PR – 5K – 21:11

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P R – Two letters that make every runner smile ๐Ÿ˜ฌ๐Ÿ˜ฌ

Today I ran a 5K PR in 21 minutes 11 seconds as part of #NYRR Virtual Racing powered by #Strava. It feels AWESOME ๐Ÿ˜Ž

I still have a long way to go if I have to beat 5K < 20 minutes. Thatโ€™s tough, but nothing is impossible. ๐Ÿคญ๐Ÿคญ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Small daily improvements are the key to long-term results. ๐Ÿ’ช๐Ÿผ

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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 youโ€™ve achieved your goals and youโ€™ll definitely get the desired results.

The purpose of your training should be about progress, not perfection. If youโ€™re consistent, it is VERY EASY to get those results (I am saying this after completing 12 weeks of my Bodyweight Training successfully). ๐Ÿคธ๐Ÿปโ€โ™‚๏ธ

Most importantly, listen to your body, drink lots of water, get peaceful sleep every night and stick to your plan.

Itโ€™s EASY isnโ€™t? ๐Ÿ˜€๐Ÿ˜€

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Cool Down

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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. Donโ€™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, itโ€™ll help recover your muscles and your body will surely reward you for it.

S ย l ย o ย w ย  D o ย w ย n. ย  C ย a ย l ย m ย  D ย o ย w ย 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. ๐Ÿ‘๐Ÿผ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

International Yoga Day

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Close your eyes and imagine the best version of you possible. Thatโ€™s who you really are. Let go of any part of you that does not believe it. ๐Ÿค—

S k y above. E a r t h below.
P e a c e within. ๐Ÿ™๐Ÿป

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. ๐Ÿง˜๐Ÿปโ€โ™‚๏ธ

Hereโ€™s another one.

This oneโ€™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.

Method: (6-2)

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 ย S T R E S S.
Everything will be S U P E R ย D U P E R.ย ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ €
#InternationalYogaDay

 

Week 8 – Bodyweight Training

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Challenge yourself daily and you will be amazed with Results!

๐Ÿ˜ฌ๐Ÿ˜ฌ

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). ๐Ÿ˜

Best advice is to give your Goals sometime and youโ€™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 โœ…

– Rate each workout on a scale of 1-5 and calculate an average by the end of the week.

– Re-evaluate and adjust next weekโ€™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.

Hereโ€™s what Week 8 of my BodyWeight Training looked like.๐Ÿ‘‡๐Ÿผ

Workout 1

  • 150 Jump Squats (180 degree)
  • 75 6-Count Burpees
  • 200 Mountain Climbers
  • 300s Wall Sits
  • 75 Up Downs

Workout 2

  • 150 Knee Tuck Crunches
  • 150 High Plank Jacks
  • 120 Sit-Ups
  • 150 Leg Raises

Workout 3

  • 130 Star Jacks
  • 130 Push-Ups
  • 130 Butt Kicker Jump Squats
  • 130 Triceps Dip
  • 300 Punches

Workout 4 ๐Ÿ˜…

  • 250 High Knees
  • 250 Rockstars
  • 150 4-Count Burpees

Workout 5

  • 230 Walking Lunges
  • 345s Wall Sits
  • 75 Push-Up Side Planks
  • 100 Sit-Ups
  • 80 Leg Raises

Each dayโ€™s exercise should have warm-up and cool-down exercises and stretches. โ €โ €โ €โ €โ €โ €โ €โ €โ €

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

Happy Workout. Happy Running.

#RunwithRaah๐Ÿƒ๐Ÿปโ€โ™‚๏ธ โ €

Week 7 – Bodyweight Training

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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. ๐Ÿ’ช๐Ÿผ

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.Hereโ€™s what Week 7 of my BodyWeight Training looked like.๐Ÿ‘‡๐Ÿผ

Workout 1 ๐Ÿ˜…

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

Workout 2 ๐Ÿ˜…

  • 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 ๐Ÿ˜…

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

Each dayโ€™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 ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

Week 3 – Bodyweight Training

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Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion ๐Ÿ’ช๐Ÿผโ €โ €โ €โ €โ €โ €โ €โ €โ €

Nothing will work unless you doโ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €โ €

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I โ€œsomehowโ€ managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. ๐Ÿ’ช๐Ÿผ๐Ÿ˜ฌโ €โ €โ €โ €โ €โ €โ €โ €โ €

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. ๐Ÿƒ๐Ÿป

โ €โ €โ €โ €โ €โ €โ €โ €โ €

I feel overwhelmed with my last weekโ€™s achievement and Iโ€™m happy to share ๐Ÿ˜ฌ

Workout 1โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 200 Walking Lunges
  • 120 Push-Ups
  • 80 Low Plank Knee-to-Elbow
  • 40 6-Count Burpeesโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 2โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plankโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 3โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 100 Pike Push-Ups
  • 300s Low Plank
  • 250 High Knees
  • 300s Wall Sit
  • 75 Triceps Dipโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 4 ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 100 Flat Out Burpees
  • 100 High Kneesโ €โ €โ €โ €โ €โ €โ €โ €โ €

Workout 5 ๐Ÿ˜…โ €โ €โ €โ €โ €โ €โ €โ €โ €

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raisesโ €โ €โ €โ €โ €โ €โ €โ €โ €

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

Happy Workout. Happy Running. ๐Ÿ˜€

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ