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Runners E-Workshop
 

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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    Runners E-Workshop Runners E-Workshop Presentation Transcript

    •  
    • 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
    • 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
    • Get FIT to RUN Not RUN to get FIT KISS philosophy K eep I t S imple S tupid
    • 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
    • Who can RUN!
    • Who can RUN!
    • Running Styles
    • Gait Analysis: Self Assessment
    • Control Shoes
      • 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
    • Recovery (Rest) Most important part of training
    • Overtraining
      • Train too hard
      • For too long
      • Follow monotonous training programs
      • Impaired exercise capacity
      • Medical and other conditions
        • Most common cause
        • Least understood
    • 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 )
    • 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
    •  
    • 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
    • Next Steps
      • RUN…
    • Thank you!