Train slower, Run faster!

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You should Train Slower, if your ultimate goal is to Run Faster.

When you Race or set a PB you may not realize this but youโ€™re putting tremendous stress on your bones, muscles, tendons and ligaments. (This is one of the reasons why you tend to feel more tired after a Race then a Long Distance Slow Run). Also, there is a high risk factor involved if you are racing too often.

It is advisable to limit the number of times you run hard if your long-term goal is to run for years without any pain or injury.

Advantages of Training Slow,

1) You can run more often and cover more mileage per week.

2) You are allowing your muscles to get enough oxygen thereby reducing the risks of injury.

3) You are โ€œActivelyโ€ Recovering from those Hard Runs and you may not have to take a day off from running. ๐Ÿ‘๐Ÿผ

So, it is OKAY to Run Slow – especially when you are training for a Long Distance Race (Half or Full Marathon). In fact 80% of my training Runs are designed to be at Slow/Easy Pace and remaining 20% include the Intervals, Fartleks or Tempo Runs (i.e. not more than one Hard Run per week).

You donโ€™t have to compete with any one else. If your goal is to stay FIT then you must build yourself slow and steady. ๐Ÿ™๐Ÿผ Make sure you plan your training runs accordingly – to include a lot of โ€œSlowโ€ running and register for Races only if they are evenly spaced out.

Happy โ€œinjury-freeโ€ Running ๐Ÿ˜ƒ

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

The only FAILURE is when you say โ€œI Give Upโ€

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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. ๐Ÿ˜

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.

โ €โ €โ €โ €โ €โ €โ €โ €โ €

It was my last Half Marathon โ€œRaceโ€ attempt this year and in the next two months now I will concentrate on my training plan for TMM 2019. ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ๐Ÿ‘๐Ÿผ

So what to do when you donโ€™t reach your goals? Keep calm and stay relaxed, recover and get back stronger. ๐Ÿ’ช๐Ÿผ

PRs will come. If not today, some other day. Donโ€™t ever give up. ๐Ÿ™Œ๐Ÿผ 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. ๐Ÿ˜ƒ๐Ÿ˜ƒ

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 canโ€™t hold your breath for the entire time at first, thatโ€™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. ๐Ÿ‘๐Ÿผ๐Ÿค—

Focusing on the act of breathing clears the mind of all daily distractions and energy enabling us to better connect with ourselves. โ €โ €โ €โ €โ €โ €โ €โ €โ €

I highly recommend it. โœ”๏ธโ €โ €โ €โ €โ €โ €โ €โ €โ €

#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ

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

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

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. ๐Ÿ’ช๐Ÿผ

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 โค๏ธ Planks and you should too ๐Ÿ‘๐Ÿผ

Happy Workout. Happy Running. ๐Ÿ˜€
#RunwithRaah ๐Ÿƒ๐Ÿปโ€โ™‚๏ธ