Runners E-Workshop

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Information about Runners E-Workshop
Sports

Published on August 19, 2009

Author: drrajatchauhan

Source: slideshare.net

Description

Its an e-workshop to introduce new runners to running and how to get the best results and be safe.

 

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

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

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

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

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

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

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 )

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

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

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…

RUN…

Thank you!

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