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.
P.S. Goals always get accomplished when they MATTER to you.
Running has taught me that I’m capable of so much more than I ever imagined.
Trust me, running can work wonders for you and your body.
Imagine that day when you can finally say “I did it”, when you can say “I never gave up, I never quit”, where these moments of pain turn into memories and your dreams become reality.
It may take long to reach that moment, but as soon as you get there you’ll thank yourself for the rest of your life.
All you got to do is Start, Today.
Are you an efficient runner? 🤔
Running + Strength Training = Stronger Muscles + Faster Runs – Injuries
If you want to be an efficient runner you have to work on your core & leg muscles and be less prone to injuries. (especially if you are a Full or Half Marathoner) 🏃🏻♂️🏃🏻♀️
Consider supplementing running with strength training exercises. Your training plan must include specific set of exercises that enhances your running skills. 💪🏼
It will help prevent injuries, and make you stronger, faster, and more efficient runner.
My strength training includes mostly Bodyweight Exercises. I don’t need a Gym nor any specific equipment to do these. I prefer doing them at Home or in any open area surrounded by greens ☘️
Let’s HUSTLE. Be the change.
I prefer doing this exercise after my workouts or runs, but you can do so whenever you feel comfortable. When your body is stressed, it breathes faster to take in more air. This technique below is to trick it into a state of relaxation by breathing out longer than you breathe in.
Training your breath is just like any sort of exercise. The more you do it, the better you get at it. 😃😃
Before you start, exhale through your mouth fully, making a whoosh sound and then follow the instructions below.
- Close your mouth and inhale through your nose for a count of 3.
- Hold the breath for a count of 12.
- Exhale through your mouth, again making a whoosh sound, but this time do it for a count of 6.
- Hold again but this time for a count of 6.
Repeat more times as you want. If you can’t hold your breath for the entire time at first, that’s okay.
As you master holding your breath longer over time, you can use the same proportions x4 x2 x2 and start the technique by inhaling for 4 seconds i.e. 4 (Inhale)- 16 (Hold) – 8 (Exhale) – 8 (Hold) and so on. 👍🏼🤗
Focusing on the act of breathing clears the mind of all daily distractions and energy enabling us to better connect with ourselves. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I highly recommend it. ✔️⠀⠀⠀⠀⠀⠀⠀⠀⠀
10K in 46 minutes 11 seconds.
You will have bad days & good days, slow runs & fast runs, group runs & days when you run alone – but it is very important to be consistent.
Today I completed my 10th consecutive day of running at least 10 kms everyday. I couldn’t have finished it better than with a Half Marathon for @ficciflomarathon in Magarpatta City, Pune.
I finished it FAST and STRONG! 👊🏼
Running can do wonders. It did for me. Go Run today. Define yourself.
This breathing technique is a natural tranquilizer for the nervous system. The power of deep calm, easing the body into a state of calmness and relaxation.
1. Close your mouth and inhale through your nose for 4 seconds.
2. Hold your breath for 7 seconds while your muscles tense.
3. Exhale completely through your mouth, making a whoosh sound for 8 seconds and let it all go 😀
Repeat 4-5 times or until you are calm and your heartbeat is back to normal.
This breathing technique works so well for me that it puts me into a relaxed state immediately.
I prefer doing this post my Interval runs and / or High intensity workouts.
It’s not what we do once in a while that shapes our lives. It’s what we do consistently.
Be Patient. Be Consistent. Be Determined.