Runners E-Workshop

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Its an e-workshop to introduce new runners to running and how to get the best results and be safe.

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Runners E-Workshop

  1. 2. E-Workshop on Running <ul><li>Dr. Rajat Chauhan </li></ul><ul><li>M.B.B.S. </li></ul><ul><li>M.Sc. Sports & Exercise Medicine (Nottingham) </li></ul><ul><li>M.L.C.O.M. Musculo-Skeletal Med. (London) </li></ul><ul><li>P.G. Dip. Mesotherapy (Paris) </li></ul><ul><li>P.G. Dip. Medical Acupuncture </li></ul>
  2. 3. Why me? <ul><li>Runner </li></ul><ul><ul><li>25+ years of running experience </li></ul></ul><ul><ul><li>34 marathons (unofficial 100+ marathons), 100+ half marathons </li></ul></ul><ul><ul><li>Several ultra marathons: 100km, Rajasthan Run, 24+ hr, Paris - London </li></ul></ul><ul><li>Organiser / Coach </li></ul><ul><ul><li>Runner’s High : Co-Founder www.runnershigh.in </li></ul></ul><ul><ul><li>President, GC Running Club, London </li></ul></ul><ul><li>Sports - Exercise Medicine & Musculo-Skeletal Medicine </li></ul><ul><ul><li>Founder, Back 2 Fitness Clinics www.b2f.co.in </li></ul></ul><ul><ul><li>Medical Director, Running and Living www.runningandliving.com </li></ul></ul><ul><ul><li>Former HOD (started it), Sports & Exercise Med Dept., Manipal Hospital </li></ul></ul><ul><ul><li>Medical Director for almost all Marathons held in Bangalore 2006-2008 </li></ul></ul><ul><ul><li>Medical Advisor, GC Running Club, London </li></ul></ul><ul><ul><li>Former Consultant to runners from UK Sprint Squad </li></ul></ul>
  3. 4. Get FIT to RUN Not RUN to get FIT KISS philosophy K eep I t S imple S tupid
  4. 5. Important Topics <ul><li>Who Can Run </li></ul><ul><li>Running Shoe </li></ul><ul><li>Over-training </li></ul><ul><li>Marathon Myths </li></ul><ul><li>Ageing & Marathon </li></ul><ul><li>Gender in running: Female Athlete Triad </li></ul><ul><li>Common Injuries in running </li></ul><ul><li>Nutrition: </li></ul><ul><ul><li>Diets to combat fatigue </li></ul></ul><ul><ul><li>Hitting the Wall </li></ul></ul><ul><li>Hydration & Sports Drinks </li></ul><ul><li>Health benefits of Running: Cardio-vascular & others </li></ul><ul><li>How to prevent injuries </li></ul>
  5. 6. Who can RUN!
  6. 7. Who can RUN!
  7. 8. Running Styles
  8. 9. Gait Analysis: Self Assessment
  9. 10. Control Shoes
  10. 11. <ul><li>Supernova Glide (Cushion) </li></ul><ul><li>Air Zoom Vomero </li></ul><ul><li>Air Pegasus </li></ul><ul><li>Lunar Glide </li></ul><ul><li>Premiere Ultra KFS VI </li></ul><ul><li>Supernova Glide (Cushion) </li></ul><ul><li>Adizero Tempo II (Cushion) </li></ul><ul><li>Air Zoom Vomero </li></ul><ul><li>Air Max Moto 7 </li></ul><ul><li>Air Pegasus </li></ul><ul><li>Air Zoom Skylon </li></ul><ul><li>Lunar Glide </li></ul><ul><li>Luna Racer </li></ul><ul><li>Premiere Ultra KFS VI </li></ul><ul><li>Taikan IB II </li></ul><ul><li>Complete Concinnity III </li></ul><ul><li>Supernova Sequence </li></ul><ul><li>Response Control </li></ul><ul><li>Adistar Salvation </li></ul><ul><li>Adizero Control </li></ul><ul><li>Air Span+ 6 </li></ul><ul><li>Air Structure Triax 12 </li></ul><ul><li>Air Alaris </li></ul><ul><li>Premiere Road Plus KFS VI </li></ul><ul><li>Premiere III </li></ul><ul><li>Complete Concinnity III </li></ul>Adidas Nike Reebok Puma Neutral Cushioned Neutral Cushioned Control Shoe Needed Supinator Neutral Over-pronator Type of runner
  11. 12. Recovery (Rest) Most important part of training
  12. 13. Overtraining <ul><li>Train too hard </li></ul><ul><li>For too long </li></ul><ul><li>Follow monotonous training programs </li></ul><ul><li>Impaired exercise capacity </li></ul><ul><li>Medical and other conditions </li></ul><ul><ul><li>Most common cause </li></ul></ul><ul><ul><li>Least understood </li></ul></ul>
  13. 14. Rule of 10% <ul><li>Total mileage in week 2 should increase only by 10% over week 1 </li></ul><ul><li>Maximum distance in week 2 should increase by maximum 10% over week 1 </li></ul><ul><li>Wk 1 - 50 km (M-R, T-10, W-400x5, Th-R, F-15, S-R, Sun- 23 ) </li></ul><ul><li>Wk 2 - 55 km (M-R, T-12, W-400x5, Th-R, F-16, S-R, Sun- 25 ) </li></ul>
  14. 15. Training schedule <ul><li>3 very important components of your running program </li></ul><ul><ul><li>Long slow run </li></ul></ul><ul><ul><li>Tempo Run </li></ul></ul><ul><ul><li>Interval running (start with 100m intervals, go to 400m intervals) </li></ul></ul><ul><li>1-2 days of slow easy runs </li></ul><ul><li>Strength Training: twice a week </li></ul><ul><ul><li>Quads, Gluts, Hip Adductors + Abductors, Calf </li></ul></ul><ul><ul><li>Upper Back, Lower Back, Chest </li></ul></ul><ul><li>Stretch: </li></ul><ul><ul><li>Hamstrings, Psoas, Pirifromis, ITB, TFL, Calf </li></ul></ul><ul><ul><li>Upper traps, Pecs </li></ul></ul>
  15. 17. Important Topics <ul><li>Who Can Run </li></ul><ul><li>Running Shoe </li></ul><ul><li>Over-training </li></ul><ul><li>Marathon Myths </li></ul><ul><li>Ageing & Marathon </li></ul><ul><li>Gender in running: Female Athlete Triad </li></ul><ul><li>Nutrition: </li></ul><ul><ul><li>Diets to combat fatigue </li></ul></ul><ul><ul><li>Hitting the Wall </li></ul></ul><ul><li>Hydration & Sports Drinks </li></ul><ul><li>Health benefits of Running: Cardio-vascular & others </li></ul><ul><li>How to prevent injuries </li></ul><ul><li>Common Injuries in running </li></ul>
  16. 18. Next Steps <ul><li>RUN… </li></ul>
  17. 19. Thank you!

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