Dr Rajiv Running Diaries

Dream to be Part of Journey of 1000 Marathon Runner 🏃‍♂️ & 🏃‍♀️ & 100 IRON-MAN ताकत और ऊर्जा

[Dr Rajiv Running Diaries @drrajiv_run]

Marathon Running injury free दौड़ने के 12 नियम in Hindi मैराथन दौड़ हिंद... https://t.co/uZqSVJLzuM via @YouTube
#marathon #running #run #runner #marathontraining #runners #runningmotivation #halfmarathon #garmin #runnersworld #motivation #runnerscommunity #garminindia

[Dr Rajiv Running Diaries @drrajiv_run]

Good morning! 5 km walk done, 60 min yoga next.
Cardio first, yoga after: warm muscles stretch deeper and safer.
At 52 I don't need both. I enjoy both.
The flex after 40 isn't how much money you make. It's how healthy you are.
#Fitness #Yoga #HealthyAging

[Dr Rajiv Running Diaries @drrajiv_run]

Good morning.

Busy day. Just a 3 km walk. But no rhythm break.

The 21-day rule is a myth. Research: ~66 days on average, up to 8 months.

One missed day won't kill a habit. Repeated misses will.

Promised yourself? Don't miss the day.

#MiniHabits #Consistency #Habits

[Dr Rajiv Running Diaries @drrajiv_run]

Day 1 of 70.3 training. My two athletes: Dr. Saurabh Jindal and my son Aryan. Both slept after 1 am. Plan: 14 km. Aryan walked after 7 km. I carried his fuel and didn't hand it over. Some lessons only the road can teach. Race: Oct 2028.
#Ironman #Triathlon #Running #RunningCoach

[Dr Rajiv Running Diaries @drrajiv_run]

Good morning. Talent and luck mean nothing without discipline. For every 100 half-marathon finishers, about 10 finish a full. A half can be a season. A full is a lifestyle. 8.28 km walk at 5:48 AM. Strategy tomorrow.
#Discipline #Running #Marathon #Consistency

[Dr Rajiv Running Diaries @drrajiv_run]

Good morning. Walk 60 min, strength 50, yoga 58. Forgot to sync Garmin, so officially it never happened. At 52, my lesson: all five fingers are not equal, but all five are essential. Gym only: weak heart. Yoga only: little muscle. #Fitness #Running #Yoga #HealthyAging

[Dr Rajiv Running Diaries @drrajiv_run]

Good morning from Rishikesh.

10 km+ in 2 hrs 20 min, Aastha Path to the Pashulok Barrage. Push-ups, a riverside pause, a cow, a biker.

My son Aryan and Dr. Saurabh chase Ironman 70.3. They can run. Now, swimming.

#EnjoyTheProcess #Ironman703 #Triathlon #Running #Rishikesh

[Dr Rajiv Running Diaries @drrajiv_run]

Good morning ☀️ Today: yoga 🧘 5 km walk 🚶 50 min strength 🏋️ — yoga & gym under guidance. Fools learn from their own experience; I did, after Ironman left me unable to walk for 1.5 yrs 😔 Get a coach. Save money elsewhere 💸 #Fitness #Running #Yoga #Coaching #Health

[Dr Rajiv Running Diaries @drrajiv_run]

Asleep at 9:30, up at 2:30, fresh. 5,000 steps before 5 am, a 50-min second sleep, then a 5.13 km walk at 6.
Day total: 17,747 steps, 13.4 km.
Before electric light, many slept in two segments. Try it once.
#Sleep #Productivity #CircadianRhythm #Fitness #Walking

[Dr Rajiv Running Diaries @drrajiv_run]

Planned 5 km in 1 hour. Got lost recording memories for an upcoming podcast on the reality of being a doctor and ended up walking 8.81 km in 2h16m. Lesson: just start. The first step is 50% of the work. #JustStart #HabitBuilding #Walking #Motivation #DoctorLife

[Dr Rajiv Running Diaries @drrajiv_run]

Delhi rain = rare clean air 🌧️ So did it all: 72 min walk 🚶 (5.27 km), 49 min strength 🏋️, 12 min yoga 🧘
Heart = engine ❤️
Muscles = shock absorbers 💪
Mobility & balance = tyres + steering 🛞
Tune all three! 🚗
#Fitness #StrengthTraining #Yoga #HealthyAging #Walking

[Dr Rajiv Running Diaries @drrajiv_run]

Wasn't in the mood today. Walked anyway. 🚶‍♂️
5.09 km | 1:02 hr | HR 108 💙
Stomach clean, mind happy 😊
Walking = heart ❤️ + gut + bones 🦴 + mood 🧠
Everybody loves results, few love the process. Show up anyway 💪
#Walking #MentalHealth #Fitness #HeartHealth #Discipline

[Dr Rajiv Running Diaries @drrajiv_run]

Running is optional. Strength training is not.
Child, adult or elderly: 2 x 30 min a week, minimum.
Muscles are your shock absorbers: smoother ride, fewer injuries.
Muscle mass is the costliest asset you own.
#StrengthTraining #Fitness #Running #HealthyAging

[Dr Rajiv Running Diaries @drrajiv_run]

Zero running is needed for aerobic health 🚶‍♂️ So why do I run? 🏃‍♂️ For joy, friendship, challenge, and now, running with my son ❤️ Sometimes our achievements grow faster than our ability to enjoy them. Chase goals, keep the joy 😊
#Running #RunningWithFamily #MentalHealth

[Dr Rajiv Running Diaries @drrajiv_run]

Family needs came first today 🏠 so no gym ❌ but I still walked 🚶
Don't be rigid. Do what you can manage ✅
Walking = therapy, gossip, philosophy & life decisions with friends 🗣️🧠
Let's be active 💪
#Walking #StayActive #MentalHealth #FitnessJourney

[Dr Rajiv Running Diaries @drrajiv_run]

😴. My muscles were still sore 🔥
Physio's advice 🩺: walk 5 km instead of 10 🚶‍♂️ and balance weak muscles (quads, back) with strong ones (calves, hamstrings, hips) ⚖️
A car runs well only when all 4 tyres have equal air 🚗💨
#Running #StrengthTraining

[Dr Rajiv Running Diaries @drrajiv_run]

4 years of post-viral weakness, 6+ months each time. Usual plan: lose weight, then run. This time I ran a half marathon early, walking ~19.5 of 21 km. Wrong strategy. Now: lose 25 kg fat, gain 5-6 kg muscle, rebuild strength. Wish me luck.
#HalfMarathon #WeightLoss #Fitness

[Dr Rajiv Running Diaries @drrajiv_run]

The Race I Should Not Have Run… But Completed Successfully 🏅

Aryan’s first half marathon; I’d run the distance ~10 years ago. With Dr. Saurabh, I adapted and finished mostly by brisk walking. A precious memory ❤️

#Running #Family #Fitness #Gratitude #HalfMarathon

[Dr Rajiv Running Diaries @drrajiv_run]

Walk 🚶 or Run 🏃 for weight loss?
🏃💓 Running = heart rate ⬆️, so the body burns more GLUCOSE 🚶💚 Walking = heart rate ⬇️, so the body burns more FAT
🙋‍♂️ Start with walking It's joint-safe , and keeps you in the fat-burning zone 🔥
WeightLoss #FatBurn #Walking

[Dr Rajiv Running Diaries @drrajiv_run]

Every goal gives you 3 kinds of days:

😍 Days you love it
😐 Days it's just okay
😩 Days you hate it
Anyone shows up on the first. Success belongs to those who show up on all three.
Today: 6.33 km. Slow, steady, done. 🏃‍♂️

#Consistency #Running #Discipline

[Dr Rajiv Running Diaries @drrajiv_run]

On Sunday, my son and I completed 10K together—among the last to finish. 🏅

At 98 kg, I wasn’t sure I could do it. We walked, ran, and kept moving. I told him he could go ahead. He said, “We’ll finish together.” ❤️

Best result of the run.

#10KRun #WalkRun #LifeLessons