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Manoj BALIYAN
Manoj BALIYAN Athlete
21,837
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds


I was born in a sports loving family. My father who is my inspiration and mentor was my first guru with whom I started practicing running. I took the sport seriously and started practicing sprint events 200m and 400m under a professional coach (Mr. Arvind Kapoor)  from June 2004 to January 2011. I participated in my first national athletics meet held at Hyderabad in 2003 at an age of 16.

After schooling I continued to represent Delhi in many Junior and Senior National Athletics meets. I also participated in All india inter university championships and won bronze medal in 2006. which was conducted in Bangalore (kanteerava stadium).

I started practicing long distance running since 2016. Since then I have been participating in different long distance events 5k, 10k ,Half marathon and Trail running events. 

First experience of trail running 25km Trail running on 26th May 2019 at Bhowali village Nainital Uttrakhand.

Did 100days Running challenge from 27th April to 4th August 2019

Airtel Delhi Half Marathon till now participated in 2016,2017,2018,2019  

Running for me Speed, Adventure and Simplicity.

My dream is to Represent India at International Masters Athletics championships in 2023


My some best achievements at National level Athletics meet:
 

Won bronze medal in 2002 VB school national games Hyderabad.

won silver medal in 2003 VB school national games Nagaur(Rajasthan).

Participated in Jr. National Athletics championships in 2004 Vijayawada(Andhra Pradesh).Heat 4th Place.

Participated in Jr. National Athletics championships in 2005 Chennai reached up to semifinal 4th Place.

Participated in All India inter university athletics championship held at Tirunelveli (Tamil Nadu) in 2004.

Participated in Jr. National Athletics championships held at  Bangalore kanteerava stadium 2006 semifinal 5th place.

Participated in All India inter university athletics championship 2005 held at Kochi (Kerala) 6th place in finals.

Participated in All India inter university athletics championship 2006 held at Bangalore won bronze medal.

Sr. National Athletics championship 2010 held at Patiyala (Punjab) 5th Place. 


 

Participated in Airtel delhi half marathon 2 times 2016 and 2017

Participated in 10 k run Dwarka run 2016 and 2017 

Participated in 10k run soldier marathon Feb 2018

Participated in Trail running at Bonta Trails in 2017 and 2018.

Personal best timings:

100m 10.74 Sec 

200m  22.10 Sec

400m  48.47Sec

500m 64 Sec

600m 1min 24 Sec

5km run 17min 32 Sec

10km 48min 53sec

Half Marathon 1hour 54 min

 

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Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
Morning 35 minutes circuit training workout.
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
Morning 35 minutes circuit training workout.
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST

Join link https://www.instagram.com/running_inspiration_motivation/

Jump Squat

Jack Knives (Abs)

High Plank Jacks 

Jumping Jack

*30 Sec Excercise Above One In between  15 Sec Rest* 6 Set

Skater Jumps Ground Touch

Half Burpee

*30 Sec Excercise Above One In between  10 Sec Rest* 3 set
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST

Join link https://www.instagram.com/running_inspiration_motivation/

Jump Squat

Jack Knives (Abs)

High Plank Jacks 

Jumping Jack

*30 Sec Excercise Above One In between  15 Sec Rest* 6 Set

Skater Jumps Ground Touch

Half Burpee

*30 Sec Excercise Above One In between  10 Sec Rest* 3 set
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST

Join link https://www.instagram.com/running_inspiration_motivation/

Jump Squat

Jack Knives (Abs)

High Plank Jacks 

Jumping Jack

*30 Sec Excercise Above One In between  15 Sec Rest* 6 Set

Skater Jumps Ground Touch

Half Burpee

*30 Sec Excercise Above One In between  10 Sec Rest* 3 set
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST

Join link https://www.instagram.com/running_inspiration_motivation/

Jump Squat

Jack Knives (Abs)

High Plank Jacks 

Jumping Jack

*30 Sec Excercise Above One In between  15 Sec Rest* 6 Set

Skater Jumps Ground Touch

Half Burpee

*30 Sec Excercise Above One In between  10 Sec Rest* 3 set
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST

Join link https://www.instagram.com/running_inspiration_motivation/

Jump Squat

Jack Knives (Abs)

High Plank Jacks 

Jumping Jack

*30 Sec Excercise Above One In between  15 Sec Rest* 6 Set

Skater Jumps Ground Touch

Half Burpee

*30 Sec Excercise Above One In between  10 Sec Rest* 3 set
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
*High-Intensity Interval Training session* Live on Instagram 27th May 2020 0700hrs IST

Join link https://www.instagram.com/running_inspiration_motivation/

Jump Squat

Jack Knives (Abs)

High Plank Jacks 

Jumping Jack

*30 Sec Excercise Above One In between  15 Sec Rest* 6 Set

Skater Jumps Ground Touch

Half Burpee

*30 Sec Excercise Above One In between  10 Sec Rest* 3 set
Manoj BALIYANAthlete
Road Runner, Trail Runner, National Medal 400m 48.47 Seconds
Tabata -- High-intensity interval training, also called high-intensity intermittent exercise or sprint interval training, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods, until too exhausted to continue.

Invented by Dr. Tabata in 1996

The individual works at maximum intensity for 20 seconds, followed by 10 seconds of rest for 8 rounds.

5 days a week for 6 weeks, resulted in a 28% increase in anaerobic and 14% increase in aerobic fitness.

In order to fully execute an intensity to reap the full benefits of Tabata interval training, you want to work at 75% of your maximum heart rate or above.

220-your age = HRmax