Week 20/24: 4hr Full Marathon Plan

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Week 20/24: 4hr Full Marathon Plan

This is 20/24 week 4hr full marathon training plan. It is not going to be walk in the park, but a bit of running. It's doable if you think you and if you want it bad enough. Now Get Off Your royal Arse and get moving. 

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Sitting Squats: Exercise of the Day

Sitting Squats: Exercise of the Day

Sitting is the new smoking. It's now responsible for a quarter of deaths. Since death is inevitable, Calvin has decided to master the art, along with Hobbes. Lets take it to the next level, sitting against the wall squats, as if you are sitting on a chair. 

Pain Anonymous: Lets talk about Pain

Pain Anonymous: Lets talk about Pain

'Pain is what the world does to you, Suffering is what you do to yourself.'

Lets understand what is pain all about and lets stop this suffering. Its ignorance that leads to more suffering. And it is optional. Pain is a mere messenger.

Week 19 Full Marathon Plan: Sub 4hr

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Week 19 Full Marathon Plan: Sub 4hr

Majority of humans are capable of doing a marathon in under 4 hrs, just that they don't believe they can. Start with wanting to. Soon you will. 

This is a sub 4 hr full marathon training plan targeting New Delhi Marathon (NDM) which is on 26th Feb. This plan is really for those who’ve managed to do half marathon in last couple of months in under 2 hours and full marathon distance in last few weeks in sub 4 hours 15 min.

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La Ultra - The High 111 km team challenge

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La Ultra - The High 111 km team challenge

Here is your chance to be part of this outrageous event called La Ultra - The High. A run in Leh - Ladakh where very high altitude, low oxygen content and out of this world beauty will literally take your breath away. 

You need to put together a team of three that will run 111 km in a relay format where each runner will run about 20 km twice over. Yes, anyone is capable of doing it, but not everyone has the self belief to get to the start line. 

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Last week (18) plan before Mumbai Marathon

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Last week (18) plan before Mumbai Marathon

Mumbai marathon is only 4-5 days away now. You need to take it very easy during these few days before the race. Even if you are not doing it and training for New Delhi Marathon, which is in 7 weeks time, take this week easy.

What you can very easily do in the last week before the marathon in your eagerness to train, is injure yourself. If you haven’t trained enough, please don’t risk a permanent injury. It might be better not to run. Think long term, not just about this one race.

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Why things hurt?

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Why things hurt?

All of us experience pain. It is your body and it is your business to know what is going on in your body. I firmly believe in Einstein's quote that 'if you can't explain it simply, you don't understand it well enough'. Here we go with a simple explanation on pain.

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Importance of Pre-Hab before Surgery

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Importance of Pre-Hab before Surgery

Does getting a surgery mean that there is no need to do pre-hab before surgery and rehab post surgery? You aren't only an injured body part. You are a lot more than that. Think of the whole you. If you respect yourself, doctors and the rest will follow too. 

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Shoulder pain: Does it really need a tagline?

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Shoulder pain: Does it really need a tagline?

Do not blame the name, Understand the game. 

A lot has been said about diagnosing shoulder pain where the focus is too much on identifying the structural damage. Whereas when it comes to managing pain, it has been seen that the symptoms are produced by multiple factors including posture, mobility and muscular strength in and around shoulder joint. 

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Pain can be a disease too, not a symptom alone

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Pain can be a disease too, not a symptom alone

We think of pain as a symptom, but there are cases where the nervous system develops feedback loops and pain becomes a terrifying disease in itself. Starting with the story of a girl whose sprained wrist turned into a nightmare, in a TedTalk Dr Elliot Krane talks about the complex mystery of chronic pain, and reviews the facts we're just learning about how it works and how to treat it.

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Full Marathon Training Plan: Week 17

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Full Marathon Training Plan: Week 17

I am of a firm opinion that anyone who is able bodied and is remotely fit, is capable of running a full marathon in under 4 hrs, of course with appropriate training. 85 year old Ed Whitlock recently did the distance in 3hrs 56min 39sec. 

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Fear of fall is worse than the fall itself

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Fear of fall is worse than the fall itself

I have been telling my patients for a while now that fear of pain is far worse than pain itself. I would say that based on some personal experience but a lot more based on what I was told by my amazing teachers over the years. 

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Full Marathon program: Week 16

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Full Marathon program: Week 16

This is a full marathon (42.195 km) training plan for Mumbai Marathon in under 4hr 10min and New Delhi Marathon in under 4hr, which, respectively, are in 3 weeks and 9 weeks away. I am of the opinion that anyone who is able bodied and is remotely fit, is capable of running these times with appropriate training. Remember, it’s about smart training, not over-training.

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What do you need a brain for?

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What do you need a brain for?

What do you need a brain for? That's the question that stared back at Charles Assisi from my The Pain Handbook. To think? Solve problems? Make decisions? Or is there something else to it? Take a wild guess and then check this.

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Full Marathon program: Week 15

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Full Marathon program: Week 15

Week 15 of Full Marathon program targeting at sub 4:15 for Mumbai and sub 4 for New Delhi Marathon.

The trick is not to think about running when you run. Once you do that, it becomes effortless running.

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No Pain, Lots of Gain

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No Pain, Lots of Gain

A write-up about The Pain Handbook in a national newspaper. ~80% of us will experience at least bad episode of back pain in our lifetimes. Unfortunately healthcare industry is not equipped to address it well enough. Empower yourself with knowledge. 

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The most important feature of a good doctor

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The most important feature of a good doctor

Viktor Frankl, a path-breaking psychiatrist, once told the story of a woman who called him in the middle of the night to calmly inform him she was about to commit suicide. Frankl kept her on the phone and talked her through her depression, giving her reason after reason to carry on living. Finally she promised she would not take her life, and she kept her word.

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Running Podcast Move-Mint: episode 24

Running Podcast Move-Mint: episode 24

24th episode of Running Podcast, Move-Mint, deals with questions like is running better or worse than strength training, running cold, low back stiffness, running for fun or time etc. Story of the week focuses on Avani Vora, a 33 year old runner from Gurgaon Road Runners.