Positive mind and Negative splits

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Positive mind and Negative splits. โœŒ๐Ÿผ

A negative split is a strategy that involves completing the second half of a workout faster than the first half.

Hereโ€™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. ๐Ÿ‘Š๐Ÿผ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚

Inhale good shit, exhale bullshit.

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When you tell people youโ€™re eating healthier, running more often these days, regularly working out, the response is mostly positive and encouraging.

However, youโ€™ll also come across people whoโ€™ll say things to you like โ€œhow can you eat that shit everyday?โ€ โ€œOh come on, one more drink?..โ€ โ€œYouโ€™re no longer funโ€ โ€œHow boring …!โ€ โ€œLive a littleโ€ โ€œYou are not what you used to beโ€ โ€œWho gets up at 5 o clock on a Sunday morning?โ€ and all the other mundane reactions and responses.

Trust me, donโ€™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 donโ€™t let anyone talk you out of your dreams. Donโ€™t EVER let that happen.

Letโ€™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.

#RunwithRaah ๐Ÿƒ๐Ÿป

Take a deep breath and let it go ๐Ÿ˜€

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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 ๐Ÿ˜€

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.

โ €โ €โ €โ €โ €โ €โ €โ €โ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

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