Do Everything YOU Love #10YearChallenge

Leave a comment Standard

“We are what we repeatedly do; excellence, then is not an act but a habit.” – Aristotle

I strongly believe that Consistency is the key to Success. No matter what people say, that change is the only thing that’s constant, but I can agree to disagree.

To me, if you are consistent with what you do; nothing changes really. Even if it did, It can only get better. Now, it all comes down to “what you do”.

If you are consistently following a healthy lifestyle, you will never need a transformation. If you are not there yet, it is never too late to start. (Remember, I am with you) 😃

Don’t just blindly follow a diet that worked for someone else, or workout out of the blue by watching someone else do it. Everyone who inspires you in some or the other way has their own story to tell, they have been doing things consistently for a long time and for that reason it has really worked for them. There is no quick fix or shortcut to a healthy lifestyle.

It took me a while to understand what works for me. Most important is to do what you love to do. You can’t just start running because Run with Raah says running does wonders. You can try it, but, you will do it only if you “like it” – not because it worked for me or anyone else.

Again, the only way you’ll be consistent at something is if you “Do Everything YOU Love”. Understand what you can or want to do, there are tons of ways by which you can lead a healthy lifestyle. It will then become a habit and will stay with you for life. Like it did for me. 🤗

#RunwithRaah 🏃🏻‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀

#10yearchallenge #NotATransformation #HealthyLifestyle #ConsistencyIsTheKey

2018 you were FANTASTIC!

Leave a comment Standard

A DREAM written down with a date becomes a GOAL. A goal broken down into steps becomes a PLAN. A plan backed by ACTION becomes a REALITY. 🤗

Running 2018 kms in the year 2018 – it did scare me a little at first, but when I was successfully putting my plan into action, it seemed rather easy.

They say “All things are difficult before they are easy” and it’s so true. All you need is Patience + Consistency and everything works just fine.

In 2018, I was actively running for 208 out of 365 days in the calendar, on the roads in Pune and Mumbai covering a distance of 2106 kms in around 189 hours and 32 minutes. 🏃🏻‍♂️

I burnt a total of 133157 calories by just running. That’s an average of 640 calories per run for 208 days of running, and an average of 365 calories per day in the calendar year. 🤭😅

My year was FANTASTIC. I hope you had a great year too and are as excited as I’m now for setting “New Goals” for 2019.

Let’s DREAM and set our GOALS on fire.

🔥🔥

Happy Running

#RunwithRaah 🏃🏻‍♂️

⠀⠀⠀⠀⠀⠀⠀⠀

P.S. Goals always get accomplished when they MATTER to you.

3 hours Time Trial @ Race Pace

Leave a comment Standard

The Long Run and how to do it RIGHT! 😃😃

Time Trial @ Race Pace

(04:50 – 05:00 mins / km)

STRATEGY: Negative Splits (1%)

PLANNED:

10K: 49:30

21K: 1:43:27

30K: 2:27:16

35K: 2:51:27

~ 36.3K in 3 hours

ACTUAL:

10K: 49:26 ✔️

21K: 1:43:15 ✔️

30K: 2:27:27 ~✔️

35K: 2:51:34 ~✔️

36.71K in 3 hours ✔️

Ran a total of 37K in 3 hours 1 minute 30 seconds.👇🏼

P.S. With this run I completed 300 kms of running in the month of December. 🤭🏃🏻‍♂️🤗

Yes it was 12 degree C this morning 🥶

⠀⠀⠀⠀⠀⠀⠀⠀⠀

#RunwithRaah 🏃🏻‍♂️

⠀⠀⠀⠀⠀⠀⠀⠀⠀

#TMM2019 #MumbaiMarathon

Week 7 – Bodyweight Training

Leave a comment Standard

If you are a Runner you will understand that we are constantly thriving to work on our Mobility, Strength, Endurance and Speed.

Our Goal as a Runner is to progressively achieve and improve on one or more of the above characteristics.

Into the 7th Week of my BodyWeight Training, I see a major improvement in my Balance while Running. My Steps are more Stable and Coordinated, and I feel my Muscles are getting Stronger. 💪🏼

Overall these workouts have helped me in executing an injury free Running schedule more efficiently. At the same time, Running has helped me get these intense workouts done with ease. I am totally hooked onto this perfect combo of Running + BodyWeight Training.Here’s what Week 7 of my BodyWeight Training looked like.👇🏼

Workout 1 😅

  • 400 Jumping Jacks
  • 80 Flat-Out Burpees
  • 80 Pike Push-Ups
  • 120 Jump Squats
  • 300s Low Plank
  • 300s High Plank

Workout 2 😅

  • 720s Low Plank
  • 360s High Plank
  • 120 High Plank Jacks

Workout 3

  • 180 Touch-Down Lunges
  • 180 Star Jacks
  • 120 Inchworms

Workout 4

  • 150 Flat-Out Burpees
  • 150 High Knees
  • 150 Punches

Workout 5 😅

  • 150 Squat Stars
  • 150 Push-Ups
  • 150 High Plank Leg Lifts
  • 150 High Plank Knee Crosses
  • 150 Russian Twist Hard

Each day’s exercise should have warm-up and cool-down exercises and stretches.

It is important to Stay Hydrated with 2-3L of fluids (preferably Water)

Happy Workout. Happy Running.
#RunwithRaah 🏃🏻‍♂️

Week 6 – Bodyweight Training

Leave a comment Standard

Who said you need a Fancy Gym to Exercise? You just need your Body and some Motivation.

All these exercises can be done anywhere-anytime with proper nutrition.

By now we all know what giving up feels like right, let’s see what happens if we don’t. Yeah?

Progressively leveling up to Week 6👇🏼

Workout 1

  • 200 Walking Lunges
  • 300s Wall Sit
  • 75 Push-Up Side Planks
  • 100 Sit-Ups
  • 50 Leg Raises

Workout 2

  • 200 Mountain Climbers
  • 240s Low Plank
  • 200 Sit-Ups
  • 80 High Plank Knee-to-Elbow

Workout 3

  • 125 Commander Push-Ups
  • 100 Jump Squats
  • 75 Up Downs
  • 100 Knee Tuck Crunches

Workout 4

  • 250 Jumping Jacks
  • 200 Mountain Climbers
  • 150 Rockstars
  • 100 Tuck Jumps

Workout 5

  • 160 Jumping Jacks
  • 150 Push-Ups
  • 150 Jump Squats
  • 150 Leg Raises

Each day’s exercise should have warm-up and cool-down exercises and stretches. Also remember to stay hydrated.

If not now, when?

Happy Workout. Happy Running. 😀

#RunwithRaah 🏃🏻‍♂️

Week 4 & 5 – Bodyweight Training

Leave a comment Standard

Hey Abs,

I may not see you, but I feel you brewing something serious. Can’t wait to finally meet you!

I promise to show you off as soon as I can!! 😉

In the first 3 weeks of my training plan I leveled up pretty well and was looking forward to sustain for a couple of weeks before the workouts get progressively tougher.

Week 4 & 5 were just that; with a similar level of difficulty and just slightly tougher than the previous week’s workout.

Here’s what I did in Week 4 👇🏼

Workout 1

  • 120 Walking Lunges
  • 60 Up Downs
  • 180s Wall Sit
  • 45 Push-Up Side Planks
  • 90 Russian Twist Hard

 Workout 2

  • 120 Low Plank Knee-to-Elbow
  • 120 High Plank Knee-to-Elbow
  • 120 Leg Raises
  • 120 Russian Twist Hard
  • 80 Crunches

Workout 3

  • 60 High Plank Knee-to-Elbow
  • 120 Walking Lunges
  • 90 6-Count Burpees
  • 150 Punches
  • 60 Sit-Ups

Workout 4

  • 500 Jumping Jacks
  • 150 Tuck Jumps
  • 200 Rockstars

Workout 5

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raises⠀⠀⠀⠀

In order to continuously improve, it’s important to push a lil bit every week. One week at a time.✌🏼….and Week 5 👇🏼

Workout 1

  • 180 Touchdown Lunges
  • 180 Star Jacks
  • 120 Inchworms

Workout 2

  • 225s Low Plank
  • 180 High Plank Knee Crosses
  • 225s High Plank

Workout 3

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raises

Workout 4

  • 200 High Knees
  • 200 Rockstars
  • 120 4-Count Burpees

Workout 5

  • 80 Commander Push-Ups
  • 120 Jump Squats
  • 60 Up Downs

Each day’s exercise should have warm-up and cool-down exercises and stretches. Also remember to stay hydrated and follow a healthy nutrition diet.

Never, ever give up 👍🏼

Happy Workout. Happy Running. 😀

#RunwithRaah 🏃🏻‍♂️

Week 3 – Bodyweight Training

Leave a comment Standard

Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀

Nothing will work unless you do⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I “somehow” managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. 💪🏼😬⠀⠀⠀⠀⠀⠀⠀⠀⠀

Above all, these workouts awesomely supplemented with my Running, and I was super-charged for my Half Marathon Run on Sunday. Despite the HOT weather and possibility of getting dehydrated, I finished strong in 1 hour 41 minutes and 26 seconds. 🏃🏻

⠀⠀⠀⠀⠀⠀⠀⠀⠀

I feel overwhelmed with my last week’s achievement and I’m happy to share 😬

Workout 1⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 200 Walking Lunges
  • 120 Push-Ups
  • 80 Low Plank Knee-to-Elbow
  • 40 6-Count Burpees⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 2⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plank⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 3⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 100 Pike Push-Ups
  • 300s Low Plank
  • 250 High Knees
  • 300s Wall Sit
  • 75 Triceps Dip⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 4 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 100 Flat Out Burpees
  • 100 High Knees⠀⠀⠀⠀⠀⠀⠀⠀⠀

Workout 5 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raises⠀⠀⠀⠀⠀⠀⠀⠀⠀

*It is very important to warm-up before each workout and followed by stretching.⠀⠀⠀⠀⠀⠀⠀⠀⠀

Happy Workout. Happy Running. 😀

#RunwithRaah 🏃🏻‍♂️