Dr Rajat Chauhan

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.
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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.

13/08/2026

Day 214. The Exhale Is Not An Eviction Notice

A natural exhale does not require you to squeeze the abdomen, collapse the chest or force every last molecule of air out.

Most exhalation happens through the elastic recoil of the lungs and rib cage, so breathe in quietly, allow the air to leave in its own time, and stop when the breath feels complete.

Letting go is not the same as emptying yourself. Sometimes it simply means loosening your grip and allowing what is ready to leave, to leave.

Keep miling and smiling.

12/08/2026

Day 213. Train Because You Are Whole
You do not need to be weak to become stronger.

Strength training is not only for pain, injury, ageing or when something has already gone wrong. Yes, it can help with neck pain, back pain, knee pain, balance, muscle strength and bone health, but you do not need pain to give you permission to begin.

Train because the body you already have deserves to remain capable.

Train so you can get out of a chair easily, carry your own bags, climb stairs, travel, play with your grandchildren, fall less, and if you do fall, have a better chance of getting back up.

The body may need training. You do not need to earn completeness.

Train because you are whole.

Running as a practice of being. Run & Bee.
Keep miling and smiling.

11/08/2026

Day 212. Back Pain: Stop Treating Only The Back

Chronic back pain is rarely just about the painful part of the back. Fear of movement, sleep, stress, activity, confidence and what we believe about our spine can all influence recovery.

Cognitive Functional Therapy takes a more human approach: understand the person, gradually return to feared movements, and rebuild trust in the body. Because eventually, recovery also requires something only you can do. Start moving again.

Keep miling and smiling.

10/08/2026

Day 211. Cramping? It’s not just salt

Muscle cramps during running are still routinely blamed on dehydration and electrolyte loss, but research from marathoners and endurance athletes tells a more complicated story.

Fatigue, neuromuscular overload, race intensity and how well your body was prepared for the demand may matter far more than simply reaching for another salt tablet. Hydrate well, but train for what you are asking your body to do.

Keep miling and smiling.

09/08/2026

Day 210. She Wanted to Become Smaller. Movement Made Her Life Bigger.

Pallavi started exercising as a 12-year-old because, as a bigger child, movement was closely tied to losing weight. Over the years, the number on the scale went up and down, but running and strength training stayed, and slowly the reason for moving changed.

Running gave her confidence, friendships and community when she moved countries. Strength training helped her feel capable and supported her running. Now she is preparing for her first full marathon in Toronto, not because she is trying to become smaller, but because she wants a bigger life, one with more strength, independence, movement and possibility.

That is what we need to teach girls and women more often. Move not because your body needs fixing. Move because your life deserves to remain big.

Keep miling and smiling.

08/08/2026

Day 209. Slow Is Smooth. Smooth Is Fast.

From a 52-minute 10K to 44:35, but the bigger change was not the stopwatch. It was falling in love with the running journey, exploring new places on foot, training well, and discovering what the body is capable of.

A big shout-out to Ankit Taparia, Murali Gaddam and MG Runners. Your La Ultra, my 13-week running mentorship for 10K, half marathon and marathon runners, starts 8th August. Know more and register at www.laultra.in.

Slow is smooth. Smooth is fast. Let’s run to fly.

Keep miling and smiling.

So much of women’s health has suffered because women have been asked to fit systems that were never really designed with...
07/08/2026

So much of women’s health has suffered because women have been asked to fit systems that were never really designed with them in mind. Borrowed rules. Borrowed expectations. Borrowed definitions of discipline, consistency, strength, recovery, and even health itself.

But the body does not flourish by being forced into someone else’s framework. It responds when it is understood in its own rhythm, its own phases, its own reality. There is wisdom in that. Not rebellion for the sake of it, but a return to what actually fits. Health is not about proving that you can live by borrowed rules. It is about understanding your own nature well enough to live in alignment with it.

Keep miling and smiling.

There are phases in life when it feels as though everything has been lost. Fitness, confidence, rhythm, strength, famili...
07/08/2026

There are phases in life when it feels as though everything has been lost. Fitness, confidence, rhythm, strength, familiarity with your own body. This is especially true after childbirth, after illness, after grief, after long pauses, after seasons where life asked for your attention elsewhere.

But returning is not the same as starting from zero. The body remembers. Experience remains. What felt natural once may be quiet right now, but quiet is not gone. There is a big difference between beginning empty and beginning again with memory. That is why this phase needs patience, not panic. You are not starting over.

Keep miling and smiling.

07/08/2026

Day 208. Why Girls Stop Moving

Most girls do not stop moving because they become lazy. They stop because movement slowly becomes watched, corrected, judged, and controlled. “Sit properly.” “Don’t run like that.” “Don’t be too much.” Over time, what once felt like freedom starts feeling like performance. That changes the relationship a girl has with her body for years.

There is a quiet word for this: smriti, remembering. Sometimes the goal is not to motivate women more. Sometimes it is to help them remember what movement felt like before shame entered the picture. Women’s health is not only about exercise plans. It is also about what girls were taught to feel about being alive in their own body.

Keep miling and smiling.

06/08/2026

Day 207. Breathe Without Fixing Anything

Not every breath needs to be corrected. Sometimes the most useful breathing practice is simply to observe five or six natural breaths without making them slower, deeper or “better.”

Notice where the breath moves, where it feels quiet, whether the rhythm changes, and what the body is already doing before you interfere.

Awareness is different from correction. Sometimes the breath changes not because we forced it to, but because we finally paid attention without judgement.

Keep miling and smiling.

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