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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.

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

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

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