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SOHFIT RUN

Fitter.

faster.

farther.

SOHFIT RUN SERIES

Fitter.
faster.
farther.

THE SOHFIT 21 DAY CARDIO CHALLENGE

Begins 3rd February, 2025

It’s time to build endurance and stay active with the SOHFIT 21 Day CARDIO Challenge! Whether you’re an avid runner, a gym enthusiast, or just starting your fitness journey, this challenge is for YOU. Walk, jog, or run 5 km daily for 21 days – NO EXCUSES. Build a habit that lasts, and boosts your cardiovascular health.

REGISTRATION CLOSED

₹2,500 + GST FOR 21 DAYS

40,000 + GST (12 weeks plus 2 weeks extension)

“DON’T TRAIN FOR A SPECIAL
OCCASION, TRAIN FOR A
SPECIAL LIFE.”

“DON’T TRAIN FOR A SPECIAL
OCCASION, TRAIN FOR A SPECIAL LIFE.”

Founder, Sohrab Khushrushahi

What would the workouts be like?

Walk, jog, or run 5 km every day for 21 days. This Challenge is for all fitness levels.

What will the nutrition be like?

Fueling guidance very clearly charted out for our runners – Pre-fueling, During & Post-run fueling
Nutrition guidelines aligned by Kinita Kadakia Patel

How will you be accountable?

Daily WhatsApp Check-Ins to moderated by SOHFIT coaches
Feedback and Motivation from our Team of Expert Coaches

What to Expect in the Challenge?

You will be part of a fun and motivating WhatsApp Group throughout the Challenge
Daily WhatsApp check-ins to keep you accountable
Achievement Badges
Expert Guidance
A Surprise Workout

Who is the 8 week plan for?

Those who want to start running
Those dreaming about doing their first 5K or 10K
Those who want to improve their previous short-distance run timings

Why Take it On?

Boost your heart health
Build strong, fatigue-proof muscles
Feel-good endorphins = happy vibes
Stay fit, active, and unstoppable

What to expect after the program?

Stronger and quicker runs and better 5K and 10K timing

Some of Our Run App Features

the workout plans both Run and Strength.
Workout status : planned or completed
Option to manually add run details such as Distance, Duration, Pace and you can also add workout notes like Perceived effort or how you felt during the workout.
For those owning a GPS watch, the app automatically syncs workout data from your sports watch and other devices like Garmin, Apple etc
Linked to Strava (runners social media)
Online Coach Assistance : Your run coach can see your performance via the app and you can also chat with your coach.
Other resources available : Access to handbook and nutrition guidelines

The Sohfit Run App basically will help you ease out your running journey, by getting you comfortably started, easily monitor your progress, access your coach as needed and keep you motivated with a fellow runner’s community. The leaderboard on the app will help you challenge that athlete mindset – setting goals, paces, distance targets, pushing you to do your best.

“DON’T TRAIN FOR A SPECIAL
OCCASION, TRAIN FOR A
SPECIAL LIFE.”

“DON’T TRAIN FOR A SPECIAL
OCCASION, TRAIN FOR A SPECIAL LIFE.”

Founder, Sohrab Khushrushahi

WHAT OUR CLIENTS SAY

Zohir

SOHFIT RUN Program“Thank you guys for constantly reinforcing the running method in my head which has helped me pick pace.And the idea of hydration has worked.”

Ankits Chowfin

SOHFIT RUN Program“21 Kms conquered at the Mumbai Marathon, a stellar start to my marathon journey. It's about putting one foot in front of the other, being disciplined and staying consistent no matter what.”

Gaurav Sachdeva

SOHFIT RUN Program“Running has become a way to overcome mental inhibitions and excuses. Thank you SOHFIT and coach Sneha for guiding me, the pre-series running workouts were very helpful focussed on slow running.”

Deepah

SOHFIT RUN Program“Running is a solitary adventure and it feels stellar to run for myself and alongside a warm community. Thank you to SOHFIT and coach Sneha.”

FAQ’S

What do I need in terms of gear?

It is imperative to choose the a good pair of running shoes for you. Therefore, head to your local sports store and get a pair of running shoes. No gym or training shoes will not work.

Next, you will want comfortable running clothes appropriate for the weather you will be running in, shorts, tights, tanks, long-sleeved, short-sleeved, sports bras, etc., made from fabrics that dry quickly and won’t leave you drenched in sweat. (Read Dri-fits).

After you have your running outfit picked out, a GPS running watch is also an excellent addition to your equipment list. Here you can see your distance, pace, laps, heart rate, and an endless amount of other data to track and celebrate your progress. This is not a deal breaker but good to have.

Does running ever get easier?

As a beginner runner, running will feel like it will never get any easier. All it takes is just some patience and consistency to see improvements.

Stick to our well thought of training plan, aiming to complete all your sessions, gradually and progressively increasing your distance and intensity without making any big jumps.

How can I avoid getting injured?

Sometimes injuries are just inevitable or plain bad luck. Still, there are precautions you can take to lower your risk of injury by quite a bit. Hence we have tried to cover you by including the below as a part of your training plan:

Strength Training 3 Times a Week
Gradual Mileage Progression – No big jumps in your training
Warms up, Cool Downs, Mobility ..all included as a part of your plan
Fuelling information for your runs
In house physio to guide you through aches and pains

What is Vo2 Max and how we help better it?

Your Vo2 Max is defined as the maximal oxygen consumption of your body during a specified time, usually when performing intense exercise. It is the maximum amount of oxygen your body can take in and use during your max fitness efforts.

We improve this by including a balance of Aerobic Runs and Anaerobic runs that will help your oxygen uptake in your muscles, thus improving speed and performance

How can I run faster?

Our training plan is very systematically structured to incorporate running workouts such as : intervals, hill repeats, tempo runs, and fartleks to run faster.
However the key is not to overdo. Follow the instructions and see yourself transitioning paces week on week.

Is running bad for your knees?

Even though running is a high-impact sport, the short answer is no; for most of us, running is not bad for our knees.

The origin of knee pain is often a result of a different factor, such as weakness in the muscles surrounding the knee joint, poor running form, carrying extra weight, ramping up mileage too quickly, and using old, worn-out running shoes.

What is the correct running form?

This question is for beginners and experienced runners alike, as some who have run for decades may have never worked or paid attention on their running form. While we do believe every person has a natural style of running, here are few pointers to keep in mind that can improve your form:

Keep your body aligned, legs, pelvis, torso, neck, and head in a straight line.
Keep your arms at 90 degrees and swing them from front to back without crossing them in front of your body.
Keep your hands relaxed, holding them in loose fists.
Take short, quick steps, and alwayskeep your legs underneath you to avoid overstriding.

What should I eat before I run?

Running on an empty stomach isn’t ideal and can affect how you feel and perform during your training. Eat a small, carbohydrate-rich snack at least one hour before each training run to give you the boost you need to perform at your best and not get fatigued. Examples: Banana, toast, oatmeal etc.

What do I do if I get cramps when I run?

Cramps are often caused by one of two things, dehydration because of a deficiency in electrolytes or overexertion. The best remedy to avoid cramps in the first place would be warming up before your workout, running at an appropriate pace and effort for your fitness level and ensuring your hydration is on point. In order to get rid of cramps :

Have electrolytes or water
Slow your pace down
Lightly stretch or
massage area of cramps

Should I run if I’m sore?

Our best advice is to listen to your body to decide whether or not you should run on sore legs. Beginners will experience soreness as they are just starting out and the body is adapting to running. Therefore, giving the body time to recuperate is suggested. Running every other day should help with this recovery and hence that’s exactly how we have incorporated it in your plan.

HOW CAN WE HELP YOU?

For all enquiries, please use the details below or simply fill in the contact form and we’ll get back to you within 48 hours.

Email: info@sohfit.com

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