Are You Following The Proper Running Forms?

Hello friends, before you get into your any running plan, let’s quickly go over proper Running Forms. There are many areas of focus to think about in terms of running from, I like to think about them from my head down to my toes in sort of a check list fashion.


  • Head: Chin up, eyes at the horizon. Not looking at the sky, not looking at the ground, which can restrict your breathing.
  • Shoulders: Pretend like you are standing against a wall and you are pushing your shoulders back against the wall. Letting them shrug forward can cause cramps in your shoulders muscles.
  • Chest: Push your chest out slightly in front of you and stand tall. This also helps you to not shrug forward in the shoulders.
  • Arms: Bent at about 90 degree, swaying forward and backward gently but not so much that you are twisting your upper body. Use only forward and backward motion, no sideways twisting movement that will throw you off balance and restrict your momentum.
  • Hands: Hands should be cupped gently, but not squeeze to create tension. Pretend like you are holding an egg and you don’t want to crush it.
  • Legs: Knees should bend slightly and legs should simply go on in front of the other. Never lock your knees.
  • Feet: You should aim to land mid foot or closer to the balls of your feet if that feels comfortable. Some runner use a ‘heel strike’ but this can possibly lead to injuries.
  • Body Lean: It is OK to lean your body slightly forward, just a few degrees but you never want to lean too far forward. This is especially true on hills. Never lean in to the hill as it ruins your posture, always keep your running form standing tall.
  • Overall: If you use most of the tips above, even simply standing, you will notice it is a lot like having proper posture. Mid-run, I go through this list periodically to re-correct my form. Inevitably as your body gets tired, the slumping can become a problem, so always remind yourself to improve your posture. It sounds silly, but I sometimes think about meeting an important person like the President, and think about how I would stand with them in the room. Having this proper ‘running posture’ will help you avoid injuries and even improve your speed and reduce fatigue.

Running is more MENTAL than it is PHYSICAL

Hello friends, you may or may not believe that, but I can tell you that this is 100% fact. Our bodies are capable of amazing things. You have heard stories of mothers lifting cars off babies, or someone proven the doctor wrong about an injury because they have the most important thing that a human being can have: determination. If you believe you can do it, then nothing can stop you.

So now that you have made the decision to become a runner, what is the best way to start? GO RUN! Seriously, save your spot on this blog, go put on the closest thing you can find to running shoes, head out onto the side walk or to the nearest park and jog at a brisk pace until you are out of breath and need to stop. Don’t worry about distance and pace just yet, just do what feels comfortable right now. Continue walking until you catch your breath. Once you are feeling a bit better, go ahead and start jogging again until you are out of breath.

The most important thing about this exercise is not time or distance, it is simply that you get outside and see what kind of shape you are in. You may able to run a half-mile or a quarter-mile or may be just a few hundred feet. Once we talk a specific plan, you can use this run as your baseline to measure your progress.

I still remember my first run of less than a half mile and I take pride in how far I have come since then.

Thank you.

15 Amazing Facts About Human Body, Do You Know?

You must know 15 Amazing Facts about our bodies…

1. Human teeth are just as strong as shark teeth.

2. Left lung in your body is about 10% smaller than your right lung.

3. Your brain is sometimes more active when you’re sleeping than you are awaking.

4. Laid end to end, an adult’s blood vessels could circle Earth’s equator 4 times.

5. Your mouth produces about one litre of saliva each day.

6. You lose about 4 kg of skin cells every year.

7. The average person has 67 different species of bacteria in their belly button.

8. Body gives off a tiny amount of light that’s too week for the eyes to see.

9. Babies don’t shed tears until they are at least one month old.

10. Nerves in body send signals to your mind at about speed of 400kmph.

11. The word “muscle” comes from Latin term meaning “little mouse”, which is what Ancient Romans thought flexed biceps muscles resembled.

12. The human heart beats more than three billion times in an average lifespan.

13. Your blood weight is about 8% of your body weight.

14. Humans are the only species known to blush.

15. Your nose can recognize a trillion different scents.

I hope that you like these amazing facts. Please Share this to all friends. Thank you to all.

Warming Up Your Body Before Start Any Fitness Routine

What is the difference between warming up and not warming up? Well it’s pretty much like the difference between cooked and uncooked noodles. One is quite flexible and other is not so much.

The bottom line of your body works better when it’s warmed up. Like noodles, it bends better when it’s warm. A car works better when it’s warmed up, too. It operates best when you let the engine run a bit before driving it. Think about it.


  • Enhances Your Performance

Just as a warm-up race car has a much better shot at winning, when your body is warmed up you will perform better, too.

Not only will your body be more prepared, but your mindset will be as well.

  • Increase blood circulation

Did you know most of the capillaries (small blood vessels) within your muscles are closed until you begin to exercise? As you warm-up your blood circulation increase and they open up.

Since blood transports oxygen which fuels your muscles, it just make sense you will do better all the way around when you warm up before a performance, workout, or competition.

  • Heats up Body Temperature

As your blood begins to flow,your muscles start to get warmer,literally. This causes the haemoglobin in your blood to put out more oxygen. Providing more oxygen to your muscles is likely adding fuel to a fire which helps you blaze through your performance.

Not only does a warmer body temperature get your blood flowing and oxygen pumping, it also causes your muscles contract and relax faster

  • Helps prevent injuries

If you start your workout such as fast running, gymnastics and dance without warming up your body, you may get injured. Your muscles may get stressed and you may feel pain for next few days. So warming up your body before you start, it helps to prevent injuries.

  • Increase flexibility

Warming up exercise helps to increase flexibility. More you stretch your body, more your body becomes flexible. You must do stretching exercise for warming up you body before and after your hard session. Your muscles will become more flexible. Flexibility will increase your performance and it also helps to reduce the risk of injuries.

Remember, the definition of the flexibility is to bend but not break which is certainly the object of the game.

So my dear friends, it is mandatory to warm up your body before you start any Fitness routine.

Please comments me if you like it.

Thank you for reading.

Yoga Mudra- Types And It’s Benifits

The Mudras help to direct the energy flow coming to the finger tips back into the body. Mudra yogas are the most used when one is meditating or doing pranayama.

The nerves coming from different organs and tissues within the body, end at the hands and legs. Those ending at the hands are more significant because we actively use our hands all the time. By redirecting the energy to specific locations in the body, we can energize the organs or give it rest. This puts our mind in a fixed state of energy.

Significance of Five Elements-

Our universe has five elements. The fingers of the hands represent one element each.

  • The significance of the thumb is that it represents universal consciousness. It represents the element Fire.
  • The index finger represents individual consciousness. It represents the element Air.
  • The middle finger represents connection. It represents the element Space.
  • The ring finger represents the element the Earth.
  • The little finger represents the element Water.

Disease happens when these mudras are not balanced properly within our body. Remember, the mudras energize different organs and regions within our body.

Types of mudra-

1. Gyana Mudra-

The method of this mudra is to bring the tips of the thumb and the index finger together and keep them touching each other lightly. The other fingers remain opened and pointed outward.

The Gyana mudra is symbolic of knowledge; it helps improve the power of concentration and creativity.

2. Shani Mudra-

The method of this mudra is to bring the tips of thumb and the middle finger together. This makes the concentration come in direct contact with fire.

It is symbolic of discipline and patience. You create stability and extra strength to work.

3. Surya Ravi Mudra-

Open your palm fully and bend the ring finger to touch it to the tip of thumb.

This gives energy, health, and an improved sense of balance. If we do this, a positive change comes into our life.

4. Buddhi Mudra-

The method of this mudra is to bring the tips of thumb and the little finger together. This is the Buddhi mudra.

It improves your intuitive communication. Fire and water come together to enhance knowledge and openness.

5. Prana Mudra-

In the Prana Mudra, you touch the little finger, the ring finger and the thumb.

This mudra awakens the dormant energy in your body. You encourage the vital energy to flow through your body. You get become strong and energized.

6. Dhyana Mudra-

Place the palm of right hand within the palm of left hand and touch the thumbs together. This is the Dhyana Mudra.

This helps deep meditation.

7. Anjali Mudra-

Bring the palms together face to face over your heart space. This signifies respect to yourself and towards the universe. It expresses love and gratitude. The general name for this is Namaste.

You should use these mudras when you do your asanas or when you meditate. There is no hard fast rule about which you should use. You must choose the one you think is right at the time. Use both hands and breathe deeply when you use the mudra. Keep the mudra on for at least 2-3 minutes.

Develop your grateful mindset

Life is full of uncertainties and when things don’t go your way, it becomes more difficult to focus on the positive side of life. However, if you want to improve your life, and ensure a positive future ahead of you, you need to keep following things in your mind:-

  • When you are genuinely grateful for an event , a situation, a person or a thing, you are sending a great state of energy into the universe and then, the universe will respond to it. If you continue to develop a grateful mindset and look at the brighter side of life, the universe will also brings positive changes in your life.
  • Always, be appreciative and be thankful to even the smallest blessing that you receive. Be grateful about life and to all the trials that you receive everyday that make you stronger. Learn to recognize the best things that are happening in your life rather than focusing on the other things.
  • When you develop a grateful mindset, you will positive changes in your life. You will also feel that no matter how hard life can be or how tougher your problems are, you still live a happier life. Keep in mind that your happiness does not depend on others, it is always depends on you.
  • How you think about life today, will manifest in the future. Always be thankful for what you have and focus on the great things, life offers you.

Always think positive, be positive.

STEP AEROBICS – An easy way to lose weight

Hello friends, Step Aerobic is an easy way to help to reduce your weight . There is no need to join any Aerobic class. You can do these exercises at home. See aerobics images to get some idea for these exercises –

Your foot should be on the step. You need to be able to stabilize well when you are tipping on and also off.

The knees need to measure up over your ankles. You intend to ensure that knee stays over the ankle joint each time you boost.

You need to be comfortable enough where you will not endure stress with your back as well as your knees.

Maintain a straight pose as you boost and also down. Do not flex your back or hips onward.

Utilizing weights while you are pointing could cause injuries to your knees, shoulders and ankles joints. You are having weights is an added concern that could stress the joints. Let’s get ready to lose your weight at home . Please keep in mind use good quality of shoes. For more information watch this video .

Please share this post and help people to reduce wait in an easy way.

GETTING STARTED: Go slow and easy

Hello friends, I know that you want to start but question is ” how to start initially “. If you have been inactive for a long time, gradually get back in to shape by walking regularly,perhaps every other day. Do so for about two weeks, and then start including short jogs in your walks.

For example, you may walk for 5 minutes, jog for 1 or 2 minutes and then repeat this several times. You can use a more conservative walk – jog ratio if you like it, such as 7-2 or a seven minutes walk followed by two minutes jog. It is important not to overexert. Remember to jog only for as long as is comfortable. If you can not talk normally while jogging, you are probably overdoing it. The key is to gradually ease into running.

Slowly but progressively increase the jogging part in your walks until your jogging time becomes twice as long as your walking time. This means, in 30 minutes workout you can jog for 20 minutes and walk for a total of 10 minutes. Continue to further increase your jogging part until you eliminate your walking part completely. And you can jog for 30 minutes straight. When you can do this, you are ready to 5 km training program. This way will help you to increase your stamina and help to get your habit to run.

Thank you for reading.

RUNNING -An important part of Fitness routine

Hello friends, I would like to share some health benefits of running. Running is the most beneficial way to keep fit yourself. It is an essential building block of all other sporting activities.

Every runner should bear in mind that adaptation of the body to running occurs when the runner is recovering, not while running. This is why rest is one of the main component of exercising.

If you want to increase the level of fitness, you must pay the attention to recovery.

When it comes to health, running has the following benefits:

  • Lower the levels of body fat and obesity.
  • Lower the risk of stroke and heart decease.
  • Reduce the risk of getting cancer and diabetes.
  • Improve immune system.
  • Stronger muscles, decrease risk of degradation of joints.
  • Reduced risk of back pain.
  • Increase coordination and mobility in older adults.

Other health benefits of running are:

  • Improve brain function: running raises heart rate and increases the flow of oxygen rich blood throughout your body including to the brain.
  • Help in depression: running increase the level of endorphins in your body which elevates your mood.
  • Slows aging process: delays aging by maintaining the elasticity of body.
  • Aids digestion: running speeds up the process of food digestion and helps with the absorption of nutrients from the food you eat.
  • Build endurance: a basic rule of gaining stamina is “work longer, not harder”. The more you run, more stamina you build.

Running for 30 minutes three times a week can improve:

  • Decision making proficiency
  • Memory
  • Attention span
  • Mental longevity

Regular running can lead to enhanced arousal for women. Additionally, men who run regularly are less likely to have problems with erectile dysfunction than men who are not active.

” Run for your mind and body”

Thank you for reading. Enjoy your life.


Before you start any Fitness routine, please consult your Doctor.

  • Do not exercise if you are unwell.

  • Stop if you feel pain and if the pain does not subside then go and see your doctor.

  • Do not exercise if you have taken alcohol and had a large meal in the last few hour.

  • If you are taken medication, please check with your doctor to make sure it is OK for you to exercise.

  • If in doubt at all, please check with your doctor first. It may be helpful to ask for a blood pressure, cholesterol and weight check. You can check these readings again after a few months exercise to see the benefits of exercise.

Thank you

Welcome to Fitness World

Hello! Everyone,welcome to Fitness world. All of you know that everyone wants to keep his body fit but only few people keep their body fit because of lack of willpower.

The purpose of this blog is to aware the people in all over the world about their Fitness and it’s importance in their life

When you look at a person who has a fit and well-maintained body. Then first thing in your mind is “wow !what a body”. And you start thinking about yourself like him. But ‘only thinking’ is not a solution. You have to try to transform your body into a fit body. See some images and get confidence:-

Fitness must be your life style. You can’t imagine a better life without Fitness. So you must be prepare your mind and never loose your hopes.

Now the question is ” how can you get your fitness” ? Next upcoming blog will help you to find your answer.

“A fit life, a better life”

We hope that it will help you to motivate.

Good luck and thank you for reading.