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Run for fun!!! tcs majja run
- 1. Run for Fun!!! KamalAjitsaria Running Since September 2013
- 2. Why I startedRunning? • Diabetes, Cholesterol, BMI outside limits… • So either take medicine or change lifestyle!!!
- 3. Stages of Running… Stage1 – Walk Stage 2 – Walk & Run Stage 3 – Run Continuously Stage 4 – Run Longer Distances Stage 5 – Run Faster Skipping Stages will most likely lead to Injuries!!!
- 4. Getting the BasicsRight… • Shoes – any decent running shoes… • Foot Strike – land on forefoot…no heel strike • Lower Back – avoid forming a bucket… • Breathing – tummy breathing through mouth…try to establish a rhythm • Shoulders & Arms – relaxed with arms swinging back & forth (not criss-cross) … • Neck – straight natural gaze… • Mind – most important…don’t think much!!! Try to meditate and focus on breathing!!!
- 5. Key Muscles toProtect Bones… Calves Hamstrings Quads Glutes
- 6. Strengthen Your Core…(Why?) •Core muscles include the postural muscles, which includes the muscles of the back, stomach, and hips. • These muscles help us stand upright, transfer energy, and distribute the stress of bearing weight on two legs. • Very important in Stage 4/5 Running - core muscles become very important in the latter stages of a race when fatigue sets in and form begins to fall apart.
- 7. Strengthen Your Core…(How?) 1.The Basic Plank - Hold for 30 seconds, relax and repeat. Gradually increase the number of repetitions and the length of time you hold the pose. 2. The Side Plank - Hold for 30 seconds, relax and repeat. Gradually increase repetitions and time. 3. The Superman Pose- Lie face down. Raise one arm off the ground and hold for 20- 30 seconds. Release and raise the other arm. Then move to your legs; hold one leg at a time off the ground. Then, try holding an alternate leg and arm off the ground at the same time. Then, try both arms up at one time and then both legs at one time. The most advanced version is holding both arms and legs off the ground at one time; hence the name Superman Pose. Hold each of these poses for 20 to 30 seconds, relax, and repeat. 4. Abdominal Crunches- Lie on your back, knees bent and bring your chest towards your knees. Keep your shoulders back and chin up. Repeat. 5. Abdominal Crunches with a Twist and/or Bicycle Legs- Do the abdominal crunches as stated above but include a Twist to work the oblique muscles. Keep knees bent, feet on the ground. Bring shoulder to opposite knee for a twisting motion. Another version is the bicycle, which is knees bent, feet off the ground and bring opposite should to knee at the same time, alternating legs to elbows.
- 8. Nutrition for Running… Pre-RunWhile Running Post-Run • Half a banana about 30- 45 minutes before running • ~60 ml water per 5 km • Dried fruits (couple of pieces) for longer runs (>10K) • Carb + Protein smoothie within 120 minutes
- 9. Typical Training Goals… 5Kwithin 30 minutes 10K within 60 minutes 21K/HM within 120 minutes Goal for TCS Majja Run? (5.7K in 40 minutes)
- 10. Suggested Training Plan– Stage 1… • Start by Walking & Running every day – 20 meter walking followed by 80 meters of running. – Keep repeating as long as possible… • Alternately, follow the pattern below around a rectangular area: – S1:Walk, S2:Run, S3:Walk, S4: Run – S1:Run, S2:Walk, S3:Run, S4: Walk – S1-S2-S3:Run, S4:Walk – S1-S2-S3-S4: Run S1 S2 S3 S4
- 11. Suggested Training Plan– Stage 2… # Day & Date Interval 1 - 8 mins Interval 2 - 8 mins Interval 3 - 8 mins Interval 4 - 8 mins Interval 5 - 8 mins Additional - 45 minutes 1 Saturday, April 26, 2014 Walk Run Walk Run Walk Walk 2 Sunday, April 27, 2014 Walk 3 Monday, April 28, 2014 Walk Run Walk Run Walk 4 Tuesday, April 29, 2014 5 Wednesday, April 30, 2014 Walk Run Walk Run Walk 6 Thursday, May 01, 2014 7 Friday, May 02, 2014 Walk Run Walk Run Walk 8 Saturday, May 03, 2014 Walk 9 Sunday, May 04, 2014 Run Walk Run Walk Run Walk 10 Monday, May 05, 2014 11 Tuesday, May 06, 2014 Run Walk Run Walk Run 12 Wednesday, May 07, 2014 13 Thursday, May 08, 2014 Run Walk Run Walk Run 14 Friday, May 09, 2014 15 Saturday, May 10, 2014 Run Run Walk Run Run Walk 16 Sunday, May 11, 2014 Walk 17 Monday, May 12, 2014 Run Run Walk Run Run 18 Tuesday, May 13, 2014 19 Wednesday, May 14, 2014 Run Run Run Walk Run 20 Thursday, May 15, 2014 21 Friday, May 16, 2014 Run Walk Run Run Run 22 Saturday, May 17, 2014 23 Sunday, May 18, 2014 Walk Walk Walk Walk Walk Run - Goal - 5.7 K in 40 minutes Rest Walk Walk Walk Walk Walk Remember it should be Fun to Run!!! Follow the plan above only if confident!!! Take it Easy!!! It takes 2-3 years for body to adapt to running!!!
- 12. Good Reads onRunning…
- 13. Good Websites onRunning… www.runnersworld.com www.punerunning.com www.strengthrunning.com run4fun.kamalent.com
- 14. Good Apps toTrack Running… • Endomondo • DailyMile • RunKeeper
- 15.