Runners E-Workshop
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www.b2f.co.in [email protected]
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Its an e-workshop to introduce new runners to running and how to get the best results and be safe.
Transcript of Runners E-Workshop
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
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
Type of runner
Over-pronator Neutral Supinator
Shoe Needed
Control Neutral Cushioned Neutral Cushioned
Adidas
Nike
Reebok
Puma
• 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
• 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 Glide (Cushion)
• Air Zoom Vomero
• Air Pegasus• Lunar Glide
• Premiere Ultra KFS VI
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
