Another year, another edition. The fitness based concept by the Mumbai Road Runners (MRR) recently concluded its sixth edition of the Navratri challenge called “NavRun“. Navratri is a nine nights (and ten days) Hindu festival, celebrated differently in various parts of the Indian subcontinent. A color is fixed for each of the days, symbolizing the nine avatars of Goddess Durga. The running community celebrates all festivals as a means of bringing people together, irrespective of religious affiliations.
The goal of NavRun is to run nine kilometers or engage in any other workout for nine consecutive days, wearing the color of the day. Workout details need to be submitted to the organizers at the end of each day, along with a brief description of what the color of the day means to you. A leeway was allowed for submissions since people were participating from around the world, across different time zones. On certain days, the organizers threw surprise challenges which we had to undertake in addition to our planned workout of the day. Here’s a summary of what I accomplished this year:
Day 1 – Royal Blue
The challenge began with a flag off two weeks ago, on a Wednesday, which is a strength training day. I accommodated the run with a modest 4 kilometer run, and upper body weight training.
Chest – 4 exercises – 3 sets, 15 reps each
Shoulders – 3 exercises – 3 sets, 15 reps each
Triceps – 3 exercises – 2 sets, 15 reps each
True blue stands for loyalty, trust and faithfulness. Royal blue (or imperial blue) manifests at the convergence of violet and blue, and represents superiority. The perfect color to kickstart the NavRun challenge, with a workout mix of endurance and strength training.
Day 2 – Yellow
Sunshine yellow on Leg Day! Hence no running here. Being a classical dancer and runner, lower body strength, balance, flexibility are very crucial for me. Here’s what I did with my yellow tee. (Incidentally the official tee of a hill half marathon💪)
Quadriceps – 4 exercises – 2 sets, 20 reps each
Hamstrings – 2 exercises – 4 sets, 20 reps
Calves – 3 exercises – 2 sets, 20 reps each
Single-leg variations for all the above exercises – 2 sets, 10 reps each
Abductors – 2 exercises – 2 sets, 20 reps each
Adductors – 2 exercises – 2 sets, 20 reps each
Yellow is the color of positivity, optimism, clarity, energy, warmth and friendliness. The brightest color on the visible spectrum signifies creativity and cheerfulness. The perfect color for a day of lower body strength training – high energy workouts comprising some of the largest muscle groups of the body.
Day 3 – Green
Celebrating the color of life, renewal, harmony, freshness. How better to workout with green than in the lap of nature. A short run in a park with pretty little bonsais dotting the landscape. Cardio and Core in verdant surroundings.
Skipping – 5 variations – 3 sets, 200 skips each
Hanging abs – 2 variations – 3 sets, 15 reps each
Planks – 6 variations – 3 sets, 1 minute each
Pushups – 1 set, 15 reps (as requested; I had already completed my chest workout for the week).
The color associated with eternal life is soothing and refreshing, and evokes a feeling of abundance. A simple routine for cardiovascular endurance and core strength, which provides tremendous fitness returns. Cardiovascular fitness enhances the ability of the heart and lungs to supply oxygen-rich blood to the muscles, and improves the muscle’s ability to use this oxygen for movement. The transverse abdominis, erector spinae, obliques, pelvic floor muscles, glutes work as stabilizers for the entire body and play an important role in everything the body does. It’s the simple things in life that yield the maximum joy/benefits, as proven by the color and workout of the day. 🐢
Day 4 – Grey
Rest Day. It’s a grey and gloomy day when one has absolutely nothing to do. But rest and recuperation are imperative to growing stronger for the days ahead. 🐱
The following day was going to be a busy one – a run followed by a dance show. Accommodated an hour of structural training here, to keep the joints well lubricated. Even the fittest of bodies display some kind of imbalances or structural kinks, as a result of regular wear and tear. The basic framework of the human body consists of bone, cartilage, ligament, tendon and muscle. The vital feature of the body’s structure is its joints, and their integrity determines structural fitness. There was no fixed exercise routine, but a variety of movements covering the major and minor joints of the body.
Grey is a neutral and balanced color, emotionless and conservative. It can be viewed as drab and depressing, or elegant and formal. It does not have a personality of its own, and is associated with conformism. Structural fitness is essential fitness on which all other fitness depends, making us more structurally and bio-mechanically aware. Like the color grey, a structural routine might not look or sound impressive, but goes a long way in prepping up the body and keeping it sound for other forms of activities. 🐩
Day 5 – Orange
My church feast, plus the 19th anniversary of my Odissi dance institute. (More dance details in another blog-post.) While one event was the celebration of Mother Mary as Our Lady of Fatima, the other was an invocation of myriad gods and goddesses through classical dance. That’s what I love about the NavRun challenge too – it goes beyond religion and brings people together. And the color of the day was perfect – orange being associated with kinship.
A run couldn’t be accommodated in the morning, and I settled for a modest 5 kilometer night run. Nocturnal running takes you into another world, physically and mentally. It goes against the human circadian rhythm, and the absence of ambient light amplifies the challenges faced during a day run. But it also brings perspective – a whole new world of nocturnal creatures all prepped up as darkness dawns. It makes us think beyond ourselves, about those different from us. 🐹
Orange is associated with sunshine, light, brightness. But it is also said, “Be the light you want to see in the world”. I could not manage a morning run, so donned flaming tangerine and ran around like a ball of sunshine in the dark. Orange is known to be extroverted and uninhibited, after all. It also corresponds to a thirst for action, proven by the additional squats post a highly active day.
2 sets of squats, 30 reps each (as requested in the challenge of the day)
Margaret Thatcher’s words rang true as I sipped on some golden-orange colored chamomile tea. “Look at a day when you are supremely satisfied at the end. It’s not a day when you lounge around doing nothing: it’s a day you’ve had everything to do and you’ve done it.” 🧡
Day 6 – White
Kickstarted the week with a Back workout. The back plays a huge role in how the entire body functions, since it attaches to the neck, shoulders, chest, abdominals, and hips. A strong back keeps posture aligned, helps performance and prevents injury, thereby being critical to fitness. The day’s workout comprised a mix of Weight training, Pilates and Yoga – rotational movements and flexibility being as important as building muscle and strength. 🐼
Dumbbells – 3 exercises – 3 sets, 15 reps each
Resistance bands – 3 exercises – 3 sets, 15 reps each
Pilates – Prone series, 4 exercises
Yoga – Backbend series – 4 asanas
Concluded the routine with a few roll downs to neutralize the spine, and a forward bend as a counterpose.
A strong and flexible back is invigorating to the entire spine. It releases tension along the front of the body, leaving you uplifted and energized. White is considered to be the color of perfection, and a strong spine keeps the body perfectly aligned.The color of light, goodness, purity, brilliance and illumination was a perfect start to the week. White is everything and nothing. The day’s workout could be seen as everything (strength, flexibility, mobility) or nothing (just one muscle group – the Back). But it leaves one feeling fresh and serene, like snow or white kittens or fluffy clouds.💭💭💭
Day 7 – Red
Red Day following White is a pleasant sequence. As an Odissi dancer, red and white are important colors for our saree costume; red also finding its place in the red bindi and red alta. 👣
Started the day with 10 Surya Namaskars, as requested in the challenge of the day. My workout was originally planned for the evening. The nocturnal regime included an hour of cycling on the stationary bike, followed by ab exercises to counteract yesterday’s back routine.
Planks – 6 variations – 1 set, 90 seconds each
Pilates – 4 exercises
Concluded the session with 4 rounds of Chandra Namaskar.
Red is associated with energy, power, determination. It is an emotionally intense color, raises metabolism, respiratory rate, and blood pressure. Surya Namaskars in red offered a stimulant to kickstart the day. I, subsequently, toned down the evening workout to balance energy levels closer to bedtime. Sipped on some rose tisane to unwind after a long day.
Day 8 – Sky Blue
Cardio Circuit in true blue attire, with matching skipping rope and hula hoop.
~Skipping – 3 variations – 3 sets, 60 seconds each
~Hula hooping – 3 times clockwise and anti-clockwise, 100 rotations each set
~Agility ladder drills – 9 variations, 2 rounds each
~Shadow boxing – 3 rounds, 3 minutes each round
~Capoeira – 3 movements – 30 counts each
Sky blue or azure is the hue halfway between blue and cyan. It signifies contentment, inspiration, determination, freedom and intuition. Like a clear, cloudless sky, the color encourages you to be free and fearless. The day’s workout was set around agility and proprioception – bringing together balance, speed, strength and control; sense movement and be aware of how the body is moving as a co-ordinated unit. Like the color of the day, there is no limit to how much we can do, if only we challenge ourselves each day. 🏊♀️
Day 9 – Pink 🐷
Culmination of the nine-day running/fitness challenge. Leg day! I usually don’t run on leg days, but needed to collect the official Pinkathon tee for their event on Sunday (more on this in another blog-post) and decided to run at the venue. The day’s workout was therefore split – Running in the morning, Strength training in the evening. 🌸
~Lower body strength, balance and flexibility training:
My favorite color, pink, is associated with playfulness, charm, innocence and laughter; the color of universal love for oneself and others. The delicate color was completely in contrast with the workout of the day, but that itself was the perfect combination – donning a color symbolic of tenderness, while working out some of the largest and strongest muscle groups of the body. Reinstating the belief that one can be fierce and feminine, delicate and dynamic. Pink is a color of compassion and is associated with giving and receiving care. And how better than to blend it into a workout – we take care of our health and our bodies support us in return. 🎁
Day 10 – Camouflage
Navratri is celebrated for nine nights and ten days. A bonus day was allotted with a special color, as a tribute to the armed forces – the people who strive tirelessly to keep our country safe.
A Chest and Shoulder strength workout:
~Yoga – Arm balancers
~Pilates – Mobility and strength for the Chest, Pectorals, Rotator Cuff, Deltoids
The camouflage color was selected as an ode to the armed forces. Nothing compares to their physical, mental and emotional strength – where the nation is considered more important than self or family. ☘️
All in all, a holistic conclusion to the festive based fitness challenge. From cardiovascular and muscular strength and endurance, to flexibility, mobility, balance and proprioception, various elements of fitness were catered to. Health and fitness are, after all, lifelong endeavors. We haven’t received our medals yet. I will share a picture of that too when I receive mine. 🙂