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. πŸ’ͺ🏼

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.Here’s what Week 7 of my BodyWeight Training looked like.πŸ‘‡πŸΌ

Workout 1 πŸ˜…

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

Workout 2 πŸ˜…

  • 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 πŸ˜…

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

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.
#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Week 3 – Bodyweight Training

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Train like an Athlete,
Eat like a Nutritionist,
Sleep like a Baby,
Win like a Champion πŸ’ͺπŸΌβ €β €β €β €β €β €β €β €β €

Nothing will work unless you doβ €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €β €

Week 3 was super-challenging. Although workouts 4 and 5 were beyond my comfort zone (not anymore), I β€œsomehow” managed to finish them. Challenges and the level of difficulty is what makes these workouts interesting, and overcoming them makes me STRONGER. πŸ’ͺπŸΌπŸ˜¬β €β €β €β €β €β €β €β €β €

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. πŸƒπŸ»

β €β €β €β €β €β €β €β €β €

I feel overwhelmed with my last week’s achievement and I’m happy to share 😬

Workout 1β €β €β €β €β €β €β €β €β €

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

Workout 2β €β €β €β €β €β €β €β €β €

  • 180s Low Plank
  • 180 Mountain Climbers
  • 180s High Plankβ €β €β €β €β €β €β €β €β €

Workout 3β €β €β €β €β €β €β €β €β €

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

Workout 4 πŸ˜…β €β €β €β €β €β €β €β €β €

  • 100 Flat Out Burpees
  • 100 High Kneesβ €β €β €β €β €β €β €β €β €

Workout 5 πŸ˜…β €β €β €β €β €β €β €β €β €

  • 130 Jumping Jacks
  • 130 Push-Ups
  • 130 Jump Squats
  • 130 Leg Raisesβ €β €β €β €β €β €β €β €β €

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

Happy Workout. Happy Running. πŸ˜€

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

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. πŸ’ͺ🏼

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 ❀️ Planks and you should too πŸ‘πŸΌ

Happy Workout. Happy Running. πŸ˜€
#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Lactate-Threshold Run πŸƒπŸ»

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The most challenging and one of my favorite is a faster-paced Run at a hard but comfortable pace, also known as Tempo Run.

A layman’s definition of lactate threshold is a point at which your body starts feeling over-tired and/or you are low on energy.

By training at a higher intensity (at a faster-constant pace through out your run), you will be able to increase your tolerance limits and extend your threshold gradually.

As a result, you will be able to run faster for a longer period before fatigue sets in.

My Tempo Run sessions last for about 30-60 minutes, at least once every two weeks. It includes pre-run warm ups and post-run stretches.

IM me if you would like to know your current Threshold Limits✌🏼 ..

Happy β€œTempo” Running ☺️

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

A run begins the moment you forget you are running.

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Often running long distances challenges not just your physical endurance but also your mental ability to tackle those long hours.

Although your long distance pace is a slow one (make sure it is), it also requires you to run with your mind.

If you think a run is tough, you’ll actually find it tougher.

Before you start your run visualize all the good things possible and think about finishing strong. And you know what? You will.

So go have a great long run πŸ‘πŸΌ

Stay hydrated and please do not (never-never) skip your post-run stretches.

Happy Running ☺️

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Running is an addiction

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I am addicted to just one thing in life i.e. to the feelings associated with the end of a long run.

I love feeling empty, clean, worn-out, and sweat-purged. Love the good ache of the muscles that have done me proud.

In the last couple of years running has become my meditation, mind flush, cosmic telephone, mood elevator and a lot more.

Also, remember, this feeling you get from a good run is far better than the feeling you get from sitting around and wishing you were fit.

So get up and get running. 😊☺️

#RunwithRaah πŸƒπŸ»β€β™‚οΈ

Training Plan for Tata Mumbai Marathon 18′

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Here’s the journey on how I got from Goal setting to go-getting in the 15th edition of Tata Mumbai Marathon.

Goal Setting

βœ“ Improve on my previous best Marathon timing of 03:53:06
✘ Go for a sub 03:40:00 Marathon (missed this one by 3 minutes and 43 seconds)

Training Tracker

Completed 73 out of 76 planned sessions and skipped 3 Long Distance runs.

Training Plan – TMM 2018

Race Day Results

IMG_0555

42.2 kms in 03:43:43

Rank-TMM2018

Although I missed a Goal this year, I achieved another.
For me it’s not just about achieving goals – that is something I can always try again and again. More important to me is – to be better than I was yesterday.

A failed goal is success in progress.

It feels good when you Run Hard and Finish Strong. I finished the Tata Mumbai Marathon 18′ in 03:43:43 beating my previous best by 9 minutes and 23 seconds.

Now it’s time to recover, celebrate and plan for the next year.

R U NΒ Β  E N D SΒ Β  R U N N I N GΒ Β  D O E S N ‘ T

#RunwithRaah