city sports club)
18. Tariq Ahmad Khan (Shahlimar sports Club)
19. Bashir Ahmad (Shahlimar sports Club)
20. Shabir Ahmad Akhoon (PET YSSD)
21. Umer Nabi (Shahlimar sports Club)
22. Ishfaq Ahmad (fort city sports club)
23. Naseer Ahmad (Shahlimar sports Club)
24. Shkeel Ahmad (Shahlimar sports Club)
25. Mufeed ul Zaman (Shahlimar sports Club)
26. Iklas Ahmad (Shahlimar sports Club)
27. Bashrat Ahmad
28. Mudasir Ahmad
29. M. Akbar (Chinnar Cycling Club)
30. Feeroz Ahmad (Chinnar Cycling Club)
31. Rafiq Ahmad (Chinnar Cycling Club)
32. Dar Junaid (Discovery Club)
33. Mujeeb Tahir (Discovery Club)
34. Hashmat Iftikar (Discovery Club)
35. Asif Ali (Hussani Sports Club)
36. Zahid Hussain (Hussani Sports Club )
37. Areif Ali (Hussani Sports Club )
38. Seerat Ali (Hussani Sports Club )
39. Shabir Hussain (Hussani Sports Club )
40. Ishfaq Ahmad FC Sports Club




Khan clinches inter-college cycle race


PS Bali
Srinagar May 15::
Outperforming about 50 top cyclists from all the colleges across the
valley in the inter-college cycle race on Saturday, Mohammad Akbar
Khan of Amar Singh College clocked only 30.10 minutes to finish the
race to clinch the title.
The race was organized by Directorate of Physical Education and Sports
(DoPES) Kashmir University KU.
Director DoPES Prof Nisar Ahmad Rather flagged off the race from
General Post Office (GPO), which culminated at Kashmir University Rumi
Gate, via fore shore road.


Mohammad Akbar Khan of Amar Singh College claimed first place by
covering the distance in 30.10 seconds, while as Aijaz Ahmad Mir of
Amar Singh College finished second clocking 30.13 seconds and Altaf
Ahmad Ganaie of Degree College Bemina finished third covering the
distance in 30.15 seconds.
Khan, Altaf and Aijaz were moving neck to neck from the start and it
was impossible to judge the winner upto the finishing point.
The race turned thrilling as upto the finishing line and the result
was unpredictable.
Due to the lack of technical facilities, it is difficult to judge the
winner as the contenders move at break neck speed neck and neck.
Speaking on the occasion, Director DoPES Prof Nisar Ahmad Rather said
the sports activities are necessary for the development of healthy
society besides academics.
“We are organizing the events from time to time to engage youth in
the sports activities. This gives us a healthy society,” said Rather.
Rather also announces that the top ten cyclists would under go
training cum coaching camp for the Inter-university championship.
“We will organize training camps to prepare the teams for various
competitions and also for inter-university tournaments,” he said.
Rather hailed the efforts of the entire staff of DoPES for their
support making every event successful.
About the sports development in the University campus Director said
the long pending proposal of athletic track, hockey turf and playing
field would seen be get green signal.
“Earlier, we were short of land and now we have spotted land at
Zakoora and its approval from high authorities is expected soon,” said
Rather.
To promote sports in University Rather assured to work with the
Department of Distance Education for their annual activities.
“We will support them in all forms where ever they need our help,” said Rather.
Fist ten positions: Mohammad Akbar Khan AS College, Aijaz Ahmad Mir AS
College, Altaf Ahmad Ganaie of Degree College Bemina, Umer Nabi
Islamia College, Adil Farooq Gandhi College, Hakin Abid Islamia
College, Barkat Ali Gandhi College, Rameez Gandhi College, Altaf Samad
Islamia College and Younis Aziz Bemina Degree College.

MOHD AKBAR WON INTER COLLEGE CYCLE RACE 2010

Khan clinches inter-college cycle race


PS Bali
Srinagar May 15::
Outperforming about 50 top cyclists from all the colleges across the
valley in the inter-college cycle race on Saturday, Mohammad Akbar
Khan of Amar Singh College clocked only 30.10 minutes to finish the
race to clinch the title.
The race was organized by Directorate of Physical Education and Sports
(DoPES) Kashmir University KU.
Director DoPES Prof Nisar Ahmad Rather flagged off the race from
General Post Office (GPO), which culminated at Kashmir University Rumi
Gate, via fore shore road.


Mohammad Akbar Khan of Amar Singh College claimed first place by
covering the distance in 30.10 seconds, while as Aijaz Ahmad Mir of
Amar Singh College finished second clocking 30.13 seconds and Altaf
Ahmad Ganaie of Degree College Bemina finished third covering the
distance in 30.15 seconds.
Khan, Altaf and Aijaz were moving neck to neck from the start and it
was impossible to judge the winner upto the finishing point.
The race turned thrilling as upto the finishing line and the result
was unpredictable.
Due to the lack of technical facilities, it is difficult to judge the
winner as the contenders move at break neck speed neck and neck.
Speaking on the occasion, Director DoPES Prof Nisar Ahmad Rather said
the sports activities are necessary for the development of healthy
society besides academics.
“We are organizing the events from time to time to engage youth in
the sports activities. This gives us a healthy society,” said Rather.
Rather also announces that the top ten cyclists would under go
training cum coaching camp for the Inter-university championship.
“We will organize training camps to prepare the teams for various
competitions and also for inter-university tournaments,” he said.
Rather hailed the efforts of the entire staff of DoPES for their
support making every event successful.
About the sports development in the University campus Director said
the long pending proposal of athletic track, hockey turf and playing
field would seen be get green signal.
“Earlier, we were short of land and now we have spotted land at
Zakoora and its approval from high authorities is expected soon,” said
Rather.
To promote sports in University Rather assured to work with the
Department of Distance Education for their annual activities.
“We will support them in all forms where ever they need our help,” said Rather.
Fist ten positions: Mohammad Akbar Khan AS College, Aijaz Ahmad Mir AS
College, Altaf Ahmad Ganaie of Degree College Bemina, Umer Nabi
Islamia College, Adil Farooq Gandhi College, Hakin Abid Islamia
College, Barkat Ali Gandhi College, Rameez Gandhi College, Altaf Samad
Islamia College and Younis Aziz Bemina Degree College.

Thursday, May 13, 2010

RACE POSTPONED DUE BAD WEATHER CONDITIONS
TEAMS FROM JAMMU WILL NOT BE READY FOR RACE
BZ< BAD WEATHER

NEW DATE WILL BE PUBLISH SOON
JK AMATURE ATHLETIC ASSOCIATION
SHEIKH TULAL AHMAD RACE MARSHAL

Wednesday, May 12, 2010

EVERY SUNDAY 3O KM RUN FOR YOUNG ATHLETES
IF U WANNA RUN WITH KASHMIRI TOP ATHLETES
CALL 9419060436 ANY TIME
9th CROSS COUNTRY ROAD RACE
FROM NEHRU PARK TO NISHAT
DISTANCE 7.3KMS
AGE GROUPS UNDER 16 YEARS BOYS
SENIOR MEN
ORG.BY J&K AMATURE ATHLETIC ASSOCIATION

ENTRY CAN SUBMIT AT 9419060436 RIYAZ AHMAD
AT 9419010397 SHEIKH TULAL

Tuesday, April 20, 2010

Tanveer Wins 7 Kms Cross Country Road Race on 18-4-2010

Tanveer wins 2nd Srinagar Marathon

GK NEWS NETWORK

Srinagar, Apr 18: Continuing his dominance, Tanveer Hussain emerged as the winner of 2nd Srinagar Marathon organised by Shaheen Sports Syndicate from Khwaja Bazaar to Zaberwan Park Boulevard here on Sunday.
The event was flagged off by SSS, Chairman Showkat Ahmad Khanyari at Khawaja Baazar, Nowhatta and more than 350 boys and girl athletes participated in it. The race passed via Gousia hospital, Baba Dawood Khaki Bridge, Kohni-Khan, Dalgate, Boulevard and culminated at Zaberwan Park.
In boys section some top athletes of the state were participating and it was certain that competition will be close.
Tanveer Hussain of Fort city sports club who has been dominating the long distance arena of state from last couple of years continued his superb run and finished first. He completed the 7-kilometer distance in 25 minutes. Imitiyaz Ahmad finished second while Mushtaq Ahmad from Fort city sports club nowhatta bagged the third slot.
In girls section, Insha Rashid finished first completing the distance in 35 minutes, Ifra Anjum second while Humaira finished third.
Giving details about the event, S A Khanyari said, “Last year we at SSS took the initiative of organising different sports activities for the youth of Srinagar and the Marathon is part of that effort. We also organised Skating race, but Marathon turned out as mega success.”
“The aim of the event is to eliminate waywardness and social evils among our youth and draw their attention towards sports” he added.
He said the race route particularly the starting point was easily accessible to most athletes of old city.

Wednesday, March 24, 2010

COME SEE US AT BADAMWARI PARK

Open House
EVERY Sunday, at Rainawari for Challenge CC Run
Learn about our programs with Cannons
Enjoy Fitness Fun At Badamwar
All ages welcome we will wate for uuuuuuuu
Bring friends call 9419060436









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Our state-of-the-Tourism facility incorporates “exergaming”, virtual reality cardio workouts, sports walls and more with techniques
exclusive to our facility. Fitness For Health provides group sessions customized to provide the highest quality
workouts to enhance performance.
• Speed & Agility
• Sports-Specific Skills
• Cognitive & Reactionary Time
• Strength & Cardio-Endurance
• Balance & Body Control
• Visual Spatial Orientation
• Proper Techniques & Injury Prevention












At Fitness for Health,

we are committed to making a difference in your life, or in the life of your child, by providing the highest quality, developmentally appropriate, personalized programs for therapeutic exercise, fitness and sports-specific conditioning utilizing high-technology equipment and innovative approaches.
From our fun-filled, interactive, state-of-the-art children’s fitness center, to our private fitness and therapeutic exercise facility, we offer a unique environment where you can feel comfortable. Our goal is to empower you to achieve your goals and make a lasting change in your life.

Where Should I Run



Question: Where Should I Run?
I'm new to running, but I'm not sure where I should run. And how do I know how far I'm running?
Answer: One of the things that I love about running is the convenience. In many cases, you can just head out your front door and go for a run.
If you are planning on running on your local roads or sidewalks, make sure you look for routes that have minimal traffic and a wide shoulder (or sidewalks). And be sure to follow safety precautions for running outside .
When running on roads, you can use a site such as MapMyRun to plot your route and measure it. The site also has saved routes from other runners in your area, so you can browse through them and find some new routes. Or, you can always drive your route in your car and measure the mileage using your car's odometer.
Of course, running the same roads in your local neighborhood may get boring after a while. And you may not always have the most ideal conditions to run on your local streets. If that's the case, you might want to head to a local park, bike path, or trail. Contact your city or county's parks department to learn about local parks. You can also get in touch with your local running club and find out where they do group runs. Even if you don't want to run with them, you'll at least get ideas for new routes.
You may learn about parks and recreation facilities that you didn't even know existed. If you're lucky, you may find a nearby dirt hiking and running trail, which will be easier on your body than concrete or asphalt. (Of those surfaces, dirt paths are best, followed by asphalt roads and then concrete sidewalks.)
Another convenient option is the track at your local high school. Most high-school tracks are open to the public, and they're also a softer surface, compared to asphalt and concrete. Most tracks are 400 meters (about 1/4 mile), so it's easy for you monitor your distance when you're running on it.
More FAQs for Beginner Runners:
• Should I Eat Before a Run?
• How Fast Should I Run
• Is It Better to Run on the Treadmill or Outside?
• Should I Run Every Day?
• When Should I Replace My Running Shoes?


Question: Should I Eat Before a Run?
Is it necessary to eat before running?
Answer: When you begin a run, you should feel neither starved nor stuffed. You don't want to eat immediately before running because it may lead to cramping. Running on an empty stomach may cause you to run out of energy. You best bet is to eat a light snack or meal about 1 1/2 to 2 hours before you start running.
Choose something high in carbohydrates and lower in fat, fiber, and protein. Some examples of good pre-workout fuel include: a bagel with peanut butter; a banana and an energy bar; or a bowl of cold cereal with a cup of milk. Stay away from rich, very fatty, or high-fiber foods, as they may cause gastrointestinal distress .
Here are some suggestions for the best pre-run foods and tips on which ones to avoid.
Question: How Fast Should I Run?
Answer: Many runners, especially beginners, are always curious about what pace they should be running. Most daily runs should be done at an "easy" pace. But what's the best way to establish what "easy" means? The best and simplest way to determine this is to run slow enough so that you can carry on a conversation. If you're running with someone, that means you should be able to speak in complete sentences, not just give "yes" or "no" answers. If you're running alone, you should be able to sing "Happy Birthday" without gasping for air. For some new runners, a conversational pace may mean doing a run/walk combination .
Running at conversational pace (also called base running), has lots of benefits, including: helps create a more efficient running style; helps your muscles to learn to burn fat more efficiently, receive and process oxygen better, and deal better with lactic acid; trains your heart and lungs to become more efficient at absorbing, delivering, and utilizing oxygen.
As a beginner, most of your runs should be at conversational pace. Don't worry about your pace per mile -- if you can pass the "talk test", you're running at the right speed.
Question: What's the Difference Between Running on a Treadmill and Running Outside?
Answer: Running on a treadmill feels somewhat easier physically because the ground is being pulled underneath your feet and there's no wind resistance. Running outdoor demands more from your body because you're propelling your body forward stride for stride. Many treadmills are padded, making them a good option if you're overweight or are injury-prone (especially with knee issues) and want to decrease the impact. You can better simulate outdoor running by setting your treadmill at 1% incline.
Mentally, you may have a tougher time dealing with the monotony of the treadmill. (Here are some tricks for beating boredom on the treadmill.) It's easier to distract yourself when running outside. The bottom line: If you're training for a specific outdoor race, try to train outside as much as possible to get prepared for race conditions
Question: Should I Run Every Day?
Is there anything wrong with running every day?
Answer: Most runners need at least one, even two, days off from running. Research has shown that taking at least one day off a week reduces the frequency of overuse injuries. If you take at least one day off, your body will have a chance to recover and repair itself. You'll find that you'll actually feel better during your runs.
The best days for rest will depend on what type of runner you are and if you're training for a specific event. If you tend to run a lot of miles on the weekends, then Monday might be a good rest day for you. If you're training for a marathon and you do your long runs on Saturday, you may want to rest on Friday, so you have fresh legs for your long run.
Beginner runners may want to start out running every other day, to give themselves sufficient recovery time while still building a running habit.
If you're a more experienced runner, one or two rest days should be sufficient for injury prevention and recovery. Be careful that you don't let rest be an excuse for not running . You'll need to stick to a consistent schedule of running if you want to achieve your training goals and reach your desired fitness level.
Question: When Should I Replace My Running Shoes?
How do I know when to replace my running shoes?
Answer: Running in old or worn-out shoes is one of the most common causes of running injuries. Your running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries. The easiest thing you can do to prevent those types of injuries is replace your running shoes when they're worn-out.
So how do you know when shoes need to be retired? Don't use the treads of your running shoes to determine whether you should replace your shoes. The midsole, which provides the cushioning and stability, usually breaks down before the bottom shows major signs of wear. If you've been feeling muscle fatigue, shin splints, or some pain in your joints -- especially your knees -- you may be wearing running shoes that no longer have adequate cushioning.
A good rule of thumb is to replace your running shoes every 300 to 400 miles, depending on your running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.
Mark your calendar when you buy a new pair of running shoes so you remember when to replace them. If you use a training log, be sure to record when you bought new shoes -- it will help you track how many miles you've run in them. Writing the purchase date on the inside of each shoe's tongue is another good way to help remember when you first started running in them.
About halfway through the life of your running shoes, you might want to buy another pair of running shoes to rotate into your runs. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.
Although you should replace your shoes every 300 to 400 miles, there are ways to get to the higher end of that range. Follow these tips for making your running shoes last longer. Once you've bought a new pair of running shoes, you can donate your old ones to one of these JKSDA organizations that collect used running shoes.

News in RISING KASHMIR





Rising Kashmir June 24/ 2009: When a person plays cricket he’s called cricketer, if he plays football he’s footballer but what should we call a person who has played in six different games and excelled in all of them at national and international level!
Riyaz Ahmad Wani is one such sports person. He has represented the state in two international championships and more than 30 national championships in six different sporting disciplines so far and he didn’t remember how many district, state and other cross country road and cycle races he has won.
Riyaz has represented state and country in two international events in White Water Rafting Championship. He took part in Four Square white water rafting challenge in 1999 and 2000. The championship was held at Rishikesk Uttranchal on Ganges River in which teams from USA, Australia, South Africa and many other parts of the world participated. Riyaz was part of Kashmir University team in these two championships.
In athletics, he represented the state twice, first in All India cross-country race of Shivaji University Maharashtra in 1999 and second was Inter University Athletic Meet at Kurukshetra University in 2000. But Reyaz came to limelight in cycling in which he represented the state nine times. He has participated in four road cycling nationals from 2002 to 2007, four MTB national from 2003 to 2007 and also took part in one national track championship at Patialia in 2005.
In cycle polo he has played 10 nationals from 1999 to 2006 and he has also participated three rope-skipping nationals were he bagged several medals. Triathlon that is considered the toughest event in sports involving three disciplines swimming, cycling and road Race, Riyaz has represented state in one national that was held at Chandigarh in 2004.
Riyaz has also participated in NCC activities and has acquired B and C level certificate. He was also been part of NCC state team, which did Sailing expedition of 553 kilometers in Bilaspur Himachal Pradesh in 1999. He is the only person in J&K who participated and completed successfully Enduro challenge that was held in 2004 at Maharashtra.Eduro involving swimming,
Besides participating in nationals Riyaz has also participated in skiing at Gulmarg, White Water Rafting in Sind and Chenab rivers, Rock Climbing at Patnitop as part of Kashmir University team from 1997 to 1999.
Riyaz, a resident of Gojwara Srinagar working in government material testing laboratory got in touch with sports when he was Class 11 student at SP Higher Secondary School and won first cycle race of his career.
Riyaz says, “I was not interested in sports during my childhood and it was only when my friend Sajad Ahmad who was studying with me at SP Higher Secondary registered my name for annual cycle race of school. I won that race and started practicing hard in athletics and cycling. It was again Sajad who gifted me brand new Atlas cycle and this proved to be turning point in my career.”
“After passing class 12th, I joined Islamia College of Science and Commerce Hawal and there I won for three consecutive years both road race and cycling champion. I also bagged three consecutive inter-college titles in both road race and cycling for my college,” Reyaz said.
Asked about the reasons for participating in so many games Riyaz said, “I was basically interested in athletics, but when I saw that the associations don’t have funds and players are spending out of their own pockets I switched from to cycling, cycle polo, swimming, triatlthlon and many other sports as well.”
“The other reasons for excelling in so many sports is that athletics is base of all sports and it was easy to switch from athletics to cycling and others. But now I consider myself as a cyclist and wants to ride on my cycle to every possible hilly area of whole state” added Riyaz
Riyaz doesn’t recall how many athletic championships, cycling races, triathlon races, Dal cross he has participated. But he remembers the major ones such as Tour-de-Kashmir race from Srinagar to Pahalgam which he won twice, Chinar race from Ganderbal to Srinagar which he won thrice.
Riyaz is now General Secretary of J&K Cycling Association and in past three years has made cycling one of the popular sports in Kashmir.
“I wasn’t interested in joining the association but my colleagues forced me. In last three years we have distributed more than 800 cycles through Chinar Cycle Race, in collaboration with different sponsors. I have also helped cyclists of different areas to form clubs and introduced cycling in various districts of state and this time we have more than 3000 registered cyclists in Kashmir province only,” Riyaz added.
Riyaz received cycling coaching from different coaches of India and regards Asif Mehmood highly as it was Asif who gave him all the coaching of adventure sports and knowledge regarding different places and taught him techniques of adventure sports.
Riyaz has various suggestions for the development of sports in valley and is ready to work with sports council on voluntary basis.

Thursday, March 18, 2010




Mudasir Ahmad Top Snow Rider In North India Riding During snow Cycling Event 2009



4th Tour de kashmir cycling expedition/race 100 kms from srinagar to phalgam neat Awantipora Ang. in 2004




Cycling in Thregam Kupwara in 2002 Org. by JK cycling Association



Riding in 1993 at Nehru Park Srinagar Org.by JK Cycling Association




Riders from Diffrent Cycling Clubs At Kashmir Univercity Race Was org. By Traffic Police For Road Safety Week in 2008











Top Riders of North India Before 1990 Riyaz Ahmad And Mushtaq Ahmad both from FORT CITY SPORTING CLUB











Riders from Diffrent Cycling Clubs

MOUNTAIN BIKING AT ZABARWAN FOOT HILL 2009

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Adventure sports got a boost in Jammu and Kashmir with about 45 children participating in the Mountain Terrain Cycling event in Srinagar, amidst cheer and applause from the crowd.
The Mountain Terrain Cycling event was organised by Jammu and Kashmir Cycling Association.
The organisers said that the event has received a tremendous response from the beginning, but only few adolescents were allowed to take part in the event as the racetrack passed through tough and dangerous terrain of Zabarwan mountain.
But this time the participants were given proper training before the commencement of the race. The organisers described the championship as highly successful.
“It is difficult to do cycling in the mountains. Initially the participating children were scared. But we offered them a proper training. And then they participated in the race,” said Khursheed Bhat, a cyclist.
The race aims at encouraging adventure sports among children in the Valley.
“Many children participated in the age group of 14, 16 and 17. The aim was to show how they could go for cycling in mountains alone. In this special type of cycle is used,” said Jammu and Kashmir Cycling Association Joint Secretary Riyaz Ahmad Wani.
The event was originally planned for two days, but due to the sighting of a bear in the nearby residential area, the organisers cut short the route and also cancelled the last day of the race.
Contestant were also selected for the 7th MTB (Mountain Terrain Biking) national event scheduled to be held in Pondicherry (dates to be announced), and also for 12th Road Cycling National Championship scheduled to be held from December 27 to 31 in Chennai.
In recent times, Jammu and Kashmir has been witnessing many sports events. The State administration is making wholehearted effort to promote tourism in the picturesque Valley through water and adventure sports.

SNOW CYCLING IN KASHMIR





GULMARG (JK): Snow cycling was the star attraction of the three-day Kashmir snow festival that started in this famous hill resort to attract
tourists to the state.

All the 25 mountain riders taking part in snow cycling event were the darling of spectators who lustly cheered them when the event was flagged off by Tourism Minister Nawang Rigzin Jora here this afternoon.

"Snow cycling is an adventurous sport full of thrill and risks. We have expert mountain bikers", Riyaz Ahmad Wani, an official of Jammu and Kashmir Cycle Association, told PTI.

He said the riders have purchased imported mountain cycles for the event. "Riding on snow needs imported cycles. We use mountain bikes for this adventurous activity", Wani said.

He said the snow cycling event include seven km mass start in which all the 25 ace cyclists are participating. Besides, the cyclists would ride through whole of the Gulmarg passes.

"We have received appreciation from many countries for the event. We are going to pitch for state-level and national events in future", Wani said.

Introduced in Gulmarg in 2002, snow cycling has added new dimension to adventure sports.

Wednesday, March 17, 2010

Mr. RIYAZ AND GH> RASOOL RUNNING AT BAGHI WARIS KHAN march 2010





GH. RASOOL WETREN ATHLETE FROM SRINAGAR AGE 80+



GH. RASOOL WETREN ATHLETE FROM SRINAGAR
AGE 80 YEARS
AT BAGHI WARIS KHAN

Monday, March 15, 2010

Wednesday, January 27, 2010

Why Exercise in Morning?------//------Choosing a Running Route

By. Riyaz Ahmad Wani

It is true that one can exercise at any time of day as long as you're burning those extra calories. However, there are many added benefits to choosing morning time to any other. Even if you manage to fit in just 15 minutes of strenuous exercise, it will help you stay happy and healthy all day. Here are some reasons why exercising first thing after waking up is beneficial.
Benefits of Morning Exercise
• When you exercise in the morning, you'll find that because of the increased intake of oxygen and circulation of blood in your body, you'll stay energized for the whole day. It will automatically put you in a healthy frame of mind. Whatever other things you may have on your schedule, you will notice that you will be eager and energetic to handle them.
• Morning exercise is a great way of waking up your brain, thus helping you to be alert to plan out your daily, weekly, even monthly schedule. It will help you organize your thoughts and make mental lists of what the day holds for you.
• Exercising in the morning can help reduce stress that has built up due to work, family and other life situations. One of the reasons this is true is because morning time is the quietest and most peaceful time of day - before the daily routine begins. It gives you alone time, time to think and work things out for yourself, without being disturbed.
• Increase in morning activity levels (exercise) helps increase metabolic rate. This means that you end up burning calories throughout the day, no matter how often you may choose to eat. However, you still need to take care about what you put into your body. Exercising goes hand in hand with sensible eating.
• Research has proven that people who exercise in the mornings tend to be the ones most consistent in their fitness regimes and diets. So if you choose morning time for your exercise program, then chances are that you'll stick to the plan for the long term. And that's a good thing!
• Waking up at about the same time everyday and exercising daily at the same time conditions your endocrine system and circadian rhythm to "know" when to wake up and prepare your body for the rest of the day. The human body is a learning machine. You can train it to be on schedule with your exercise program.
• By exercising in the morning, you make sure that you won't miss it out for the day. A lot of times other things can crowd out exercise - work, meetings, social events etc. Thus, exercise tends to get pushed to be the last priority at times.
• Breakfast is the most important meal of the day. Most people eat a light breakfast before they exercise in the mornings. This is a double bonus. For one thing you actually get to eat breakfast which will keep you going the whole day. Secondly, you exercise and thus, energize yourself.
So there you have it. If you're not a morning exerciser, try switching over for a couple of weeks. In that time you will be able to tell whether mornings work for you or not. Keep those calories burning!



Choosing a Running Route

By Mushtaq Ahmad (Top Runner)


Fitness can be really uncomplicated, not all ways to being fit are via a payment plans and celebrity endorsements. So when people choose to go running or walking it's probably a wise choice because you're not procrastinating on what needs to be done; namely getting fit! This is the one exercise one can do all year around. The one thing to consider before getting on this wagon to fitness is "Routing"! It's not just one of the things to consider but is in fact the biggest facet of running some would think.
Running Route:
• There are various roads to consider while choosing a route to run on. But keeping in mind one's fitness goals and weather, its not tough to chart out a map for oneself.
• The scenic route is a common way to make the choice. In fact it can work as a motivation to go running. If you enjoy where you go running then the workout can be fun and you'll want to do it again. Some studies suggest that being outdoors, especially in more "natural" environment has a positive effect on your wellbeing. Running through parks, or along water bodies like canals and lakes can be very invigorating.
• Terrain is an important factor when running. Depending on your fitness goals one can choose a different terrain for a different purpose. For instance flat levels for a brisk but steady pace; gentle hills for a challenge; and steep slopes, which are more demanding on the way up and require better balance on the way down.
• Earth surface is another factor to watch out for as most injuries can occur on poor surface roads. The best surfaces for both walking and running would have to be uniformed, cushioned surfaces such as grass or loose granular tracks. Uneven or clammy surfaces just end up taking more work and concentration and just time consuming.
• It's good to go down familiar routes as this gives you the option to rest in places that feel comfortable incase you've over stretched yourself.
• If you happen to be running in the city area, then routing yourself via a café or a general store might not be a bad idea for that much needed hydrating break!
• Last but not the least thing while on your run is to consider your security. It's best to avoid deserted areas as well as very crowded areas; because as a runner you neither want to be a victim of some bored criminal's idea of harassment or come in the way of a speeding motorist.
With the company of a friend or an iPod this is indeed a great way to work out your extra fat and stress all at once!

Choosing the Right Running Shoes

By. Rouf Ahmad Khan PET YSSD
Whether you run for fun or run for fitness; whether you get out a couple times a week or train competitively; whether you prefer on-road or off-road running; whether you love running or just love it when it's over; there is one thing about running that stands out from all other sports: the equipment required is minimal. Lightweight, breathable, layered clothing and a good pair of running shoes. That's it.
"Good pair of running shoes." What does that mean exactly? Finding the right shoe and getting it in the right size is the best way to avoid foot pain. Unfortunately we sometimes let our economy decide what kind of sport shoes we are going to buy. We think that it doesn't really matter; they all look pretty much the same. That's just amateurish! Proper running shoes go a long way in preventing running related injuries and improving your long-term performance.
Choosing the right running shoe can be an overwhelming task given all the high-tech shoes available today and all the special features each running shoe claims to have. When buying a new pair of shoes there are many factors to consider like your weight, your biomechanics, weekly mileage, the surfaces you run on and your foot type. This means that one person's ideal shoe can be terrible for another person.
Basically there are three different imprints most people usually have based significantly on their arch height: normal arch, low arch or high arch. The easiest way to determine which of these categories your foot falls into is by doing a simple wet test. To take the test, wet the bottom of each foot and stand firmly onto a piece of paper and examine the shape of the imprint left by your foot.
• Normal or neutral arch: If the footprint shows about half of the arch then you have a normal or neutral foot and you are most likely a normal pronator (or neutral-pronator). Pronation means that when your heal hits the ground the foot rolls inward. This "rolling inwards" motion as the foot progresses from heel to toe is the way that the body naturally absorbs shock. This is the most common type of foot, and it's also the least susceptible to injury provided it's outfitted with proper footwear.
• Flat-footed or low-arched: If you see almost your entire foot after the wet test, then you have a flat foot and you are most probably an overpronator. That is, a micro-second after footstrike, your arch collapses inward (pronates) too much, resulting in excessive foot motion. An overpronator does not absorb shock efficiently and hence faces risk of injuries. Motion control shoes, or high stability shoes with firm midsoles and control features that reduce the degree of pronation are the best shoes for an over-pronator. Motion control shoes are also great for runners with larger frames because they offer plenty of support.
• High-arched: If you observe a very narrow band connecting the forefoot and heel, then you have high arches and you are most likely an underpronator or supinator. Underpronation can result in too much shock traveling up your legs, since your arch doesn't collapse enough to absorb it. Like an overpronator, an underpronator also does not absorb shock efficiently and hence faces risk of injuries. The best shoes for people with high arches are cushioned (or 'neutral') shoes with plenty of flexibility to encourage foot motion. Underpronators should stay away from motion control or stability shoes, which reduce foot mobility.
Another quick and easy way to determine if you overpronate or underpronate is to pick up a pair of your old running or walking shoes and look at where they're worn out the most. An individual who overpronates tends to wear down their running shoes on the medial (inside) side of the shoe towards the toe area. Whereas an individual who underpronates tends to wear down their running shoes on the lateral (outside) side of the shoe towards the rear of the shoe in the heel area.
There are various types of shoes, each of them designed for a specific kind of activity and for a specific type of foot imprint:
• Cushioned Shoes: These shoes offer the most cushion and has a thicker or sturdier padding than most shoes. It is the shoe type to buy if the person's foot has a high arch. The only downside to this is that these are the shoes with the least support. If you do not need any extra support for your foot, and want a better feel during workouts due to cushioning, this is the type of shoe to buy.
• Motion-control Shoes: This is the most stable and most rigid of all exercise shoes. This is also the best buy if the person is flat-footed. Since the motion of the feet is restricted it will be able to help those who are flat-footed with their balance.
• Stability Shoes: These shoes are the ones that people of average weight should buy. If the person does not need any significant support or good durability, these are the shoes to be.
• Lightweight Training Shoes: These are the shoes which are designed for intense and agile performer. These training shoes effectively help the active runner by giving him the right amount of support and flexibility that is needed for optimum performance.
• Trail Shoes: These shoes are the ones which supply the best grip, balance and durability. These are the shoes for hikers or for runners who run off-road or in intemperate weather.
Regardless of your sport or exercise, some general guidelines apply to all shoe shopping:
• Shop for shoes in the afternoon, when your feet are at maximum size. (They swell during the day).
• While color and style may be important to you, please consider features like stability, motion control, and cushion.
• Wear the socks you normally wear with shoes to assure the right fit.
• Try on both shoes. Most people's feet vary a bit in size from each other, so you should be sure the shoes fit your largest foot comfortably.
• Check for space at the end of your longest toe. There should be enough to let you move without pinching.
• Move around in the shoes, and insist that they feel like a perfect fit right away. If they don't, keep looking.
• Don't shop by price alone, but do look for materials and good workmanship.
• Replace running shoes after 500 miles, walking shoes after 1,000 miles, and aerobics shoes after about a year of regular use.
The right shoe can make your workouts more comfortable, keep you from getting injured. Ultimately, the person who is buying the shoes must be able to know what type of activity he or she is going to engage in. The better the person is able to gauge the terrain and the activity that he exercises in, the better the chances that he will select a shoe that will fit his foot type and training needs.

How to Prepare for a Bicycle Race

By. G. R. Kawa (NIS) cycling
So you've decided to try your hand at bicycle racing. Great! It's a marvelous sport, guaranteed to put some spice in your exercise regime and you will meet some new and wonderful people too. Participating in a bike race is a tough and demanding commitment and requires advance preparation. Since these races can be extremely competitive and dangerous, it's important that you put enough time and effort to get yourself ready for the competition.
If you're truly determined to get yourself in bicycle racing, you should be prepared to make a lot of changes in your lifestyle, more specifically, in what you eat, do, and even in how you look at things. Here are a few things to get you started:
Nutrition
• What you eat several days before the race will affect race day performance. For several days before the event, you need to have a high carbohydrate diet. This will maximize your internal glucose stores and will prolong the duration of activity until fatigue occurs.
• Stay away from alcohol, cigarettes and coffee/tea.
• Have a nutritious meal the night before.
• Eat a healthy breakfast, preferably with a lot of carbohydrates at least two hours before your race starts.
• On race day eat a meal high in carbohydrates and chose easily digestible foods.
• Don't eat high protein or high fat foods on race day as these foods can put stress on your kidneys as they take longer to digest.
• Eat 1g of carbohydrates per kilogram of body weight 1-2 hours before the start of the event.
• Avoid sugary foods/drinks within one hour of the event.
• Have a few sport bars ready in your pocket.
• Dehydration impacts negatively on your performance. Over hydrating can also impact negatively on your performance. Drink no more than 80ml of water or diluted sport drink every 10-20 minutes throughout the race.
Training
• Make sure that you have trained sufficiently. Although gym hours will help with endurance, there is no preparation that comes close to preparing you for the big day as time spend in the saddle
• If you have some (cycling) fitness, a couple of months of preparation should pull you to the end. If you are a novice or are out of touch with cycling, you should start at least four to six months in advance.
• On the 6th, 5th and 4th day before the race, train for a short to moderate distance with a relatively low intensity. This close to the race, you are not going to make significant adaptations to improve your time by training really hard.
• The 3rd and 2nd day before the race are rest days.
• 24 hours before the race is time for the final ride. The aim of this ride is to boost the muscles glycogen storage capacity.
• Prepare for race day the night before. Ensure that your equipment, clothing and helmet are pre-pack and ready to go.
• Go early to bed the night before.
Equipment
• Clean your bike.
• Ensure that the gears and brakes are working at their best. It may be worth taking your bike to a shop for a professional service.
• Ensure that the tyres are pumped up and the chain is well lubricated.
Race Day
• The start of a road race is usually more relaxed but always be ready for a jump if the pack decides to take off. It is important to go all out to make sure you stay with the pack until the pace steadies after a lap or two.
• Drink regularly. Many people forget to drink until they are thirsty and by then its too late. Dehydration come quickly and will really slow you down.
• Do everything in your power to stay with the pack. A single rider is much slower than a group and has to work much harder so there is generally no chance of catching back up if you get dropped early on.
• You use less energy climbing when seated so only stand when absolutely necessary.
• Keep your eyes open and look ahead for obstacles on the road. It is polite to point out rocks or pot-holes for the riders coming behind you. Also watch the riders in front of you as a sudden motion or braking by them can cause you to crash if you hit their wheel.
• Know the course and count your laps, the officials cannot tell you when you are done and spectators may give you incorrect information!
Training for bicycle racing is hard work and professional bicycle racers will even be the first one to tell you that. The important thing to do is to persevere and not to give up. Pat yourself on the back when you've made the smallest achievement and learn from your mistakes rather than beating yourself about it. You can become a serious competitor with the right exercise, diet, and attitude. Good luck and we know that you can cycle your way to success!

Diet for Athletes

By. Sheikh Tulal Ahmad (NIS) Athletic

Each and every human being, be it a child or adult, needs good nutrition for proper body development and nourishment. However, as far as the athletes are concerned, they need optimal nutrition for the best performance. Eating the right foods helps you maintain desirable body weight, stay physically fit, and establish optimum nerve-muscle reflexes. Without the right foods, even physical conditioning and expert coaching aren't enough to push you to your best. Apart from good training, a proper nutrition is essential for blossoming in the industry of sports.
Food is what we eat, nutrition is what we need. Although the nutrition requirements vary according to the event in which the athlete participates, there are certain general guidelines regarding the diet of athletes. A healthy diet for an athlete includes the following elements:
• Carbohydrates
• Fats
• Proteins
• Vitamins
• Minerals
• Fibers
• Water
Carbohydrates are the chief providers (about 50%) of energy during early stages of a medium level exercise and when the exercise is of a short duration (about 1 to 1.5 hours). Carbohydrates provide more energy for the same amount of oxygen consumed as compared to fats. Oxygen is obtained from inhaled air; thus burning of carbohydrates results in less exhaustion. Carbohydrates are available in honey, fruit, milk, cereals, potatoes, other grain products and sugar.
Fats are the main energy providers during long duration exercises; while free fatty acids supply the remaining half of the energy during moderate exercise (the other half being provided by carbohydrates). Fats are a concentrated source of energy and their use in providing energy avoids the use of protein for the same purpose. This is useful as protein is required for the building up of tissues.
Proteins are the building blocks of the body, building and repairing tissues and muscles. They along with carbohydrates and fats also provide energy and play a significant role in strengthening the immune system. The intake of proteins may have to be increased for an athlete. However, excessive intake of proteins results in increased water requirement for eliminating nitrogen through urine, thus leading to dehydration. Extra protein intake also results in a higher metabolic rate that requires more oxygen.
Minerals are an important constituent of an athlete's diet. Potassium regulates muscle activity, iron is required for the formation of haemoglobin and therefore in carrying oxygen, calcium is essential for building strong teeth and bones and zinc is required for normal growth and for energy production in muscle cells. A normal diet is enough to replenish the loss of sodium due to sweating. Excessive sodium intake should be avoided. Potassium-rich foods like oranges, bananas and potatoes provide enough quantity of the mineral. Here again, excessive intake will lead to hyperkalemia, causing muscle weakness and palpitations. Iron is contained in meat, poultry, fish and dark green leafy vegetables. More than normal iron intake can lead to constipation. Dairy products are a good source of calcium.
Vitamins assist in better absorption of iron and play a role in the metabolism of proteins, carbohydrates and fats. They also act as antioxidants preventing cell damage. Athletes are more vulnerable to cell damage as they inhale more oxygen. Fruits and vegetables in general, contain vitamins. Fibers keep the bowels regular and reduce blood cholesterol.
Water levels directly affect fluidity of blood which transports nutrients, and therefore energy inside the body. Water also regulates the body temperature. Water is obtained through fluids. Low temperature fluids should be preferred as they are absorbed quickly. It is better to consume water at regular intervals during the day and not wait till thirst makes itself felt, as by then the athlete is exhausted. This is in addition to the ad hoc consumption during exercise.
As far as the nutritional diet of sportsperson is concerned, there are lot many things that deserve proper attention like selection of foods, timing of food intake, selection of nutrition supplement and many more. These things are again decided, keeping in mind several factors like the athletes' energy needs, body composition, nutritional needs etc.
Here are some sports nutrition diet tips:
• There is a need to consume fats and infact 20-25% of your energy should come from fats. If the fat intake would be less than that, it won't be able to make any contribution in boosting your performance level.
• There is a need to eat food before, during and after your exercise session, as that helps to control blood glucose level, thereby helping in enhancing your sports performance.
• When an athlete performs his/her sporting activity, lot of fluid loss takes place, which causes dehydration. Dehydration can eventually cause heat stroke. So, it is vital to drink adequate water during and after your sports performance.
• It is advisable for sportspersons to eat a balanced diet consisting of plenty of proteins, vitamins and minerals. Opt for complex carbohydrate food and the intake of fat should be in moderate quantities.
• It is vital to plan out your pre exercising or sports meal that works best towards charging your energy. Limit the quantity of salt and simple sugar.
• Don't change your diet plan before going in for your sports competition.
• Fasting is not recommended for sportspersons, as it is likely to hamper their performance level.
• If you feel some kind of an uncomfortness or pain in your abdomen or intestine, then you must have had a high fiber or high fat content food in your pre exercise/sports meal, so take care that it doesn't happen again.
Your body requires a variety of nutrient sources. Happily, there is a wealth of options available to you. A healthy diet for athletes should include a mix of the following foods: legumes (e.g., beans), pastas, lean meats (e.g., chicken), vegetables (e.g., tomatoes, cucumbers, celery, carrots, cabbage, mushrooms, spinach, cauliflower, potatoes, peas), fruits (e.g., melon, apple, bananas, grapes) vegetable soup, fish, whole-grain breads (e.g., brown bread), cheese (e.g., cottage cheese, low-fat spread cheese), brown rice, and dairy (e.g., yoghurt, skimmed milk). And, be sure to drink plenty of water: 8-16 glasses per day.
As an athlete, you owe it to yourself to fuel your body with the best foods you can find. You will feel better, look better, and perform better in the gym and on the field

Diet for Cyclists

By. Dr. Ashiq Hussain


Biking is one the best ways to exercise, rehab joints and bones or just plain enjoy life. There's nothing quite like a Sunday evening bike tour. Perhaps you're trying to shed a few pounds or maybe it's time to start training for the next race. Ever consider becoming a cyclist? If so, there is a specific diet one should adhere to in order for ones body to perform at a top level and be able to rest well at night so that the body's muscles may repair and rebuild.
Eating is an intrinsic part of cycling. If you get your food intake wrong, it doesn't matter how fit you are, you could just ‘hit the wall'. Even many top professionals can get their food intake wrong; insufficient food is a big factor in explaining an unexpectedly poor performance. It is important to eat healthy foods which offer more than just calories.
A healthy cyclist diet emphasizes fruits and vegetables, whole grains, and low-fat dairy products, while including lean meats, poultry, fish, beans, eggs, and nuts. Saturated and trans fats, cholesterol, sodium, and sugar should be kept to a minimum or avoided. Your calories should come from these sources:
• 30% Fruits & Vegetables
• 30% Grains
• 15% Meat & Fish
• 15% Milk & Dairy
• 10% Fat & Sugary Foods
Fruits & Vegetables
A large part of your diet should consist of fruits and vegetables. Most people, including athletes and cyclists, do not eat enough whole fruits and vegetables. You should be getting at least 2.5 cups of vegetables daily from a variety of sources such as dark green and orange vegetables, dry beans, and peas. 2 cups of fruit is required daily also from a variety of sources. Try to eat your fruit whole instead of from juice which can contain a good amount of added sugar.
Grains
Grains include bread, cereal, rice, and pasta. You should be consuming at least 170 gram (6 ounces) of grains daily, half of that coming from whole grain sources such as whole wheat, brown rice, oats, and whole grain corn.
Meat & Fish
Meat and fish are primary sources of protein which is important for recovery. Fish contains highly beneficial omega-3 fatty acids and should be consumed at least twice a week. Lean meat and poultry are also good sources, just watch the fat. It's typically best to bake, or grill your meat for reduced fat.
Milk & Dairy
Milk and dairy provide a good dose of calcium required for healthy strong bones. Choose low-fat sources such as fat-free milk or low-fat yogurt or cheese. Healthy diet guidelines say to consume 3 cups of milk and dairy daily.
Fat & Sugary Foods
Try to get as much poly and monounsaturated fat from sources such as fish, nuts, and vegetable oils. Limit your consumption of saturated fat to less than 10% of total calories and keep your cholesterol intake less than 300mg per day.
Sugar is a common form of carbohydrate and should come primarily from fruits, vegetables, and whole grains. Pay careful attention to ingredient lists since many foods have added sugar and sweeteners that contribute calories with hardly any nutrients.
Fluids
A cyclist loses fluid both through sweating and breathing. A water bottle fixed to the bike is a must so you can keep sipping. In very hot conditions, you might need a litre per hour. On a 5+ hour ride on a very hot day, a pinch of salt in your bottle can help maintain Sodium levels. Even in winter, you lose fluid through your breath, so you still need to keep drinking on longer rides.
General Guidelines
• Eating before a ride is advisable but try to take on food at least two hours prior to setting off and avoid fatty food.
• Remember to eat 10-15 minutes after your ride as well, as this will get energy to your tired muscles where it is needed the most and may help to prevent soreness later on.
• Longer rides should be followed by a high-carbohydrate meal in the evening to replace the calories burned during the day.
• There are also several ranges of specially formulated energy bars and sports drinks on the market that are designed to be consumed when exercising.
• Isotonic sports drinks replace salt lost during perspiration as well as carbohydrates.
So remember! Water to hydrate. Salt to hold the hydration in. Carbs to keep those legs moving and protein to rebuild muscles and to store extra energy for when you need to dig deep. Go get them!

Nutrition Tips for Runners

By DR. Ashiq Hussain

Nutrition is one of the most important components of being healthy. Good nutrition is especially important for athletes and runners whose energy is constantly depleted from training, whether it's long distance, tempo or intervals. It is hard to know exactly what constitutes proper nutrition for a runner, or any athlete for that matter. A ton of information is available online. The hard part is separating the good info from the bad. Some of the information is simply common sense. Below you will find a few pointers about nutrition for runners:
Eat a Balanced Diet
Fuelling for any type of endurance race - whether a 100k, a marathon or even a half-marathon - is not just about carbo-loading before a race; eating a healthy training diet needs to form an integral part of your training. When you are doing any kind of serious mileage you will be burning thousands of extra calories each week. Your body not only needs additional fuel but it needs the correct type of fuel to keep energy levels consistent, to recover positively from runs and most importantly, to enjoy your training. The better you eat, the better you will train and this will inevitably lead to better race performance. An ideal training diet is around 60% carbohydrate, with a good mix of protein (around 15%), and less than 30% from fats. As an athlete, you also need to increase your intake of vitamins and minerals.
Include more carbs!
Carbohydrate-rich foods are the optimum fuel for energy and an essential part of the athlete's diet. Once digested, carbohydrate is converted into blood glucose and used for energy, or stored as glycogen in the muscle and liver. Base your meals and snacks on slow-burning (low-medium Glycemic Index or GI) carbohydrates; that's wholegrain bread, unprocessed cereals such as oats, pasta, pulses, long grain rice, fruit and vegetables, nuts and seeds etc, which will gradually release energy to your muscles. Refined carbohydrates (high GI) such as white bread, short grain white rice, confectionery etc should be limited to immediately after exercise as these will act quickly to replenish depleted glycogen levels.
Consume quality calories
Quality comes from fresh fruit and vegetables, nuts and whole grains, lean protein from chicken, turkey, fish and egg whites. By consuming these types of food 90% of the time, your running performance will continue to improve, you will have energy for longer duration, experience quicker recovery compared to runners who eat less quality food like white processed bread, sweets, chips and high fat.
Multivitamins are Essential
Multivitamins are also essential to ensure that you are getting enough of the proper vitamins and minerals in your diet without eating in excess.
Keep yourself hydrated
Don't just drink before, during and after a training session. It is best to keep your hydration levels topped up all the time. If you wait until you feel thirsty you will be slightly dehydrated already. Keep bottles of water with you, at your desk, in the car, on your bedside table. Try to ensure that your urine is a light straw colour as this will mean that you are adequately hydrated. Make sure you're prepared for your long runs. You will need plenty of fluid and a sports drink to replace sodium lost through sweat for runs over 90 minutes.
Don't train on empty stomach
Try to plan your training sessions so that you can eat 1-2 hours before setting off, especially if you are planning an intense or longer workout. You will train stronger and feel better. Eat something which is low in fat, easy to digest and high in slow-burning carbohydrate; a bowl of unrefined porridge with blueberries, a wholemeal sandwich with a handful of nuts and raisins and a banana. However, avoid eating immediately before a run. If you must eat, have a banana a handful of nuts, half an hour before you head out to train and fill up on protein within half an hour of returning from your run.
Eat a little regularly
Eat small meals every 3 hours to maintain a fast metabolism and avoid overeating. Small portions will provide you with a stable amount of energy throughout the entire day.
Be a good listener
The most important thing is to listen to your body. Learn what makes what works well for your body and running, and what works against it. Write down what you consume and how it makes you feel afterwards to understand what your body needs and how it's going to react to certain foods.
Recovery is key
Eat and drink to refuel within the 15 minute magic window to speed recovery. Carbohydrate is stored in the muscles and liver as glycogen. Glycogen levels become depleted after a workout and the quicker they are topped up again, the quicker your recovery will be and the better you will feel for your next session. You also need water and electrolytes to replace fluid loss, and protein to repair your muscle cells. Grab something as soon as you finish your workout like a honey sandwich, a bowl of rice pudding, a slice of toast with scrambled egg, an energy bar, a piece of fruit (melon is good) or a refreshing home-made smoothie made with skimmed milk or yoghurt.
Eat well on rest days
Rest days are highly important for recovery as this is the time when your muscles are at their most receptiveness. It can take up to 20 hours for muscle glycogen stores to be fully replenished and it is often when the hunger starts to kick in with a vengeance. Make the most of it, replenish your depleted energy stores and feed your muscles by eating well and give your legs a well-earned rest.
The day before the big race, eat a carbohydrate rich diet to increase your glycogen stores and get plenty of water. Avoid alcohol as this will dehydrate you as well as drive your blood sugars into a roller coaster ride. The right nutrition will make all the difference in your workouts, providing your body with the right tools to perform at its best!