Telangana Runners

Telangana Runners 🏃‍♂️ Telangana Runners | Uniting runners from cities, towns & villages across Telangana 🌟 Building a healthier, fitter state ❤️

31/07/2026

Wide awake at midnight again? ⏱️

If you missed your afternoon nap but are still staring at the ceiling, exhausted yet unable to switch off, your nervous system is trapped in a loop.

The system that keeps your brain on high alert during the day—the sympathetic nervous system (your “fight-or-flight” response)—is the exact same system preventing you from getting restful sleep. Chronic overuse of this system keeps you wired, making uninterrupted rest physically impossible.

The solution? You have to use a needle to remove a needle. 🪡

Here is the paradox: Acute exercise initially stimulates the sympathetic nervous system. However, engaging in consistent, moderate-to-long duration endurance training forces a profound biological adaptation. It ultimately enhances parasympathetic nervous system tone—your body’s crucial “rest and digest” mode—while simultaneously suppressing chronic sympathetic overdrive.

You aren’t just wearing your muscles out; you are giving your brain the biological permission to finally shut down.

This isn’t just about feeling tired. Chronic sleep deprivation (sleeping fewer than six hours) is a highly documented, direct risk factor that significantly increases your risk of myocardial infarction (heart attacks) and coronary heart disease.

Build your endurance to reclaim your sleep, drastically reduce your cardiovascular risk, and protect your heart.

Support our vision to prevent heart disease before it starts. Start building endurance into your daily life and join us at the Cardiac Rehab Run! 🏃🏽‍♂️💨
References

Wei, R., Duan, X., & Guo, L. (2022). Effects of sleep deprivation on coronary heart disease. The Korean Journal of Physiology & Pharmacology, 26(5), 297–305. https://doi.org/10.4196/kjpp.2022.26.5.297
Cited by: 29

📧 [email protected]
🌐 www.TelanganaRunners.com

Dr Muralidar Babi, MBBS, MD (CMC Vellore)
Founder, Cardiac Rehab and Telangana Runners

31/07/2026

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“Pregnant? Sit down. Stay home.” This is the advice nearly every active woman in Telangana hears the moment she announce...
29/07/2026

“Pregnant? Sit down. Stay home.” This is the advice nearly every active woman in Telangana hears the moment she announces her pregnancy. It comes from love. But it is tradition, not medicine.

Here is what ACOG and WHO actually say. Recreational and competitive athletes with uncomplicated pregnancies can remain active, continuing their usual exercise routines and modifying only as medically advised. Pregnancy is not an illness.

The real rule is not stop, and it is not push harder either. The rule is maintain, do not escalate. If you were already a 10 kilometer runner, staying a 10 kilometer runner is the goal. This is not the time to chase a new distance or a new personal best.

Here is why it naturally feels harder as pregnancy progresses. The hormone relaxin loosens your joints, and running costs 10 to 15% more energy for the same pace. Slowing down happens on its own. It is not a failure.

Meanwhile, enforced rest carries its own real risk, gestational diabetes, hypertension, excess weight gain, and anxiety. Many women stop out of fear, not medical necessity.

Of course, safety always comes first. Stop and call your doctor if you notice bleeding, painful contractions, fluid leakage, breathlessness before exertion, dizziness, chest pain, or calf swelling.

Stay active. Stay guided. Do not disappear indoors the moment you see two lines on a test.

Join our vision to prevent early heart attacks and support the Cardiac Rehab Run.

📧 [email protected]
🌐 www.TelanganaRunners.com

Dr Muralidar Babi, MBBS, MD (CMC Vellore)
Founder, Cardiac Rehab and Telangana Runners

SMR @ Botanical Garden
26/07/2026

SMR @ Botanical Garden

24/07/2026

If you block your nose and mouth with your own hands right now, you can hold it for a few seconds. Then your brain takes over. It forces your hands away. You have no real choice in the matter.

Now imagine that exact same thing happening while you are asleep, except there are no hands involved. Your airway does it to itself.

This is what severe snoring actually is. A micro suffocation happening inside your own body, night after night. During these moments, there is nothing wrong with your blood supply, your heart, brain, and every other organ are still receiving it normally. The problem is what that blood is missing. Oxygen.

Your brain senses the drop and does exactly what it did with your hands, it forces a way out. It triggers your stress system and pulls you out of sleep, fully or partially, just enough to breathe again before letting you drift back off. Then the cycle repeats. Again and again, all through the night.

You technically slept. But you didn’t really sleep.

This isn’t just about feeling tired the next morning. Research links this repeated cycle of oxygen drops and stress surges to real, measurable increases in the risk of hypertension, atrial fibrillation, and heart attacks over time.

Here’s the good news. This is preventable. Building endurance and improving fitness is one of the most effective ways to reduce snoring severity and protect your heart from this nightly cycle.

Join our vision to prevent early heart attacks. Support the Cardiac Rehab Run.

📧 [email protected]
🌐 www.TelanganaRunners.com

Dr Muralidar Babi, MBBS, MD (CMC Vellore)
Founder, Cardiac Rehab and Telangana Runners

Stop chasing your heart rate zone. The number on your wrist may be quietly misleading you. 🏃⌚Fitness watches have become...
22/07/2026

Stop chasing your heart rate zone. The number on your wrist may be quietly misleading you. 🏃⌚

Fitness watches have become one of the most trusted tools in modern training. But there’s a science behind them that almost nobody explains, and it matters more than you think.

These watches are actually very accurate, under one condition. Validation studies confirm that wrist worn optical sensors measure heart rate reliably at rest, during warm up, and during steady state exercise. The moment high intensity, high motion activity begins, accuracy declines.

Why? Arm motion, sweat under the sensor, changing contact pressure, and shifting blood flow all interfere with the optical signal your watch depends on. This isn’t a flaw in your device. It’s simply the physics of measuring a pulse through skin while your whole body is in motion.

Here’s what this means for you.

Never compare your heart rate to your training partner’s. Two people running the identical workout at the identical pace can show very different heart rates, and that reflects each person’s unique cardiovascular adaptation, not who is fitter.

And that unbelievable max heart rate sitting in your workout summary, the one you’re certain you never actually hit? In most cases, that’s a brief motion artefact registering as a single extreme spike, recorded as your maximum for the entire session.

It’s also worth remembering that these are consumer devices, not medical instruments. Accuracy varies between brands, and even between editions of the same brand. Your home blood pressure monitor has the exact same limitation, two readings taken seconds apart can genuinely differ.

None of this means your watch is useless. Use it to notice trends over time, not to chase an exact number in the moment.

Stop chasing a number your watch invented. Your effort is real.

Trust your discipline, not your device. Join the Cardiac Rehab Run. 🏃

Run with Science. 🏃

20/07/2026

Almost every sports injury traces back to one specific muscle movement, one most people have never even heard of. It’s called eccentric contraction, and understanding it changes how you think about soreness and injury forever.

Here’s the science. When a muscle contracts, it shortens. When it relaxes, it lengthens. Most people assume the injury or the soreness comes from the shortening, the hard, straining part of a lift. That assumption is wrong. Research consistently describes excessive strain during eccentric contraction, the lengthening phase, as the general mechanism behind muscle strain injuries. This isn’t a minor detail either, hamstring strains alone, the textbook example of an eccentric-contraction injury, account for close to 40% of all muscle injuries in professional sport.

Think about squat soreness. You’d assume the tear happens on the way up, when your thighs are straining to push you upright. It doesn’t. The microscopic damage happens on the way down, while your thigh muscles are lengthening under load to control your descent.

The same is true for a bench press. The soreness isn’t from pushing the bar up, it’s from lowering it back down to your chest, under control.

Now that you know this, stop training just one half of the movement. Focus on both, the concentric push and the eccentric lower, because your muscle is working, and can be injured, in both directions.

Save this. Share it with your training partner.

📧 [email protected]
🌐 www.TelanganaRunners.com

Dr Muralidar Babi, MBBS, MD (CMC Vellore)
Founder, Cardiac Rehab and Telangana Runners

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