Positive mind and Negative splits. ✌🏼
A negative split is a strategy that involves completing the second half of a workout faster than the first half.
Here’s one of my favorite negative split training strategy for completing 11K in an hour.
- Warm Up
- Easy 6K in 35 minutes (pace between 06:00-05:45)
- Gradually increase pace for the next 5 kms and finish fast. (05:25, 05:20, 04:45, 04:40, 04:30)
- Cool Down
This is a disciplined technique to progressively increase speed, to conserve energy for the 2nd half of the workout and to finish strong. 👊🏼
When you tell people you’re eating healthier, running more often these days, regularly working out, the response is mostly positive and encouraging.
However, you’ll also come across people who’ll say things to you like “how can you eat that shit everyday?” “Oh come on, one more drink?..” “You’re no longer fun” “How boring …!” “Live a little” “You are not what you used to be” “Who gets up at 5 o clock on a Sunday morning?” and all the other mundane reactions and responses.
Trust me, don’t take them personally. You are doing what is best for you and hopefully your friends or family members are doing the same for themselves.
No one will understand the lifestyle that YOU want to LIVE – so don’t let anyone talk you out of your dreams. Don’t EVER let that happen.
Let’s not waste another day breathing in toxic air. Take in who and what feels good and discard the rest.
Inhale good shit, exhale all the bullshit.
P R – Two letters that make every runner smile 😬😬
Today I ran a 5K PR in 21 minutes 11 seconds as part of #NYRR Virtual Racing powered by #Strava. It feels AWESOME 😎
I still have a long way to go if I have to beat 5K < 20 minutes. That’s tough, but nothing is impossible. 🤭🤭
To get these results you must focus on your diet, training and recovery.
Sometimes it is okay to cheat on your diet plan or to skip a couple of training sessions.
If you can train well and stick to clean eating 90% of the times then you can say that you’ve achieved your goals and you’ll definitely get the desired results.
The purpose of your training should be about progress, not perfection. If you’re consistent, it is VERY EASY to get those results (I am saying this after completing 12 weeks of my Bodyweight Training successfully). 🤸🏻♂️
Most importantly, listen to your body, drink lots of water, get peaceful sleep every night and stick to your plan.
It’s EASY isn’t? 😀😀
Last week I shared some insights on Warming Up and why it is so important to do it BEFORE every workout.
Similarly, a Cool-down session is equally important and must be performed AFTER every workout.
Cool-down is a bunch of exercises with lighter intensity, which when performed immediately after a workout helps gradually bring the heart rate back to its resting rate – thereby reducing stress on the heart.
It could be a jog or a walk followed by some stretching or yoga. It will help reduce post-workout soreness and may prevent injury.
It happens most of the times that you are already tired post-workout and you tend to skip on those 5-10 minutes of quickie cool down exercises. Don’t do that.
I recommend to spare some time out for allowing your body to cool down, followed by which you can get re-hydrated and rest well. If you take care, it’ll help recover your muscles and your body will surely reward you for it.
S l o w D o w n. C a l m D o w n.
D o n t W o r r y. D o n t H u r r y.
T r u s t T h e P r o c e s s. 👍🏼
Close your eyes and imagine the best version of you possible. That’s who you really are. Let go of any part of you that does not believe it. 🤗
S k y above. E a r t h below.
P e a c e within. 🙏🏻
Today, I performed 108 rounds of Surya Namaskars (Sun Salutations) to celebrate the International Yoga Day, followed by some breathing exercises for a quick burst of energy and alertness.
Last week I shared some insights on Box Breathing technique to heighten performance and concentration and to relieve stress. 🧘🏻♂️
Here’s another one.
This one’s a perfect replacement for coffee. It can be done first thing in the morning or during an afternoon energy slump for a quick burst of energy and alertness.
1. Maintain an aligned posture and be at ease. Now inhale for 6 seconds (from Nose) and let the air fill your lungs.
2. Open your mouth slightly and exhale for 2 seconds
Repeat 4 times or up to 1-2 minutes.
D O N T S T R E S S.
Everything will be S U P E R D U P E R. 👍🏼👍🏼
#RunwithRaah 🏃🏻♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Challenge yourself daily and you will be amazed with Results!
You will visibly see the difference in how you look and in your strength if you progressively do more reps, use harder exercises, do more sets and rest less between sets.
Now in order to improve your fitness level, you will need a lot of time and patience. Impatience and hunger for quick results may lead to Failure (in the form of an injury or in achieving your goals). 😏
Best advice is to give your Goals sometime and you’ll see the results for sure.
This is how I plan my week:
– Make a weekly workout plan
– Check all the workouts that are done ✅
– Rate each workout on a scale of 1-5 and calculate an average by the end of the week.
– Re-evaluate and adjust next week’s schedule depending on the average (it helps me understand how I feel post workout).
– Lastly I work on progressively increasing the average.
It is very important to be consistent.
Here’s what Week 8 of my BodyWeight Training looked like.👇🏼
- 150 Jump Squats (180 degree)
- 75 6-Count Burpees
- 200 Mountain Climbers
- 300s Wall Sits
- 75 Up Downs
- 150 Knee Tuck Crunches
- 150 High Plank Jacks
- 120 Sit-Ups
- 150 Leg Raises
- 130 Star Jacks
- 130 Push-Ups
- 130 Butt Kicker Jump Squats
- 130 Triceps Dip
- 300 Punches
Workout 4 😅
- 250 High Knees
- 250 Rockstars
- 150 4-Count Burpees
- 230 Walking Lunges
- 345s Wall Sits
- 75 Push-Up Side Planks
- 100 Sit-Ups
- 80 Leg Raises
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.