Mira Rai

Made by: Raheem

Biography
Mira rai is a Nepali trail runner and international athlete who has gained recognition for her
incredible running achievements and inspiring personal story. I chose Mira because i find her
early life story to be motivational people. Her effort improves lives of others because her story
proves you can turn nothing into something. She was born in a village and was even forced to
leave school so she could provide for her family .
Side Activities
Mira has been involved a lot of side activities during her time. A cause Mira was very
passionate about was empowering women and girls in Nepal. One organization that she was
closely involved in was Trail Running Association of Nepal(TRAN), which works on promoting
trail running and outdoor sports in Nepal. She has also been in other charitable organizations
like; Kathmandu-based NGO “Run with Mira” and international organization “Girls Gotta Run
Foundation.”
Participate
Mira is best known for her achievements in trail running. She has won a lot of races and set several course
records. Both in internationality and Nepal. For example she became first in the 2015 Mont-Blanc 80K race in
France. Mira Rai has also completed Sky Running Races which take place in high altitudes. Some of her
accomplishments include; First place in the 2015 MSIG. Miras accomplishments in trail running and other
sports have helped to raise the profile of Nepali athletes on the international stage and have inspired young
nepali athletes to pursue their dreams in sports
Training Plan
If someone had a week of training to become a trail runner;

ME - You would need to focus on endurance on the legs like doing Squats, Lunges or calf raises

C - For Cardiovascular you should practice on Running, Cycling or swimming

S - Strength you would need to do push ups, planks or pull ups

P - Some exercise that will help you with power is Box jumps, Sprints or Hill repeats

SD - Skill development is important and some things that can help is Cone drills, Agility leg
balance exercise or ladder drills.

F - To improve flexibility for become a trail runner would be doing Yoga, Foam Rolling r
dynamic stretching

W - To improve wellness you should have Rest, Massage therapy and meditation
Safety
Training to be trail runner can be unsafe because you can encounter obstacles such as rocks, roots, and trees,
This can increase the risk of falling and injuring yourself.

Wildlife encounters can also be another problem such as bears or snakes because you would be in the first
when running/Training

Weather conditions is also another problem because it could ruin you performance such a thunderstorm or
the weather being cold or to hot.