The Psychological Benefits of Running


Most people who run do so because they want to benefit from a number of physical side effects. The hope is usually that running will make us healthier, fitter and slimmer than we otherwise would be and so we force ourselves out that door as often as we can bear in order to improve our wellness and hopefully improve our chances of meeting that special someone. But if you run regularly then the...

Top Tips to Help You Enjoy Running


Running is one of the most straight-forward, most effective and most tried-and-tested forms of exercise there is. While some people these days will tell you that HIIT is more effective, this form of intense training definitely isn’t for everyone and is much more grueling than a lot of people give it credit for. Running is something anyone can do, anywhere and without any equipment. And what’s...

The Best Supplements for Runners


When it comes to supplements and athletics, most big companies tend to target mainly bodybuilders and those aiming to gain muscle or burn fat. Thus the biggest sellers are things like protein shakes for adding mass, BCAAs for protecting muscles from breakdown and fat burners. But while supplements can be particularly useful for bodybuilders, they are by no means the only demographic who stand to...

The Top Mistakes People Make When Running


Running is one of those things that most of us tend to do without giving much thought. We’ve been doing it since we were in the playground, so why would we need to question it? Well, if you find that you tend to avoid running because it makes you tired and sweaty, and/or because it puts strain on your knees, shins or back… then you’re actually not doing it right. That’s why...

How Do the Tarahumara Tribe Run for Hundreds of Miles a Day?


Did you know that there’s a tribe of Native Americans living in Mexico called the Tarahumara, who are capable of running hundreds of miles a day? In many ways these runners outperform even our top long distance athletes and what’s even more amazing is that they do this while wearing nothing on their feet (or in some cases just very thin homemade sandals). The question then is how this...

Why Trail Running Is a Great Way to Get Into Shape


Trail running is like running, except it’s always outdoors and often through woods and other natural environments. Usually this involves jogging as you normally would, while also enjoying some of the sites, jumping over the occasionally felled tree and avoiding small ditches and holes in the ground. This will give you all the benefits involved with running but at the same time you’ll...

The Best Speed Drills


If you’ve been watching the Olympics like everyone else, then there’s a very real chance that you’ll have been somewhat inspired by Usain Bolt. A combination of his charisma and confidence, along with his trademark pose and of course his incredible speed has made sprinting into a very attractive sport. As such you might have become interested in improving your own running speed...

Ideal Sports Drink for Runner – Constituents to Look For


That sipping carbohydrate drinks during long distance running helps has been known for long. By providing a constant supply of glucose as energy for muscles, the ill effects of prolonged exercise like hypoglycaemia, fatigue, muscle damage, inflammation and even osteoarthritic injuries can be avoided. Caffeine, by virtue of its stimulant action and BCCA by competing with serotonin (the chemical...

My First 5K Training Plan


Running 5K might not sound like much, but that doesn’t mean it’s an easy feet – and certainly not if you aren’t someone who runs regularly. Whether it’s a charity fun run, or you’re just building up to something bigger, running 5K is a serious undertaking and you need to prepare with the right training routine. Here we will look at a training plan similar to one I...

Comparison of Traditional Endurance Training and Sprint Interval Training


Traditional endurance training (like running) does cause weight loss and helps cessation of smoking (Koplan, Powell, Sikes, Shirley, & Campbell, 1982). However, the process of stacking up miles and miles every week increases your chances of suffering from overuse injuries (Hreljac, 2004; Rolf, 1995). A need to design safer exercise programs which would provide the benefits of endurance...

Dr. Deepak S Hiwale

Dr. Deepak S Hiwale

Dr. Deepak S Hiwale, a.k.a "The Fitness Doc" specializes in sports medicine in addition to being an elite personal trainer. He currently runs an elite personal training company in West London. As a sports injury and fitness writer-presenter, he tries to disseminate as much knowledge as possible for the benefit of all. MBBS (University of Pune); MSC, Sports and Exercise Medicine (University of Glasgow); Diploma in Personal Training (YMCA Dip. PT, London).

Follow "The Fitness Doc" on LinkedIn: drdeepakhiwale, Facebook: and Instagram: dr.dee.hiwale