Soul is over-rated Sole is what matters 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

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

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

Nightmare buying Running Shoes Enough options But not sure which ones to get Most people buy shoes because of the looks Sales - people at major sports stores: very ignorant about running

Enough options

But not sure which ones to get

Most people buy shoes because of the looks

Sales - people at major sports stores: very ignorant about running

Simple Solution YOU need to be better informed

Cost of the shoes A study published last year in British Journal of Sports Medicine showed: “ cheap and moderately priced running shoes are just as good, if not better than more expensive ones, in terms of cushioning impact and over all comfort” "comfort is a subjective sensation based on individual preferences and is not related to cost or cushioning" A study done in 1989 by Dr Bernard Marti (a leading preventive medicine specialist from Switzerland) involving 4,358 runners, showed "runners wearing top of the line running shoes were 123% more likely to get injured, than runners in cheaper running shoes” Suggest shoes between Rs 4,000 - 6,000 Better still, during sale period Kalenji , from Decathlon, a French based company is a great option Rs 1,200 to 4,000

A study published last year in British Journal of Sports Medicine showed:

“ cheap and moderately priced running shoes are just as good, if not better than more expensive ones, in terms of cushioning impact and over all comfort”

"comfort is a subjective sensation based on individual preferences and is not related to cost or cushioning"

A study done in 1989 by Dr Bernard Marti (a leading preventive medicine specialist from Switzerland) involving 4,358 runners, showed

"runners wearing top of the line running shoes were 123% more likely to get injured, than runners in cheaper running shoes”

Suggest shoes between Rs 4,000 - 6,000

Better still, during sale period

Kalenji , from Decathlon, a French based company is a great option

Rs 1,200 to 4,000

Shoe Brand loyalty Never be model or brand loyal No brand or shoe company is loyal to you, they are loyal to their bank balances You need to be loyal to your feet and body, not them Even experienced runners, by the time they figure out which particular shoe from a particular brand works for them, the shoe company, with all its good intentions, introduces a new version of the same model Surprisingly, this doesn't suit the runner any more, and possibly cause injuries as well. Then one needs to figure out which shoe model, from which running shoe company suits them. Its an ongoing process Wear what ever suits you best

Never be model or brand loyal

No brand or shoe company is loyal to you, they are loyal to their bank balances

You need to be loyal to your feet and body, not them

Even experienced runners, by the time they figure out which particular shoe from a particular brand works for them, the shoe company, with all its good intentions, introduces a new version of the same model

Surprisingly, this doesn't suit the runner any more, and possibly cause injuries as well. Then one needs to figure out which shoe model, from which running shoe company suits them. Its an ongoing process

Wear what ever suits you best

All shoe companies are equally good Peer pressure & reviews by Running magazines: want a particular model or brand All the top 10 companies have been around for a while and are very close to each other In India the trend is to have a shoe that is not otherwise available "grass is always greener on the other side" The four brands easily available (Adidas, Nike, Puma, Reebok) are good enough, but the problem is finding the right shoe when you need one Important to know what type of shoes will suit you: gait analysis (covered later in this presentation) Neutral Over - pronator Supinator

Peer pressure & reviews by Running magazines: want a particular model or brand

All the top 10 companies have been around for a while and are very close to each other

In India the trend is to have a shoe that is not otherwise available

"grass is always greener on the other side"

The four brands easily available (Adidas, Nike, Puma, Reebok) are good enough, but the problem is finding the right shoe when you need one

Important to know what type of shoes will suit you: gait analysis (covered later in this presentation)

Neutral

Over - pronator

Supinator

Correct shoe size 15+ yrs ago, Bata used to be very standard with shoe sizes Not the case with today’s shoes. No standardization Even within the same model, in the same brand, you can’t be sure if it’s the same size Advisable, almost never to buy shoes without trying them on Don’t know how it worked for Cinderella Biggest problem: people order shoes from US through friends shoes on-line from there are so much cheaper

15+ yrs ago, Bata used to be very standard with shoe sizes

Not the case with today’s shoes. No standardization

Even within the same model, in the same brand, you can’t be sure if it’s the same size

Advisable, almost never to buy shoes without trying them on

Don’t know how it worked for Cinderella

Biggest problem: people order shoes from US through friends

shoes on-line from there are so much cheaper

Correct shoe size 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

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

Rotate shoes Its always a great idea to rotate shoes Have 2 pair of shoes Preferably, same brand and model Ones that are tried and tested One should be newer by 200 km than the other one So you don’t need to change both of them together

Its always a great idea to rotate shoes

Have 2 pair of shoes

Preferably, same brand and model

Ones that are tried and tested

One should be newer by 200 km than the other one

So you don’t need to change both of them together

Flexibility & Weight Flexibility Good running shoes need to be very flexible Your feet need to be in control Weight No point having extra weight tied around your feet All good shoes are light

Flexibility

Good running shoes need to be very flexible

Your feet need to be in control

Weight

No point having extra weight tied around your feet

All good shoes are light

Durability Looks can be misleading Not enough to tell us if shoes are durable enough Mileage: changing shoes after 500 - 800 km is what is suggested even though running shoe companies suggest more Keep a running log Also depends on how heavy you land on your feet, which doesn’t go always by body weight Heavy landers will wear out shoes sooner Check sole of the shoes - if flat, change shoes Age: one year is upper limit, rubber does age Change even if you have run only 200 km in them

Looks can be misleading

Not enough to tell us if shoes are durable enough

Mileage: changing shoes after 500 - 800 km is what is suggested even though running shoe companies suggest more

Keep a running log

Also depends on how heavy you land on your feet, which doesn’t go always by body weight

Heavy landers will wear out shoes sooner

Check sole of the shoes - if flat, change shoes

Age: one year is upper limit, rubber does age

Change even if you have run only 200 km in them

Is Gait Analysis always the answer? Buying a shoe only based on Gait Analysis is like getting married solely based on horoscopes matching Sometimes, you'll be surprised that gait analysis could be completely useless exercise Science is definitely involved, but more of it is actually art

Buying a shoe only based on Gait Analysis is like getting married solely based on horoscopes matching

Sometimes, you'll be surprised that gait analysis could be completely useless exercise

Science is definitely involved, but more of it is actually art

Self Gait Analysis: 3 steps Squatting down in front of the mirror Looking at the sole of the shoe Assessing running style

Squatting down in front of the mirror

Looking at the sole of the shoe

Assessing running style

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

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

Don’t judge the shoes by the looks! Don’t be too fussy about the looks At times, very good shoes, have very gaudy colours Shoes need to feel right “ If the feel good, they look good” Based on all this information, if your feet go dating with various shoes from different shoe companies, your feet will know when it feels right. It'll be like love affair between a runners feet and shoes

Don’t be too fussy about the looks

At times, very good shoes, have very gaudy colours

Shoes need to feel right

“ If the feel good, they look good”

Based on all this information, if your feet go dating with various shoes from different shoe companies, your feet will know when it feels right. It'll be like love affair between a runners feet and shoes

Love affair between feet and shoes Based on all this information, if your feet go dating with various shoes from different shoe companies, your feet will know when it feels right. It'll be like LOVE between a RUNNERS FEET & SHOES

Thank you!