Over next three weeks, lets daily do 3 sets of 33 squats. Even 3 sets of 11 will be good enough to start with. The focus is on technique. Here is how you get started. Remember to take a selfie of your quadriceps and then compare them with a selfie 33 days later. No more pencil legs.
- Stand with your toes behind a line on the floor.
- Put a chair / stool 6-9 inch behind you.
- Stand tall with your hands out-stretched.
- Have your feet shoulder width apart.
- Keep your feet parallel to each other.
- Look straight ahead (unlike what I do in the video, I look down).
- While squatting down, don't arch your back.
- When you squat down, don't let your knees cross the line in front of the toes.
- The trick is to stick your butt further back such that when you squat, your butt touches the chair / stool behind you (further lower than in the photo above).
- Squat down over 3-4 seconds, as soon as your butt touches the chair / squat, come back up over 3-4 seconds.
- Avoid any jerky movements and focus on technique of each repetition.
- As soon as the form seems to be getting compromised, stop.
- Maybe start with 3 sets of 11 if 33 seem too many right now.
- Over next 1-2 weeks, build it up to 3 sets of 33. Trust me, it'll happen.
- Look at increasing the range once you can do 3 sets of 33 squats 3 times a day.
Enough theory. Let's get started. One rep at a time.
Keep miling and smiling. In the long run, that's all that matters.
India is sweltering this summer and Delhi NCR just experienced the hottest day ever in the month of June (48C). These conditions of skyrocketing temperatures and the scorching sun pose significant challenges for us running enthusiasts. How can we even run let alone feel good in the heat of the summer?
Amongst runners ‘Death Before DNF (Did Not Finish) is a very jazzy thing to say but when death comes calling, the bravest of us are humbled. Even more importantly, we need to realise that living on the edge is all good but there is more to life.
We need to go back to the simple question that needs to be answered for your own sake every week. Why do you run? If besides everything else, it is about joy of running and to connect with your deeper self, we are on the same page. But if it’s only about a better time, longer distance each time and yet another finisher’s medal, I feel sorry for you. Somewhere you have lost the plot.
We often look to others for appreciation, which then defines our sense of self-worth, which creates an internal disconnect. Shifali Gupta, a 40 years old, mother of two, first discovered running, jumped in to the deep end of the rat race, but along the way, happened to discover her own self too.
Many gurus and experts will give you a discourse on running and life at drop of a hat; a similar pattern found on social media. These sources undermine your true potential and only bring passive understanding. Lessons learned from your daily experiences are your best teacher. Focus on those, and how they will serve us well in the future.
My College Dean, Dr. Nagra & Mrs Nagra picked up running at 74 & 69 yrs of age. They share their fitness routine, and dabbling with running at this ripe age. Physical fitness is an investment for a better tomorrow, he feels. Dr. Nagra gives his take on Sports Medicine from the 1990s and it's evolution to where it is now.
Contrary to what people think, it’s not running that causes the bad knee pains, but running with poor form. Unfortunately when you pick up running in 30s and beyond, you are trying too hard as you’ve forgotten how to move naturally, the way you did as a child.
There is no rocket science to it. You need to slow down and work on your strength training. Be patient as you’ve taken decades to master the art of moving inefficiently and unnaturally. It’ll all soon come together.
What if I tell you that you could pick up running even in your mid to late 50s! That age is just a number if you focus on form and overall health for running. Let me illustrate this point by talking about Mr. Ramanjit Singh Oberoi.
“Blindness separates people from Things, Deafness separates people from People”. This quote from Hellen Keller sums up the importance of the senses of seeing and hearing in our lives, which enables us to forge personal and professional relationships as a society and with the surrounding environment.
If you’ve risked your life by running a full marathon(s) in gas-chambers of modern cities of ‘civilised’ world, here is your chance to push it a bit further in scenic Ladakh, by running 55 kms over Wari-La, a high mountain pass not yet infested by tourists who can’t differentiate between Goa and Ladakh.