Are you an efficient runner? 🤔
Running + Strength Training = Stronger Muscles + Faster Runs – Injuries
If you want to be an efficient runner you have to work on your core & leg muscles and be less prone to injuries. (especially if you are a Full or Half Marathoner) 🏃🏻♂️🏃🏻♀️
Consider supplementing running with strength training exercises. Your training plan must include specific set of exercises that enhances your running skills. 💪🏼
It will help prevent injuries, and make you stronger, faster, and more efficient runner.
My strength training includes mostly Bodyweight Exercises. I don’t need a Gym nor any specific equipment to do these. I prefer doing them at Home or in any open area surrounded by greens ☘️
Let’s HUSTLE. Be the change.
Tempo Run: A secret ingredient in a Half or a Full Marathon training plan.
You want to go FAST? Go Tempo!
By including these workouts in your training plan, you’ll gain both Speed and Strength overtime. Tempo Runs have an excellent training effect and should be included in any Half or Full Marathon training plan.
If you cannot sustain a FAST pace for a long period of time then start with 15-20 minutes of Tempo Run and progressively increase the mileage as and when you know you can go longer.
Tempo Runs are not Hard Runs, these are FUN! So, keep calm and stay relaxed, and with the right training you’ll be mentally ready to finish a successful Tempo run.
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.
10K in 57 minutes 29 seconds.
With self-discipline all things are possible. 😃👍🏼
#RunwithRaah 🏃🏻♂️ ⠀
10K in 56 minutes 51 seconds.
True grit is never letting it go. 😃😅⠀
10K in 57 minutes 25 seconds.
If you’re not creating waves, then you’re not pushing enough. 👊🏼