@@theliteofhope7515 You can intensity this by increasing speed, repetitions, and more core and strength training. Try work on technique more if you have reached that level
Itna Detail Meh Explanation Diya Hai Sir Ne Fir Bhi Kuch Log Video Dhang Se Na Dekhkar Bewkoofo Jaise Questions Karte Hai Plzz Do Watch Video Properly Then Ask For Doubts 🙏
If i slow down time of video increase. So u can always rewind and play if you miss any part Also timing cannot be given. It is different for different athlete as everyone has different level of fitness. Hence giving fix time with spoil their effort.
Aap slow running karo. Mujhe nahi patta abhi aap kitna running kar lete ho per eek fresher ko jaldi nahi karne chahiye. 6 months is a good time to complete 10 km without stopping at a slow pace. Breathing, flexibility and strength sab zaruri hai aapka goal achieve karne ki liye. Achi diet lo, no fried , no junk food, high protein. Use 8 hour sleep. Sabse zaida zaruri, running ko enjoy karna hai. Smile smile and smile...
Vicky Dhaliwal Stamina aap ka aap ke mehnat se badega. Supplement aap ko energy and quick recovery main help karega. Maine aap ko woh supplement battaya hai jo harmful nahi hai. lakin hard work aapka hai. Supplement aap ko khali support karega.
Thankyou sir, me army ke liye 1600 mtr. Running kar rha hun but jyada improvement nhi hua hai aapke schedule ko follow karke dekhta hun kitna kamyab hota hun ,aap please 1600m. Related aur bhi video bnao Sir please.
A heart full thanks to you. By following 800m running technique from your channel I have passed Physical Efficiency test of West Bengal police. Keep doing more such videos. God bless you.
sir apne jo shedule diya hai o bohut kargar hai .isse ham gawo ki larke ko bohut madat milega . sir 1requst hai app isko video me convert kijiye .please sir
Bhot helpful hai sir mai phele jydda dodta tha or pain face karna padta tha apke gadiance sai mujhe kam time mai help hui or injury bhi nhi h ab koi tnx 2 you tnx tnx tnx
आपकी video में सबसे अच्छी बात मुझे ये लगी कि आपने time जरा भी लिया start होने में... otherwise वाकी सारे ये पहले कहते हैं do subscribe, like, share ये सारी बकवास पहले होती है
Shaik Kareem What is your weight, height and age. 1.7 km walk is very less under any circumstances. But no worry. We will discuss once we have your details
running ke pehle protein drink ya energy bar lo about 45 min pehle. Salt balance ke liye Gatorate+ ORS + glucose ka water banna ke piyo. Start run ka hamesh thoda slow karo
i run 1600 mtr in just 7:25 mntz , bt DA requisite time is only 6:30 I'm worried to improve my speed wdin 6:30 ... I hv my physical test on (race , push ups ) on 4th July just 20 days left .... PLZ suggest da best supplements or measures to reduce da undue lapse of one mnt in my running ....reply would be highly appreciable ....
20 days is less to reduce almost a minute. So we will have to work on one time run. You must not run too much. Keep your muscles warmed up and flexible. Keep drinking fluids and proteins. On final day you have to work hard. Run first 800 meters slow. Do not worry if others go ahead. start increasing your speed in next 400 meters by picking the person ahead of you and catching him. Last 200 meters use your upper body to full and put everything. All the best
Very nice thanks sir Kindly inform me I have started running for job i don't have much time I have 2 week I have a pain in my calf how can I overcome and how can I improve my speed for 1600 mtr with in 2 week
sir mera timing 5:30 aa raha he sir or time kse kam karu or sir muje ye puchna tha ki jab race najdik aa jaye matlab 7days he tab konsa schedule follow kare sir reply jaror karna
Abhishek Sharma Around 4 days pehle competitive running band kar do. Light running with flex exercises. No weight training. Time kam karne ke liye scientific points jaise ke hands ka Movement, turn pe shoulder dip aur breathing pe kaam karo. Final day be run ke liye strategy plan karo ki konsa round kaise bhagoge. Pehla round slow bhagna. Dusro ki chinta nahi karna. Apna style se bhago.
Sir, can you Make a video for 5meter long jump strategy for beginners??? . I'm trying for PSC physical test.Your video will help us as lot.Your the best RUclipsr for best SCIENTIFIC Training methods.
hi sir I have been improving my upper body by doing gym from 3 months as my chest was 76, now it's 82 and I hv been following your schedule from a week and now I have nearly 3 weeks . my timing is 7:30 & want to do it 6:30 someone recommended me to do long dist run only to improve it . wt should I do . plz suggest.
ashutosh bhatt 1600Mtrs is the most difficult run. So u have to plan. If you have some extra kg weight, running long distance may help to loose kgs. If u want to run fast, u have to develop yourself completely. U have a lot to cover to reach ur requirement. In 30 days breaking 1;30 is difficult. Try anything people around u suggest. Gyming probably will harm u as it looks u r doing heavy weights and are not doing core area.
Jitender Harjai thnks sir 1 )while I do running my lower back start paining in the middle of my run. 2) I am not a novice in the running, I have tried earlier also but was not able to reduce my timing, as I feel that my legs are heavier than my upper body , so make a balance I started doing gymming . 3 ) sir I am planning to take protein powder and high cal diet with long dist running . will it help ?
Whatsin Doon 1. I think ir posture need improvement. Where do u see when u run? Try and see straight ahead. Do not bend ueself. Keep ur shoulders broad and open. 2) Legs heavy is not possible. When u run, body gains balance and equilibrium automatically. So don't have this imbalance in mind. This doesn't exist. 3) It is good to have high protein diet and take calcium supplement. Do take vitamins and Minerals too. Keep urself hydrated. I think u need to work on your posture and reduce the length of your stride. That should solve the problem
Protein is the building block of the body. It helps in muscle and organ recovery. It cannot affect or create any sexual problem. take Isolate whey protein of a good brand.
Thanx A Lot Jitender Sir Its A Very Good And Effective Plan Now I'll Follow All These Steps Regularly . Sir But Plzz Tell Me How To Breathe While Running For 1600 meter ?
Kannidi Sagar drills , hopping and bonding, upslope running, stairs, legs weight training will help develop strength. For increasing stride, increase ur joins flexibility. Do not over stride , keep ur stride natural
Guru ji sbse pehle aapka bahut bahut dhanyawad aapne jo running programme me btaya h ki aaj 200 kal 400 fer 800 lagani h aap hme inn sbhi ki timing bta dijiye I mean ye sari distance Ek nischit samay antral me jarur cover krni h filhal meri 1600 ki on road timing 5:10 ki h please aap bta dena guru ji
Vrishketu Teotia There is no fixed timing. It will bary from player to player and from standard and level. It is clearly stated how much power j have to apply. Just do that.
Middle of foot pe land karna chahiye. Uske baad aage roll natural rehna hai. Toes pe ya heel pe bhagne ki kaushish nahi karo. Jitna natural ho sake utna natural rakho.
Raman Bhagat 4. Upslope here is to generate power in your every push. So we need you to not concentrate om speed but on power. 5. Downslope should force you to move ur feet faster then you do normally. Small strides will force you to increase your stride repetition rate. This will benefit you to increase feet change rate.
Sir may 2 month se running kar hara hu.mere 1600 mtr ka timing ha 7 min.is schedule ko follow karlia tho 1 month ke bad keya 6:15 ayega.plz reply.mere police ka pmt ha 1 month ke ander me .
Trending channel 25 days may itni improvement mushkil hai. Per agar aap upper body use karoge to 25 se 30 second kat sakte ho. Iske ilawa negative splint bhagna matlab first half thoda slow. Aerobic part badao.
Trending channel Aap ko yeh 7 days ka routine 6 to 8 weeks follow karna hai. Mushkil kuch bhi nahi hai agar aap plan karo. Technique pe kaam karo, routine follow karo, race main pehle puri jaan nahi laggana, electrolytes aur ORS lo run ke beech main ....sab ho jayega
No disadvantage. They will automatically get into the shape as per your structure. Just don't bother about them. Keep running your best always. Hamstring are always well developed in short distance runners such as 100 meters / 200 meters. Calf muscles are in excellent shape for all runners.
Ravi Shankar Aap ko apni hamstring muscle and calf muscle pe kaam karna hai. Uske ilawa aap runnung se pehle acha warmup kiya karo. Stretching ache se karo. Recover ho jayega
hlo sir mai sumit sir mera running exam hai 30 July ko 4.8km 27 minutes mai complete krni hai help me please meri age 24 hai or wait hai 68kg height 6:00
Arush Nagar I presume 4.8Km in 17min. Mujhe nahi patta abhi aap ka kitna time aa raha hai. But itne kaam notice main hum kuch seconds hi kaam kar sakte hain. Agar practice pure na ho aur acha result lanna ho to race plan karne hogi. Har km pe apni speed adjust karni hogi. Pehla aur dusra km fastest nahi hona chahiye... Generally 3rd ya 4th fastest hona chahiye. Last ke 400meters full upper body ke use ke saath bago. 5km liye ache energy store karo kaam se kaam 2 se 3days pehle se...
Sir day 1 me aapne 300-500 *3 meter run kaha hai aur sir 200 meter jog recovery between each set bataya hai kya sir 200 meter jogging ki jagah pe 1ya 1:30 min ruk ke rest le sakte hain plz sir reply
How to start doing anaerobic running in day 4 when we start running fresh(mean we usually breathe out after 800m then anaerobic running start)please elaborate. Respected sir
arun sharma this day u have to increase your capacity to run at a higher pace for longer period. Initially you will Mot be able to run even 400 meters at fast pace. Slowly you will catch up. Run as fast as you can for 400 meters continuously...
Jitender Harjai sir thanks alot muje 6 months ho gye running krte hue but meri timing 1600 mtr ki 6.20-30 se kum ni ho rhi isliye mai bahut jada preshan hu mai. army medical corps join krna chahta hu
shubam sharma Shayad aap koi routine nahi folloe kar rahe ho. Sirf running karne se running improve nahi hoti hai. Aap routine follow karo. Aap ko to bus 6min ka andar pura karna hai jo bahut aasan hai...
Chandra Chur Dutta Average speed is good. Work on your technique and also work on strategy of race. Run negative splints. Do not overdo running. Prevent injury and recovery time. Make sure you develop overall body and not just running. All the best. Do well and keep us posted of your better timing.
Aapko 300 meters pehle bhagna hai itna fast ki jaise race sirf 800 meter ki ho phir 200 meter very slow jog karna hai aur apna recovery karna hai phir 500 meter bhagna hai ki jaise aap 1600 meter bhagoge. Agar aap video pura dekhoge to aapko samaj aayega aerobic and anaerobic
hlww sir... thanks for video... sir Mera physical fitness test 29may ko h and mujey 1600 meter 6:15 m complete karni h meri 6:20 m aa rahi h and abi mere pass thoda sa tym bcha h please sugges me sir I have only one week wt should I do now... I will b thankfull for this guidance... thanks sir
nowadays i can complete 5k running in 24.30m i am not confident about my race. my pet test will be in 10 days how i can decrease my timing to 23m.?? is it possible in 7 to 8days???
Supplements main aap Whey protein with BCAA le sakte ho. Natural diet main bhi protein ko badao. Eggs, dal, sprouts, chicken lo. Vitamins and minerals ka eek supplement bhi lo. Aap ko B12, zink, iron etc bhi lena chahiye. Eek tablet aate hai " A to Z" jo eek multi vitamin aur multi vitamin hai. Waise koi bhi le sakte ho. Iron aur minerals bhi lo. Running ke beech main salt replacement bhi zaroori hai. ORS bhi le sakte ho. Body ko dehydrate nahi hone dena.
Running shoes ke liye aap Pronation check karo aap ka kya hai. Main pronation pe bhi eek video bannane walla hun. Correct shoe ho to injury nahi hoti hai
sir mein tou 19 saal ka hoon mein do haphte se 5km bhag raha tha pahele 5km 30 minut pe mare the aur woh ab 25 minut ka hogaya ab use ke neeche nahi ja rahi hein main kya karu us keliye
Sir mera ..army ka dowr h 2 month me kya main is scheduled ko follow karke apna speed 2 mahine me thik kar sakta hua kya aap muze thora guide kar skte h ?
vishal kumar giri mujhe aapka abhi ka standard nahi patta so main yeh nahi keh sakta ki aap kis time tak aa sakte ho. Agar aao yej schedule follow karoge religiously and with discipline. So aapko definitely faida hoga. Sirf running se kuch nahi hoga. Aap apna core, legs and upper body work karo. Technique pe zarur dhyan do. Woh bahut zaruri hai. High protein diet lo aur mere saare video dekho. Breathing and running technique etc sab bataya hai. Injury nahi lena hai so uske protective measures zarur lena hai
Shiva bailwad Saas fulna matlab Hyper ventilation. Running main eek karan hai saas ka pura tarah na lena. Every 200 mtr lamba saas liya karo phir lamba saas choda karo. lamba saas lene aur chodma samaj agar 5 step slow karne pade to pehle pehle kar lo. Baad main aadat pad jayegi.
That is nothing to worry if it is on right side. That will go away. Don't stop running. Also avoid eating anything for 30 to 45 min before running. You can close this time as you progress without pain.
sir please batao... sona kyu joruri hei? Jada Mobile dekhne se ya gaming karne se kya running mei problem hota hei? mein game khelte hu ratko 12.00 tak aur 3.45 baje running ke liye nikalta hu. to isme side effect hoga kya? please batao...
Pritam Talukdar Bilkul affect hoga. Gaming se koi pharak nahi padta lakin agar mind and body ko rest nahi mulega to unka recovery nahi ho patta, muscle develop nahi ho patta. 3:30 hour so kar aap apnr sport ko zaida nahi de paoge.
sir in feel pain in my legs after i run fast in tebia bone... it also called shin pain... wht i do... some people were saying run on ur toes.. wt i do... i do 4 to 5km long running regularly...
Jitender Harjai actually i want to join indian army toh kya main iss schedule se 5min main cover kr sakta hoon august main trail hai present time mein 1600 meter ko 6min 10sec main complete krta hoon
RUclips pe sab se achcha knowledge aap dete he runnings ke bare me
Thank you sir
Thanks
jitendr Sir bhut acha kmm kr rhyeo thanks for knowledge
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3 days before race day stop everything and relax. you can do some warmup or little stretching only
Sir,please isse tora advance level ke workout batayenga (1500).....district, state level athlete ke liye...🙏🙏
@@theliteofhope7515 You can intensity this by increasing speed, repetitions, and more core and strength training. Try work on technique more if you have reached that level
Itna Detail Meh Explanation Diya Hai Sir Ne Fir Bhi Kuch Log Video Dhang Se Na Dekhkar Bewkoofo Jaise Questions Karte Hai Plzz Do Watch Video Properly Then Ask For Doubts 🙏
no worries
Bhot acha btaya apne thoda aaram se btao sir or timing bhi right down kr 200 meter k 400 m
If i slow down time of video increase. So u can always rewind and play if you miss any part
Also timing cannot be given. It is different for different athlete as everyone has different level of fitness. Hence giving fix time with spoil their effort.
muze breathing technic Ka best effect dikha aur may beginner hu .thank u so much sir .aur baki ki technic bhi daily use karonga
Good. Observe your runs. Make videos and try look for faults. Also try and improve your technique. Do overall development
You are brilliant sir.. Thanks for being good mentor.. Sir stamina built krne Mai kina time LaGta hai 10k tak without stop
Aap slow running karo. Mujhe nahi patta abhi aap kitna running kar lete ho per eek fresher ko jaldi nahi karne chahiye. 6 months is a good time to complete 10 km without stopping at a slow pace.
Breathing, flexibility and strength sab zaruri hai aapka goal achieve karne ki liye. Achi diet lo, no fried , no junk food, high protein. Use 8 hour sleep.
Sabse zaida zaruri, running ko enjoy karna hai.
Smile smile and smile...
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
@@jituharjai thanks you sir..you are great
thnxx for relevant information....may b it helps me alot Sir....
thnkxx again
harjinder singh it will help if you work hard regularly
sir koi supplement bato
Nature's best Isopure whey protein with low carb or no card. Isopure aap kissi aur brand ka bhi le sakte ho. Local brand mat use karna.
thnx so much sir iss ta runing ka satamina bd jaya orr isa kaise use krna h
Vicky Dhaliwal Stamina aap ka aap ke mehnat se badega. Supplement aap ko energy and quick recovery main help karega. Maine aap ko woh supplement battaya hai jo harmful nahi hai. lakin hard work aapka hai. Supplement aap ko khali support karega.
Sir ,your videos helped me in bringing my timing down thanks sir.
I am glad it helped. Stay blessed and help others always
6: 20 aa rha ha tima one mounth practit ma lakin muja 5 min ma ana ha kysa kam hoga time.
And exercise videos btay 1600 mtr ki
1600 mtr ma
Keep practicing and follow the schedule.
Important is to do overall development and not over running.
Do strength , flexibility, drills etc too
Sir kuch exercises for 1600 mtr ka liya video ka link send kr do
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
Thankyou sir, me army ke liye 1600 mtr. Running kar rha hun but jyada improvement nhi hua hai aapke schedule ko follow karke dekhta hun kitna kamyab hota hun ,aap please 1600m. Related aur bhi video bnao Sir please.
RAM GUPTA Schedule strictly follow karo..
Saath main apne technique per bhi kaam karo.
Steps, breathing sare video dekho
thank you sir :)
welcome
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
A heart full thanks to you. By following 800m running technique from your channel I have passed Physical Efficiency test of West Bengal police. Keep doing more such videos. God bless you.
Happy to hear that. Stay blessed always
I also passed 800 metre in 2:40 . WBP SI
Sir 1600 mts mai Spike le jaa skte hn kya
Yes, but shoes are also good
@@jituharjai_ thanxx Sir😇😇
sir apne jo shedule diya hai o bohut kargar hai .isse ham gawo ki larke ko bohut madat milega . sir 1requst hai app isko video me convert kijiye .please sir
Anik Chowdhury ok
Main try karta hun
Hindi me workout bejho sir
Yeah mera best tha..
Isse zaida hindi nahi kar sakta main
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
thank u sir very helpful vdo
nice
Bhot helpful hai sir mai phele jydda dodta tha or pain face karna padta tha apke gadiance sai mujhe kam time mai help hui or injury bhi nhi h ab koi tnx 2 you tnx tnx tnx
I am happy that you have understood things.
Happy running
sir koi accha Sa gulcose and supplement Bata dijiya jo Hamare sarir main energy Banaye Rakhe plizz sir
Mohit Dhama Fast charge for salt balance, whey protein Isopure with BCAA, tablet A to Z twice a day. Iron supplement if Hb is low
Awesome schedule
Hope u could take benefit of it
आपकी video में सबसे अच्छी बात मुझे ये लगी कि आपने time जरा भी लिया start होने में... otherwise वाकी सारे ये पहले कहते हैं do subscribe, like, share ये सारी बकवास पहले होती है
Kaushal Sharma Mera aim aap logon ki help karna hai. Yej mera profession nahi hai. I am happy ki aapko pasand aaya
Sir fully satisfied from your video thank you sir ji
Thanks
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
thanku soo much sirrr.... for making this video..... ..
Thanks you lots sir i only walk 1.7 km it is useful for me i cant run much because my belyfat
Shaik Kareem What is your weight, height and age. 1.7 km walk is very less under any circumstances. But no worry. We will discuss once we have your details
very nice sir 👏
Thankyou
yasa batao ke Jo runing karte time energy bane rahe kon se chej ke khane se
running ke pehle protein drink ya energy bar lo about 45 min pehle. Salt balance ke liye Gatorate+ ORS + glucose ka water banna ke piyo.
Start run ka hamesh thoda slow karo
i run 1600 mtr in just 7:25 mntz , bt DA requisite time is only 6:30 I'm worried to improve my speed wdin 6:30 ... I hv my physical test on (race , push ups ) on 4th July just 20 days left .... PLZ suggest da best supplements or measures to reduce da undue lapse of one mnt in my running ....reply would be highly appreciable ....
20 days is less to reduce almost a minute. So we will have to work on one time run. You must not run too much. Keep your muscles warmed up and flexible. Keep drinking fluids and proteins.
On final day you have to work hard. Run first 800 meters slow. Do not worry if others go ahead. start increasing your speed in next 400 meters by picking the person ahead of you and catching him. Last 200 meters use your upper body to full and put everything.
All the best
Very nice thanks sir
Kindly inform me I have started running for job i don't have much time I have 2 week I have a pain in my calf how can I overcome and how can I improve my speed for 1600 mtr with in 2 week
junaid ahmed 2 weeks is a very short time. I do not know what is ur current status.
Do u have pain in muscle or shin bone
Now my calf is ok I can run 1800 mtr in 8.30 how can I improve more means how many days required for good staimina and increse speed.
sir mera timing 5:30 aa raha he sir or time kse kam karu or sir muje ye puchna tha ki jab race najdik aa jaye matlab 7days he tab konsa schedule follow kare sir reply jaror karna
3 days pehle light running and flexibility exercises karo. Muscles ko tuned rakhne ke liye light running zaruri hai
sir me samja nahi matlab mano Monday ko race he or aj Tuesday he or mere pass 6days he to kabse light running karni he or kab rest dena he sir reply
Abhishek Sharma Around 4 days pehle competitive running band kar do. Light running with flex exercises. No weight training. Time kam karne ke liye scientific points jaise ke hands ka Movement, turn pe shoulder dip aur breathing pe kaam karo.
Final day be run ke liye strategy plan karo ki konsa round kaise bhagoge.
Pehla round slow bhagna. Dusro ki chinta nahi karna. Apna style se bhago.
Jitender Harjai thank you sir
i like your weakely shdule
sir,
my 1600 mtrs tume is 6:20 by i follow your shdule to decrease my time...
its_rahul athlete follow religiously. Work hard. Eat protein rich diet and sleep well. Always do warmup and stretching before run
Thankyou very much sir
Mere 10 sec.. kam hue hai apke sari videos dekhe mene 5:30 se 5:19
Excellent
Sir, can you Make a video for 5meter long jump strategy for beginners???
. I'm trying for PSC physical test.Your video will help us as lot.Your the best RUclipsr for best SCIENTIFIC Training methods.
Passidea Tabg Ok I will make it very soon
Jitender Harjai Thank you very much sir:)
Sir aapka 1600m wala niyam super tha vaise hi high jump ke bare me batai mai aapse yehi umidd rakhte hai
Hope u r good now
sorry for late reply
hi sir
I have been improving my upper body by doing gym from 3 months as my chest was 76, now it's 82
and I hv been following your schedule from a week and now I have nearly 3 weeks . my timing is 7:30 & want to do it 6:30
someone recommended me to do long dist run only to improve it .
wt should I do .
plz suggest.
ashutosh bhatt 1600Mtrs is the most difficult run. So u have to plan. If you have some extra kg weight, running long distance may help to loose kgs.
If u want to run fast, u have to develop yourself completely. U have a lot to cover to reach ur requirement. In 30 days breaking 1;30 is difficult. Try anything people around u suggest. Gyming probably will harm u as it looks u r doing heavy weights and are not doing core area.
Jitender Harjai thnks sir
1 )while I do running my lower back start paining in the middle of my run.
2) I am not a novice in the running, I have tried earlier also but was not able to reduce my timing, as I feel that my legs are heavier than my upper body , so make a balance I started doing gymming .
3 ) sir I am planning to take protein powder and high cal diet with long dist running . will it help ?
Whatsin Doon 1. I think ir posture need improvement. Where do u see when u run? Try and see straight ahead. Do not bend ueself. Keep ur shoulders broad and open.
2) Legs heavy is not possible. When u run, body gains balance and equilibrium automatically. So don't have this imbalance in mind. This doesn't exist.
3) It is good to have high protein diet and take calcium supplement. Do take vitamins and Minerals too. Keep urself hydrated.
I think u need to work on your posture and reduce the length of your stride. That should solve the problem
Osm information sir ji thank you
U r welcome
thank you sir ...kya sir protien powder lane se saxul problem aati he. mene suna he...
Protein is the building block of the body. It helps in muscle and organ recovery. It cannot affect or create any sexual problem. take Isolate whey protein of a good brand.
Nice sir , please upload program for 800 meters complete
Susheel Mishra yes. I will do that
Thanx A Lot Jitender Sir Its A Very Good And Effective Plan Now I'll Follow All These Steps Regularly .
Sir But Plzz Tell Me How To Breathe While Running For 1600 meter ?
Shivam patel please see by breathing video carefully....
I am truly like this video
nice
Sir super please... Tell how to develop leg length nd striding for 1600...
Kannidi Sagar drills , hopping and bonding, upslope running, stairs, legs weight training will help develop strength.
For increasing stride, increase ur joins flexibility. Do not over stride , keep ur stride natural
Guru ji sbse pehle aapka bahut bahut dhanyawad
aapne jo running programme me btaya h ki aaj 200 kal 400 fer 800 lagani h
aap hme inn sbhi ki timing bta
dijiye I mean ye sari distance
Ek nischit samay antral me jarur cover krni h filhal meri 1600 ki on road timing 5:10 ki h please aap bta dena guru ji
Vrishketu Teotia There is no fixed timing. It will bary from player to player and from standard and level.
It is clearly stated how much power j have to apply. Just do that.
Sir legs kaise step hona chahiye sir panja ya Pura pair
Middle of foot pe land karna chahiye. Uske baad aage roll natural rehna hai. Toes pe ya heel pe bhagne ki kaushish nahi karo. Jitna natural ho sake utna natural rakho.
sir mere ghar je pass hilly / slopy jagah nahi... jaisa ki apne routine me bataya h to me uski jagah kya kru...
Avdesh Kumar Koi baat nahi. aap woh schedule plan pe kar lo. Usko box jumps and Vertical jumo ke saath combine kar ke chalo
Hi,
Will you please tell us about the distance in Day2(Hill training day) 4&5 point.
Raman Bhagat 4. Upslope here is to generate power in your every push. So we need you to not concentrate om speed but on power.
5. Downslope should force you to move ur feet faster then you do normally. Small strides will force you to increase your stride repetition rate. This will benefit you to increase feet change rate.
ThanYou #Sir ....
M strictly following your plan and its result oriented....
I again thankyou fir providing such a great help by this platform...
morning pay...running practies karta huu..or sum ko gym may...weight traning kar ta huu ayee thik...practies kar raha huu..may..??
Sukanta maji absolutely correct. Get variation in your training and also work on your breathing and technique
sir please elaborate supplements and protein rich diet for running !!
Hope u r good now
sorry for late reply
sir 800 mitr ka time mera 2:30 h fir agle 800 mitr ko 3 mint lg jate h ye time mujse cubr he ne ho rha h
Nav Mandyal bhai aapka itna acha running tym h mera tho 1600 meter ke liye 7:39 minute lagte h kuch btao yr mujhe
Nav Mandyal Isko ulta karo.
Pehle 800 meters 3 min aur next 800 meters 2;30 se kaam main karo.
Is ko negative splints bolte hain.
Try kar ke dekho
Sir may 2 month se running kar hara hu.mere 1600 mtr ka timing ha 7 min.is schedule ko follow karlia tho 1 month ke bad keya 6:15 ayega.plz reply.mere police ka pmt ha 1 month ke ander me .
Yes, if you understand and apply it. Do overall development and increase strength and flexibility
Running ke bad ka food morning and evening kya khay
Praveen Yadav Normal high protein diet lo.
Eggs, chicken, whey, milk, cheese., Curd etc.
sir running exercise ki vedio bano kon kon si ker or kab running after or before
Nk Knowledge Hub Yes, sure. I will make it soon.
Jitu sir ek request h plz
Slope hill door door tak nhi hai
Koi aur schedule de do uss din ke liye plz
Stairs kar sakte ho
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
I got ankle poping sound while running how can i get rid of it please help😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢
Humm
Very good!
Thanks
Sir panje se running ki vjah se pairon m khinchav aa gya h aur paidal chlna bhi tough ho r h pr fir bhi run KR RHA Hoon is this ok
Hope u r good now
sorry for late reply
I have 25 days left for the show. I run 1500 mtrs in 6:25 but requirement is 5:10..plz guide me
Trending channel 25 days may itni improvement mushkil hai. Per agar aap upper body use karoge to 25 se 30 second kat sakte ho. Iske ilawa negative splint bhagna matlab first half thoda slow. Aerobic part badao.
Apne 7 days ka routine diya h ... usko kro tab bi mushkil h?
Mere pas one month h
Today I did 1.47 km in 6:00 mins
Trending channel Aap ko yeh 7 days ka routine 6 to 8 weeks follow karna hai. Mushkil kuch bhi nahi hai agar aap plan karo. Technique pe kaam karo, routine follow karo, race main pehle puri jaan nahi laggana, electrolytes aur ORS lo run ke beech main ....sab ho jayega
sir leg muscle aur calves bdde mascular ha sir. iska koi disadvantage ha kya ruuning me plz btao
No disadvantage. They will automatically get into the shape as per your structure. Just don't bother about them. Keep running your best always.
Hamstring are always well developed in short distance runners such as 100 meters / 200 meters. Calf muscles are in excellent shape for all runners.
run karte samay thai aur knee ke niche dard ho jata h koi exercise
Ravi Shankar Aap ko apni hamstring muscle and calf muscle pe kaam karna hai. Uske ilawa aap runnung se pehle acha warmup kiya karo. Stretching ache se karo. Recover ho jayega
Mera army ka bahali hai sir april me pr mera breath bahut high hai kaise breath maintain kre sir please btaye
Start slow.
Breathing walle do videos hain, unko dekho.
Strategy walla video samjo aur apply karo
hlo sir mai sumit sir mera running exam hai 30 July ko 4.8km 27 minutes mai complete krni hai help me please meri age 24 hai or wait hai 68kg height 6:00
Arush Nagar I presume 4.8Km in 17min. Mujhe nahi patta abhi aap ka kitna time aa raha hai. But itne kaam notice main hum kuch seconds hi kaam kar sakte hain.
Agar practice pure na ho aur acha result lanna ho to race plan karne hogi. Har km pe apni speed adjust karni hogi. Pehla aur dusra km fastest nahi hona chahiye... Generally 3rd ya 4th fastest hona chahiye. Last ke 400meters full upper body ke use ke saath bago. 5km liye ache energy store karo kaam se kaam 2 se 3days pehle se...
Day 2 ka workout samaj nai aa raha ek war fir ca btana please sir please
Aap ko jo point nahi samaj aaya hai woh puch sakte ho
Sir day 1 me aapne 300-500 *3 meter run kaha hai aur sir 200 meter jog recovery between each set bataya hai kya sir 200 meter jogging ki jagah pe 1ya 1:30 min ruk ke rest le sakte hain plz sir reply
Yes
Sir jee schedule follo karne ke bad ka din bhar ka khana ka v bta dijiye ya fir iske bare me ek video bna dijiye sapta bhar kya khana h. JAI HIND
Ok. Will make a video soon
Ok Sir thank u so much...
How to start doing anaerobic running in day 4 when we start running fresh(mean we usually breathe out after 800m then anaerobic running start)please elaborate. Respected sir
arun sharma this day u have to increase your capacity to run at a higher pace for longer period. Initially you will Mot be able to run even 400 meters at fast pace. Slowly you will catch up. Run as fast as you can for 400 meters continuously...
Which type of food we have to take for please tell me a proper diet for this
Aman Srivastav Take high protein diet.
For supplements please watch my video.
Eat well, rest well
Jitender Harjai thanks sir
1600 mtr 5:10 sce ment meriko korna ha ...kia korana hoga.... time over ho raha haa.....
Chinmoy Phukan mehnat karo. Schedule follow karo. Technique thik karo. Diet and sleep well
sir protein aur suppliments kon se le running k liye plz btaaye sir
shubam sharma Whey protein, BCAA 2 1 1, Vitamins and minerals, beta alanine, alpha GPC, Electrolytes, Glucose, ORS
Jitender Harjai sir thanks alot muje 6 months ho gye running krte hue but meri timing 1600 mtr ki 6.20-30 se kum ni ho rhi isliye mai bahut jada preshan hu mai. army medical corps join krna chahta hu
shubam sharma Shayad aap koi routine nahi folloe kar rahe ho. Sirf running karne se running improve nahi hoti hai. Aap routine follow karo. Aap ko to bus 6min ka andar pura karna hai jo bahut aasan hai...
sir yeh suppliments sare lenge hogi ya koi koi?
shubam sharma Jo aapko thik lage. Whey proteino agar protein intake kaam hai. Electrolytes to lena padega. Vitamin and mineral bhi lena chahiye.
sir me monday ka wprkout thik se samjha nahi 300 - 500 X 3 kya 300 ke 3 500 ke 3 bar dodna he kya sir
total 800 karna hai, 300 zaida fast bhagna hai phir 500 thoda slow. 800 meters ke baad hi stop karna hai
sir mera time 5:30 time a gya h bt m pura jore lga deta hu bt last m ne bnti h speed....
Nav Mandyal Koi baat nahi.
Time acha aa raha hai, isko 10 sec aur katne ki koshish karo
Same broo
Sir it takes 14:30 for me to cover 3.2k. Average speed is 13 Kmph.
How should I improve it?
Chandra Chur Dutta Average speed is good. Work on your technique and also work on strategy of race. Run negative splints. Do not overdo running. Prevent injury and recovery time. Make sure you develop overall body and not just running. All the best. Do well and keep us posted of your better timing.
Is gym important for a 1.6k run?
I generally take 5:45 for it. But it will be better if it's a under 5 min run.
Chandra Chur Dutta Gym and weight training is important for all athletes. You should program your training well.
Jitender Harjai Thank you very much.
Will let you know about the improvements.
I feel pain in my lower shin inner side in both legs Almost 8-9 inches above my heal
Hope you are ok now
sorry for late reply
Sir pls explain 3rd point in Day 1. How to do it?
Aapko 300 meters pehle bhagna hai itna fast ki jaise race sirf 800 meter ki ho phir 200 meter very slow jog karna hai aur apna recovery karna hai phir 500 meter bhagna hai ki jaise aap 1600 meter bhagoge.
Agar aap video pura dekhoge to aapko samaj aayega aerobic and anaerobic
@@jituharjai 500 m all out bhaagna hai? Thanks
For motivation and tips on running and fitness , follow me on Instagram
instagram.com/jitu_harjai
hlww sir... thanks for video... sir Mera physical fitness test 29may ko h and mujey 1600 meter 6:15 m complete karni h meri 6:20 m aa rahi h and abi mere pass thoda sa tym bcha h please sugges me sir I have only one week wt should I do now... I will b thankfull for this guidance... thanks sir
Hope you cleared it.
Sorry for late message
sir ak video streching and flexbility par bhi bnaadijeye aur coel down ki bhi
Will make it soon
sir day 1 schedule ka 3rd point elaborate krna , samaj ni aaya.
and sir what we have to do during cool down ?
sorry for late reply. Hope all is ok
Aur breathing sir ke bare me tips dijiye
Breathing pe videos hain channel pe
nowadays i can complete 5k running in 24.30m i am not confident about my race. my pet test will be in 10 days how i can decrease my timing to 23m.?? is it possible in 7 to 8days???
Work on breathing. Also start run slow and end fast. Work on overall development and upper body for better results
sir plz tell me about running shoes and supplement. it's confusing me
Supplements main aap Whey protein with BCAA le sakte ho. Natural diet main bhi protein ko badao. Eggs, dal, sprouts, chicken lo. Vitamins and minerals ka eek supplement bhi lo. Aap ko B12, zink, iron etc bhi lena chahiye. Eek tablet aate hai " A to Z" jo eek multi vitamin aur multi vitamin hai. Waise koi bhi le sakte ho. Iron aur minerals bhi lo. Running ke beech main salt replacement bhi zaroori hai. ORS bhi le sakte ho. Body ko dehydrate nahi hone dena.
Thank you very much, sir.
Running shoes ke liye aap Pronation check karo aap ka kya hai. Main pronation pe bhi eek video bannane walla hun. Correct shoe ho to injury nahi hoti hai
sir hum apna army ke kiye kayse time 5mint tak laye
ashad karim Schedule follow karo, diet ache se lo, rest karo and kush raho. Running enjoy karo. Isko majburi nahi banao. Sab ho jayega.
bai ji protein or suplement k bare batao 1600meter running k. leeee
Lovepreet Singh please check my supplement video for that
Sr.may 1600m road pe practice karta hoon maximum time is ke liye kaunsa brand ka running shoe use karu.
sorry for late reply.
Hope all is ok
thanks sir .......mai biginer hu sir maine isi week start kiya hai mere m.p. police ki running december me hai please sir uske liye kuchh btaiye
Aap running and bake physical tests ka eek fix routine follow karo. Diet aur rest ache se karo. Sab ho jayega
mere sare videos thyan se dekho. Diet, Supplements, Breathing, bahut kuch nayya milega aapko. Woh sab follow karo
What type of supplements nd drink can u please mention sir
Whey proteins, BCAA different rations, Beta alanine, Alpha GPC, Minerals and Vitamins supplements. iron supplements,
For fluids electrolytes + glucose + ORS
hi sir I have lean body lower weight how can I increase my weight and prepare for 1600 meter race
eat proteins. Do not do excessive running. Maintain good food habits. You will gain weight
sir mein tou 19 saal ka hoon mein do haphte se 5km bhag raha tha pahele 5km 30 minut pe mare the aur woh ab 25 minut ka hogaya ab use ke neeche nahi ja rahi hein main kya karu us keliye
Core area ko develop karo. Diet pe dhyan do.
Supplements bhi try kar sakte ho.
ik sports fitness te v bna do video jive k field hockey, football wegra lye
Laddi bhullar Zaroor...
Sir, What is 300x2 means??????
please EXPLAIN!!!!
Mujhe umeed hai aapko samaj aa gayya hoga
300 meter 2 bar bhagna hai
sir supplement konsa use kr skte hai running k liya 1600 meter race k liya
Koi zarurai nahi hai. High protein diet lo
Sir running time me daily use wala energy drink kya le ...or kya masturbations se satemina loss hota hain...kya
pradeep Bisht Drink ke liye aap mera supplements walla video dekho.
Sir mera ..army ka dowr h 2 month me kya main is scheduled ko follow karke apna speed 2 mahine me thik kar sakta hua kya aap muze thora guide kar skte h ?
vishal kumar giri mujhe aapka abhi ka standard nahi patta so main yeh nahi keh sakta ki aap kis time tak aa sakte ho.
Agar aao yej schedule follow karoge religiously and with discipline. So aapko definitely faida hoga. Sirf running se kuch nahi hoga.
Aap apna core, legs and upper body work karo.
Technique pe zarur dhyan do. Woh bahut zaruri hai.
High protein diet lo aur mere saare video dekho. Breathing and running technique etc sab bataya hai.
Injury nahi lena hai so uske protective measures zarur lena hai
Thank u ..koi v problem hoga to main aap se puch sakta hu?
vishal kumar giri ya sure
sas bhoout ful ta Kay kar na chai sir ....
Help me
Shiva bailwad Saas fulna matlab Hyper ventilation. Running main eek karan hai saas ka pura tarah na lena. Every 200 mtr lamba saas liya karo phir lamba saas choda karo. lamba saas lene aur chodma samaj agar 5 step slow karne pade to pehle pehle kar lo. Baad main aadat pad jayegi.
Sir, while running there is a pain in one side of waist
Pls help me how to tackle these problem
That is nothing to worry if it is on right side. That will go away. Don't stop running.
Also avoid eating anything for 30 to 45 min before running. You can close this time as you progress without pain.
Big fan of sir.. I'm from hyd sir#
Happy running
Sir mera time 6.10 aa RHA aur muje 5:45 niklana hai aur time 1 month hai mere pass kya karu
Gujjar dedha rocks Technique pe kaam karo aab.
Run ko plan kar ke bhago.
Core strength training karo
sir please batao...
sona kyu joruri hei?
Jada Mobile dekhne se ya gaming karne se kya running mei problem hota hei?
mein game khelte hu ratko 12.00 tak aur 3.45 baje running ke liye nikalta hu. to isme side effect hoga kya?
please batao...
Pritam Talukdar Bilkul affect hoga. Gaming se koi pharak nahi padta lakin agar mind and body ko rest nahi mulega to unka recovery nahi ho patta, muscle develop nahi ho patta.
3:30 hour so kar aap apnr sport ko zaida nahi de paoge.
sir in feel pain in my legs after i run fast in tebia bone... it also called shin pain... wht i do... some people were saying run on ur toes.. wt i do... i do 4 to 5km long running regularly...
AMAN SHARMA No. Always run natural. Use ice and compression clothing after running. Have high protein diet and take calcium supplements
Hlo sir mujhe plz supplements ke baare batae plz kon sa supplements leh sakte hai
Rohan Rehan Whey Protein, BCAA 2 1 1, vitamins and minerals, electrolytes, beta alamine, Yeh sab safe hai. Limit main lena
Jitender Harjai sir yeh supplements sabhi lene hai k koi ek choose krna hain in meh se aur limit ka pata kaise lagegaa
Jitender Harjai sir aur kya multivitamins ke capsules leh sakta hoon??
Jitender Harjai sir main vegetarian hoon toh kya inh supplements mein eggs ya koi aun non-vegetarian elements toh nhi hote kya??
Jitender Harjai actually i want to join indian army toh kya main iss schedule se 5min main cover kr sakta hoon august main trail hai present time mein 1600 meter ko 6min 10sec main complete krta hoon
kya aap bata shakte hai ki race kha pe hai
himanshu pal Sorry but I don't keep a track of events as there are many
sir day 1 bala samajh ni aya..... 300 mtrs 500 ki pace par mtlb????????
Arnab Kumar If u have to run 500 meters at a constant speed, then that pace is 500 metere pace
Jitender Harjai thank you soo much sir.....
Thanks sir sadha aapka abhari rahege sir
Welcome