Vinod Nathaniel - Doctor & Personal Trainer

Vinod Nathaniel - Doctor & Personal Trainer Ophthalmic Surgeon & Certified Fitness Trainer
Amateur triathlete & Ultra runner
Freelance dietician

Tempo and threshold aren’t twins — they’re cousins with different jobs.Reel tomorrow: breaking it down so even your watc...
27/10/2025

Tempo and threshold aren’t twins — they’re cousins with different jobs.

Reel tomorrow: breaking it down so even your watch will understand. 😉

Running accessories - what do you really need? You voted for this and here we go!“What do you actually need to run? Diff...
26/10/2025

Running accessories - what do you really need? You voted for this and here we go!

“What do you actually need to run? Differentiating what’s real from the influencer buzz 💡🏃‍♂️”

Smartwatches, foot pods, heart rate straps, nasal strips, respiratory trainers like Airofit, hydration bags… all the gadgets promise faster, easier, stronger runs. But here’s the truth:

Smartwatches vs HR Straps: Wrist sensors are convenient; chest/arm straps are more accurate for serious training.

Foot Pods: Great for precise pacing and form data, but they won’t make you faster on their own.

Nasal Strips: Feel easier at low intensity, but don’t boost VO₂ or endurance.

Respiratory Trainers (Airofit, POWERbreathe): Can strengthen breathing muscles and improve fatigue resistance—mostly helpful for beginners or runners with weaker lungs.

Hydration Packs & Pouches: Essential for long runs (>2.5 hours) or trail runs; overkill for short runs. Carry your phone securely based on distance and comfort.

💡 Bottom line: Gadgets can support your training, but real gains come from consistency, smart mileage, intensity, and recovery. Use technology as a tool—not a shortcut.

🏃‍♂️ Every strong runner you see today started with walk-jogs and doubt. The goal isn’t perfection — it’s progress.If yo...
25/10/2025

🏃‍♂️ Every strong runner you see today started with walk-jogs and doubt. The goal isn’t perfection — it’s progress.

If you can now jog 80% of your 3K, build mileage slowly, add short intervals weekly, and hit 2:10 for your half marathon, you’ve already left the beginner zone behind.

Now comes the fun part — chasing sub-2. Your friends will be 800m intervals and tempos.

But remember: the goal isn’t just to finish faster — it’s to build the engine that can run forever. 💪If you feel mild joint pain, don't be afraid to reduce mileage and cut out intervals immediately - wait for it to heal with appropriate physiotherapy.

Subscribe to for special perks, online consultation and further advice in DM.

So which one shall we discuss next?
23/10/2025

So which one shall we discuss next?

Most runners think endurance = heart + lungs 💓🫁But here’s the truth — running performance depends on how well your muscl...
23/10/2025

Most runners think endurance = heart + lungs 💓🫁
But here’s the truth — running performance depends on how well your muscles, heart, and lungs work together.

🏃‍♂️ Your heart can pump more efficiently with training — that’s cardiovascular fitness.
🌬️ Your lungs can exchange oxygen better — that’s respiratory fitness.
💪🏻 But your muscles still need the strength and fatigue resistance to use that oxygen effectively.

That’s why you can’t keep running faster just because your heart and lungs are strong — and why training extremes don’t work 👇

⚡ Too many tempo runs: your heart and lungs improve, but your muscles and tendons never fully recover — you’ll feel “flat” and fade midway through a race.
🐢 Only easy runs: your muscles build aerobic durability, but your lungs never adapt to higher oxygen demands — you’ll gas out the moment you push pace.

⚠️For example, you may be comfortable running at 140 bpm, but in racing situations when you take it to 160bpm, you have a high chance of collapsing because you have not trained at that pace!🎯

The sweet spot is balance.

❤️ Race at a heart rate just 10–20 bpm above your easy pace.
💪🏻 Build mileage steadily so your legs don’t give up before your lungs do.
🫁 Add controlled tempos and intervals so your breathing and stride stay efficient under effort.

Running isn’t just about a strong engine — it’s about tuning every system to perform together on race day.

22/10/2025

Idhu ennaya periya thollaiya pochu.. 🤯 oru side la veyil mandaya polakkudhu 🥵.. innoru side la indha coach ku velai illama target panraan 🎯

Ageing after 40s depends on how well you maintain joint mobility just like your other organs. (First time trying A I vid...
22/10/2025

Ageing after 40s depends on how well you maintain joint mobility just like your other organs. (First time trying A I videos- if you feel the form is incorrect, look it up on YouTube or ask me to make a video on it in the comments.)

Here are some exercises I've been doing the past 2 years that you can try:

🧍‍♂️ 1️⃣ Indian Deep Squat (2 min hold daily)

Keeps hips, knees, and ankles supple

Improves digestion and circulation

Restores natural movement patterns
✅ Tip: Keep feet flat, chest tall, and breathe calmly.

🐍 2️⃣ Spinal Wave or Cat–Cow Flow (1–2 min)

Mobilizes each vertebra, maintaining spinal fluidity

Prevents stiffness from sitting or surgery posture
✅ Tip: Move slowly — from tailbone to head, inhaling on extension, exhaling on flexion.

🦶 3️⃣ Single-Leg Balance with Reach (30 sec/side)

Trains balance, ankle stability, and reflex control

Activates deep stabilizers that weaken with age
✅ Tip: Stand on one leg, reach opposite hand in different directions (like a mini clock).

🦵 4️⃣ Cossack Squat or Lateral Deep Step (5 reps/side)

Preserves hip adductor mobility and knee alignment

Builds lower-body control through full range
✅ Tip: Keep heel down, go as low as you can without pain, chest upright.

💡 Bonus: Hanging from a Bar (30 sec daily)

Decompresses the spine and shoulders

Keeps grip, shoulder, and thoracic mobility youthful
✅ Tip: Passive hang first, progress to scapular pull if comfortable.

If you want more exercises like this, comment below!

Address

Gift Of Sight Nursing Home, Simco Meter Road
Tiruchirappalli
620021

Opening Hours

Monday 1pm - 3pm
Tuesday 1pm - 3pm
Wednesday 1pm - 3pm
Thursday 1pm - 3pm
Friday 1pm - 3pm
Saturday 1pm - 3pm

Telephone

+914312459275

Website

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