---
title: "Strength & Conditioning for Injury Prevention & Peak Performance - mytribe"
description: "Unlock your potential with specialized Strength & Conditioning programs by an expert Sports Physiotherapist. Our science-backed plans focus on injury prevention and performance enhancement for athletes, runners, and post-menopause fitness. Train smarter, not harder. Book now."
canonical: https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning
last_updated: 2025-12-29
---

# Specialized Strength & Conditioning in New Delhi

By [Paridhi Ojha](https://mytribe.in/paridhiojhamspt) · I build strength and conditioning plans using movement assessments and 3D gait analysis, so your training fits your body and goals instead of being random.

## Locations

Available online and at clinic in Greater Kailash-1, New Delhi

### Visit at

- At Enkinetik Performance Clinic, Greater Kailash-1, New Delhi (accessible from Nehru Place, Lajpat Nagar, Kalkaji, Chittaranjan Park, East of Kailash)
- Available for clients across Delhi NCR (Delhi NCR, Delhi, India)

Also available online.

## Pricing guide (estimates)

These are indicative prices based on provider's past work. Enquire now to find out final quote.

### Initial Diagnostic & Strategy Session

60-minute in-clinic evaluation using MAT and Runeasi sensors to identify biomechanical root causes and build a corrective plan.

Typically ₹2,200-2,500 Per Session (estimate)

#### Clinical Screening
* **History & Screening:** Detailed review of injury history (shin splints, ACL, etc.) and current pain points.
* **MAT Testing:** Objective measurement of range of motion and balance on standardized floor grids.
* **Tech-Based Analysis:** Functional movement screening and Runeasi 3D gait analysis to identify kinetic chain asymmetries.

#### Diagnosis & Plan
* **Root Cause Analysis:** Explanation connecting specific biomechanical weaknesses to current injuries.
* **Immediate Relief:** Prescription of 2-3 corrective exercises to start immediately.
* **Strategy Design:** High-level roadmap for the specific strength and conditioning phase required.

### Monthly Remote Coaching & Rehab

Distance coaching package with one video consultation, weekly custom plans, and technique analysis via video.

Typically ₹3,500-5,000 Per Month (estimate)

#### Virtual Consultation
* **Video Call:** One 30-45 minute call per month for assessment and progress review.
* **Form Correction:** Analysis of user-submitted videos to correct technique on complex lifts.
* **Pain Guidance:** Specific advice on differentiating between training soreness and injury pain.

#### Digital Plans
* **Weekly Schedules:** 4-week strength plan tailored to available home or gym equipment.
* **Mobility Protocols:** Specific warm-up and cool-down routines focusing on thoracic and hip mobility.
* **Recovery Strategy:** Advice on hydration, sleep hygiene, and active recovery protocols.

### 3-Month Performance & Rehab Program

12-week hybrid plan including digital programming, 3 in-clinic manual therapy sessions, and monthly progress reviews.

Typically ₹20-22K Per Program (3 Months) (estimate)

#### Programming Structure
* **12-Week Roadmap:** Custom plan split into Base Building, Strength/Rehab, and Agility phases.
* **Specialized Training:** Focus on unilateral work and plyometric progression to match sport-specific demands.
* **Volume Control:** Strict application of load management rules to prevent burnout or stress fractures.

#### Hybrid Clinical Support
* **In-Clinic Reviews:** 3 scheduled offline sessions (one per month) to assess form and adjust intensity.
* **Manual Therapy:** 3 hands-on sessions included to release tight tissue and aid recovery.
* **Monitoring:** Continuous analysis of training logs with adjustments based on fatigue or pain signals.

## About Specialized Strength & Conditioning

I’m all about helping you train smarter, not just harder. I don’t believe in pushing through pain just for the sake of it. My focus is on building a body that’s strong, balanced, and ready for whatever life (or your sport) throws at you. If you’re tired of random workouts and want something that actually fits your goals, you’re in the right place.

### Who I Work With

- Runners and endurance athletes who want to get faster, stay injury-free, and finally fix those nagging aches.
- Sport lovers (tennis, pickleball, etc.) who need quick feet and solid strength for those unpredictable moves.
- Women post-menopause looking to build bone density and muscle, and feel confident in their bodies.
- Anyone prepping for a big event, like a marathon or a HYROX race, who needs a plan that covers all the bases.
- Folks who just want to feel strong and move better in daily life.

### How I Build Your Program

- I start with a movement assessment and, for runners, a 3D gait analysis. This isn’t guesswork - I want to know exactly what your body needs.
- For runners, I focus on functional strength training for runners: single-leg work, plyometrics, and building up your glutes and hamstrings.
- For post-menopause muscle building, I target bone density, lean muscle, and balance.
- If you’re training for a hybrid race, we’ll practice strength under fatigue, so you’re ready for anything.

### Real Talk

I won’t promise overnight results. You’ll need to show up and stick with it. But if you want a plan that’s actually built for you, and you’re ready to put in the work, I’ll help you get there.

## Highlights

Browse through Paridhi Ojha's best work.

### [Featured](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/featured)

- [Video: My process starts with data, not guesswork. This is a look at my 3D gait analysis, where I use high-grade sensors to measure your running mechanics. We analyze everything from your symmetry to impact loading, giving us a precise report card to build a truly personalized strength program that targets your weakest link.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcbee8b8-56ab-4ae7-a5fc-4542dad27ea0)
- [Video: If you want to run faster, you need to train smarter. In this video, I break down my six non-negotiable essentials for increasing your pace safely. This includes targeting your posterior chain, mastering tempo runs, and respecting the 80/20 rule for sustainable progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/895c72fe-c936-4656-913e-a4a26e8b72bd)
- [Video: Training for a HYROX or other hybrid endurance event requires a unique strategy. It's not just about lifting or running; it's about building strength under fatigue. I explain the common mistakes to avoid and how to structure your training to master transitions and pacing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/25945e3d-7558-4c8e-95ba-c737c9afcae6)
- [Video: For women post-menopause, strength training is one of the most powerful tools for health. It's essential for maintaining bone density, building lean muscle, and improving balance. I design programs that help you feel strong and confident in your body's next chapter.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/72517321-334d-4800-b80c-85f1eddb8701)
- [Video: That pain on the outside of your elbow, often called Tennis Elbow, isn't just for tennis players. I explain what causes this common overuse injury, also known as lateral epicondylitis, and why the source might be your shoulder, neck, or even your daily habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/448ee21e-a007-436f-b297-e6198ba74110)
- [Video: Many runners believe that more running is the only way to improve. However, strength training is the secret to becoming a more powerful, efficient, and injury-free runner. I explain how building a strong support system protects your joints from the high-impact forces of running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8f29975d-d6f9-4f37-bda5-26dcbe9b8c66)
- ![Leading a running injury prevention workshop for the Adidas Runners community in Delhi. My goal is to empower every runner with the knowledge to understand their body, train intelligently, and stay healthy on their journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d239a8d-c444-44d5-b810-2e2cf5a8a701)
- ![My programs are designed to build a strong, resilient body that's ready to run. I focus on identifying and correcting imbalances, improving mobility, and developing sport-specific strength to help you prevent injuries and perform better.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4265ebe1-1bb0-4c84-9e95-0aac8795c029)

### [Data-Driven Running Analysis](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/data-driven-running-analysis)

- [Video: A look at my 3D gait analysis in action. By wearing a lightweight sensor, we can decode exactly how you run, measuring forces and movements that are invisible to the naked eye. This data forms the foundation of your personalized training plan.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bcbee8b8-56ab-4ae7-a5fc-4542dad27ea0)
- ![It's time to stop guessing about your running form and start measuring. My 3D gait analysis decodes your unique running mechanics to find the root cause of recurring pain or performance plateaus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cf0b0895-a933-4f83-8e3a-0fb4b00607ab)
- ![My Runeasi system is more than a GPS watch; it tracks how you move, not just where you go. This advanced 3D gait analysis technology provides real-time biofeedback and personalized insights used by world-class sports clinics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71c53514-9091-4878-bf29-dc74eed373ca)
- ![To get the most accurate data, we measure movement at your body's center of mass, the pelvis. Unlike shoe or shin sensors, this method provides a complete picture of how your body absorbs shock and handles load.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59cf439c-8dc9-435e-862d-cf46936108fd)
- ![One of the key metrics I analyze is Impact Loading. This measures both the force of your foot strike and how effectively your body absorbs it, which is a critical factor in preventing stress-related injuries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f5653657-0f19-4578-961f-7a8b7b786efb)
- ![Dynamic Stability measures your side-to-side movement while running. Poor stability leads to wasted energy and is a primary risk factor for overuse injuries, as your body works harder than it needs to.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f254f01-b3fe-4ec7-827f-0648c60de4e7)
- ![The Symmetry metric compares your right and left legs to find hidden imbalances. These compensations are often the number one cause of chronic or new injuries, even after an old injury feels healed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6703064f-983f-42d3-b03d-b03a186466f7)

### [Run Faster, Run Smarter](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/run-faster-run-smarter)

- ![Are you ready to run faster? True pace improvement comes from strategic, science-backed training, not just from running fast. These essentials will help you break your speed plateau safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/512ce21c-fe50-4c63-b0f4-b9dd60eac128)
- ![Essential number four is targeted strength. Speed comes from your posterior chain: the glutes, hamstrings, and calves. I integrate unilateral, or single-leg, exercises to build functional power for running.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/54f2f4fc-c2d4-4c40-80c5-6f2378197dc4)
- ![I train my athletes using the 80/20 rule. This principle dictates that 80% of your weekly mileage should be at an easy, conversational pace, with only 20% dedicated to hard efforts like speed work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdcd9a70-c2a7-432c-a993-57a711e16709)
- ![The Tempo Run is a key workout for building speed. This involves running at a "comfortably hard" effort to increase your lactate threshold, training your body to clear metabolic waste and delay fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b511bf8a-e795-4060-8f51-4f71e7568b37)
- ![The 10% rule is my golden rule for injury prevention. Never increase your weekly running volume, whether in miles or time, by more than 10% over the previous week to allow your body to adapt safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3034efb4-162b-40c7-8069-7a6d0e60e27d)
- [Video: The treadmill is a powerful performance lab, not a "dreadmill." I use it with athletes for precision pacing, incline strength work, and real-time form feedback, all of which directly boosts outdoor running performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/184bf529-d703-4b5b-8b0e-a8cc0fbb99ba)
- [Video: Running is a single-leg sport. Every stride places your entire body weight on one leg. That's why I emphasize unilateral strength training to prepare your body to handle that load efficiently and prevent imbalances.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/759f65e4-b5a0-46a6-bef9-c845b55953ca)
- [Video: Want to run your first 5k? This video outlines my simple, step-by-step plan to get you from the couch to the finish line safely, using a run-walk method to build your base without getting injured.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/034f342a-0304-4825-aa8a-6157fc8c2847)
- [Video: If you have two months until the Vedanta Delhi Half Marathon, you can be ready. I explain how to structure your training, from building your base to your weekend long runs, to cross the finish line strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e6de4c6d-e847-43a3-b06c-39e3f00e99f0)
- [Video: Here I answer a common question about how to structure a training plan for the Vedanta Delhi Half Marathon. I recommend a mix of running, strength sessions, and cross-training to optimize performance and recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/58ca2ea7-75fa-4929-94aa-cbf768468e75)
- [Video: Running in the summer heat requires smart adjustments. I share my essential tips on hydration, clothing, listening to your body, and why you shouldn't sacrifice sleep for an early morning run.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c001fff-9450-4298-98c3-26cb5edc90f7)
- ![Are you a slow-twitch or fast-twitch runner? Understanding your predominant muscle fiber type, which is largely genetic, can help inform the best training and racing strategies for your unique physiology.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6223936a-9c7c-4859-9714-3ce63c3d18d2)
- ![Strength training is essential for runners. It improves trunk stability for better running economy and increases Achilles tendon stiffness, which allows for a more efficient transfer of energy with every stride.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8deac596-8fdf-456a-ba14-f170c5bea0f5)
- ![Lifting weights improves muscle activation and coordination, allowing your body to recruit only the necessary muscle fibers. This increases your relative strength and reduces wasted energy from bouncing, or vertical oscillation.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ddf4eea-b740-4f86-837a-36eac2b40d05)

### [Injury Clinic: Diagnosis & Prevention](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/injury-clinic-diagnosis-prevention)

- [Video: Lower back pain can often be linked to a condition called sacroiliitis, an inflammation of the SI joint. I explain how overworked paraspinal and glute muscles can cause this and why the solution involves both relaxation and targeted strengthening.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a391134e-db70-410e-ba10-388916ac4a01)
- ![This infographic breaks down what you need to know about ACL injuries. I cover what the ACL is, how injuries happen (both contact and non-contact), risk factors, symptoms, and key prevention strategies like strength and stability training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c5babe85-1cb3-4190-9623-d743cbb048c8)
- ![I often see patients who have been told to simply "avoid" movements like squatting due to knee pain. However, research shows that controlled strength training is actually beneficial for conditions like osteoarthritis, as stronger muscles protect the joints.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74b1c7e4-3375-45a0-81c2-9cff71db22a1)
- ![A diagnosis of osteoarthritis does not mean your active life is over. Preventing pain through smart, modified activity is far easier than treating it after the fact.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/39df974e-7d4e-4dd3-8f1c-36bb65a2502f)
- ![Activities like running, weight training, and hiking will not worsen arthritis if the load is managed correctly. The loss of muscle and strength is actually associated with a decreased lifespan, so staying active is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eba305f0-7362-4043-be2e-b264c8042199)
- ![That sharp, jabbing pain in your side during a workout is called a side stitch, or exercise-related transient abdominal pain. This infographic series explains the potential causes, risk factors, and prevention strategies.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d233ab7b-3e49-4bd5-8e51-fb2b11b254a9)
- ![Potential risk factors for side stitches include your fitness level, eating too close to exercise, and not warming up properly. Younger athletes and exercising in cold weather can also increase the risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6f2903c4-259e-4e10-ba13-f3438160d664)
- ![If you get a side stitch, you can treat it by stopping the activity, focusing on deep breathing, and gently stretching the affected side. Pulsating the area with your fingers can also help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/681140e3-2be4-448c-b23e-39a8c7498a2c)
- ![To prevent side stitches, focus on regulating your breathing, strengthening your abdominal muscles, and performing longer, lower-intensity workouts to build conditioning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b333cf2e-60b3-46d9-9358-6b28255b10a2)
- ![Simple prevention tips for side stitches include staying well hydrated, avoiding sugary drinks before exercise, and taking in fluids in small amounts throughout your workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6531bf9d-9df6-426b-b98e-6a0fa6e32a8e)
- ![Sports injuries are caused by a variety of risk factors. These include inadequate conditioning, muscle imbalances, poor posture, lack of recovery, reduced flexibility, and even psychological stress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfcfb71f-4635-41b1-b7d4-838821e686e7)
- ![Consistency is the active ingredient in any successful rehabilitation program. Doing low-grade exercises daily is far more effective than doing high-intensity exercises randomly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/14df6047-15ca-4663-84b9-173661532eec)
- [Video: The phrase "no pain, no gain" is a myth that can lead to injury. It's crucial to understand the difference between the discomfort of muscle soreness, which is normal, and the pain of damage, which is a signal to stop.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97620ee8-8bc6-416f-b2c8-1737bfc74fb9)

### [Specialized Coaching Programs](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/specialized-coaching-programs)

- [Video: I call it the pickleball pandemic. This sport is fun, but its demands of sprinting, stopping, and pivoting can lead to injury if you are not prepared. A proper warm-up and conditioning are essential to play safely.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2b69371-1c45-4429-8b4b-da7d4d985737)
- ![As a former tennis player, I understand the demands of the sport. Here I am speaking to coaches at a GPTCA tennis certification program about how to prevent common tennis injuries through targeted strength and conditioning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/310d8022-4220-4677-871c-31d69369158a)
- ![This is a sample race-week training plan for a HYROX event. The goal is to maximize energy and maintain fitness without accumulating fatigue, ensuring you arrive at the start line confident and ready.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e23c3a3-80b5-4f22-971d-58e8f2523d35)
- ![A HYROX race week starts with active recovery and mobility. The focus is on promoting blood flow and maintaining range of motion with easy cardio, dynamic stretches, and foam rolling.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/26e456a6-23dd-4f3d-929e-4c6cad7411f6)
- ![Mid-week, a HYROX athlete should do low-volume station circuits. This involves "touching up" movements like the ski erg, wall balls, and sled push with a light load to keep the patterns fresh.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b1541a1-b487-4229-95e4-5bc9ba0a61d2)
- ![An endurance pace run is key in the final week. A steady 5km run at your target race-day pace helps lock in the feeling and builds confidence without causing too much fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d1e7fae-140a-4ed2-b7fe-b9025b8c339a)
- ![A half-race simulation is a great way to practice transitions. This workout involves running 500m at race pace followed by one station movement, repeated four times, to simulate the run-to-station demands.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dd92e48b-f4b1-4eed-a6c5-00a2d73fd324)
- ![The day before the race is for light activation. A 10-minute easy row and some gentle banded hip and shoulder work can ensure your neuromuscular system is ready without causing fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ec2a830-2650-426e-9481-fa83f2efe164)

### [Foundational Strength & Mobility](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/foundational-strength-mobility)

- [Video: Are you stuck in a push, pull, legs routine? For general fitness and athletic performance, I recommend full-body functional training over isolated splits. This makes your workouts more efficient and prepares your body to move as an integrated system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/05f2fe3c-4593-47f5-8028-c3889de653c6)
- ![Runners, do not skip plyometrics. This type of jump training is your secret weapon for developing faster, springier, and more resilient legs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c42e3e09-063a-45fe-852c-1c968e1b5328)
- ![Running is essentially a series of repeated mini-jumps. Plyometrics train your body's stretch-shorten cycle, teaching it to store and release elastic energy for a smoother, more effortless stride.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d44af93-8bb5-42b1-a642-9367ac6393ec)
- ![Plyometrics build injury resilience. They increase tendon stiffness for better load tolerance and train your landing mechanics, which helps prevent shin splints and knee pain from sloppy form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5aa1620a-ed9a-4de8-b220-4da0af8cb62e)
- ![The performance gains from plyometrics are significant. You will see quicker ground contact time, better running economy, more power on hills, and improved cadence and coordination.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc121fed-d566-43e2-b7cf-9e46e14463f8)
- ![When starting with plyometrics, begin with a low volume of 60-100 ground contacts per week. You can progress by adding height, distance, or complexity, but not all at once. Consistent work for 6-8 weeks yields noticeable results.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7902d9ec-9b73-4185-bc76-7f7e4c1e7785)
- ![Plyometrics should be done 1-2 times per week when you are fresh, typically after a warm-up. The focus is on quality, not conditioning, so you should stop before your form starts to fade.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a74fbbc8-99f0-4865-a7f4-f7e1274d9f26)
- [Video: This is my pre-run power routine for your calves. This 5-step sequence of mobilizing and activating the lower legs helps prevent common injuries like shin splints and Achilles pain by preparing them to absorb impact.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc26be76-6eb5-466f-8ae6-acc6c9eea201)
- [Video: Long hours of sitting can lead to tight hip flexors and back pain. I demonstrate how to use a half-lunge position at your desk to stretch your hips while you work, improving mobility and preventing stiffness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c6f30e6-20e3-497c-9073-0285c3af13cb)
- [Video: The most common question I get about back pain is "What chair should I buy?" It's less about the chair and more about how you use it. I explain why strengthening your posterior chain is more effective than relying on a posture corrector.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ddc8b59e-6a8a-4798-8174-9069fb05e170)
- ![Rounded shoulders are often a sign of upper back tension and weak scapular control, usually caused by prolonged sitting. The fix involves improving thoracic mobility and strengthening the upper back muscles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/91ad7cb2-a3fc-4301-b1db-a9558cf5f9f0)
- ![An excessive lower back arch, or lordosis, often indicates tight hip flexors and weak glutes and core muscles. I recommend glute bridges, dead bugs, and hip flexor stretches to correct this postural issue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8ebe8e0d-0712-4dbd-9e75-96acf278aefa)
- ![Posture problems are movement problems. They are fixable, but only if you stop ignoring them. Lasting change comes from a combination of awareness and corrective action.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fdb23fcb-320a-4f41-a455-e8cc223c1b11)
- ![Ankle strength equals full-body stability. It's time to fix the joint that most people ignore.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a53ae9cc-1045-4470-8781-abe22382663a)
- ![You can start building stronger, more stable ankles today with these simple drills. Try 30 seconds of single-leg balance on each side, banded ankle eversion, and slow, controlled heel raises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b48bd88-b4a4-447b-948b-582e6967709d)
- [Video: Is foam rolling a myth or magic? It's a useful prep tool to temporarily loosen muscles and improve circulation, but it's not a miracle cure. I explain how to use it effectively and why you should never foam roll your lower back.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc050170-c2b1-4385-ab6d-a975f79e6dab)
- ![When using a treadmill, don't just hop on and go. A proper warm-up with dynamic stretches and glute activation is crucial to prevent tightness and ensure good running form.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d44c746e-63d5-4091-9097-40becc12472b)

### [The Science of Recovery & Nutrition](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/the-science-of-recovery-nutrition)

- [Video: If your progress has stalled, the culprit might be your recovery. I explain the difference between passive recovery, like sleep, and active recovery, like a gentle walk, and why a combination of both is key for athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5629e5cf-eaea-4abf-82be-d5dda78df8af)
- [Video: Are you overtraining? I discuss the common signs, such as constant fatigue, elevated resting heart rate, and recurring injuries. You grow during rest, so a smarter program with adequate recovery is more effective than simply pushing harder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cbb3e6fa-df8e-47fd-8152-ef982b338716)
- ![Overtraining is defined as training beyond what your body can recover from. It leads to breakdown, not progress, and a "grind harder" mindset will only make it worse.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17bbddac-d437-44eb-b0c2-99120e4ee185)
- ![Watch for these red flags of overtraining: constant fatigue, trouble sleeping, elevated resting heart rate, mood swings, a drop in performance, and frequent injuries or joint pain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/866d10f5-315c-42bf-a5f3-f2af667bbc91)
- ![The real damage of overtraining includes muscle breakdown, chronic inflammation, hormonal imbalance, and mental burnout. Recovery is not optional, it is essential for progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d0d88f4-be92-41b5-952a-4f58a452b320)
- ![Instead of overtraining, prioritize sleep, add active recovery days, and listen to your body. You should also cycle your intensity rather than going all-out daily and ensure you are fueling properly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a3daa05d-b473-4d50-9e87-64a27ceaae0c)
- ![My final thought on this is simple: training hard is good, but training smart is better. Your goal should be longevity in your sport, not breakdown.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1565fb5c-d14d-4af5-9487-58cbd2409f4d)
- [Video: Consistency does not mean giving 100% effort every single day. It means showing up and respecting your body's signals, whether that means pushing hard or taking a day for active recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1bd2a45f-784c-43eb-8f6d-353426a99d09)
- ![An important note for all athletes: rest days are a part of your training, not a break from it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4588bb16-6288-448d-ae45-25b198bd53fd)
- ![The critical principle of rest is that it's a day to wind down and let the body recover. The harder you train, the more you need planned rest.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4f7769ec-ed07-475c-99ac-1ba07c3a4850)
- ![Rest days can include mindful, low-impact active recovery. Gentle walking, stretching, or self-massage can improve blood flow and help manage delayed onset muscle soreness (DOMS).](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19a901f1-cd0b-46d1-b1cc-2677a7a25681)
- ![Rest days are also a powerful tool for your mental health. They help reset your mind and prevent training obsession, contributing to a balanced lifestyle.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dc594851-43b3-4c02-a56a-d73978b0df90)
- ![This chart provides a simple summary of rest days. It covers active recovery options like walking and foam rolling, passive recovery like sleep and meditation, and the benefits you'll feel.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/258862e8-7581-40aa-8ccb-ae094cb28381)
- ![Here are a few extra tips for recovery. You can use a massage gun on a low setting to gently reduce muscle soreness, and it's always okay to add an extra rest day if you feel sluggish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7b72ef8-6467-4d73-b610-4c3873502d5d)
- ![Your muscles do not grow in the gym; they grow when you rest. Training breaks down muscle tissue, and recovery is what builds it back stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b8d8a885-a9c4-4a29-836f-57705e940476)
- ![No rest equals a higher injury risk. Overtraining leads to poor form and muscle fatigue, which increases your chance of sprains, strains, and burnout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f05805d2-82e3-4c37-b125-bd179535600a)
- ![Your nervous system needs rest too. Too much stress on the central nervous system (CNS) from intense training can lead to poor sleep, mood dips, and sluggish workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fed34ecd-04d9-4e4a-b744-883f54c16ab3)
- ![Good recovery directly boosts performance. It leads to better strength gains, faster reaction times, and improved endurance. It is the secret weapon of all top performers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ae18e03-28c2-4b4d-a57b-5a5613906862)
- ![Sleep is a natural superpower for athletes. It is one of the most important and often overlooked components of recovery and performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/37aedfc6-3a25-4cde-88e4-e5ab85655e33)
- ![Did you know that elite marathoner Eliud Kipchoge sleeps for ten hours every day? He gets eight hours at night and takes a two-hour nap, demonstrating the importance of sleep for peak performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb04a86d-96ff-4eaf-a253-c242c3506bce)
- ![Slow-wave sleep is particularly important for athletes. During this deep sleep stage, your body releases growth hormones and works to repair muscles, bones, and tissue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48274ad4-7b6a-42db-9920-25dadbe1493b)
- ![Healthy adults typically spend about 20% of their sleep, or around 90 minutes, in slow-wave sleep. Endurance athletes and younger adults may need more for optimal recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bbf8a061-dda1-448b-8731-a2121dd948a2)
- ![To get more deep sleep, I recommend creating a relaxing bedtime routine. This can include taking a warm bath, reading, listening to quiet music, and keeping your bedroom dark, quiet, and cool.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f68454bf-3c8d-49b4-8a3a-386b72608e01)
- ![I teach my clients the 10-3-2-1-0 sleep rule. No caffeine 10 hours before bed, no food or alcohol 3 hours before, no work 2 hours before, no screens 1 hour before, and 0 times hitting the snooze button.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/27f54f6a-3c23-49f3-bc6b-876ab4bc4478)
- [Video: Fueling properly in the week before a race is critical. I explain what to eat, what to avoid, and how to practice your race-day nutrition and hydration strategy to prevent any surprises.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/da9a2302-ab40-44c0-8aa4-5596fb54691e)
- [Video: Underfueling for a big race can set you back for weeks. I discuss a condition called Relative Energy Deficiency in Sports (RED-S) and explain how to properly carb-load and refuel to ensure your hard work pays off.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c3e4f67-2d56-4621-b1b1-f6e17312cdaa)
- ![Why does fueling after your run matter? It helps you recover faster, feel stronger for your next session, and reduces your overall injury risk.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77f51251-358b-4115-a3e0-054cdd496927)
- ![After a run, your body's energy stores (glycogen) are low and your muscles have micro-damage. Fueling properly kickstarts the repair process and leads to less soreness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c483d1a-baa8-4152-a045-d2264b0de097)
- ![The timing of your post-run fuel is important. The "refuel window" is best within 30 minutes of finishing, but still effective for up to two hours.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/defe01d6-35e7-4259-acfc-4b8cb29873e2)
- ![The simple formula for post-run recovery is carbs plus protein. I recommend a ratio of about 3:1, with easy options like chocolate milk and a banana or yogurt with granola.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63f6cddd-ade2-479e-919b-c2056a2a8e6b)
- ![The amount of fuel you need depends on your run length. For a hard run over 90 minutes, you should aim for 60-90g of carbs and 20-30g of protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d2f76f81-0221-447c-921d-87db73df34c3)
- ![Don't forget hydration and electrolytes. Aim to drink 500-750 ml of fluid in the first hour after your run, and include electrolytes if the run was long or in hot weather.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3f366466-a81b-4c0a-86bc-2317f1a56c03)
- ![Staying hydrated is crucial for athletes. It keeps the body functioning properly, lubricates joints, regulates body temperature, and even helps you sleep better and think more clearly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b7349de7-c2d9-4d4b-b422-5fb890ce514e)
- ![This chart explains the basic water science for athletes. Your body gains fluid from three sources (drinks, food, metabolic water) and loses it in five main ways, with the rate depending on the environment and intensity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2346cb5e-c009-4b7f-9bda-bf8460601345)
- ![How much should you drink in a day? A healthy adult needs around 35 ml of water per kilogram of body weight. The rule of thumb is the more you weigh, the more water you need.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f5461fe-5721-4c56-bbcc-062d7b9ca758)
- ![You can calculate your personal sweat rate to dial in your hydration strategy. This formula involves weighing yourself before and after exercise and accounting for fluid intake.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c64f741-6a00-4042-ac10-31ccd61b5e3f)
- ![It is important to drink water gradually throughout the day. Drinking too much at once can lead to a dangerous condition called hyponatremia, where electrolytes become depleted.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e81f7012-b422-484b-95b7-55646384a96c)
- ![Movement is your body's natural medicine. Not extreme workouts, but consistent, intentional motion like walking, stretching, and mobilizing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b3701b3a-23f9-4f16-ac72-df3d70a5a1dd)
- ![Movement heals more than just muscles. It improves circulation, digestion, sleep, and mental health. It is a biological reboot for your entire system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a1fb63da-046b-462c-9f90-a5b6ce95b622)
- ![Motion builds emotion. If you are feeling stuck or foggy, a short walk can do more for your mood and mental clarity than scrolling on your phone ever will.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/832a8fe3-0c71-4137-a9b8-8a7e3dcabd08)
- [Video: On the Savikalpa Sanchaar podcast, I discuss a simple but powerful breathing exercise called box breathing. Inhaling, holding, exhaling, and holding for four seconds each can help regulate your nervous system.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/894b119a-d2c8-4692-aa47-c955bd782d21)
- [Video: One hour of working out cannot undo ten hours of sitting. I explain the importance of moving throughout the day and setting reminders to stand up, walk, and do simple stretches to combat the effects of a sedentary job.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c6a87fa-4abb-4fbd-9fdc-3007cfdc4eba)

### [Workshops, Events & Credentials](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/workshops-events-credentials)

- [Video: It was an honor to be on the panel at the PUMA Go Wild Nitro Meet Up for the Vedanta Delhi Half Marathon. I enjoyed the insightful conversations and answering questions on training strategies and injury prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b170b048-642d-446a-9c15-8a89ddfd6ded)
- [Video: I was thrilled to team up with Bhag Club and PUMA India for a pre-race meet-up for the Delhi Half Marathon. The energy was incredible as we led a fun run and shared tips for the big day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b2a66638-2025-4a28-b837-c110c823fff8)
- [Video: Here I am guiding the New Balance Running Community (NBRC) through the science of a dynamic warm-up. We focused on movements that boost blood flow, activate stabilizers, and protect joints before a run.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d0176bf5-93f9-45f2-99b4-5a3679eefda6)
- [Video: It was an absolute honor to serve as the ambassador for the Shauryaveer 'Run For India' at Delhi Cantt. Running alongside our dedicated defense forces and the passionate civilian community was a powerful experience.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/844006ed-bd04-4563-a0c9-14f6d5d4d127)
- [Video: A great conversation at the Sorgen booth during the Delhi Half Marathon expo. As a physio who is also a runner, I love connecting with the community and sharing insights to help everyone stay safe and injury-free.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6b90ed11-4b45-47d7-88ec-4e4948a39d40)
- ![I was happy to participate in the 3rd BRICS Conference on Exercise & Sports Science. Staying current with the latest research in exercise physiology and sports performance is a passion of mine.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b4d57ef7-13a4-40ae-863a-2a8c57aa2260)
- ![At the BRICS Conference on Exercise & Sports Science, hosted at Manav Rachna International Institute. Embracing the chaos of a hectic but rewarding day of learning.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5b48ed0e-aa2e-443f-9718-e45020091beb)
- ![I am now Level 1 and 2 certified in the Movement Assessment Tool (MAT). This system allows me to collect objective data on movement, strength, and balance to create even more precise rehab and training programs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/19d29505-981e-4c5a-801e-d5f40644430b)
- ![With the instructor after successfully completing the Movement Assessment Tool (MAT) course. Lifelong learning is key to unlocking potential, both for myself and for my clients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9e0dd97-7740-4f24-84fd-0f7ad3d70ee3)
- ![Day 1 of exploring the Movement Assessment Tool (MAT). This tool helps me quantify movement capacity and identify asymmetries that could lead to injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a8d7fd8a-2492-4cb2-bc5b-9c3fb120716b)
- ![An instructor demonstrates a core stability test on the MAT. This tool allows for standardized, repeatable assessments of an athlete's physical capabilities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/adcad729-f41a-461c-874c-f31e1cefae49)
- [Video: A glimpse into the practical sessions of my MAT certification, including balance testing and dynamic movement assessments. This tool is invaluable for planning a return-to-sport protocol.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10926808-b83b-4d23-8568-3b6c872342f1)
- [Video: A moment of fun and learning during my MAT certification. Mastering new assessment tools helps me provide the best possible care for my athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4be7672c-7556-4d22-aee0-d81ddd5bd1e5)
- ![Another great shot from the MAT certification course. I am excited to integrate this data-driven approach into my practice at Enkinetik Performance Clinic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2d73e690-de9a-431d-9a23-13d0b2127d90)
- [Video: I had the opportunity to visit the xLongevity Center and test their innovative equipment. Their system integrates warm-up, assessment, training with biofeedback, and recovery, which is a great approach for injured athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf2877b3-5095-48b0-8f15-42ee7bd38590)

### [Athlete & Client Success](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/athlete-client-success)

- ![This is Alok Saxena, a dedicated endurance athlete I work with. His fitness journey began in 2018, and since then he has completed multiple Ironman 70.3 races and a full Ironman.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cdfb8d82-6cc2-4155-b8eb-7ae463a92adf)
- ![Alok celebrating his finish at the full Ironman in Kazakhstan. His journey proves that with a smart plan and consistent work, you can achieve incredible endurance goals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9fe175d-5511-4bdb-b9bf-4476a6cddd48)
- ![Alok with his finisher medal from the Ironman 70.3 Bahrain, where he achieved a personal best. The journey is long, but the rewards are worth every mile.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cd2ee595-12c3-4f16-b26b-95b4af1c6eff)
- ![This is Lavanya Gupta, a talented young golfer I have the pleasure of working with. Her dedication and grit are truly inspiring.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c82e35f0-0dec-4e6b-b4ea-163ab64037f9)
- ![Congratulations to Lavanya on her performance at the Hero Women's Pro Golf Tour. It's a testament to her hard work and the support of her team.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38c8404a-3d66-4bfd-88a5-a90d13860837)
- ![Behind every punch is a world of discipline. A photo with the incredible Olympic boxer, Lovlina Borgohain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/978783f2-3d62-4d28-9b30-76a1e90aab0f)
- ![It was a pleasure to meet Rahul Dravid, a true legend of cricket. His humble nature and commitment to excellence are an inspiration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1dba1d6a-5c4c-4d70-99db-e2848acb1547)

### [My Life in Motion](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning/my-life-in-motion)

- ![Sun's out, smiles out. A great moment captured during a run at the stadium. I educate every person I see at my clinic so they can be more themselves, not a new version.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ba9569cc-d7bb-4368-8a50-d1093dd8a436)
- ![As we prepare for marathons, it's crucial to be mindful of recovery. Here I am after a run, thinking about the powerful sources of recovery like sleep, active rest, and proper nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b96e2940-5bd8-4213-9d40-6ddf5ef043e7)
- ![I may not run fast or far, but I am a runner. I used to hate running during my tennis days, but now it's a core part of my routine. It's a reminder to edit your life frequently and ruthlessly, as it's your masterpiece.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e10a6134-eeec-4fa3-be0c-0dd549c562b1)
- ![Grateful for the simple joys, like a good run. Feeling strong and recovered is a combination of smart training and the right support.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e9b46bef-4abc-4d60-8098-fa44146b8399)
- ![A quick pose during a chilly morning run. Congratulations to everyone who participated in the Tata Mumbai Marathon.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca3df340-2204-4bcf-b3c1-cedfe8016882)
- ![A moment from a winter run. My Instagram caption is loading, but the feeling of getting out there is always instant.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4ee9b47b-4199-4fae-90cc-d29490b8a2d1)
- ![That post-race smile with the medal. Feeling re-energized for the week ahead after the Vedanta Delhi Half Marathon.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/66faf8b1-a02d-4234-9994-ab9ec974ae85)
- ![We are all runners, some just run faster than others. This was after the Vedanta Delhi Half Marathon. Getting back after an ankle fracture wasn't easy, but you have to do what you have to do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9412c7cc-a853-4b73-acdf-b4effd06dddb)
- ![Some work, some fun, and lots of food with my amazing team. I am blessed to have them by my side. We make a perfect team to create magic.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d38c36e4-c4d9-49d9-b703-9c9a634c0aff)
- ![Conquering the Ladakh Marathon is about a smart start. Arriving early to acclimatize to the altitude is the most critical part of your journey.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b027ba0-23bc-44a4-a3eb-06b3b5806122)
- ![Acclimatization is your secret to a strong race at the Ladakh Marathon. This series of posts breaks down how to do it like a pro.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1ac46119-7bed-491c-8c05-bc344fa2fa8a)
- ![Tip number two for high-altitude running: rest and hydrate. Your first 2-3 days in Leh are for rest, not training. Let your body do its hard work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e7e79eaf-ad6f-447f-bf69-8b8b1f26c285)
- ![Tip number three: embrace the slow pace. When you start moving at altitude, your usual pace will feel like a sprint. Start with a gentle walk and listen to your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e2dcb34c-f4e5-42ef-bdbf-66765371f029)
- ![Tip number four: eat smart and stay hydrated. Focus on carbohydrate-rich meals and drink plenty of water. Avoid alcohol and caffeine, as they can hinder acclimatization.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5906ac0f-0188-4e1b-8ad7-f068280b4e0f)
- ![Tip number five: after a few days of rest, try a short, easy acclimatization run. Keep your heart rate low and focus on your breathing. This is about testing your body's response, not about speed.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5c0677cf-bdcc-4f87-9fd8-7f3c81f808bf)
- ![My running program is not a generic training plan. It works on your specific strength level and the muscle kinetic chain required for running, identifying weaknesses to enhance performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/40842a3d-c66a-486a-bc8b-c92a2e4c0a0a)
- ![The program is structured over 12 weeks, moving from assessment and base-building to rehab, strength, and finally agility and plyometrics, with a final reassessment.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48f085c0-1fa2-48b8-8584-d393c9b17122)
- ![Is this program for you? Yes, if you are a beginner, intermediate, or advanced runner who is frequently injured, not progressing, or has hit a performance plateau.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/69bc0539-8706-4c85-822f-13cf5dcd6ec2)

## Meet your expert

[Paridhi Ojha](https://mytribe.in/paridhiojhamspt)

### My story

We are Enkinetik Performance Clinic, started by a tennis player turned sports physio. Our team lives and breathes running - you’ll spot us at marathons, local runs, even working with world para athletes. We love sharing what we learn, whether it’s with Nike trainers or folks just starting out. For us, it’s about more than fixing injuries - we believe in balance, enjoying life, and celebrating every step, both on and off the track.

### My work

- **What We Do**: Sports injury management, running injury assessment, (p)rehab, ACL rehab, post-menopause strength training, and 3D gait analysis for runners.
- **Root Cause, Not Just Symptoms**: We look at the whole body, not just where it hurts. A stiff hip or weak core? We’ll find what’s really going on.
- **Smart Running, Not Just Hard**: We use structured training like the 10% rule and 80/20 rule to help you avoid overuse injuries and run stronger.
- **Safe Return to Sport**: ACL rehabilitation program is step-by-step, never rushed. We focus on strength, movement, and long-term recovery.
- **Tech Tools for Better Running**: Our 3D gait analysis for runners uses real data to build plans that make you faster and keep you pain-free.

## More services from Paridhi Ojha

- [Running Gait Analysis & Performance Coaching](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching) · ₹2,000-6,000 per session (estimate)
- [Sports Injury Rehabilitation](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation) · ₹1,000-3,000 per session (estimate)

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## Book

To book Paridhi Ojha, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Specialized%20Strength%20%26%20Conditioning%20by%20Paridhi%20Ojha.)