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