Program for 1600 meters training

[@kishannayak8092]

KZbin pe sab se achcha knowledge aap dete he runnings ke bare me Thank you sir

[@jituharjai]

Thanks

[@Punjabsports23]

jitendr Sir bhut acha kmm kr rhyeo thanks for knowledge

[@jituharjai]

Welcome Visit www.h2fcare.com to learn about Health Happiness and Fitness

[@jituharjai]

3 days before race day stop everything and relax. you can do some warmup or little stretching only

[@theliteofhope7515]

Sir,please isse tora advance level ke workout batayenga (1500).....district, state level athlete ke liye...🙏🙏

[@jituharjai]

@@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

[@WBPSupercops]

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.

[@jituharjai]

Happy to hear that. Stay blessed always

[@tapanbarman6509]

I also passed 800 metre in 2:40 . WBP SI

[@Chataknamune]

thank you sir :)

[@jituharjai]

welcome For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai

[@alluribharath3233]

Sir ,your videos helped me in bringing my timing down thanks sir.

[@jituharjai]

I am glad it helped. Stay blessed and help others always

[@lalityadav6823]

Bhot acha btaya apne thoda aaram se btao sir or timing bhi right down kr 200 meter k 400 m

[@jituharjai]

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.

[@shivampatel611]

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 🙏

[@jituharjai]

no worries

[@ankitrawat2487]

You are brilliant sir.. Thanks for being good mentor.. Sir stamina built krne Mai kina time LaGta hai 10k tak without stop

[@jituharjai]

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...

[@jituharjai]

For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai

[@ankitrawat2487]

@@jituharjai thanks you sir..you are great

[@ravinderkaur9516]

thnxx for relevant information....may b it helps me alot Sir.... thnkxx again

[@jituharjai]

harjinder singh it will help if you work hard regularly

[@Deevank_Sudan]

6: 20 aa rha ha tima one mounth practit ma lakin muja 5 min ma ana ha kysa kam hoga time.

[@Deevank_Sudan]

And exercise videos btay 1600 mtr ki

[@Deevank_Sudan]

1600 mtr ma

[@jituharjai]

Keep practicing and follow the schedule. Important is to do overall development and not over running. Do strength , flexibility, drills etc too

[@Deevank_Sudan]

Sir kuch exercises for 1600 mtr ka liya video ka link send kr do

[@jituharjai]

For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai

[@arjunshrivastav436]

muze breathing technic Ka best effect dikha aur may beginner hu .thank u so much sir .aur baki ki technic bhi daily use karonga

[@jituharjai]

Good. Observe your runs. Make videos and try look for faults. Also try and improve your technique. Do overall development

[@vickydhaliwal1350]

sir koi supplement bato

[@jituharjai]

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.

[@vickydhaliwal1350]

thnx so much sir iss ta runing ka satamina bd jaya orr isa kaise use krna h

[@jituharjai]

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.

[@theumeshfact7679]

Thankyou very much sir Mere 10 sec.. kam hue hai apke sari videos dekhe mene 5:30 se 5:19

[@jituharjai]

Excellent

[@पहाड़ीतेंदुआ]

Sir 1600 mts mai Spike le jaa skte hn kya

[@jituharjai]

Yes, but shoes are also good

[@पहाड़ीतेंदुआ]

@@jituharjai_ thanxx Sir😇😇

[@ramgupta2287]

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.

[@jituharjai]

RAM GUPTA Schedule strictly follow karo.. Saath main apne technique per bhi kaam karo. Steps, breathing sare video dekho

[@urmiladevi7825]

Hindi me workout bejho sir

[@jituharjai]

Yeah mera best tha.. Isse zaida hindi nahi kar sakta main

[@jituharjai]

For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai

[@theumeshfact7679]

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

[@jituharjai]

I am happy that you have understood things. Happy running

[@vikramdamara2514]

Sir fully satisfied from your video thank you sir ji

[@jituharjai]

Thanks

[@jituharjai]

For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai

[@shivamgupta-mb4td]

thanku soo much sirrr.... for making this video..... ..

[@kaushalsharma8338]

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

[@jituharjai]

Kaushal Sharma Mera aim aap logon ki help karna hai. Yej mera profession nahi hai. I am happy ki aapko pasand aaya

[@teamug]

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 KZbinr for best SCIENTIFIC Training methods.

[@jituharjai]

Passidea Tabg Ok I will make it very soon

[@teamug]

Jitender Harjai Thank you very much sir:)

[@ajitpradhan8433]

Awesome schedule

[@jituharjai]

Hope u could take benefit of it

[@shivampatel611]

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 ?

[@jituharjai]

Shivam patel please see by breathing video carefully....

[@SANTOSHSHARMA-mn2wj]

video is very good Thank you sir . but its very fast you should to take more time for it means you should to increase time of this video more then 9 min it could be help us to understand well . otherwise it was good . and you told once than you will in your next video in ground we are waiting sir .

[@jituharjai]

SANTOSH SHARMA I agree with you. I am also refining my skills on making a video. I will try what u have told me in my next video.

Very good!

[@jituharjai]

Thanks

[@anikchowdhury7617]

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

[@jituharjai]

Anik Chowdhury ok Main try karta hun

[@kabirx7]

Hi, Will you please tell us about the distance in Day2(Hill training day) 4&5 point.

[@jituharjai]

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.

[@kabirx7]

ThanYou #Sir .... M strictly following your plan and its result oriented.... I again thankyou fir providing such a great help by this platform...

[@narendersharma08]

sir running exercise ki vedio bano kon kon si ker or kab running after or before

[@jituharjai]

Nk Knowledge Hub Yes, sure. I will make it soon.

[@PradeepTiwari-ql9ml]

yasa batao ke Jo runing karte time energy bane rahe kon se chej ke khane se

[@jituharjai]

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

[@avdeshkumar3412]

sir mere ghar je pass hilly / slopy jagah nahi... jaisa ki apne routine me bataya h to me uski jagah kya kru...

[@jituharjai]

Avdesh Kumar Koi baat nahi. aap woh schedule plan pe kar lo. Usko box jumps and Vertical jumo ke saath combine kar ke chalo

[@lloydchristmas4950]

sir please elaborate supplements and protein rich diet for running !!

[@jituharjai]

Hope u r good now sorry for late reply

[@whatsindoon2661]

sir day 1 schedule ka 3rd point elaborate krna , samaj ni aaya.

[@whatsindoon2661]

and sir what we have to do during cool down ?

[@jituharjai]

sorry for late reply. Hope all is ok

[@sukantamaji1386]

morning pay...running practies karta huu..or sum ko gym may...weight traning kar ta huu ayee thik...practies kar raha huu..may..??

[@jituharjai]

Sukanta maji absolutely correct. Get variation in your training and also work on your breathing and technique

[@mohitdhama5510]

sir koi accha Sa gulcose and supplement Bata dijiya jo Hamare sarir main energy Banaye Rakhe plizz sir

[@jituharjai]

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

[@karansaab1686]

Day 2 ka workout samaj nai aa raha ek war fir ca btana please sir please

[@jituharjai]

Aap ko jo point nahi samaj aaya hai woh puch sakte ho

[@kvishnu3674]

hi sir I have lean body lower weight how can I increase my weight and prepare for 1600 meter race

[@jituharjai]

eat proteins. Do not do excessive running. Maintain good food habits. You will gain weight

[@rohitverma4031]

sir plz tell me about running shoes and supplement. it's confusing me

[@jituharjai]

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.

[@rohitverma4031]

Thank you very much, sir.

[@jituharjai]

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

[@shashanksingh7948]

Sir pls explain 3rd point in Day 1. How to do it?

[@jituharjai]

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

[@shashanksingh7948]

@@jituharjai 500 m all out bhaagna hai? Thanks

[@jituharjai]

For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai

[@mind_motive_hub]

thank u sir very helpful vdo

[@jituharjai]

nice

[@vrishketu]

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

[@jituharjai]

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.

[@shaikmohammedabdulkareem1189]

Thanks you lots sir i only walk 1.7 km it is useful for me i cant run much because my belyfat

[@jituharjai]

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

[@tamilremax2814]

Sir please tell running long step practice in English

[@jituharjai]

Running long steps? What is that?

[@visitanddiscover.9002]

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

[@jituharjai]

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

[@visitanddiscover.9002]

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.

[@jobhamsafar5979]

Sir aapka 1600m wala niyam super tha vaise hi high jump ke bare me batai mai aapse yehi umidd rakhte hai

[@jituharjai]

Hope u r good now sorry for late reply

[@kannidisagar5897]

Sir super please... Tell how to develop leg length nd striding for 1600...

[@jituharjai]

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

[@Raghavdharmender]

I have 25 days left for the show. I run 1500 mtrs in 6:25 but requirement is 5:10..plz guide me

[@jituharjai]

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.

[@Raghavdharmender]

Apne 7 days ka routine diya h ... usko kro tab bi mushkil h?

[@Raghavdharmender]

Mere pas one month h

[@Raghavdharmender]

Today I did 1.47 km in 6:00 mins

[@jituharjai]

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

[@navmandyal8390]

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

[@SanjuSanju-dt5so]

Nav Mandyal bhai aapka itna acha running tym h mera tho 1600 meter ke liye 7:39 minute lagte h kuch btao yr mujhe

[@jituharjai]

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

[@RaviShankar-uo3qq]

run karte samay thai aur knee ke niche dard ho jata h koi exercise

[@jituharjai]

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

[@amansrivastav5909]

Which type of food we have to take for please tell me a proper diet for this

[@jituharjai]

Aman Srivastav Take high protein diet. For supplements please watch my video. Eat well, rest well

[@amansrivastav5909]

Jitender Harjai thanks sir

[@shashikantupadhyay4818]

Jitu sir ek request h plz Slope hill door door tak nhi hai Koi aur schedule de do uss din ke liye plz

[@jituharjai]

Stairs kar sakte ho For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai

[@vishaldeepekka8227]

Mera army ka bahali hai sir april me pr mera breath bahut high hai kaise breath maintain kre sir please btaye

[@jituharjai]

Start slow. Breathing walle do videos hain, unko dekho. Strategy walla video samjo aur apply karo

[@bagiballia6500]

Sir, while running there is a pain in one side of waist Pls help me how to tackle these problem

[@jituharjai]

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.

[@general6314]

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

[@jituharjai]

total 800 karna hai, 300 zaida fast bhagna hai phir 500 thoda slow. 800 meters ke baad hi stop karna hai

[@RehanGandhiVlogs]

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

[@jituharjai]

Hope u r good now sorry for late reply

[@jaikssirohi2019]

Thnx for advice this is rlly hlpfull thq so much

[@jituharjai]

Welcome. Happy running

[@susheelji1]

Nice sir , please upload program for 800 meters complete

[@jituharjai]

Susheel Mishra yes. I will do that

[@kalikrishna5197]

I am truly like this video

[@jituharjai]

nice

[@Punjabsports23]

ik sports fitness te v bna do video jive k field hockey, football wegra lye

[@jituharjai]

Laddi bhullar Zaroor...

[@alambasha3868]

Sir daite ke bhareme bolo sir pliz..... daite karneke bhareme tiphen khliyeja nayyi khaliyeja sir pliz answer

[@jituharjai]

high protein diet lo. Natural is best. water and energy drink ke liye video dekho mera aur usko follow karo

[@maheshkumar-bo3cy]

Koi 400 meter ka workout plan bhi ho to please tell

[@jituharjai]

mahesh kumar I will upload 800 meters and 400 meters too very shortly

[@veeryadav7947]

Veer yadav sprinter 400m

[@abhishekbhardwaj2106]

Sir legs kaise step hona chahiye sir panja ya Pura pair

[@jituharjai]

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.

[@karankharwar1392]

BTW , awsm solutions sir , we r Proud On Uh .. N please Give Us Respectively solutions tysm:)

[@jituharjai]

KaRaN kHaRwAR i am glad it helped

[@letsgrow1031]

I got ankle poping sound while running how can i get rid of it please help😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢😢

[@jituharjai]

Humm

[@teamug]

Sir, What is 300x2 means?????? please EXPLAIN!!!!

[@jituharjai]

Mujhe umeed hai aapko samaj aa gayya hoga 300 meter 2 bar bhagna hai

[@rahulchoudhary3501]

Sir, I'm really feeling greatful after watching your videos bcz this knowledge seems something very decent....i got to know i was following rumours yet!! thanks a lot for providing such a proved knowledge...the only thing I'm confused about is,how should an intermediate start running so that he never meets with shin pain... I'm eagerly waiting for your reply sir

[@jituharjai]

Please watch my video on recovery from shin pain. I have enumerated reasons for shin pain. No sudden change in speed and distance, good shoes frequently changed, muscle development, high flexibility and good nutrition. U will never have shin pain

[@akhilchaudhary6035]

sir pls make video for 400 meter workout.. and sir give some tips for prevent shin pain?..

[@jituharjai]

Akhil Chaudhary For shin pain use ice after running. Also avoid running on hard surfaces. After u go home wear compression clothing for about 2 to 3 hours or more. Do not over run. Running comes with overall development and not by running only. I will make videos for all events. But it will take some time

[@akhilchaudhary6035]

OK sir thank you...

[@rajapinninti9340]

Sir I can't understood day 1 third line sir

[@jituharjai]

Total aapko 800 meters running karna, 300 meters thoda fast and 500 metes thoda slow

[@rajapinninti9340]

Thank u sir

[@arunsharma7364]

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

[@jituharjai]

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...

[@ankitsirohi1227]

Sir tabhi ma dorta hu mere legs sound data phaatt phattt.... Log Tu Kasa running karta hai

[@jituharjai]

Hope u r good now sorry for late reply

[@beinghimachali8030]

sir leg muscle aur calves bdde mascular ha sir. iska koi disadvantage ha kya ruuning me plz btao

[@jituharjai]

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.

[@rohitrathor0786]

thank you sir ...kya sir protien powder lane se saxul problem aati he. mene suna he...

[@jituharjai]

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.

[@AMANSHARMA-sn5rj]

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...

[@jituharjai]

AMAN SHARMA No. Always run natural. Use ice and compression clothing after running. Have high protein diet and take calcium supplements

[@Motivationalspirit1908]

What type of supplements nd drink can u please mention sir

[@jituharjai]

Whey proteins, BCAA different rations, Beta alanine, Alpha GPC, Minerals and Vitamins supplements. iron supplements, For fluids electrolytes + glucose + ORS

[@shivabailwad8420]

sas bhoout ful ta Kay kar na chai sir .... Help me

[@jituharjai]

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.

[@navmandyal8390]

sir mera time 5:30 time a gya h bt m pura jore lga deta hu bt last m ne bnti h speed....

[@jituharjai]

Nav Mandyal Koi baat nahi. Time acha aa raha hai, isko 10 sec aur katne ki koshish karo

[@funnyvedios7285]

Same broo

[@BUNDELKHANDMASTI]

Sir , specially girls ke liye long jump or 800 m ki running ke liye exercise vale video bnaiye,pls

[@jituharjai]

narendra chaurasia Girls can do everything which a boy is doing. There is no difference. U can defeat boys. Practice hard and harder...

[@LovepreetSingh-ky1ol]

bai ji protein or suplement k bare batao 1600meter running k. leeee

[@jituharjai]

Lovepreet Singh please check my supplement video for that

[@sidharthjamdagni8688]

Sir all of your videos are very helpfull to me but there is a doubt regarding diet not suppliments for a normal army training please thank you so much

[@jituharjai]

Sidharth Jamdagni No need to take any supplement. Eat high protein diet and train well

[@sidharthjamdagni8688]

Jitender Harjai thank you sir for your time But there are aome other doubt as well i think you are the only person to remove them some suggest you have to eat (jalebi) once a week for better recovery well i dont believe in them but want your opinion for better recovery of an athelete Or what is difference bw core and ABS can you please give some sec from your precious time :)

[@sidharthjamdagni8688]

Jitender Harjai sir we are around 14-15 boys preparing for army and does'nt know how to recover after an intence workout streches flex any other method please sir thank you :-)

[@jituharjai]

Jalebi... that seems to be a joke... core includes a group of muslces which also include abs...Core cover broader area

[@HarjotSingh-ro6pv]

Sir shudule me day 5 ka 4 point samaj nahi aaya strides wala sir plz help

[@jituharjai]

Kya samaj nahi aaya. Normal running karna hai 70 to 80 meters kuch baar. Isme aapko ensure karna hai hands and legs ka movement sahi ho

[@HarjotSingh-ro6pv]

Thnx sir ji

[@PraveenYadav-eb1zg]

Running ke bad ka food morning and evening kya khay

[@jituharjai]

Praveen Yadav Normal high protein diet lo. Eggs, chicken, whey, milk, cheese., Curd etc.

[@shabbushabbu1780]

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 ....

[@jituharjai]

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

[@sahilbadshah8262]

hlo jatinder sir please give me offseason workout for 800m

[@jituharjai]

Sahil Badshah yes. Very soon

[@Silentvalley2]

Gjb thanku so much sir app se ek hi request hain ki ek video or banaiye jisme sirph or sirph jitne bhi bataye hain exercise cooling down jo bhi bataye hain uska video banai हम आपका सदा आभारी रहेगें

[@jituharjai]

will try soon

[@Samlucky005]

Big fan of sir.. I'm from hyd sir#

[@jituharjai]

Happy running

[@AbhishekSharma-os1qz]

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

[@jituharjai]

3 days pehle light running and flexibility exercises karo. Muscles ko tuned rakhne ke liye light running zaruri hai

[@AbhishekSharma-os1qz]

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

[@jituharjai]

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.

[@AbhishekSharma-os1qz]

Jitender Harjai thank you sir

[@dedhazee]

Sir mera time 6.10 aa RHA aur muje 5:45 niklana hai aur time 1 month hai mere pass kya karu

[@jituharjai]

Gujjar dedha rocks Technique pe kaam karo aab. Run ko plan kar ke bhago. Core strength training karo

[@arushnagar3472]

please help me with this

[@jituharjai]

sure For motivation and tips on running and fitness , follow me on Instagram instagram.com/jitu_harjai

[@KingKhan-nl6pw]

I feel pain in my lower shin inner side in both legs Almost 8-9 inches above my heal

[@jituharjai]

Hope you are ok now sorry for late reply

[@teamug]

and what is pace

[@jituharjai]

Passidea Tabg Pace means the speed at which you have to run. 300,meters pace is the pace at which you can run continuously 300X2 means running 300meters twice

[@himanshupal770]

kya aap bata shakte hai ki race kha pe hai

[@jituharjai]

himanshu pal Sorry but I don't keep a track of events as there are many

[@souravsingh9560]

Thankyou sir ki aap ne hamlogo ke liye yah videos banaye Sir me aapka schedule kal se suru karungaa.sir mera yek qustion hai ki ham apne diet me kiya aur kitna le. Sir, please replay me soon

[@jituharjai]

Sourav singh aap protein rich diet lo. Supplement lene ke liye aap mera supplements walla video dekho.

[@thegist9553]

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

[@jituharjai]

Core area ko develop karo. Diet pe dhyan do. Supplements bhi try kar sakte ho.

[@ashadkarim7492]

sir hum apna army ke kiye kayse time 5mint tak laye

[@jituharjai]

ashad karim Schedule follow karo, diet ache se lo, rest karo and kush raho. Running enjoy karo. Isko majburi nahi banao. Sab ho jayega.

[@chinmoyphukan5921]

1600 mtr 5:10 sce ment meriko korna ha ...kia korana hoga.... time over ho raha haa.....

[@jituharjai]

Chinmoy Phukan mehnat karo. Schedule follow karo. Technique thik karo. Diet and sleep well

[@shrikrishna4992]

Cool in down keya hota ha sir ..ya kasa kor sokta ha???

[@jituharjai]

PRANAB JYOTI SAIKIA Normal walk karo, breath calm karo, muscles relax karo

[@DipzMehndiDesigns]

सर ऐसी चीजे थोड़ी खुलकर हिंदी में समझाते तो हमारे लिए बेहतर होता

[@jituharjai]

PRANAB JYOTI SAIKIA Cool down main hum body ka temperature kaam karte hain activity se. Eek daam band karne se muscle cramp pad sakta hai.

[@jituharjai]

new videos में और अच्छा करने की कोशिस करुगा

[@DipzMehndiDesigns]

Jitender Harjai thanks सर

[@arpittripathi2500]

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???

[@jituharjai]

Work on breathing. Also start run slow and end fast. Work on overall development and upper body for better results

[@zameerpasha2461]

Sir if I wear ankle weight everyday and I fallow instructions there is any problem in speed of running

[@jituharjai]

Not recommended

[@Ashutosh_Bhatt]

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.

[@jituharjai]

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.

[@whatsindoon2661]

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 ?

[@jituharjai]

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

[@pravinsharma2105]

please provide a diet plan for 1600 meter ..we confused what when and in what quantity we take..I am complete 1600 in 7 minute..can I achieve ?

[@jituharjai]

pravin sharma I will make a video on diet very soon. For ur time improvement, please follow the routine religiously. Don't forget to increase ur core strength.