Day 6: Project C11| Dr Rajat Chauhan, Sports Medicine doctor & Race Director, MotoMazing La Ultra

6th day of Project C11

Day 5: Project C11

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

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

Project C11: Tips to Start Running

“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.”

— Clayton Christensen, Prof. Harvard Business School

Tips:

1. There is no magical exercise, magic lies in having the discipline to do the simple exercises.

2. Get started, don’t worry about form

3. Form Follows Function

4. Do as many repetitions of exercises without causing pain

5. Your range of motion will improve as days and weeks go on

6. Simply follow what is advised

7. Recovery & rest are most important part of any training plan

8. Eat well