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Emotion Management

Emotion management is the ability to recognize, understand, and regulate your emotions effectively. It empowers you to stay calm under pressure, make thoughtful decisions, and maintain healthy relationships. Mastering this skill can enhance your mental well-being and overall resilience.

Warm up moves and rotations 
before Run

Warming up is to prevent injuries and improve your performance with some light cardio and dynamic stretches to get your blood flowing and muscles ready for the run. Remember, a good warm-up can make all the difference in your running performance.

Running Injuries  Part 3

Running Injuries

  • Part-1 Why running injuries happen?

  • Part 2- Which types of running injuries are there?

  • Part 3-How you can manage these running injuries?

Video is created for novice runners or runners having less experience. Experienced runners can share their experience on their running journey and any injury if they had in past. Always put safety on top priority. For any support don’t hesitate to discuss.

​

Thank you!!

-Prashant Raut

  Ironman Comrade, Certified triathlon and running coach

​Running Injuries Part 2

Running Injuries

  • Part-1 Why running injuries happen?

  • Part 2- Which types of running injuries are there?

  • Part 3-How you can manage these running injuries?

Video is created for novice runners or runners having less experience. Experienced runners can share their experience on their running journey and any injury if they had in past. Always put safety on top priority. For any support don’t hesitate to discuss.

​

Thank you!!

-Prashant Raut

  Ironman Comrade, Certified triathlon and running coach

Running Injuries Part 1

Running Injuries Part-1

  • Why running injuries happen?

  • Part 2- Which types of running injuries are there?

  • Part 3-How you can manage these running injuries? Video is created for novice runners or runners having less experience. Experienced runners can share their experience on their running journey and any injury if they had in past. Always put safety on top priority. For any support don’t hesitate to discuss.

​

Thank you!!

-Prashant Raut

  Ironman Comrade, Certified triathlon and running coach

Insight on Balance Test

  • This is an insight on fitness test for the runners that was shared earlier.

  • This will be an eye opener for the longevity and to improve the quality of life of everyone.

Running Fitness test

(Balance test) for injury free run.

  • Requirement:

  1. Warm up 10 min

  2. Empty stomach

  3. Preferably morning

  4. Time max 1 min

  • Process:

  1. Hands on west

  2. strong leg on ground

  3. other leg on knee

  4. eyes closed

  5. ⁠ask someone to count while holding this position Once you lose contact of your leg Or If you open eyes Or If you remove hands from your west That is the end of test. WhatsApp me personally the seconds you are able to hold on this position with closed eyes. I will tell you how fit you are to run without injury. Refer the video attached.

Steps to create the running workout plan in the mobile.

  • Steps by step process explained to help you to plan your running workouts scheduled.

  • This will also help to make the planning of interval training if it is sync with the watch it is available  at the time of workout

Exercises with Yoga Wheel - Part 1

  • Exercises with a yoga wheel can be highly effective for relieving lower back pain, especially in the lumbar region.

  • It helps stretch and release tension in the spine, making it ideal for those who sit for long hours at a desk or drive long distances.

  • Regular use can improve posture, enhance flexibility, and reduce discomfort.

Exercises with Yoga Wheel - Part 2

  • The yoga wheel is a versatile tool for addressing lower back discomfort, especially in the lumbar region.

  • It supports gentle stretches that release tightness in the back, offering relief for those who sit or drive for prolonged periods.

  • By integrating it into daily practice, you can enhance spinal flexibility, reduce pain, and maintain better posture.

Breathwork

हा श्वास उःश्वाससाच्या व्यायामाची एक पद्धती आहे. ज्यामुळे फुफ्फुस बलवान होते. रक्तसंचार सुरळीत झाल्याने दिर्घायुष्य प्राप्त होते. शरीर विज्ञानानुसार मानवाचे दोनही फुफ्फुस श्वास आत घेण्याकरीता उपयोगात येणारे असे यंत्र आहे की, ज्यात भरून असलेली वा संपूर्ण शरीरात पोहचून ऑक्सिजन पुरवते आणि विविध अवयवातून निर्माण झालेली मलिनता बाहेर काढते. ही क्रिया नीटपणे चालल्यास फुफ्फुस बळकट होते. बहुतांश लोकांना दिर्घश्वास घेण्याबाबत माहिती आहे पण वस्तूस्थिति अशी आहे की, दिर्घश्वासाने फुफ्फुसाचा एक चतुर्थांश भाग कार्य करते. उर्वरीत तीनचतुर्थीस भाग निष्क्रीयपणे पडून असतो. मधाच्या पोळा प्रमाणे फुफ्फुसाला अंदाजे ७ कोटी ३० लाख स्पंज सारखे कोष्ठक असतात साधारण हलका श्वास घेतल्याने यातील जवळपास २ कोटी छिद्रांमधेच प्राणवायुचा संचार होतो. उर्वरित ५ कोटी ३० लाख छिद्रांमधे जडत्व आणि मल अर्थात विजालीय द्रव जमायला लागतात आणि क्षय (टी.बी.) खोकला, ब्रॉकाइटिस ईत्यादी गंभीर आजाराने व्यक्ती त्रासून जातो. नियमित प्राणायाम केल्याने या व्याधींपासून दूर राहता येते. नियमित प्राणायामाचा सराव धावकासाठी सुद्धा खुप उपयोगी ठरतो.

Breathwork for Runners

  • There are numerous breathing exercises, but here are a few that I believe are particularly beneficial for runners.

  • These exercises can help you feel lighter and enhance your cardiorespiratory fitness.

  • Caution: Individuals with cardiovascular conditions should practice these exercises only after consulting their physician.

Oblique Exercises

  • Oblique exercises target the internal and external obliques.

  • Enhance upper torso rotation, improving movement efficiency.

  • Reduce the risk of injury by providing better support and stability.

  • Develop core strength, aiding in activities like running and cycling.

  • Improve balance and stability, enhancing overall body control.

  • Help relieve chronic back pain by strengthening the core

Yasso 800’s

  • Yasso 800’s is a marathon training workout used to predict marathon potential by matching 800m interval times                        (in minutes:seconds) to marathon times (in hours:minutes).

  • The workout consists of 10 x 800m intervals with equal recovery time (1:1 ratio) at a consistent, sustainable pace.

  • Targets high aerobic development, lactate clearing, and running efficiency.

  • Perform on a track or road with no disturbances; warm up with a light jog and drills, and cool down with an easy jog and stretching.

  • To be effective, all 800s must be run at the same pace, avoiding large variations between the first and last intervals.

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