scientific Marathon running

Specially meant for the artist / soldier who currently runs 100 km a week.

Individuals who are born with genetic constitution designed for running may never experience any difficulty in running, but for the not so gifted ones, getting better is always a collosal task!

This page is meant for those who run long distances 15 km & above, & is also meant for those who wish to

increase their distance.

Or improve their timing

Or simply for those who wish to enjoy their running, by imbibing scientific concepts that will make their running fun, rather than a torture endurance.

WHAT TO EAT (Don’t be surprised!) during regular running for fitness & health.

All items are raw, natural & vegetarian.

During marthon running, you lose a lot of electrolytes. These will have to be loaded into the system before the run, or during the run (if possible). If not, then after the run.

Regular marathon running 15 Km or more (upto 60 Km) at a stretch, (as in Special Operations Personnel / Commandos) depletes the following nutrients:

Glucose – Replace at least 2 table spns of glucose in 1 litre of water per every 5 Km. Reduce if you want to lose fatty weight

Sodium – Replace 1 tsp salt in 1Liter H2O per every 5 Km

Lack causes Joint &calf pains during running

Potassium – Replace wit 1 inch diameter jaggery ball every 5 km

Lack causes muscular Weakness & lack of alertness during running

Calcium – replace with 1 high Calcium fruit / 1 cheese/paneer cube / nuts 1 tsp

Lack causes tremors & fatique during running

Magnesium – replace with Digene tablet 1 every 5 Km OR take maize / mango every day Lunch

Lack causes convulsions after 3 months of constant running without rest

This happened to my husband during a 45 km run.

Neutralize lactic Acids – Take 1/2 Raw potato every 5 Km

Lack causes Sprains and soreness after running

WHAT HAPPENS DURING A MARATHON RUN

This happens to everybody, only one may think it is not happening, unless he has a high degree of self awareness.

One has to identify, and take remedial measure for sustaining the scientific method of running.

FIRST WIND

Symptoms – Sore joints from previous running

Cause – Lactic Acid accumulation

When – In beginning of the run upto first ½ km

Remedy – Just run slow & wait for soreness & Lactic acids to be washed out by fresh air

SECOND WIND

Symptoms – Stomach aches

Cause – Diaphragmatic fatique

When –Anytime during the first 5 km, may not appear at all in seasoned runners

Remedy – Run with shallow superficial breathing, so as to rest the diaphragm for 5-10 mins

THIRD WIND

Symptoms – Pain in any joint (Neck, shoulder, back, ankle, ps from previous running

Cause – Lactic Acid accumulation

When – After 5 Km anytime depending on previous runs in the week

Remedy – Breathe slowly & deeply for about 10 mins for lactic acids to be washed out by respiratory mechanisms.

FOURTH WIND

Symptoms – Reduced alertness, Altered conscious state, a feeling of high, with forgetfulness of route, how many km covered, how much more left, etc

Cause – Relative Hypoxia (insufficient O2 delivery) as compared to requirement of long running.

When – Towards the end of the run, say after 15 km – 25 km

Remedy – Breathe in deep & hold the breath for optimum absorption, Do this for a few breaths intermittently till u feel more alert.

FIFTH WIND

Symptoms – Reduced alertness, Altered conscious state, a feeling of high, with forgetfulness of route, how many km covered, how much more left, etc

Cause – Relative physiological cardiac Insufficiency, the heart is unable to supply blood flow as much as the constantly running muscles need.

When – Towards the end of the run, After 20km, or in the not so seasoned, earlier.

Remedy – Slow down the pace of running for 10 mins till heart recovers.

PS:

This study is an original research by Dr. Rao & the terms used in the above article represent Dr Raos personal choice of denotions.  

Important Note: 

'ACCS' is a technical term to denote Dr Raos art of Advanced Unarmed Combat & CQB.

 Dr Raos have trained thousands of Indian forces under invitation by the top brass in Advanced Unarmed / Close Quarter Combat. However it may be noted that the word 'ACCS' Or the ACCS Website has no relation to the Indian Forces or Police. ACCS denotes Dr. Raos Art of Close Combat. 

No Civilian shall be taught the Close quarter military skills of ACCS.

Few Select Civilians are sometimes taught Self Defense Skills of UNARMED COMBAT after Security screening.

Besides the Directors of ACCS, no civilian is authorized OR qualified to teach ACCS. UCCA has a few Special Forces (retd) Army Officers.The restricted content of ACCS is taught during Dr. Raos courses (for the Indian forces) only by Ex Services UCCA Instructors .

ACCS has no connection to any Traditional Martial Art.

Traditional Martial Arts have no place in Military Close Combat situations.

We are not affiliated to any traditional body nor give any affiliation to any traditional body.

Held in High regard by the Indian Army HQ with Chief of Army Staff Appreciation, Indian Police (Director General Police Appreciation), International (20 Special Forces UAC Instructors from World over)

The UCCA is a class beyond Traditional Martial Art Orgs.  

We are non commercial, non competitive & non traditional.

We are totally committed to serving the Indian Forces.

Our entire work in modernization of Close Quarter Combat over 12 years has been without compensation, as a SERVICE TO THE NATION

One Enemy. One Chance.

One Strike. One Kill !