Rajat Chauhan

Rajat Chauhan

Rajat Chauhan is a Sports-Exercise Medicine doctor

Articles by Rajat Chauhan
Rescue workers carry a stretcher as they work at the site where extreme cold weather killed participants of a 100-km ultramarathon race in China(VIA REUTERS)
Rescue workers carry a stretcher as they work at the site where extreme cold weather killed participants of a 100-km ultramarathon race in China(VIA REUTERS)

How can you avoid a tragedy like the deaths at the China ultramarathon?

By Rajat Chauhan, New Delhi
PUBLISHED ON MAY 25, 2021 08:56 AM IST
The writer, a runner, sports medicine doctor and ultramaraton organiser, on the inherent dangers of endurance races and the need for strict protocols.
Representative image(Getty Images/iStockphoto)
Representative image(Getty Images/iStockphoto)

How to tackle common running injuries

New Delhi | By Rajat Chauhan
UPDATED ON NOV 28, 2019 11:19 AM IST
Even though the commonest pain areas amongst runners are heels, shins, calf and hamstring muscles, knees, glutes (buttocks), and lower back areas, you need to think of yourself as a whole, not just that painful part.
New Delhi, Nov 14 (ANI): Children taking part in 'Run For Children' marathon in New Delhi on Thursday(ANI)
New Delhi, Nov 14 (ANI): Children taking part in 'Run For Children' marathon in New Delhi on Thursday(ANI)

Running helps you live before you die

UPDATED ON NOV 16, 2019 08:43 AM IST
Runners are more likely to live longer than non-runners and unlikely to succumb to the two dreaded disease families, namely heart conditions and cancers.
Representative image(Getty Images/iStockphoto)
Representative image(Getty Images/iStockphoto)

Life and running after surgery

New Delhi | By Rajat Chauhan
UPDATED ON NOV 12, 2019 02:36 PM IST
It becomes important to have some sort of a plan to get back to being active rather than being head strong and leading to a permanent injury.
Representative image(Getty Images/iStockphoto)
Representative image(Getty Images/iStockphoto)

Ten tips if you want to start running

New Delhi | By Rajat Chauhan
UPDATED ON NOV 08, 2019 02:46 PM IST
Get running with training tips, race calendars, coaching secrets, injury management advice and runner’s stories.

Running doesn’t cause knee arthritis, not running does

New Delhi | By Rajat Chauhan
PUBLISHED ON APR 27, 2019 11:18 PM IST
For those of you who still dream to run, here is your chance to make it happen.
Representative photo(Ramesh Pathania / HT Photo)
Representative photo(Ramesh Pathania / HT Photo)

After the daily hustle, spend time with family, it’s rejuvenating

UPDATED ON APR 13, 2019 10:33 PM IST
Similar thoughts were shared by 41-year-old Shailaz Nag, a father of two lovely girls aged 13 and 5, who also happens to be the co-founder and MD of PayU India, a payment gateway company.
Image for representational purposes only(picture alliance via Getty Image)
Image for representational purposes only(picture alliance via Getty Image)

Opinion: When you run, just run, don’t think about running form

Delhi | By Rajat Chauhan
PUBLISHED ON NOV 10, 2018 03:28 PM IST
Not surprisingly, a recently published study in Journal of Sports Science found that consciously focusing on running movement while running makes them less efficient.
Image for representational purposes(picture alliance via Getty Image)
Image for representational purposes(picture alliance via Getty Image)

Opinion: Depression is real, running gives you self-worth

New Delhi | By Rajat Chauhan
UPDATED ON OCT 13, 2018 09:31 AM IST
A recent WHO study has shown that in India 6.5% citizens suffer from serious mental disorders, including depression.
Jason Reardon, this year’s 222 km category La Ultra - The High winner, who for four years was in the Commando Special Forces in the Australian Army
Jason Reardon, this year’s 222 km category La Ultra - The High winner, who for four years was in the Commando Special Forces in the Australian Army

Opinion: Run, not to runaway, but to discover yourself

New Delhi | By Rajat Chauhan
PUBLISHED ON SEP 08, 2018 08:57 AM IST
The trick is not to aggressively fight depression but to let it be. The more you resist it, the stronger depression becomes as you engage more of yourself to tackle it. Just don’t feed it. You need to focus on things you like, in this case running.
Image for representational purposes only.(Satish Bate/HT Photo)
Image for representational purposes only.(Satish Bate/HT Photo)

Failing to achieve every goal humbles you

PUBLISHED ON AUG 18, 2018 08:43 AM IST
When you fail, it definitely hurts but it also makes you realise how much harder you need to work. It also makes you aware that your opponent isn’t out there to let you just win.
If you aren’t a good manager of your own self, how do you expect anyone else to do that for millions of other lives.(Getty Images/iStockphoto)
If you aren’t a good manager of your own self, how do you expect anyone else to do that for millions of other lives.(Getty Images/iStockphoto)

Be the change you want to see around you

UPDATED ON JUL 21, 2018 12:40 PM IST
Of course you can change the world, but it starts with changing yourself. By being a better you. By moving.
Not every run needs to count for training. It should be for fun, to feel alive. But yet, go beyond what you’ve ever done before.(Sanjeev Verma/HT PHOTO)
Not every run needs to count for training. It should be for fun, to feel alive. But yet, go beyond what you’ve ever done before.(Sanjeev Verma/HT PHOTO)

Stop existing, start living

PUBLISHED ON JUL 14, 2018 10:16 AM IST
Most runners, both seasoned as well as new ones, have a lot to learn from that. Start enjoying the journey, rather than stressing too much about all kinds of numbers.
Knee joint loading exercise like running does no harm to articular cartilage in participants at increased risk of, or with, knee osteoarthritis.(Sanchit Khanna/HT PHOTO)
Knee joint loading exercise like running does no harm to articular cartilage in participants at increased risk of, or with, knee osteoarthritis.(Sanchit Khanna/HT PHOTO)

Bad running form responsible for knee pains, not running itself

PUBLISHED ON JUL 07, 2018 06:32 PM IST
You keep the basics right and the rest will follow. Running will soon become therapeutic for even painful knees and possibly get you rid of your long-term knee pains
Why be content being where you are in life if you have the potential to do better. You should strive to be your best, better than what you were yesterday.(Getty Images/iStockphoto)
Why be content being where you are in life if you have the potential to do better. You should strive to be your best, better than what you were yesterday.(Getty Images/iStockphoto)

Push yourself harder everyday to be a bit better than yesterday

Gurgaon | By Rajat Chauhan
PUBLISHED ON JUN 30, 2018 12:48 PM IST
Why be content being where you are in life if you have the potential to do better. You should strive to be your best, better than what you were yesterday.
Today, we’ll do a three-minute easy walk, followed by a two-minute slow jog. And repeat that six times.(Getty Images)
Today, we’ll do a three-minute easy walk, followed by a two-minute slow jog. And repeat that six times.(Getty Images)

Don’t measure yourself by weight of certificates, medals, trophies

UPDATED ON JUN 29, 2018 06:41 PM IST
In today’s society we are always connected with the whole world. Unfortunately, we forget to connect with our own selves. We feel scared to be alone.
Doing outdoor physical activities especially like walking-running helps you connect better with your own self.(Twitter)
Doing outdoor physical activities especially like walking-running helps you connect better with your own self.(Twitter)

When pollution level rises, focus on strength and conditioning

UPDATED ON JUN 29, 2018 05:57 PM IST
Outdoor activity is the best, but one should be sensible and take note of the fact that it is counterproductive working out when air quality is bad
People get breathless after running, especially when they pick it up later in life.(Getty Images/iStockphoto)
People get breathless after running, especially when they pick it up later in life.(Getty Images/iStockphoto)

Poor posture and stress forces us to breathe dysfunctionally

PUBLISHED ON JUN 29, 2018 03:31 PM IST
Here’s a look at how we should do mindful breathing while running.
This is a new running series that intends to connect you with your own self and make you the best you possibly can be. Image for representative purposes only.(Getty Images)
This is a new running series that intends to connect you with your own self and make you the best you possibly can be. Image for representative purposes only.(Getty Images)

Run and Bee: reclaiming the joy of running

Hindustan Times | By Rajat Chauhan
UPDATED ON JUN 29, 2018 03:30 PM IST
Move and run because that’s what makes you your best and you deserve no lesser. It’s about you and no one else.
To start with, soft ground is better, but if you even run on a hard surface like concrete or tarmac but land softly, you are doing great. Just move, says Rajat Chauhan.(Getty Images/iStockphoto)
To start with, soft ground is better, but if you even run on a hard surface like concrete or tarmac but land softly, you are doing great. Just move, says Rajat Chauhan.(Getty Images/iStockphoto)

Anyone who walks can run, so start now

UPDATED ON JUN 02, 2018 02:26 PM IST
Movement is a very basic instinct, so move and run because that’s what makes you your best. Let go of competition and just enjoy the run
Pollution in New Delhi temporarily held up play during the 3rd Test between India and Sri Lanka in New Delhi on Sunday.(AFP)
Pollution in New Delhi temporarily held up play during the 3rd Test between India and Sri Lanka in New Delhi on Sunday.(AFP)

Delhi pollution: Have we reached a point of no return?

UPDATED ON DEC 04, 2017 06:29 PM IST
The stoppage during the ongoing India vs Sri Lanka Test match in New Delhi was yet another example of how harmful the air quality is in the nation’s capital right now.
The plan below is for those targeting half marathon in a month in under 2 hrs.(Raj K Raj/HT Photos)
The plan below is for those targeting half marathon in a month in under 2 hrs.(Raj K Raj/HT Photos)

Half and full marathon training programme: Tips for week seven

Hindustan Times | By Rajat Chauhan
PUBLISHED ON OCT 23, 2016 12:25 PM IST
Delhi half, Chennai and Mumbai marathons respectively, are now 4, 7 and 12 weeks away. High time you start taking your training seriously.
With the Delhi half marathon and the Mumbai marathon fast approaching, now’s the time to start training.(Hindustan Times)
With the Delhi half marathon and the Mumbai marathon fast approaching, now’s the time to start training.(Hindustan Times)

Half and full marathon training programme: Tips for week six

UPDATED ON OCT 16, 2016 03:31 PM IST
Delhi Half Marathon is now only five weeks away. Mumbai and Chennai are also getting closer.
If there happens to be an injury, one must take it easy for a week and then reassess the situation.(Raj K Raj/HT Photo)
If there happens to be an injury, one must take it easy for a week and then reassess the situation.(Raj K Raj/HT Photo)

Half, full-marathon training program: Focus on strength work, smart prep

PUBLISHED ON OCT 09, 2016 01:43 PM IST
This is not a beginner’s plan. It is to help you get to run the half marathon (21km) in under two hours in three months or the full marathon in under four hours and 10 minutes in five months.
Keep your breathing easy throughout the run and stay gentle on your feet.(Raj K Raj/HT file photo)
Keep your breathing easy throughout the run and stay gentle on your feet.(Raj K Raj/HT file photo)

Half and full marathon training programme: Two tips for week four

PUBLISHED ON OCT 02, 2016 01:19 PM IST
With seven weeks to go for the Airtel Delhi Half Marathon and about double that time for the Standard Chartered Mumbai Marathon, it’s time for runners to step up their preparation.
This guide is no magic potion, but it might help you shave off even 15 minutes by making you more efficient.(Satish Bate/HT Photo)
This guide is no magic potion, but it might help you shave off even 15 minutes by making you more efficient.(Satish Bate/HT Photo)

How to be a more efficient marathon runner

By Dr Rajat Chauhan
PUBLISHED ON SEP 11, 2016 01:46 PM IST
This is no magic potion, but it might help you shave off even 15 minutes by making you more efficient.
Representative image(Illustration: Jayanto)
Representative image(Illustration: Jayanto)

HTLS 2015: Why modern India is not fit enough

UPDATED ON DEC 01, 2015 01:51 PM IST
It’s our duty to first get ourselves back to be a fitter, healthier and happier nation, so we can show the rest of the world how it’s done. Governments should be very interested in long-term gains for society but even the best of them are too keen to impress their vote banks.

GIFT (Get India FiT) to our next generation needed

UPDATED ON NOV 20, 2014 12:37 AM IST
With the young workforce susceptible to illnesses, the promotion of sport should not be done just to win medals but to encourage healthy lifestyle, writes Rajat Chauhan.
HT Image
HT Image

India's sports science is still in Stone Age

By Dr Rajat Chauhan
UPDATED ON SEP 14, 2014 03:29 AM IST
The one thing that is confirmed in life is death. In sports, it's injury. The trick is to minimise injuries by being better prepared, writes sports-exercise and musculoskeletal medicine specialist Dr Rajat Chauhan.

After a point it’s all in the mind

Hindustan Times | By Dr Rajat Chauhan
UPDATED ON FEB 18, 2013 01:59 AM IST
Life has often been compared to running a marathon. I disagree. Life is like running an ultra-marathon. Dr Rajat Chauhan writes.
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