Dr. Rajat Chauhan emphasizes the importance of selecting running shoes based on comfort and fit rather than brand loyalty or price. Research indicates that cheaper running shoes can be just as effective, if not better, than costly options, and that brand changes can lead to injuries. He also discusses factors like gait analysis and shoe rotation to maintain running health.

2. 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

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. 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

5. Simple Solution YOU need to be better informed

6. 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

7. 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

8. 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

9. 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

10. 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

11. 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

12. 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

13. 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

14. 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

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

16. Gait Analysis: Self Assessment

17. Control Shoes

18. 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

19. 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

20. 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

21. Thank you!