Sir really you are one of the best fitness teachers on youtube. From your guidance i have improved my timing from 8 minutes to 6 minutes in 1600m for Airforce. Thanks a lot
Thanks a lot sir Kal raat aapka videos dekhe aur aaj bina sans fulayy daur paa rhe h ..aapne bhut bada gyaan diyya h aapko dil se pranam ...avi hum ground me h .love u from bihar
DEEPAK MEHAR For all Humans sleep recommended is 8 hours. Those who sleep 4 hours have to be in different mindframe. Then you should do meditation for 20 min twice. You should know other means to relax. However, in sports I always recommend for 8 hours sleep
sir apne jo 1600 miter ka shedule banaya hai really sir o bohut helful hai magar hamlog gaw ka larka hain esiliye ap usko pura vdeo me banaye to bohut help hoga .please sir banaye
Chaitanya kumar You cannot have constant speed. First lap slow, next slightly faster with open stride. Third focus on player ahead and catch him. Last use upper Body and ur 1000%
sir Mera 29 may coming monday ko 1600 meter ka running test h and last two days sey mujey left hip m pain ho rha h ab in 5 days m mujey running karni chaahiye ya nahi or agar m running nahi karunga in 5 days to Kya meri running stamina speed par koi asar padega and sir I want to practice but due to my hip injury mujey bahut dar lag rha h ki jyada Na ho jaaye... is sey pehley m running daily karta tha now is monday ko Mera physical test h sir please tell wt should I do,,, without these 6 days practice can I qualify d race in 6:15 min. and I can't even take any tablet because before test they are checking with dope test? sir please help me wt shld I do? thanks
Hi Sunil, Do not worry. You must run. Do following for next 3 days :- 1. Apply Ice 2. Stretch Hamstring and iliotibial band twice a day. 3. Do not practice running, but do worm up at jogging speed for up to 1 or 2 km only. Do not run fast. 4. Take anti-inflammatory medicine such as combiflame or diclofenac-Sodium every 8 hours. Do not worry about blood test. These medicines are not enhancing drugs and they do not come in blood. Do not take medicine 18 hours prior to your test. You will qualify. Remember following during final run:- 1. Do not run fast in the beginning. Try run slow first 400 to 600 meters. Then put force in the run. 2. Do good warm-up and stretching of Hamstring and iliotibial band ( thigh muscle band). 3. Use upper body warm up too. After the run :- Do not tell even one you had a problem. Do not tell anyone u have pain even after run. Tell me the result. God Bless Happy running
Hello Sir, i hope you are doing well. Sir I am suffering from asthama from the last 6-8 years, i am 21 years old. But i am not on the peak of it. I want to cover 5km in 24 mins but i am not able to do that , i can do 5km in 35-40mins , what should i do sir. My legs (calves) and the bone oppposite to Calves too started paining . I am 171cm and 81kgs. Do i need to reduce weight as i current reduced it from 91kgs or i just need practise?
Anuj saxena Yes, you need to loose another about 5 kg but it will go while you run. Just don't eat junk food, alcohol and no smoking. Also have high protein diet. To improve time do overall development that is running, strength and flexibility. Give time to technique and drills. Don't do too much running
Sir another important thing is the posture and the strides. Can you briefly give some ideas what are the good ones for 1 mile? I mean how long my stride should be should I make it longer than normal 5 km run and so.
Chandra Chur Dutta Posture is same for 1 mile and 5km as given out in my video. Keep the stride natural. Don't force anything. However work on your flexibility especially your hip joint. Increase your muscle strength. Stride and speed will increase automatically
sir apne 1600 miter ki shedule me bola ki 800 miter arobic last 800 miter anorobic se vagna hai but sir muje samaj me nehi aarahahai ki arobic and anorobic kay hai please sir detail me arobic and anorobic ke bare me bataye
Anik Chowdhury Aap merw video dhyan se dekho. Maine usme samjaya hai ki yeh kya hota hai. Aap ka Muscle jab oxygen use karta hai to aerobic aur jab without oxygen karta hai to anaerobic. Aap yeh samjo aap ko speed full and 75% lagana hai
You can take Beta alamine about 60 minutes before run. Also use fast charge during and after running. Cheaper option is a mixture of ORS, Glucose, electrolytes. lemon. You can make a drink of it and have it during and after run. LOw sugar can cause muscle cramps etc. Maintain your salt balance. You can take protein supplements too.
shivam shukla It is ur choice. If u think u can manage it is best case. However it is for those who think they cannot. Besides these days so much adultery that food we think we are eating may be different than what we actually eat. I don't recommend supplements unless performance has got struck or athlete is unable to perform
Sir, 15 November ko mera SI ka physical test hai, 800 meter dash in 3 minutes, football khelneke waqt mere Kamar me thodi chot lagi, sir plz give me porper medicine advise, and how can I improve my speed?
Never run in pain. Rest and get your back corrected. For speed work, follow a schedule which stresses on overall development. Do strength and flexibility training daily. Eat and sleep well.
Hello sir may thoda thin ladaka hu running start Karini ki 5-6 din bad weight jiyada kam hojata hay 55 say kam hokar 48 hojata hay uss ki koi solution running Karen ki bad weight jiyada loss Na Ho keu ki defense kilya peraper Ho ra hi to. Or app ki breathing in out trick Ne mujhy 1600 metter 5:30 may complete hojati hay easily thank you
Subham Patra Eat high protein diet. Calcium supplement and iron supplement. Don't worry about weight, it will settle at a correct value. But don't do too much running
ThankYou so Much for d advise.. I hv already been following 2_2 nose in nose out form n its d best way for 1600mtr I have a query sir.. As i m able to run 1600mtr in 7mint20secs presently.. So as per ur experience will i be able to cover this distance in 6mints30secs as my Physical Test is In September and also suggest me some techniques to reduce my time as well.. Thanks again in advance sir
Sir main cricketer hn aur jb main running karta hn Tow mere stamach k left side pain start ho jati hai plzz btaya ga k pain kiun start hoti hai....aur mujhe kia karna chahye k pain na ho....sajid Gujjar from Pakistan
Sir i want to finish 800mtrs within 170seconds..but after 500mtrs I'm unable to breath well,its so hard to finish 800mtrs..i am now completing in 240-220 seconds.please tell me how to breath while running and make a video on breathing exercises for long run..
Sir stretching before running kare ya after running??? Mere contact ke kuch log kahete hai ki before running stretch kare or kuch kahete hai after running stretch kare so i am confused now ....sir plz reply me.
Salman Khan after warmup you need to strerch your muscle so that there flexibility helps u while running. These are known as flex exercises. After running body is very well warmed up. So that stretching should be done to increase your stretch limit and flexibility
Mayank Sharma you can continue with nose in mouth out unless u are finding it difficult to do that. Actually your problem will solve if you do nose in. However, you can also do mouth in mouth out. That will maintain higher flow of air.
Sir muje 800 Mitters complete Kara he .me 400&500 Jane ke bada mere sasa full jate hai.to mere chest me thoda SA pan hone lagta he .to Mai raning continue nahi kar pate ..our Mai continue raning nahi kar pate Jada .plz advice me ...
Mona Chaskar thoda slow bhago. Har 200 meter pe lamba saans le kar lungs pura khali karo. Pehle distance pura karo phir speed aayegi. Running main pain to hota hi hai. Aap ko mehnat karna hoga.
Hi I'm selected for PSI Gujarat Police, but I have to pass running test, 5000 mtr in 20 mnt !! I'm chartered accountant and never habitual for any physical task, please guide me to clear running test.
Manthan Rajguru you really have to work very hard. First find out what is your current time. How Much time we have for training? Hoe many hours can u train every day?
sir mein 800m k leye daudta hoon... mein aapna per lamba fekta hu.. parr usper speed nahi pakad pata ..kyun???? 400m mein achhe se paar karta hunnn lekin dusra round me meri fat jati hain .. kyun???? help me ASAP.. waiting for ur repy ..
Prabin Chand stepping ke liye mera stepping walla video dekho. Run hamesh slow start karo and end fast karo.. Breathing per dhyan do... Technique pe kaam karo..
Sir namaste mai vivek. Sir mai half marathon ki tayari kar raha hu wo bhi khud se akele aur kareeb 1 year se aur mai half maratho jo ki lko me tha maine 1h:29m:45s me complete kiya hai . Kewal running karke kiya hai kuch bataiye ki improve kaise ho mai record todna chahta hu. Kitna time lagega ? Meri age 28 hai aur mai 2no time running karta hu.
Vivek kumar Srivastava aapka time bahut acha hai lakin sirf running sa nahi hoga. Aap marathon ke workout karo core and legs ka. Upper body strong hona chahiye. Diet etc pe bhi acha dyan do. All the best Happy running
*Main 1600 m running mai 1200m nose se breath in krta hu aur mouth se breath out krta hu, baki 400m mouth se in and mouth se out krta hu .. bohot e a66a tarikha hai ye mare liye . Mera timing hai 4.50-4.55*
K vishnu You should maintain high protein diet for all day. make a mixture of Gatorade+ORS + Glucose in 1 ltr water. have it before during and after practice. if you feel lack of energy during runs , u can eat energy bars
sirji ek help kejiye...plz....Mjhe Ye jaanna h ki .. Mai supplement use krta hu.....To isse Mjhe koi prblm to ni hogi army ke liye......kyuki maine ek. video dekhi thi usme bataya gya ki medical m bahar kr dete h jo supplement use krte h....sir plz..batay
sir, I am beginner mene last 2 week se running start kri h.. roj 400 meter ke 6-7 round laga raha hu.. jogging krte hue.. but problem ye aa rahi h ki 2-3 round baad right side se stomach pain krna start ho jata h... Eske liye koi solution h kya?? b'coz sir mera physical h 1600 meter
pratik rawal Right side ka pain normal hai. Koi pareshan hone ki baat nahi hai. Aap running se 1:30 pehle kuch na lo. Water intake nornal rakho. Apni donno hans ki middle fingure ko andar ki taraf mod ke palm ke beech main press karna hai jab running main pain hi. Hands ko usse taraf rakh ke about 100 meters bhago. Pain challa janna chahiye
Apply ice. You will have to rest. Wear compression clothing over shin and calf muscles. You can do it on knee too. 2 to 3 hours after you have rested is good. Medicine you can take any anti-inflammatory such as diclofenac, combiflame etc But medicine se pehle aap doctor se baat kar lena. Pain main nahi bhagna warna stress fracture ho sakta hai. Running se pehle ache se warm up and flex exercises karo especially of calf, ankle, hamstrings. Drink fluids and maintain salt balance in body.. If it comes back, start running a bit slow for a few days.
Sir mera railway group d physical exam hai 1st week of March. 1000 metre running in 5 minutes 40 sec. But after 600 metre mera breathing problems ho Raha hai. Mera SaaS full raha hai and mai dor nahi sakti. Kya karu please help me????
hiiii me Abhi 19 year old hu & school me jab bhi running competition Hoti mai last hi aata me jaldi thak jata hu pls tell what should I do my hemoglobin is normal
App exercise karo aur running thoda karo. Test kara sakte ho per woh karan mujhe nahi lagta hoga For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai
Yes, you will have to stop till it becomes better. Use Ice, rest and few exercises. Do not force yourself. You will run for sure. I will try and put a video on this too very soon.
Thank you sir i will definitely try 2 in 2 out pattern this technique was new for me but i have a question i used to run 5k but now am focusing for 1.6k so what are things i should change like breathing, pace, warmups and stretching
Gaurav Jadhav 1.6km is totally different than 5km. Check my routine for 1.6km. That will give u some idea about training pattern u should adopt. Warmup and stretching remains same. Yoh will have to work more on technique and increase strength and flexibility.
Jitender Harjai yes sir i will follow that routine and will work on technique and to increase strength and flexibility thank you sir this was helpfull👌
Sir really you are one of the best fitness teachers on youtube. From your guidance i have improved my timing from 8 minutes to 6 minutes in 1600m for Airforce. Thanks a lot
I am glad
Please keep helping others
Kitta tym laga ise improve krne me?
@@jituharjai yes sir
Best part 4 in 4 out 1 in 1 out ye baate koi nhi btata , in fact bhot km trainers ko pta hongi ye chez.thanks sir
Right
Thanks a lot sir
Kal raat aapka videos dekhe aur aaj bina sans fulayy daur paa rhe h ..aapne bhut bada gyaan diyya h aapko dil se pranam ...avi hum ground me h .love u from bihar
I am glad it helped
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
Thanxx for giving so priceless info.. heartly thanx
I am glad it helped you
Well explained sir thank you for this very well information sharing with us
I am glad you liked it
Happy running
Do visit www.h2fcare.com to learn more about Health Happiness and Fitness
Good Running Teacher...
Teacher hoto Aap jaisa...
Thanks
@@jituharjai ... Sir ji.... 800mtr Run ka koi Achasa *Latest* video banaiyega... Ya koi achasa tips bolo *ThnkQ*
check the strategy video
Thanks a lot for your valuable guidance sir
Welcome
thanks boss it was realy helpfulll evryone sir actualyy ap suggest kre ki sleeping ka time kya hona chahie kam se kam...4 hour ya jyada pls help
DEEPAK MEHAR For all Humans sleep recommended is 8 hours.
Those who sleep 4 hours have to be in different mindframe. Then you should do meditation for 20 min twice. You should know other means to relax.
However, in sports I always recommend for 8 hours sleep
Best teacher
sir apne jo 1600 miter ka shedule banaya hai really sir o bohut helful hai magar hamlog gaw ka larka hain esiliye ap usko pura vdeo me banaye to bohut help hoga .please sir banaye
Hope u r good now
sorry for late reply
Thank you sir for this information
Sir aaj tak esi jankari mujhe khi se nhi mili RUclips pe or net pe Thank you so much sir
welcome
धन्यवाद आदरणीय श्री जितेन्द्र सर
Thanks
Sir, you are great Trainer ,love from Assam 🙏.
Thankyou
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
THANK YOU SO MUCH GOOD ADVOICE FOR 1600MT RUNNING IN 7MINT
u r welcome
very nice brother. keep up the good work. I m sub inspector in police . because of your video I got very much help in my half marathon. thanks a ton.
vineet mishra Very nice to help each other. I am glad I was of use to you. Happy running 🏃
thank you for your advice
Welcome
Sir ji 1500 meater me speed fast krne k liye kya kren jis SE 5min.tak complete kr le..means speed fast kaise kren
Ld Mahant routine follow karo. Core strength training karo, Technique pe kaam karo
OK thanks sir
Thanks sir best video of RUclips for running
I am glad it helped you
Badiya explanation sirji
Thanks
bhai u r great..बेहतरीन जानकारी ...Thanxxxxx alot bro
Surya Pratap Singh Thanks. I am glad that u are able to take benefits out of it
Such a great information shared by u sir. It is very useful to us. Thank u sir
Sri Hari m I am glad it helped u. Happy running
Exactly I m doing the same thing in breathing and good tips for running inner side of loop that is important thank u
Welcome
सर जो exercise बताया है, रनिंग के पहले वाली ,
उसको जैगिग(1 km जो बताया )के बाद करना है ,कि उसके पहले ?
pehle
Sir ap long jump ke liye bhi kuch tips bata sakte hai kya
akash mandloi lagta hai aapne mera long jump walla video nahi dekha
Gud afternun sir
In 1600 m, while running, either we should run with constant speed or with variable speed. Like fast running at end etc,.
Chaitanya kumar You cannot have constant speed. First lap slow, next slightly faster with open stride. Third focus on player ahead and catch him. Last use upper Body and ur 1000%
Jitender Harjai thank u sir
sir Mera 29 may coming monday ko 1600 meter ka running test h and last two days sey mujey left hip m pain ho rha h ab in 5 days m mujey running karni chaahiye ya nahi or agar m running nahi karunga in 5 days to Kya meri running stamina speed par koi asar padega and sir I want to practice but due to my hip injury mujey bahut dar lag rha h ki jyada Na ho jaaye... is sey pehley m running daily karta tha now is monday ko Mera physical test h sir please tell wt should I do,,, without these 6 days practice can I qualify d race in 6:15 min. and I can't even take any tablet because before test they are checking with dope test? sir please help me wt shld I do? thanks
Hi Sunil,
Do not worry. You must run.
Do following for next 3 days :-
1. Apply Ice
2. Stretch Hamstring and iliotibial band twice a day.
3. Do not practice running, but do worm up at jogging speed for up to 1 or 2 km only. Do not run fast.
4. Take anti-inflammatory medicine such as combiflame or diclofenac-Sodium every 8 hours. Do not worry about blood test. These medicines are not enhancing drugs and they do not come in blood. Do not take medicine 18 hours prior to your test.
You will qualify. Remember following during final run:-
1. Do not run fast in the beginning. Try run slow first 400 to 600 meters. Then put force in the run.
2. Do good warm-up and stretching of Hamstring and iliotibial band ( thigh muscle band).
3. Use upper body warm up too.
After the run :-
Do not tell even one you had a problem. Do not tell anyone u have pain even after run.
Tell me the result.
God Bless
Happy running
Hello Sir, i hope you are doing well. Sir I am suffering from asthama from the last 6-8 years, i am 21 years old. But i am not on the peak of it. I want to cover 5km in 24 mins but i am not able to do that , i can do 5km in 35-40mins , what should i do sir. My legs (calves) and the bone oppposite to Calves too started paining . I am 171cm and 81kgs. Do i need to reduce weight as i current reduced it from 91kgs or i just need practise?
Anuj saxena Yes, you need to loose another about 5 kg but it will go while you run. Just don't eat junk food, alcohol and no smoking. Also have high protein diet.
To improve time do overall development that is running, strength and flexibility. Give time to technique and drills. Don't do too much running
Sir another important thing is the posture and the strides.
Can you briefly give some ideas what are the good ones for 1 mile?
I mean how long my stride should be should I make it longer than normal 5 km run and so.
Chandra Chur Dutta Posture is same for 1 mile and 5km as given out in my video.
Keep the stride natural. Don't force anything. However work on your flexibility especially your hip joint. Increase your muscle strength. Stride and speed will increase automatically
Sir u provide best information. .u explain so good. .plz sir make video on 5km running in less thn 20 min. .
Very soon
Mast video hai sir... Very informative...
thanks
Sir thairoyed se Kiya problem hota hai ?? please bataiye joldi!!! mujhe Kal 1600 miter run hai police me
Aap ke question hi samaj nahi aaya
sir apne 1600 miter ki shedule me bola ki 800 miter arobic last 800 miter anorobic se vagna hai but sir muje samaj me nehi aarahahai ki arobic and anorobic kay hai please sir detail me arobic and anorobic ke bare me bataye
Anik Chowdhury Aap merw video dhyan se dekho.
Maine usme samjaya hai ki yeh kya hota hai.
Aap ka Muscle jab oxygen use karta hai to aerobic aur jab without oxygen karta hai to anaerobic.
Aap yeh samjo aap ko speed full and 75% lagana hai
Sir Rice and oil ko avoid krne se running me kuch improve hoga kya plz btaye
Rice and oil ka running se koi lenna denna nahi hai. Yeh overall health ke liye acha nahi hai.
Nice Guruji
Shrawan Dhaka thanks
nice work..
what should I drink after running or before running plz tell me sir...please.
You can take Beta alamine about 60 minutes before run. Also use fast charge during and after running. Cheaper option is a mixture of ORS, Glucose, electrolytes. lemon. You can make a drink of it and have it during and after run. LOw sugar can cause muscle cramps etc. Maintain your salt balance. You can take protein supplements too.
thank you
Jitender Harjai abhi se Beta alanin recomend krna.. apni genetic potential ko nhi improve krna h
shivam shukla It is ur choice. If u think u can manage it is best case. However it is for those who think they cannot. Besides these days so much adultery that food we think we are eating may be different than what we actually eat.
I don't recommend supplements unless performance has got struck or athlete is unable to perform
Jitender Harjai ji yhi reasion h ki medals Kenya Ethiopian hi lete h kyo ki yha pr to bs choice ka funda h?
Sir, 15 November ko mera SI ka physical test hai, 800 meter dash in 3 minutes, football khelneke waqt mere Kamar me thodi chot lagi, sir plz give me porper medicine advise, and how can I improve my speed?
Never run in pain. Rest and get your back corrected.
For speed work, follow a schedule which stresses on overall development. Do strength and flexibility training daily. Eat and sleep well.
Hello sir may thoda thin ladaka hu running start Karini ki 5-6 din bad weight jiyada kam hojata hay 55 say kam hokar 48 hojata hay uss ki koi solution running Karen ki bad weight jiyada loss Na Ho keu ki defense kilya peraper Ho ra hi to.
Or app ki breathing in out trick Ne mujhy 1600 metter 5:30 may complete hojati hay easily thank you
Subham Patra Eat high protein diet. Calcium supplement and iron supplement.
Don't worry about weight, it will settle at a correct value. But don't do too much running
Thank you sir
Sir Kuch Diet ki Bary may bolo kiya kiya khana hay or Kitini bar kahana din var
High protein, low carb, iron and calcium rich
you are good sir
Thanks
ThankYou so Much for d advise..
I hv already been following 2_2 nose in nose out form n its d best way for 1600mtr
I have a query sir.. As i m able to run 1600mtr in 7mint20secs presently..
So as per ur experience will i be able to cover this distance in 6mints30secs as my Physical Test is In September and also suggest me some techniques to reduce my time as well..
Thanks again in advance sir
welcome
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
You are absolutely right
i am glad u liked it
Amazing knowledge sir
sajid gujjar i am glad it helped u
Thanx sir
Sir main cricketer hn aur jb main running karta hn Tow mere stamach k left side pain start ho jati hai plzz btaya ga k pain kiun start hoti hai....aur mujhe kia karna chahye k pain na ho....sajid Gujjar from Pakistan
sajid gujjar Agar aapke left main pain hota hai to aap doctor ko jaldi dekho. Right side ka pain accepted hai, left side ka nahi.
Thanks sir
Sir how much water we can drink before half an hour of run 1600 mtr.
As much as required to kill your thirst. Do not drink excess water
Thank u so much sir mere avi doute ko clear kr diya aapne❤️❤️
I am glad.
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
Sir i want to finish 800mtrs within 170seconds..but after 500mtrs I'm unable to breath well,its so hard to finish 800mtrs..i am now completing in 240-220 seconds.please tell me how to breath while running and make a video on breathing exercises for long run..
Hope by now you are doing good
Sir stretching before running kare ya after running??? Mere contact ke kuch log kahete hai ki before running stretch kare or kuch kahete hai after running stretch kare so i am confused now ....sir plz reply me.
Salman Khan after warmup you need to strerch your muscle so that there flexibility helps u while running. These are known as flex exercises.
After running body is very well warmed up. So that stretching should be done to increase your stretch limit and flexibility
Thank you very much sir
thank you so much sir
Welcome
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
Plz suggest me any iron supplement bcz i have less hemoglobin..
go to any chemist and ask for iron supplement, he will give you. There no big deal in this
You are the best 🔥
Thanks
u r my real ideal sir thanku sir for guide me
Welcome
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
Sir very helpful videoSir I request you please make video for 5k running training program
Will try . Not getting much response
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
Nice video
Parvej Pathan thanks
thanx a lot sir for advice
welcome
Your right sir... Tnx!
welcome
Sir main week me 3 din running aur 3 din gym karta hu, Kaya isse 800 m 3 min me ho Sakta hay?
Mere pas isse jayda time v nahi hay..
No
Jitender Harjai then please give me some solution please
Sir mujhe deviated nasal symptom hai jisse ek nose block rehti hai I am preparing for 1600 m in 6 min 30 sec breathing pattern Kon sa rehta hai
Mayank Sharma you can continue with nose in mouth out unless u are finding it difficult to do that. Actually your problem will solve if you do nose in.
However, you can also do mouth in mouth out. That will maintain higher flow of air.
Good morning sir
Stemina exercise ,diets, supplement ki jankaari dedo sir
Do scheduled and disciplined hardwork. Eat high protein diet. Rest well ans enjoy running. All will fall in place
sir nice effort for us
sir please tell me about healty food for running
i drink only milk 300ml after running
Eat high protein diet after training
Visit
www.h2fcare.com to learn about Health Happiness and Fitness
nice explanation
Thanks
Wow Sir
Thanks
Sir 1600m me ..last 400m excellent kaise mare...hamare Lag bhar jate hai ....plzz Kya kare
Aap mera strategy walla video dekho. Last 400 meters pe upper body and breathing pe kaam karo
@@jituharjai ji sir
Sir shin pain ke liye ice ka sake dena thik rehega. Is he pain kom hota he kya .please reply sir
Yes,
Please see shin splint videos
Sir aap khud athlete kaunsi race k the please share were u a short distance or a long diatance runner.
Short distance long time ago!
Superb video 🙏
Thanks
what type of food an athlete should take to improve their running.
I will be posting a video on diet and supplements very soon.
Sir muje 800 Mitters complete Kara he .me 400&500 Jane ke bada mere sasa full jate hai.to mere chest me thoda SA pan hone lagta he .to Mai raning continue nahi kar pate ..our Mai continue raning nahi kar pate Jada .plz advice me ...
Mona Chaskar thoda slow bhago. Har 200 meter pe lamba saans le kar lungs pura khali karo.
Pehle distance pura karo phir speed aayegi.
Running main pain to hota hi hai. Aap ko mehnat karna hoga.
Hi
I'm selected for PSI Gujarat Police, but I have to pass running test, 5000 mtr in 20 mnt !! I'm chartered accountant and never habitual for any physical task, please guide me to clear running test.
Manthan Rajguru you really have to work very hard.
First find out what is your current time.
How Much time we have for training?
Hoe many hours can u train every day?
Jitender Harjai Sir I can not run as of now more than 1.6 kms.
Manthan Rajguru then u have to start fast.
First try and complete 5 km run and walk but complete.
Know your time.
Contact me on whatsapp 9540358584
Jitender Harjai Thank you so much sir
Thank u sir giving this usefull info. 🙏
thanks
Sir masterbrusin se koi takfit hoti hai running me?
No
@@jituharjai thank you sir for answer.
sir mein 800m k leye daudta hoon... mein aapna per lamba fekta hu.. parr usper speed nahi pakad pata ..kyun???? 400m mein achhe se paar karta hunnn lekin dusra round me meri fat jati hain .. kyun???? help me ASAP.. waiting for ur repy ..
Prabin Chand stepping ke liye mera stepping walla video dekho.
Run hamesh slow start karo and end fast karo..
Breathing per dhyan do...
Technique pe kaam karo..
kya baat hai sir
Thanks
Thank you very much sir ..
Welcome
Sir kya 1600m race foot par karna hai ya normal tarike se Karna hai.
AMIT KUMAR aap ka sawal samaj nahi aaya hai.
Mera eek video foot placing pe bhi hai. Woh aap dekho shayad aap Ko sawal ka jawab mil jaye
Sir namaste mai vivek. Sir mai half marathon ki tayari kar raha hu wo bhi khud se akele aur kareeb 1 year se aur mai half maratho jo ki lko me tha maine 1h:29m:45s me complete kiya hai . Kewal running karke kiya hai kuch bataiye ki improve kaise ho mai record todna chahta hu. Kitna time lagega ?
Meri age 28 hai aur mai 2no time running karta hu.
Vivek kumar Srivastava aapka time bahut acha hai lakin sirf running sa nahi hoga. Aap marathon ke workout karo core and legs ka. Upper body strong hona chahiye. Diet etc pe bhi acha dyan do.
All the best
Happy running
Jitender Harjai thanks sir .🙏 29 april ko varanasi me half marathon hai aur mera target hai 1.20.00
Sir apka whatsapp n. Ho to plz
Vivek kumar Srivastava 9540358584 message only please
*Main 1600 m running mai 1200m nose se breath in krta hu aur mouth se breath out krta hu, baki 400m mouth se in and mouth se out krta hu .. bohot e a66a tarikha hai ye mare liye . Mera timing hai 4.50-4.55*
Good if you are comfortable
sir please tell me what to eat before running and after running 1600 mtr race
K vishnu You should maintain high protein diet for all day.
make a mixture of Gatorade+ORS + Glucose in 1 ltr water. have it before during and after practice.
if you feel lack of energy during runs , u can eat energy bars
sirji ek help kejiye...plz....Mjhe Ye jaanna h ki ..
Mai supplement use krta hu.....To isse Mjhe koi prblm to ni hogi army ke liye......kyuki maine ek. video dekhi thi usme bataya gya ki medical m bahar kr dete h jo supplement use krte h....sir plz..batay
Aap mujhe batao ke kon kon sa supplement lete ho. Agar sahi le rahe ho to koi problem nahi hai
sir,
I am beginner mene last 2 week se running start kri h.. roj 400 meter ke 6-7 round laga raha hu.. jogging krte hue.. but problem ye aa rahi h ki 2-3 round baad right side se stomach pain krna start ho jata h... Eske liye koi solution h kya?? b'coz sir mera physical h 1600 meter
pratik rawal Right side ka pain normal hai. Koi pareshan hone ki baat nahi hai. Aap running se 1:30 pehle kuch na lo. Water intake nornal rakho.
Apni donno hans ki middle fingure ko andar ki taraf mod ke palm ke beech main press karna hai jab running main pain hi. Hands ko usse taraf rakh ke about 100 meters bhago. Pain challa janna chahiye
okie sir,
thanks so much!
Good job sir but chati me bhagte samye jo dard hota hai to us ke liye kya karna chaiye
muscle strength and flexibility badao
Thanks bro thanks lot give me more. Information
Sunny kumar I am glad u liked it
sir leg main shin pain hain. please koi medicines ya koi excise bataye .. or yeh kyu hota hain
Apply ice. You will have to rest. Wear compression clothing over shin and calf muscles. You can do it on knee too. 2 to 3 hours after you have rested is good. Medicine you can take any anti-inflammatory such as diclofenac, combiflame etc But medicine se pehle aap doctor se baat kar lena.
Pain main nahi bhagna warna stress fracture ho sakta hai.
Running se pehle ache se warm up and flex exercises karo especially of calf, ankle, hamstrings.
Drink fluids and maintain salt balance in body..
If it comes back, start running a bit slow for a few days.
sujit sharma runing krne sa 3 ganta phele voltral 100 mg teblet khalena bs
ek ganta tak bgte rahogey dard ni hoga blqul bi
Nice video sir
Thanks
Sir mera railway group d physical exam hai 1st week of March. 1000 metre running in 5 minutes 40 sec. But after 600 metre mera breathing problems ho Raha hai. Mera SaaS full raha hai and mai dor nahi sakti. Kya karu please help me????
Slow bhago. Breathing walle videos dekho aur woh exercises karo.
Sir my event was SI 800 meters in 170 secs time..which is the best way to improve my breath..
Practice breathing as explained in my tricks video by placing a book on stomach. Try breath full lungs, make a pattern to breath
Can we do running in morning and gym workout in eveing for mussle building and fat loss?
Misbah Ansari yes, sure
Jitender Harjai Thanks :)
Sir shin bone pain k sath sath dourte waqt toes and heel mein bhi Dard hota hai....isliye jyada dur tak dour ne nehi pate hai ....kya karu sir????
Slow running karo. Pehle muscle strength and flexibility badao. Pain main kabhi nahi bhagna.
Shin pain ke liye videos dekho.
Schedule follow karo
Good sir thank u
welcome
Thank you sir jee wonderful running tips good morning sir jee Jay hind
Thanks
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
niceee video
welcome
1600 meter running ke pehele food Kya lu.....Mera ssc capf ka physical test hain is 25 trk ...pls rply
Saptarshi Saha Energy bar le lo 45 Min pehle
Jitender Harjai thanks sir ...
Thanks sir
Welcome
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
hiiii me Abhi 19 year old hu & school me jab bhi running competition Hoti mai last hi aata me jaldi thak jata hu pls tell what should I do my hemoglobin is normal
App exercise karo aur running thoda karo. Test kara sakte ho per woh karan mujhe nahi lagta hoga
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
Sir
You are so good..
Thanks
Superbbbbbb
Get knowledge about many things thanks
sir mera ghutna aapas me nhi touch hota h
fir bhi ghutna mud jata h
so m I eligible for diffanc job???
plz reply
Ajit kr. Pandey Agar koi physical deformity nahi hai to pass ho janna chahiye. Baki us samay doctor on duty pe depend karega
Sir konse shoe kharedane chaiye running ke liye..
TECH D FUN soft sole, good cushioning, arch support. Change shoes every 6 Month irrespective of the wear and tear
Jitender Harjai thank you sir
थैंक यू सर जी।।
Welcome
Thank you sir love you from assam
Thankyou so much.
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
Sir m breath in mouth and nose dono se krta hu aur breath out v mouth and nose se krta hu..
To isse muje koi dikkat ni hogi...???
Nahi hogi. Aap natural raho aur aise hi bhagte raho
sir posterior tibialis pain kyu hota h?? kya muje rest krna chahiye? ya muje running krni chahiye ??
Yes, you will have to stop till it becomes better. Use Ice, rest and few exercises. Do not force yourself.
You will run for sure.
I will try and put a video on this too very soon.
thnk u sir.. i will waiting for tibialis posterior topic video..
Thank you sir i will definitely try 2 in 2 out pattern this technique was new for me but i have a question i used to run 5k but now am focusing for 1.6k so what are things i should change like breathing, pace, warmups and stretching
Gaurav Jadhav 1.6km is totally different than 5km. Check my routine for 1.6km. That will give u some idea about training pattern u should adopt. Warmup and stretching remains same. Yoh will have to work more on technique and increase strength and flexibility.
Jitender Harjai yes sir i will follow that routine and will work on technique and to increase strength and flexibility thank you sir this was helpfull👌