Start Running Today

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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.

#RunwithRaah 🏃🏻‍♂️

The only FAILURE is when you say “I Give Up”

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I set a goal, put out a strategy to keep me on track and I gave it my best shot.

Result: I did not succeed in setting a PR and I have NO EXCUSES for that. I believe it is okay to fail sometimes. 😐

One thing I did not anticipate in my run today is that the 10K Runners would occupy the entire road for the last 3-4 kms and then it is not so easy to run past them at a FAST pace OR to find your way to the finish line.

To fix this, I would remove a couple of minutes from second half of my Negative Split strategy and run the first half slightly quicker. That should compensate for the loss in time towards the end of the race.

⠀⠀⠀⠀⠀⠀⠀⠀⠀

It was my last Half Marathon “Race” attempt this year and in the next two months now I will concentrate on my training plan for TMM 2019. 🏃🏻‍♂️👍🏼

So what to do when you don’t reach your goals? Keep calm and stay relaxed, recover and get back stronger. 💪🏼

PRs will come. If not today, some other day. Don’t ever give up. 🙌🏼 Okay?

#RunwithRaah

Inhale, Hold, Exhale, Hold – Breathing Technique

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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.

  1. Close your mouth and inhale through your nose for a count of 3.
  2. Hold the breath for a count of 12.
  3. Exhale through your mouth, again making a whoosh sound, but this time do it for a count of 6.
  4. 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. ✔️⠀⠀⠀⠀⠀⠀⠀⠀⠀

#RunwithRaah 🏃🏻‍♂️

FICCI Flo Pune Half Marathon 2018| Mumbai Runners #10x10Run 3.0 Day 10

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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.

#RunwithRaah 🏃🏻‍♂️

Take a deep breath and let it go 😀

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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.

Method:

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.

⠀⠀⠀⠀⠀⠀⠀⠀⠀

#RunwithRaah 🏃🏻‍♂️

Week 2 – Bodyweight Training

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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. 💪🏼

Workout 1

  • 50 Pike Push-Ups
  • 225s Low Plank
  • 200 High Knees
  • 225s Wall Sit
  • 75 Triceps Dip
  • 5 Shoulder exercises with progressive weights

Workout 2

  • 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

Workout 3

  • 110 Jumping Jacks
  • 90 Push-Ups
  • 90 Squats
  • 90 Leg Raises
  • 5 Chest exercises with progressive weights

Workout 4

  • 220 Jumping Jacks
  • 80 Tuck Jumps
  • 120 Rockstars
  • 90s Low Plank
  • 90s Low Side Plank Left
  • 90s Low Side Plank Right

Workout 5

  • 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. 😀
#RunwithRaah 🏃🏻‍♂️

Running is an addiction

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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. 😊☺️

#RunwithRaah 🏃🏻‍♂️