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.
Into the 2nd Week of my Training, I already feel a lot more energetic and I really like the idea of getting most of the workout done without any extra equipment (using my own Bodyweight).
This week was tough (in a good way) with more reps, more volume and more difficult variations (progressively overloading) and since I was recovering from an Ankle Injury; I had to reduce miles and be more careful while running at a quicker pace.
In contrast to Week 1, I added some weight training exercises to work on my Shoulder, Biceps and Chest muscles. Overall, this was one of the most challenging and super-efficient workout so far.
Here it is. 💪🏼
- 50 Pike Push-Ups
- 225s Low Plank
- 200 High Knees
- 225s Wall Sit
- 75 Triceps Dip
- 5 Shoulder exercises with progressive weights
- 105 Mountain Climbers
- 120 Sit-ups
- 60 High Plank Knee-to-Elbow
- 150s Low Plank
- 60s Low Side Plank Left
- 60s Low Side Plank Right
- 5 Biceps exercises with progressive weights
- 110 Jumping Jacks
- 90 Push-Ups
- 90 Squats
- 90 Leg Raises
- 5 Chest exercises with progressive weights
- 220 Jumping Jacks
- 80 Tuck Jumps
- 120 Rockstars
- 90s Low Plank
- 90s Low Side Plank Left
- 90s Low Side Plank Right
- 60 Push-ups
- 80 Jumping Jacks
- 60 Up Downs
*It is very important to warm-up before each workout and followed by stretching.
Yes, I ❤️ Planks and you should too 👍🏼
Happy Workout. Happy Running. 😀
I am addicted to just one thing in life i.e. to the feelings associated with the end of a long run.
I love feeling empty, clean, worn-out, and sweat-purged. Love the good ache of the muscles that have done me proud.
In the last couple of years running has become my meditation, mind flush, cosmic telephone, mood elevator and a lot more.
Also, remember, this feeling you get from a good run is far better than the feeling you get from sitting around and wishing you were fit.
So get up and get running. 😊☺️
Here’s the journey on how I got from Goal setting to go-getting in the 15th edition of Tata Mumbai Marathon.
✓ Improve on my previous best Marathon timing of 03:53:06
✘ Go for a sub 03:40:00 Marathon (missed this one by 3 minutes and 43 seconds)
Completed 73 out of 76 planned sessions and skipped 3 Long Distance runs.
Training Plan – TMM 2018
Race Day Results
42.2 kms in 03:43:43
Although I missed a Goal this year, I achieved another.
For me it’s not just about achieving goals – that is something I can always try again and again. More important to me is – to be better than I was yesterday.
A failed goal is success in progress.
It feels good when you Run Hard and Finish Strong. I finished the Tata Mumbai Marathon 18′ in 03:43:43 beating my previous best by 9 minutes and 23 seconds.
Now it’s time to recover, celebrate and plan for the next year.
R U N E N D S R U N N I N G D O E S N ‘ T
Recovery days are just as important as training days. After you workout, your body begins to rebuild, getting fitter and stronger. Active recovery works best for your joints and muscles, so move around and stay loose.