a ‘Couch to 11 kms’ program over 101 day wherein you will walk-run 11 kms wherever you are when participants of 10th edition of La Ultra - The High will run 55, 222, 333
&
555 kms in Ladakh, i.e. 19th Aug ‘19.
Day 6: Project C11| Dr Rajat Chauhan, Sports Medicine doctor & Race Director, MotoMazing La Ultra
Today is day 6th of Project C11: Couch to 11 kms in 101 days - Dr Rajat Chauhan, Sports Medicine doctor & Race Director, MotoMazing La Ultra
6th day of Project C11
Day 5: Project C11
5th Day of Project C11: Couch to 11kms in 101 days
Today is the 5th day of Project C11. Just keep at it.
Breathing: 11 reps x 3 sets a day
Heel Raises: 11 reps x 3 sets a day
Cheer Squats: 11 reps x 3 sets a day
Orange Back Squeeze: 11 reps x 3 sets a day
Skipping: 11 reps x 3 sets a day
Day 4: Project C11
Day 4: Project C11
Couch to 11 kms in 101 days. One baby step at a time.
Do the following today (Tuesday):
Puppet Posture will be important to do exercises well and to keep a good form while you walk-run.
Long Breathing : 11 repeats x 3 sets
Toe Curls : 11 repeats x 3 sets
Alphabets : 11 repeats (A-K) x 3 sets
Pelvic Tilts: 11 reps x 3 sets
Walk-Run Plan
Slow easy peasy Walk for 4 min
Followed by brisk walk for 1 min
Repeat 4 min slow - 1 min brisk walk for 4 times in total
You’ll do 20 min in total
Day 3: Project C11
Monday, unlike schools and work life, at Project C11 is a rest. Rest & Recovery are vital to perform at your optimal levels.
Monday is a rest day.
Remember that Rest & Recovery as important as training itself, if not more. My column in Mint on same.
Day 1: Project C11 by Dr Rajat Chauhan
Its 11th May ‘19, the day Project C11, Couch to 11 kms in 101 days, starts. We together will take one baby step after another and get to 11 kms together, along with participants of La Ultra - The High who’ll be doing 55, 222, 333 and 555 kms on 19th August 2019.
Day 1: 11th May ‘19
What do you need to get started?
It’s 11th May 2019. Let’s get those 2 ones to come together and make an eleven, or as I was told by runner-patient, ‘you do the first km, next 10 kms will be done with God’s help.’ In any case, get moving. One baby step at a time.
In next 101 days, taking one baby step after another, you will walk-run 11 kms, the same day participants of 10th edition of La Ultra - The High do 55, 222, 333 & 555 kms.
La Ultra - The High : www.laultra.in
MotoMazing: www.motomazing.com
Project C11: Tips to Start Running
Dr Rajat Chauhan, race director of La Ultra - The High & Sports Medicine doctor, shares basic rules and tips to start running. Through Couch to 11 kms program, in 101 days, he’ll get you doing 11 kms.
“When someone tries to sell us a simple answer to a complex problem, it will be simplistic and worthless. But if someone grinds deeply through the complexity and then offers a simple explanation, it is priceless.”
Tips:
There is no magical exercise, magic lies in having the discipline to do the simple exercises.
Get started, don’t worry about form
Form Follows Function
Do as many repetitions of exercises without causing pain
Your range of motion will improve as days and weeks go on
Simply follow what is advised
Recovery & rest are most important part of any training plan
Eat well
What is 'Project C11' about?
Project C11: MotoMazing La Ultra is a ‘Couch to 11 kms’ program over 101 day wherein you will be able to run 11 kms at place of your choice when participants of 10th edition of La Ultra - The High will run 55, 222, 333 & 555 kms in Ladakh. Anyone who can walk for 10-15 min without any pain is capable of joining and attempting this.
What is Project C11 about?
Project C11: MotoMazing La Ultra is a Couch to 11 kms program over 101 days wherein you will be able to run 11 kms at place of your choice when participants of 10th edition of La Ultra - The High will run 55, 222, 333 & 555 kms in Ladakh, i.e. on 19th August 2019. Anyone who can walk for 10-15 min without any pain is capable of joining and attempting this.
How will we go about with this?
Best would be to follow this blog daily as daily advice would be shared here. Yes, you can check us directly on youtube, fb, twitter or instagram too.
Why me?
I have been running for last 34 years, from elite to amateur to just for fun, founder and race director of La Ultra - The High (now in 10th year), one of the craziest runs ever conceptualised, Sports Medicine doctor with special focus on running for last 17 years, was running advisor to Adidas for over 3 years, medical director of races all kinds for last 13 years, and most importantly mentoring people from all walks of life to get running for over 17 years now.
I did start using the word coach but then I realised I was only helping folks rediscover their old self, the self they too had forgotten about. Lets rediscover who you moved as a 2-3 year old, when what you did was for pure fun and joy.