Dr Rajat Chauhan

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Dr Rajat Chauhan 🦆🩺 🏃‍♂️ • Student - Run & Pain • GOYA - GetOffYourArse • Columnist • Author • La Ultra - The High I like to call myself a student of pain and running.

I am also a militant advocate of GOYA (Get Off Your Arse) Move-Mint. I have been running for last 36 years and making others to run too. In my spare time I am a doctor specializing in Sports-Exercise Medicine and Osteopathy / Musculo-Skeletal Medicine with special interest in Back and Knee Pain. Yes, have written a book on non-surgical approach to back, knee and neck pains.

16/09/2026

Day 248. Hip Flexors - OYA series of exercises that I’ve been working on. Try it for a minute.

Keep miling and smiling.

15/09/2026

Day 147. The Road Does Not Know Who You Are

Road running has risks we cannot completely control, but there is a lot runners can do to make themselves safer.

Face oncoming traffic, make yourself visible, slow down at crossings, assume the driver has not seen you, and never sacrifice safety for a few seconds on the watch.

Your PB can wait. Getting home cannot.

Keep miling and smiling.

14/09/2026

Day 246. Disqualified by 82 Seconds. Coming Back After 8 Years

He ran for 14 hours. His race ended because of 82 seconds.

In 2019, Lukasz Sagan reached Khardung La, 72 km into the 555 km La Ultra - The High, in 14 hours, 1 minute and 22 seconds.

The cut-off was 14 hours. I disqualified him.

Seven years later, he is coming back to Ladakh to finish what never really finished.

555 km. Unfinished business. Game on.

13/09/2026

Day 245. Every Rep Matters

Strength training is one of the best things you can do for long-term health, but every repetition matters.

Dumbbells, barbells and gym machines are not inherently dangerous. How you move them, the load you choose, your control, technique and what happens when fatigue sets in all matter.

For most people training for health and strength, slow down, stay in control, breathe, and leave the ego outside the set.

Keep miling and smiling.

12/09/2026

Day 244. You’re Not Just a Body Part

We are not just knees, backs, hormones, scans or painful body parts waiting to be fixed. We are human beings made to move, think and feel, and those three are constantly influencing one another.

Sleep, stress, fear, confidence, relationships, previous experiences and the way we breathe can all shape how the body moves and how pain is experienced. That does not mean every symptom has some hidden emotional explanation. It means the person carrying the symptom is always more than the symptom itself.

Health becomes more intelligent, and more human, when we stop treating people like disconnected pieces and start seeing the whole person across the table.

Keep miling and smiling.

11/09/2026

Day 243. Make Room Around The Waist

Breathing into the abdomen does not mean pushing the tummy only forwards. The lower rib cage is designed to expand in every direction, including sideways and backwards.

Place your hands around the lower ribs, breathe out gently, and notice whether the next inhale creates space around the whole waist.

A broader breath can help the shoulders and neck do less while allowing the diaphragm and rib cage to work more naturally.

Growth does not always need to move forwards. Sometimes it needs space in every direction.

Keep miling and smiling.

10/09/2026

Day 242. How to start Running

If you want to start running, don’t begin with running. Walk.

Here is what you do for 20-30 min, and move to the next stage once you are very comfortable with the current one.

First 1-2 weeks: 5 min slow walk - 1 min brisk walk
Next 1-2 weeks: 4 min slow walk - 2 min brisk walk
Next 1-2 weeks: 3 min slow walk - 3 min brisk walk
Next 1-2 weeks: 2 min slow walk - 4 min brisk walk
Next 1-2 weeks: 1 min slow walk - 5 min brisk walk

And now you are all set to run, but yet, not non-stop.

First 1-2 weeks: 5 min walk - 1 min jog
Next 1-2 weeks: 4 min walk - 2 min jog
Next 1-2 weeks: 3 min walk - 3 min jog
Next 1-2 weeks: 2 min walk - 4 min jog
Next 1-2 weeks: 1 min walk - 5 min jog

Congratulations. Now you’ve got to middle school of running. And since you are a teenager in running terms, you go explore. Do your thing.

Keep miling and smiling.

09/09/2026

Day 241. Why the 3 Ses while Running?

When people land heavy, have a tight grip and wear their shoulders as earrings, and frown instead of smile, you are going to land very heavy while running. You’ll not be to do justice to your running, and will sooner than later injured.

Keep miling and smiling.

08/09/2026

Day 240. Starting to Run Better

Keep miling and smiling.

☺️

07/09/2026

Day 238. Have Your Shoulders Become Earrings?

Your shoulders are tired of being corrected for a job they never asked for.

Many times, the shoulders are not “wrong,” they are simply working too hard because the arms, hands, neck and head have not been given enough support.

Instead of forcing your shoulders down, support your elbows on a chair, table, thighs or cushion, let the hands rest, breathe out gently and allow the body to settle on its own.

Better breathing often begins when the burden changes, not when the instruction becomes louder.

Keep miling and smiling.

Address

Back 2 Fitness, G-6, Triveni Commercial Complex, Sheikh Sarai, Phase 1
Delhi
110017

Telephone

+911146560339

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