How Abhinav Got His Groove Back & Ran His Fastest 5K Ever!

A man running outside

by, Abhinav Sharma from adidas Runners India

New Year’s resolutions – easy to write down, difficult to adhere to. Following a major shoulder reconstruction in August 2017, I had only one resolution in mind – to get back to my pre-injury shape, muscle tone and cardio endurance level.

A man running in the city

From Running PB to injury

Coming off a very fit running season, where I set new PBs for 10K in consecutive months, I sustained a serious football injury that required surgery. Months of rehabilitation work left me low on motivation, unable to move naturally (my arm was in a sling for 6 weeks), and losing muscle tone gradually. When I first ran after four months, it was a struggle to even finish the distance.

The challenge: Getting back in shape

Despite being the coldest month of the year here in India, I was determined to jumpstart my fitness and running regimen. Having identified strength, mobility, and cardiovascular exercise as the three pillars of overall fitness & health, I looked to adidas Running to be my companion for this ambitious challenge. I jotted down different goals for each of my three pillars: running a 5k every day as the cardio challenge, following an adidas Training workout as the strength training bit and a series of daily yoga practices as the mobility regime.

Motivation was sky-high AT the beginning

The first few days were a breeze. Motivation was high, the legs and the mind were fresh, spirits were high and I was finally able to get some miles under my belt and try out a few bodyweight training exercises. I started light with Alpha and Bravo workouts (you can check them out under ‘Standalone Workouts’ in the adidas Trainin app) and also mixed in a few ad-hoc workouts full of bridges, crunches, inchworms, and the like – without putting too much strain on my recuperating shoulder.

The struggle is real!

During the winter, temperatures can be in the range of 8 – 12 degrees Celsius (which is cold for India – where we don’t have indoor heating), and working a regular 10-hour workday meant that I was more often than not running at the end of the day. In cold temperatures, my daily schedule became running – yoga – strength training. This meant that I had barely any reserves to finish anything more than a 6-10 minute workout. On weekends, and days where I found some spare time, I put in a few more challenging workouts from the adidas Training appHotel & Foxtrot being my favorite.

And finally…I started to notice real change

With this regimen, I realized a lot about my own body. There literally is no limit to what we can achieve physically and mentally if we go about it in a steady way. Cutting out late nights completely and keeping unhealthy food and alcohol at a minimum helped me kick it into high gear.

Additionally, I was burning 400 – 650 calories a day which was putting me in a pretty high caloric deficit. I needed to amp up my intake to stay afloat. When I increased my calories, I shed an inch around my waist, gained 3 kilos of muscle by the 25th day and reached my weight goal at the end of the month – something that I have struggled to do for a long time.

The hard work and determination paid off

On February 4, 2018, after resting for three days, I ran my fastest 5K of the last three years! I also tackled the Juliet Standalone Workout in the adidas Training app and I am finally able to put my full body weight on my injured shoulder.

The road ahead & my future goals

Using adidas Training has considerably upped my fitness game. It allows me the flexibility to plan my workouts around my travel and work schedule. I am proud to say I ran my first ever half marathon this year, on February 25th, and finished in 1:48:41! Next, I plan on using the adidas Running app and the 10K Training Plan for a race in May!


adidas Runtastic Team Are you looking to lose some weight, get more active, or improve your sleep? The adidas Runtastic Team gives you useful tips and inspiration to reach your personal goals. View all posts by adidas Runtastic Team