Ankit Bhyya aapka bahut bahut dhanyabad jo aap humare liye apna kimti samya lgakr humare liye video bnate ho Bhyya me aapko apna coach manta hu kyoki aap apni sari video me 100%sahi bat btate ho very good workout Bhyya g
BHUT BDIYA WORKOUT HE MERA TIME PELE 6.55 ATA THA 1600M KA USKE BADD MENE YE WORKOUT SURU KIYA 1 MONTH KRNE KE BADD MERA TIME 5:20 AA GYA ANKIT BHAI LOVE YOU THANKS BHAI THIS IS THE BEST WORKOUT
बहुत ही आसान विधि से आपने दोङने का अनुभव शेयर किया, धन्यवाद । मैने भी अपने बच्चे को आपके दोङने से पहले के, दोङ के दौरान व दोङने के बाद के आवश्यक सभी विडिओ दिखाए और उसको मैने अभ्यास करवाया । निस्संदेह ही बच्चे की 1600 मीटर की दोङ मे समय सम्बंधित सुघार हुआ हैं ।शुक्रिया..
Sir jaise aap apna dil Lagaa kar sab ko samjate hai aisa tou aaj tak kisi school me teacher ne v nahi kisi bacho ko bataya hoga apko salute karta hu ki Best accedemy ankit sir jai hind jai bharat I am deepak from Spain 🇪🇸
Thank you very much brother my timing is 5:35sec before i ran for Indian Army. But now i can increase little than before...an because of this new routine ...i will work hard,so that i can race for the next Bharti🙏 Jai hind🇮🇳💪
I follow your channel bcoz ur explantation is scientific and practical plus no showoff unlike some of the youtube channels you know what i mean.. Bcoz of you i am lossing my weight and it seems that i will clear my medicals for any competitive exams Thanks a lot. 🙏
Thank you so much sir..... Me aapka he workout our diet plan follow kr raha hu.... aur Main Jaanta hun aapke workeout Se He me 1600 metre excellent marunga 🙏🏼👍🏻😊 Thank you sir🙏🏼😊
Ankit sir apka ye wala workout follow kare huye 27 din hu pahale mera 1600 mtr ka timing 6.00 minut ata tha or aaj maine timing chake kiya toh 5.35 aya apka ye workout muze acha lga jis bhi bhai ko 1600 mtr ka timing cover karna h wo ankit Sirji ka workout follow kare sir baki sab thik h ok........ ❤😊🥰🦅💓🥷✅
Ankit bhaiya m apke bhrose bhtaa hu 🥺 m bss apka workout 🏋🚴💪 kar rha hu or result to mil rha h muje bss ab dec m meri bharti h muje usi ka wait h bhaiya or muje umid h m nikl jaunga bhaiya 🤦♂️ tq bhaiya ap hmare liye mhnat krte ho 🥰
I am a girl and I do (800 m and 400 m walk) 8 times From today I a gonna start following this workout and I will keep updating my results ^^ 2 weeks -- I can run way longer and faster than I used to before and I can see definition in my abdominal and leg muscles
Sir main pichle saal ko 1600m run main fail hua tha. Phir main apka yeh video dekh ke yehi wala routine 1.5 saal tak follow Kiya. Phir Mera timing bahut accha ho gaya tha. 1000m 3m55s, 200m 35s, 400m 1m25s 3000m 12m11s , 7000m 32m, etc. Lekin pichle mahine Mera police ka written exam tha to maine 30days ke liye run chor diya. Ab exam ke baad phir se maine daurna suru Kiya lekin sir pehle jaysa timing nahi aa raha hain. Maine socha kuch din baad pehle jaysa ho jayega lekin abhi 3 hapte ho Gaye sir Mera daurna pehle jaysa nahi ho Raha sir. Mere aankhon me Pani aa Gaye sir. Pls kuch suggest kar di jiye sir. 🙏🙏🙏🙏.
Thnk bro maine army ki tyari ab chod di h age 23 ho gyi agniver ki vjh se paper cancel lekin ek baar iss baar ta ki tyari k lie phir se ground me utarunga bs ta bharti aa jaye
🇮🇳Jai Hind🇮🇳 Sir Mein army ki taiyari kar raha hu aur mera running time 1600m. In 6:30 hai , yadi aapne is video me jo workout bataya hai wo mein sirf 1 mahine tak regular karu to kya mera jo timing hai wo kuch kam hoga kya, aur diet mein aapne jo bataya wo sab to hum nahi le sakte. KRUPYA PLEASE KOI SUGGESTION DIJIYE 🙏🙏🙏🙏 i have no time kyu ki army ki rally kabhi bhi aa sakti hai, last time I m HIMMATNAGAR ARMY RALLY(9/2019) fail in running I from gujrat, north gujrat
Hi bro can you tell me tha Thursday workout ki slow fast slow fast then 4×4set = 3200 meter Or 1 reption is 3200 meter And then tatal 4 set is 12. 8 km lagana hai . it's my dought
Ankit bhaiya apka video hmesa bahot accha rehta hai mai apko sari videos follow kr reha hu exercise⛹ running tips all Ap ese hi videos banake hame support krte rehie.. Hm ek din army ki wardi jarur pehnenge
इसे ही केवल करना हे या साथ में रनिंग भी, मुझे रनिंग के बारे में कुछ आता nhi he। साथ ही मेरा आर्मी का एग्जाम निकला है,रनिंग केसे हो कुछ समझ nhi aa rha. Please help 😢
Ankit bhai 1) apke is workout me sari exercise to bta do running ke baad? 2) fartlek me kitni km marni h? 3) kya beginner ke liya h ye workout? 4) kya dheere dheere ye timming bhdani h? 5) road pr kre ya kacche ground pr? 6) ye workout morning me ya evenning me Pls bhai reply jrur kr dena oct2020 ki h bharti....🙏🙏🙏🙏🙏
Sir my height is 6ft and weight is 85kg... Shall i start this schedule or i need to loss my weight and exercise for 1 more month... Currently my 1600 timing is 6.27
@@bhavdeepbhaibhatti4429 brother keep practicing Aur bhai kisi bhi type ki race jaise 800m ya 600m etc. Uske repeatation lgaya kar 1 trick jab bhi bhaago toh gusse mai bhaago
Sir bhut achi video h.... Mtlb ki bhoot din se esi hi koi video dhund rha tha verry thnku...... Or sir mujhe whattsapp group m add hona hai. Lekin group to full h dono jo description m hai......😒😟
Ram ram bhai, Bhai majne 1600 mtr last yr ki thi Maine aap jaise bhai se jln stadium k thay se help li Jsw aap workout btate ho same vse hi unhone btaye Or mera selection ho gyaa Bhai pr m dekh rhaa hu sab boys k liyee btaa rhe h Jaisa ki aap jante h Delhi police m 2000 girls vacancy h iss baar or shayad 15 march se physical h To aap se request h bhI plzz aisa workout or plan bnaa kr de jis se girls ko bhi help mile Kyunki bhai aap athlete ho to jaante ho ladka ladki brabar nhi hote strength m Girls race h... 1600 mtr in 8 mins Din h .....75 bacche
Ankit Bhyya aapka bahut bahut dhanyabad jo aap humare liye apna kimti samya lgakr humare liye video bnate ho Bhyya me aapko apna coach manta hu kyoki aap apni sari video me 100%sahi bat btate ho very good workout Bhyya g
Thankyou bhai, मै जो बताता हूँ सच ही बताता हूँ, झूठ का दिलासा नहीं देता भाई |
@@SPORTSANDFITNESSTIPS Big thanx bhai.
tthankyou bhai
@@SPORTSANDFITNESSTIPS bhai mere running jyada aa rha hai Bharti ke 20 din bache kya karu
Speed workout,, video bnaya hu bhai
BHUT BDIYA WORKOUT HE
MERA TIME PELE 6.55 ATA THA 1600M KA
USKE BADD MENE YE WORKOUT SURU KIYA 1 MONTH KRNE KE BADD MERA TIME 5:20 AA GYA
ANKIT BHAI LOVE YOU
THANKS BHAI
THIS IS THE BEST WORKOUT
Bhai appka number do na please
@@vanshhardik3054 kya bat krni he bhai
@@priyanshurathour1947 kya mera iss workout se 5 km ka timing improve ho skta hey
@@vanshhardik3054 nhi bhai ye speed workout he 1600m ke liye
5km ka alag workout hota he
8
1. Monday / 1000M×4 Repitation
2.Tuesday / 40 Min Slow Running
3.Wensday / 200M×12 Repitation
4.Thursday / Fartlek Treaning (4×4)
5.Friday / 3KM×2 Repitation
6.Saturday / 400M×10 Repitation
7.Sunday / Full Day Rest
Rahul bro fartlek traning me 400m slow or 400 m fast h kya
@@mansvipunia5339 nhi 200m Slow 200m fast hai
@@RahulMane45 thnx bro ❤️
200 M 12 rep hain...recovery kab lena hain
@@mansvipunia5339
J
बहुत ही आसान विधि से आपने दोङने का अनुभव शेयर किया, धन्यवाद ।
मैने भी अपने बच्चे को आपके दोङने से पहले के, दोङ के दौरान व दोङने के बाद के आवश्यक सभी विडिओ दिखाए और उसको मैने अभ्यास करवाया ।
निस्संदेह ही बच्चे की 1600 मीटर की दोङ मे समय सम्बंधित सुघार हुआ हैं ।शुक्रिया..
Ji
Sir jaise aap apna dil Lagaa kar sab ko samjate hai aisa tou aaj tak kisi school me teacher ne v nahi kisi bacho ko bataya hoga apko salute karta hu ki
Best accedemy ankit sir jai hind jai bharat
I am deepak from Spain 🇪🇸
Sach much bohut hi jiyada effective tha. Yrrr.👍🏻 Thanks ab mera medical hona hai, bhai. Mene 22 din tak mehnat ki or excellent mara hai. Thanx bro
@Pushpendra Malhotra Punjab Nangal
Thank you very much brother my timing is 5:35sec before i ran for Indian Army.
But now i can increase little than before...an because of this new routine ...i will work hard,so that i can race for the next Bharti🙏 Jai hind🇮🇳💪
Huwa kya kaam
I follow your channel bcoz ur explantation is scientific and practical plus no showoff unlike some of the youtube channels you know what i mean.. Bcoz of you i am lossing my weight and it seems that i will clear my medicals for any competitive exams Thanks a lot. 🙏
Thank you so much sir..... Me aapka he workout our diet plan follow kr raha hu.... aur Main Jaanta hun aapke workeout Se He me 1600 metre excellent marunga 🙏🏼👍🏻😊 Thank you sir🙏🏼😊
Ankit sir apka ye wala workout follow kare huye 27 din hu pahale mera 1600 mtr ka timing 6.00 minut ata tha or aaj maine timing chake kiya toh 5.35 aya apka ye workout muze acha lga jis bhi bhai ko 1600 mtr ka timing cover karna h wo ankit Sirji ka workout follow kare sir baki sab thik h ok........ ❤😊🥰🦅💓🥷✅
This is a perfect rutine , I follow it and gain timeing 5.30 between 2months
Bhai iske baad konsa workout karna hai. Mera bhi time kam hua h
Phle kitna tha bhai tumhara??
@@Sanjeevsinghpal phle kitna tha bhai aur ub kitna hai
@@i_gaurav_kr. 2.5mahina
@@Sanjeevsinghpal bro phle kitna time aata tha 1600m ka aur ye routine follow krne ke baad kitna aata hai??
बहुत बहुत ध्न्यावाद सर जी❤️🙏🙏🙏🙏🙏🙏
From today onwards you become my Teacher forever (Ankit Sir)
Thankyou nere bhai
Ankit bhai aap apna whatsapp number dijiye mujhe please please dijiye mein aap se personally Milna chahta hoon
Mein bhi aap ke state ka banda hoon aap kahan se ho
Thanks ser
Ankit bhaiya m apke bhrose bhtaa hu 🥺 m bss apka workout 🏋🚴💪 kar rha hu or result to mil rha h muje bss ab dec m meri bharti h muje usi ka wait h bhaiya or muje umid h m nikl jaunga bhaiya 🤦♂️ tq bhaiya ap hmare liye mhnat krte ho 🥰
Bhai apke workout se bhaut effect pda meri timing m bhaut sudhar aya. Meri timing 6min. Se 5.20 aa gyi
कितने दिनों मे भाई
@@Yadavrajiv3570 bhai 45 din m
Hlo brother support from Nepal
I an trying for indianarmy
Monday 01:17
Tuesday 01:52
Wednesday 02:13
Thursday 02:41
Friday 03:19
Saturday 03:26
I am a girl and I do (800 m and 400 m walk) 8 times
From today I a gonna start following this workout and I will keep updating my results ^^
2 weeks -- I can run way longer and faster than I used to before and I can see definition in my abdominal and leg muscles
Are you follow this tips ??
@@i_gaurav_kr. yes i followed the routine
@@purvichaurasia4415 then how much you take time to run 1600m
@@i_gaurav_kr. I am a beginner rn so it takes me at least 7 mins to run 1600 m in one go.
Hlo purvi...aapne form fill kiya women military ka
Sir main pichle saal ko 1600m run main fail hua tha. Phir main apka yeh video dekh ke yehi wala routine 1.5 saal tak follow Kiya. Phir Mera timing bahut accha ho gaya tha. 1000m 3m55s, 200m 35s, 400m 1m25s 3000m 12m11s , 7000m 32m, etc. Lekin pichle mahine Mera police ka written exam tha to maine 30days ke liye run chor diya. Ab exam ke baad phir se maine daurna suru Kiya lekin sir pehle jaysa timing nahi aa raha hain. Maine socha kuch din baad pehle jaysa ho jayega lekin abhi 3 hapte ho Gaye sir Mera daurna pehle jaysa nahi ho Raha sir. Mere aankhon me Pani aa Gaye sir. Pls kuch suggest kar di jiye sir. 🙏🙏🙏🙏.
Abb kya hua kaha lagi tumarhi posting 😂😂
Thnk bro maine army ki tyari ab chod di h age 23 ho gyi agniver ki vjh se paper cancel lekin ek baar iss baar ta ki tyari k lie phir se ground me utarunga bs ta bharti aa jaye
My PB is 5:15min in 1600 mtr.but i want to complete under 4:40 min.so can you suggest me a perfect 3months workout plan?
Bhai
Bhai sahab aapke workout plan ko pura dil se 💯💯💯 man laga ke kr raha hu sirf aur sirf aapke biswas par 🙏🙏🙏
Bai fayda hua kuch
Definately go through this workout❤️
अंकित भैया आप बहुत अच्छा एक्सरसाइज के विडिओ बनाते है तुम्हारे सारी की बाते और विडिओ 101 % एक्सप्लेन देता है भाई तू मेरा आज के दिन से कोच है
Thanks bhai
Tq sir ye workout follow karke 6min. Se 5:30 timeing aaya mehnat jaari hai 4:50 laana hai timing
Bhai sach mai aaya
Bhai
@@FFneuzofficial ha bhaiya
Bhai kitna time laga 5.30 lanne mai kitne week
Bhai pura follow kiya
Sir morning me work-out krne me koi problem h kya sir me morning me hi krta hu please sir reply kr dena plzz 😑
Thanks a lot sir ji now I feel very motivating for running thank you very much
Thankyou bbai
Thank you sir
Hight के लिये कोई video
Bhaiya maine sb video dekha pr aapke jaisa koi nhi hai youtube pe btane wala
Each of your videos is true 🙏
Mera avi tym a raha hain ....me avi se ye suru kar raha hu bht atcha fyda hain ...ankit bhai❤️🙏
🇮🇳Jai Hind🇮🇳 Sir
Mein army ki taiyari kar raha hu aur mera running time 1600m. In 6:30 hai , yadi aapne is video me jo workout bataya hai wo mein sirf 1 mahine tak regular karu to kya mera jo timing hai wo kuch kam hoga kya, aur diet mein aapne jo bataya wo sab to hum nahi le sakte.
KRUPYA PLEASE KOI SUGGESTION DIJIYE 🙏🙏🙏🙏 i have no time kyu ki army ki rally kabhi bhi aa sakti hai, last time I m HIMMATNAGAR ARMY RALLY(9/2019) fail in running
I from gujrat, north gujrat
Instagram ankitrunner 04
Is Baar kab hai bhai bharti Gujrat ki 2022
@@written_tyari_Gk-GS i don't know because I have no information of army relly
@@vikramsinh8310 WhatsApp number do mai btau
You are my coach 🙏
Best ever I had seen. Thank you sir
Thanks Bhai me ye work 6 mhine krunga phir Btaunga. 🤗
Kuch fayada hua
Bhai coffee ko pani ke sath lena hai yaa doodh ke sath bata do please.🙏🏽🙏🏽
Brother when i drink coffee before or after workout and running
Can you tell me andghank you so much for help us
Before
th-cam.com/video/nSYv5BlXSPw/w-d-xo.html
Hi sir...... 2 month session training has completed......
Hi bro can you tell me tha Thursday workout ki slow fast slow fast then 4×4set = 3200 meter Or 1 reption is 3200 meter And then tatal 4 set is 12. 8 km lagana hai . it's my dought
Great person with great knowledge and experience
Ankit bhaiya apka video hmesa bahot accha rehta hai mai apko sari videos follow kr reha hu exercise⛹ running tips all
Ap ese hi videos banake hame support krte rehie..
Hm ek din army ki wardi jarur pehnenge
Bhai faida he nahi hame ess workout se bumfer faida milla h thank you ❤️
Ankit sr 1000m time h Mera 3.16 and
1600 ka time h 5.11
Or sr 400m ka time h 1m
To sr me es time ki todna Chahta hu
Sr hujhe es ki jankari de please
Ramgarh ki aan baan saan.
Banjari ground ka mahan..
Keep growing bhaiya..
❣️❣️👌
3 kilometre ke liye kya pace Hona chahie Bhai
इसे ही केवल करना हे या साथ में रनिंग भी, मुझे रनिंग के बारे में कुछ आता nhi he। साथ ही मेरा आर्मी का एग्जाम निकला है,रनिंग केसे हो कुछ समझ nhi aa rha. Please help 😢
Thank you so much maine chalu kar diya aaj se 50 day bad bharti hai phir bataunga apko results
Brother muje 1600meter running ka 4:50 time lana hai muje kesa workout krna pre ga plz bata dena
Ye...kya...ramayan...thodii...sunayii...trainer...ne.🤦🏻🤦🏻
Thanx sar ...very Nice Workout
Yaar Baki Chodo Like to bnta hai
Ankit bhi ka workout se 4:27 time aaya kya
Sukriya bhai ji mai bhot presan tha time set ke liye ,aap ke video se ab thik kr paunga ..
Thankyou so much sukriya...
Ankit bhai
1) apke is workout me sari exercise to bta do running ke baad?
2) fartlek me kitni km marni h?
3) kya beginner ke liya h ye workout?
4) kya dheere dheere ye timming bhdani h?
5) road pr kre ya kacche ground pr?
6) ye workout morning me ya evenning me
Pls bhai reply jrur kr dena oct2020 ki h bharti....🙏🙏🙏🙏🙏
Ground pr,
Thank you for this video sir i love your content
Bhai muje police ka physical kerna hai usme 6 min time hota hai es lia 6 min k hisab se work out bta do
@BE YOURSELF okk
हमारा ग्राउंड ११/२/२०२० को हे तो डाईट और रनिंग कैसे करें बताव
Sir ABC Driels Exercise Kab Karna Hai Running Ke Baad Please Reply And Good Job..❤️
Sir thursday ko kitna meter tak round lagana ha
Very nice bro my time 5.5sec h
Bhai ye workout running ke bad karna hai
Thank you so much Sir ❤️
Bahi time 5:5 Aaga thanks for 1600m workout
Bhai aap road running karte ho ya ground me reaply please
Pahle kitna tha bhai tmhara
Bhai aise hi LGE rho 1600 walo ke liye work out bnane me
Bhai me you tube pe acedmey ke video follow karta tha ab aapko follow karung 🙏
Sir app ka video sai timing 6 min sai 5:20 min
Kitna din me bhai
Bhai kiya sach m
Ankit bhaiya 40min running ko graund me kre ki rod me
Mane rod pe kiya he
Ground pe karo pahle uske kucch din baad road par karna
Agar pain Nahin Hai To Road per ya ground me kre
Sir TA ka Schedule banavu palyes sir
Bhai Saturday ka plan hai na us mai continues 400m *10 round ya recovery bhi lane hai
Koe bhi Ankit Bhaiya Ka Ads skip mat kiya karo...isse hii unko Kutch aapni taraf see chotii se Bhet miil jaygii
Sir which sports shoes best for running pls tell me 🙏
Rebook
@@TavinderThakurTNu ok thnku 😊🙏
Nike is best running shoes
Ek video running ki mistakes & diet & exercise & shoes & clothes and all over running ki ek video bana do
Sir my height is 6ft and weight is 85kg...
Shall i start this schedule or i need to loss my weight and exercise for 1 more month...
Currently my 1600 timing is 6.27
Long workout ker
The real running exam of HUMAN LIFE - NEEDS WITHOUT MISTAKE.
Bhiya 200 ke Rep. Me 1 Repetation ke bad Recovery kitna lena hai..??🤔
3km * 2 in how much time each set?
13-14
Perfect explanation 🔥🔥🔥
1000 meter 3: 59 rrc Guwahati 2018
1000 meter 3.35
भाई मेरा टाइम 16 00 मीटर का 7 मिनट 24 सेकंड से कम नहीं हो पा रहा है रोज ग्राउंड पर टाइम लगाता हूं पर इतना ही आता है एक महीना हो गया क्या करूं
Bhai thursday ko phele 4round fast phir 4 round slow ya ek slow ek fast Or kitne metre ka round plzz bta do
Bhaiya girl's ke liye bhi 1600m ka work out Bata do 🙏🙏🙏.... Jai Hind....
Yeh sab krne ke baad meri laash udhane aa jaana
😂😂😂😂
😂😂😂😂
😂😂😂
😂😂😂
😂😂😂
iss workout se jinka time kam hua like karo m bi to dekhu kitno ka time kam hua
Bhai rest a kya kre
Sir apne jo diet batai hai unme se me 2 diet nahi le sakta koi problem tau nahi hai
Nice sir
My best timing is 4:51
Bhai Aap sr ne bataya ase running krte ho ?
@@bhavdeepbhaibhatti4429 no
To kya krte ho bhai ..
@@bhavdeepbhaibhatti4429 brother keep practicing
Aur bhai kisi bhi type ki race jaise 800m ya 600m etc. Uske repeatation lgaya kar
1 trick jab bhi bhaago toh gusse mai bhaago
Bro 200m*12 rounds run continuously or 1 round complete and taking rest again start
2 mint rest
Evening workout ki video banana sir
100m off-season workout needed... Help
Normal work out 🤗
my timing 5:40 😭😭😭😭😭
sir aachi timming nhi hai yahi workout follow kar raha hu
Kya timing aa raha hai abhi
Sir maine abhi 4.ya 5 din hud hai running krte kya ye workout main kr skta hun please reply 🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏🙏
1:53
Sir a workout suvha or Sam dono time
Mera 6:15 timing
मेहनत करो अच्छा हो जायेगा
Bhaiya ye workout follow karen but 1600 metre ka time kab lena h? Ye nhi btaya....vo bhi bta dijiye.
Bhai 800 meter ka workout daal doe yrr please 🙏🙏
Mera time 7:48😭😭😥
Ab kya te aa raha hai
6 20
100 m in 11 s vedio
Ladki maar sakti hai🤣🤣🤣🤣🤣🤣🤣🤣🤣
Sir bhut achi video h....
Mtlb ki bhoot din se esi hi koi video dhund rha tha verry thnku......
Or sir mujhe whattsapp group m add hona hai. Lekin group to full h dono jo description m hai......😒😟
Thanku sir ❤❤ ea work out dene ke lie per Sir apka 3 se 4 video he kon sa follow karen jo acha result aega
Ram ram bhai,
Bhai majne 1600 mtr last yr ki thi
Maine aap jaise bhai se jln stadium k thay se help li
Jsw aap workout btate ho same vse hi unhone btaye
Or mera selection ho gyaa
Bhai pr m dekh rhaa hu sab boys k liyee btaa rhe h
Jaisa ki aap jante h
Delhi police m 2000 girls vacancy h iss baar or shayad 15 march se physical h
To aap se request h bhI plzz aisa workout or plan bnaa kr de jis se girls ko bhi help mile
Kyunki bhai aap athlete ho to jaante ho ladka ladki brabar nhi hote strength m
Girls race h... 1600 mtr in 8 mins
Din h .....75 bacche
Bilkul ryt...girls Ke liye Koi NHI bnata
Ankit bhyya rining sham ki shi rhti hae ya subha ki aap mujhae btaee apka bhut bhut dhanyavad hoga
ABC drill kab Karni hogi running ke pehle ya bad me plz vatate?