U.P. criminal arrested after shoot-out; two cops hurt

first_imgAn Uttar Pradesh-based criminal was arrested after a shoot-out in the early hours of Saturday on Mehrauli-Badarpur Road in the Capital. Two police officers were injured in the operation.Deputy Commissioner of Police (south-east) Chinmoy Biswal said wanted criminal Harendra Nagar alias Harendra Pradhan (36), who had allegedly killed land mafia Moti Goyal on April 16 in Barola village over a property dispute, has been arrested after a brief exchange of fire.Trap laid after tip-offThe police said they received a tip-off that Pradhan, who has a bounty of ₹25,000 on his head, would go to Mehrauli via MB Road, following which a team was formed and a trap was laid.“Around 6.30 a.m., a car was spotted on the road and it was followed by the police party. The driver sped the car but the picket staff blocked it using barricades,” said Mr. Biswal.The police team then approached the car, opened the left door and asked Pradhan to surrender, but he opened fire at the officers with his carbine.The policemen managed to snatch the carbine after which Pradhan came out from the right door of the car and fired at the officers with a pistol; the police fired back. “The officers then overpowered him, snatched his pistol and managed to nab him,” said Mr. Biswal.In the operation, two officers — Sub Inspector Yogesh Tanwar and Head Constable Ravi — got injured while adjusting the barricades, the police said.Criminal recordDuring interrogation, Pradhan, who has 13 criminal cases registered against him, allegedly told the police that he met Goyal in Dasna jail in 2008. Goyal told him that he wanted to work with a person who could help him in land grabbing.The two started working together but later Goyal started avoiding him and stopped giving him his share. This enraged Pradhan and he decided to eliminate Goyal. He was shot seven times, allegedly by two contract killers identified as Rahul and Amit. The duo was arrested on April 25 but Pradhan managed to escape by firing at U.P. police officers.last_img read more

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Four killed in clashes in West Bengal

first_imgFour men were killed and several injured in North 24 Paraganas district of West Bengal in clashes between BJP and Trinamool workers on Saturday night. Three of the dead were BJP workers, while the other was a Trinamool member. The deceased were identified as Sukanta Mandal, Pradip Mandal and Tapan Mandal of the BJP and Kayum Mollah of the Trinamool.The parties blamed each other for the violence at Bhangipara of Sandeshkhali block, about 80 kilometres south of Kolkata.According to a post by BJP, at least 18 of their supporters are missing. The BJP said Trinamool cadre attacked their activists following a scuffle over removal of saffron flags. “They opened fire indiscriminately killing three of our cadres. Kayum Mollah was shot by Trinamool activists only,” said Sayantan Basu, a BJP leader.However, Trinamool leaders said armed BJP activists had attacked their members and killed Mollah.“Kayum Mollah was hacked to death by BJP. He was shot too. BJP bringing outsiders to attack us,” said TMC leader Jyotipriya Mullick.Reportedly, TMC cadres attacked BJP activists in retaliation. However, police administration has not issued any statement.Trouble was brewing in Sandeshkhali, albeit in a different area, over last few days as a senior Government official was beaten up. Incidents of sporadic violence was reported.Leaders of both parties are expected to visit Sandeshkhali on Saturday which may trigger more commotion.last_img read more

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MAKE IT TO A MARATHON

first_imgGet ready for that runners high with our halfmarathon plan drawn just for you.Whether youve run before or not, training for an upcoming race can give your workout a purpose, so you have the motivation to keep going. Running a marathon can reveal to you, your hidden reserves of strength, determination and focus. Plus, its one of the best ways to stay fit and in shape. The best thing about running is that you dont need to develop a new skillunlike, say cycling or swimming. Use our plan to train for a halfmarathon in the coming season, and youll be raring to go even before the race is flagged off. Keep in mind that to get into your fittest form for the long haul, you need to train for a minimum of two months.RUN FOR LIFERunning is a foolproof cardio workout which clears your mind and boosts health. Scientists in California found that middle-aged people who ran for 40 minutes a day (a total of about 5 hours per week) lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and non-runners for 21 years. The runners didnt just get hit less by heart disease they also developed fewer cases of cancer, neurological diseases and infections. Why? Because aerobic exercise keeps the immune system young. Also, research shows that runners are at a lower risk of osteoarthritis than those living a sedentary lifestyle.Your Safety Checklist Keep these things in mind before you begin this programmeConsult a doctor, especially if you have been unwell recently, have a health condition or are overweight. If you are not a workout regular, start small. Begin with brisk walking and then slowly graduate to jogging. Try to practise on a soft surface like a mud track as opposed to concrete, to ward off the risk of injures.Scan your FormThe right gait is crucial to prevent aches and injuries when you run.1 Relax your neck and shoulders. Keep neck straight, not tilted up or down. Dont pull your shoulders up towards your ears, but, roll them back and down. 2 Sway your arms forward and back (not side-to-side), keeping your elbows at 90 degrees. Keep your fists slightly open, but not clenched. That can tire your muscles. 3 Land on your midfoot and not on your heel. This minimises the impact on your ankles and knees from hitting the surface. Land gently and roll your foot off the ground onto the toes. 4 Draw your navel in towards the spine and look straight ahead. Never tilt your neck too low or high. 5 Breathe at a normal pace from your nose and mouth. Keep your jaw muscles relaxed and your mouth slightly open.3 Reasons to Warm Up! 1 Cold muscles do not absorb shock or impact as well, and are more susceptible to injury. So you need to warm them up gradually to reduce your risk of injury and the aches and pains that come with exercise. When you warm up, your circulatory system pumps oxygenrich blood to your working muscles, gradually increasing elasticity. During a warm up, you may be able to pick up any niggle or injury and take action before further damage. It prepares you mentally for the long haul. Try: Jog for 5 to 10 minutes and finish with a few dynamic stretches6 Smart StretchesThese static stretches can help relax tight areas after your training. You can do these to cool down. HAMSTRING: Lie down on your back and loop a towel tight around your foot. Extend your leg by using the towel as a stabiliser. Repeat with other leg. SHOULDERS: Bring your right arm across the chest, parallel to the floor with your shoulders down and relaxed. Place your left hand on the right and gently press towards the body. Then, repeat on the left side. QUADRICEPS: Use the wall as support to touch your back with right hand and then hold your right ankle. Keep your hips forward and knees together. Repeat on left side. GLUTES: Using the wall as a support, flex your right knee across your body, towards the left shoulder. Hold. Repeat on the left side. LOWER BACK: Lie down on your back with knees bent. Gently pull both the knees towards your chest, lifting your feet off the floor. Hold for some time and then relax. CALVES: Stand against a wall and place one foot behind the other. Lean your hips forward, with knees slightly bent and heels down. Repeat on opposite side.Food for ThoughtPay heed to what you eat and drink during marathon training.Indulge in high carb and proteins to fuel your workout and training sessions. Load up on complex carbs like wholewheat, oatmeal, fruits and wheat flakes. A good source of proteins for non-vegetarians is poultry and fish; soya, tofu and dairy products for vegetarians. Include healthy fats by having a handful of almonds, walnuts, pistachios and avocados. Eating less fat may increase the risk of injuries in competitive female runners, according to researchers at the University of Buffalo, New York. Women eating less than 20% fat were more likely to suffer injuries than those who consumed at least 31%. Fish oils, Omega-3, or calcium and vitamin supplements may help boost your performance. But check with a doctor before popping these.Try healthy combinations like black gram, green gram sprouts, and lentils like red kidney beans and black-eyed peas to absorb as many nutrients as possible. Avoid refined carbohydrates like refined sugar and white flour. Cut down on excessively spicy and heavy food during this training period.Never start your workout on an empty stomach. Eat at least 30 minutes before you run. Not having enough carbs while working out, leads to depletion of glycogen, so have enough carb-rich foods. Start your day by loading up on fruits like apples and bananas. Have a glass of lemon water to clear your digestive system.You should hydrate well before, during, and after your training. Have at least half a litre of water an hour before the run, 30 ml to 60 ml every 15 minutes and 1 litre or more, after the run. Not just that, dehydration can lead to loss of concentration and fatigue, according to The Journal of Nutrition. Sports drinks and supportive supplements are also a good idea and more so in hot and humid climates as they not only hydrate but also replenish salts and carbs lost from the body and reduce fatigue. Avoid aerated drinks or caffeinated drinks during the run as they can hinder your performance.Gear Up!Pick comfortable clothes in breathable fabrics and shoes which fit comfortably. While shoes offer lateral support and cushioning, some clothing brands have dry technology options that wick sweat quickly. Smart Sneakers Invest in two pairs of good running shoes. Look for shoes that provide forefoot flexibility, cushioning, proper heel and arch support. They must be light weight and have a snug fit to prevent blisters caused by slipping and sliding. Keep more than one pair of trainers and practise in both. Wear cotton socks to wick moisture. Also, keep in mind that its ideal to replace your sneakers every 500 to 800 km. Try Nike Free 4.0, `5,995 upwards, Adidas Supernova Glide 4 `5,805 upwards or Puma Pumagility Elite XT Wns `4,999 onwards. Bounce-Free Bra Get yourself a sports bra for support, and comfortable fitness wear. Try Nikes DriFIT PRO Training Sports Bra `1,595, or Lululemon Athletica `2,080. Sweat-free Clothes Keep yourself sweatproof and stay comfortable. Try Nike Legend Slim Poly Capri, `1,995, Reebok Easy Tone Top, `3,499 and bottoms `1,999On the Big DaySince most races start early, drink 3-4 glasses of water on waking up. Have a high-carb snack like 1 banana, 1 veg sandwich and 1 cup of coffee. Eat at least 2 to 3 hours before the run to prevent a runners stitch (stabbing pain under the lower edge of the ribcage). Tackle it by taking long, deep breathsfocus on pushing air out of your abdomen. This will stretch out the diaphragm muscles, where cramps occur. Try and sustain yourself without a water break for the first 5 km. Be sure not to drink too much as it can cause discomfort. Warm up on a soft surface. In the beginning of the marathon, dont go too fast. Find a pace youre comfortable with and go on like that for the first 2 km. After that, maintain a steady pace for the major part of the run without over exhausting yourself. In the last 5 km, try and push yourself to your limits. Enjoy the run and beat the others with your time!advertisementadvertisementadvertisementlast_img
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