Dr Rajat Chauhan

Dr Rajat Chauhan 🦆🩺 🏃‍♂️ • Student - Run & Pain • GOYA - GetOffYourArse • Columnist • Author • La Ultra - The High I like to call myself a student of pain and running.

I am also a militant advocate of GOYA (Get Off Your Arse) Move-Mint. I have been running for last 36 years and making others to run too. In my spare time I am a doctor specializing in Sports-Exercise Medicine and Osteopathy / Musculo-Skeletal Medicine with special interest in Back and Knee Pain. Yes, have written a book on non-surgical approach to back, knee and neck pains.

01/01/2026

Lifting extremely heavy weights while strength training is a recipe for disaster.

29/12/2025

This is the quick reference version of my Dumbbell Strength Protocol.

Use it when you don’t want explanations, just a clear reminder of the full routine.

• Full body
• One set per exercise
• Joint-friendly
• Easy to repeat, week after week

Save this Reel.
Come back to it when you train.

Strength that keeps you miling & smiling.



22/12/2025

Ho Ho Ho Exercises: Let’s make the year 2026 when we stronger. And this is how you get started. Like, comment & share. With family, friends & foes. It’s a lot of fun to suffer together on this sagar called life.

21/12/2025

When you walk or run together, no matter what distance, you connect at a whole different level. Because your layers peel off. This becomes even better when it’s at a place like Switzerland, where we are putting together La Ultra Bonding Runs from 19 to 25 April 2026. Click link below to know more about Bonding Runs. DM if interested to know more. Applications are open.

18/12/2025

Own Weight Dead Lift Challenge (OWDLC): If you are a doctor, therapist, practitioner etc, here is the challenge for you. Lift your own weight, 4 times over. If you can’t do that, why do you want to burden all that fixed deposit weight of yours. And yes, smile. You too shall pass.

Share it with your favourite doctor or therapist. Make them suffer on this safar of yours. Add all those PhD doctors and physio and dentist too, let them pay the price too for using Dr.

16/12/2025

The Nehra Family bonded amazingly well at 2022 edition of La Ultra. Same will continue at La Ultra Bonding Runs in Swiss Alps in 2026.

14/12/2025

Not every run is about distance.
Some runs are about who walks beside you.

Born in the heights of Ladakh.
Evolving into a different kind of beauty — the Swiss Alps.

In April 2026, La Ultra Bonding Runs comes to Switzerland.
Six days of running, walking, pausing, and reconnecting, with partners, families, friends… and sometimes, with yourself.

This is not a race.
It’s a rare journey designed for people who matter.

📩 Interested?

DM “SWISS” to receive a pre-launch invite and early details before applications open.

Small circles. Invitation-only.

12/12/2025

Portraits at Nubra Valley, during La Ultra - The High, 2018 edition. Something real fun coming soon.

Original edit by Chetan Sehgal

11/12/2025

Speed of reps: It should be a lot slower than you think. 4-2-4 seconds is what I suggest at the fastest. That is 10 seconds per rep. And a second is a lot longer than you think.

If you think time is going too fast, start doing heavier weights, and move them slowly. Time will slow time, and you will live a lot longer. 😀

10/12/2025

I hate Hugs. They make me extremely uncomfortable. Butt I make an exception at La Ultra, I love them there. Or if you are super special. Otherwise, you’ll find me awkwardly, attempting to hug.

This is during 2018 edition of La Ultra - The High.

Featuring Sandeep Madan, Rajesh Wadhwa, Munish Dev, Praveen Sharma, Mandeep Doon, Raj Vadgama, Ashish Kasodekar, Abhishek Kamawat… (please share names those I’m missing out someone)

09/12/2025

78 yr young Surg. Capt. (Dr) Dr J.S. Nagra (retd) VSM ran 22 km i Ladakh in 2022, at the 11th edition of La Ultra - The High. I was fortunate to witness this amazing performance by my dean. And he had only picked up running 6 months before.

Age is just a number!

05/12/2025

Public Speaking Tips for Shy & Introvert Folks:
It’s not easy being me. Public speaking doesn’t come naturally to me. I’m a big time introvert. I feel extremely nervous. To make it more interesting, I can never stick to a script because I can’t memorize to even save my life. And then come along peacocks, hens and all the possible birds of Sanjay Van.

Thank you Peter for helping me become a bit more comfortable.


Behind the camera: Chetan Sehgal , Ankush Dixit

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