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    Aadit Life - Running Workshop

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    pvsairam
    The document provides an overview of a running workshop covering various topics to help participants get started with running. The workshop covers getting started with running, setting target goals, proper running form and breathing, basic stretches and strength workouts, common injuries and how to avoid them, and tips for race day. Participants are encouraged to approach fitness and running patiently and intelligently for long-term rewards. Proper gear, a training plan, injury prevention, nutrition and hydration are discussed.

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    Aadit Life - Running Workshop

    Uploaded by

    pvsairam
    153 views17 pages
    The document provides an overview of a running workshop covering various topics to help participants get started with running. The workshop covers getting started with running, setting target goals, proper running form and breathing, basic stretches and strength workouts, common injuries and how to avoid them, and tips for race day. Participants are encouraged to approach fitness and running patiently and intelligently for long-term rewards. Proper gear, a training plan, injury prevention, nutrition and hydration are discussed.

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    Aadit Life - Running Workshop

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    The document provides an overview of a running workshop covering various topics to help participants get started with running. The workshop covers getting started with running, setting target goals, proper running form and breathing, basic stretches and strength workouts, common injuries and how to avoid them, and tips for race day. Participants are encouraged to approach fitness and running patiently and intelligently for long-term rewards. Proper gear, a training plan, injury prevention, nutrition and hydration are discussed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    153 views17 pages

    Aadit Life - Running Workshop

    Uploaded by

    pvsairam
    The document provides an overview of a running workshop covering various topics to help participants get started with running. The workshop covers getting started with running, setting target goals, proper running form and breathing, basic stretches and strength workouts, common injuries and how to avoid them, and tips for race day. Participants are encouraged to approach fitness and running patiently and intelligently for long-term rewards. Proper gear, a training plan, injury prevention, nutrition and hydration are discussed.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    of 17

    Whether you believe you can, or believe you cant, youre probably right!

    - Henry Ford

    Running Workshop Session One


    Anand Valavi ([email protected])
    Aadit Life Wellness Pvt. Ltd.
    Fitness should be a lifelong activity. Approach it patiently and intelligently,
    and it will reward you for a long, long time. - Michael Sargent


    Getting started.


    Setting a target goal - A Basic Training Plan.


    Proper running form and breathing


    Basic Stretches & Strength Workouts.


    Common Running Injuries (How do I avoid them).


    Race Day Tips.

    Day One Topics


    Anybody can be a runner We were meant to move. We were meant to run. It's
    the easiest sport.. - Bill Rodgers

    Comfortable running shoes Fit is more important than feature.

    Comfortable clothes Fit is more important that brand and color :-)!

    Water bottle for hydration.

    Watch or Smartphone (to track time / pace).

    Safe familar place (either treadmill or some known route).

    Getting Started
    The first step towards change is awareness. The second is acceptance.
    - Nathaniel Branden


    Dsix : Max distance (in meters) you can cover in six minutes.


    Pmax : (Dsix / 100) Kmph.


    Target 5K Time = (300 / (Pmax * 0.95)) minutes


    Target 10K Time = (600 / (Pmax *0.85)) minutes

    Setting a Target Goal


    People with goals succeed, because they know where they are going..
    - Earl Nightingale


    Long workout pace Plong = (Pmax * 0.75).


    Medium workout pace Pmed = (Pmax * 0.85).


    Fast workout pace Pfast = (Pmax * 1.0).


    Recovery pace (Prec) = (3, 4 or 5 kmph) - whatever is comfortable.

    Training Paces
    Everything must be made as simple as possible but not simpler.
    - Albert Einstein


    Long workout: (Total 90 minutes)

    8mts at Plong, 2mts at Prec - Repeat 9 times


    Medium workout: (Total 60 minutes)

    10mts at Pmed, 5mts at Prec - Repeat 4 times


    Short workout: (48 minutes)

    3mts at Pshort, 3mts at Prec - Repeat 8 time

    Keep a days gap between two workouts,


    and a two day gap after the long workout.

    Weekly Training Plan


    Seeing, Feeling, Thinking, Believing These are the stages by which we change.
    Our style on the outside and our self image on the inside.. - Stacy London

    Evaluation Gait Analysis


    Strategy requires thought, tactics require observation.
    - Max Euwe

    Cadence
    Engaged Core
    Belly Breathing

    Slight Forward Lean Proper Foot Strike

    The Key Five Point Check


    Strength doesnt come from what you can do It comes from over coming things
    that you once thought you couldnt - Rikki Rogers

    Pull Ups

    Squats Push Ups

    Functional Strength
    Physical fitness can neither be achieved by wishful thinking nor outright purchase.
    - Joseph Pilates

    Back Raise

    Double Leg Raise Plank

    Functional Strength
    Blessed are the flexible for they shall not be bent out of shape
    - Unknown

    Back

    Flexibility
    Discipline is doing the things that you know need to be done
    even when you dont want to. - Unknown
    Piriformis
    Calf

    Hamstring
    Iliotibial Band
    Groin

    Quadriceps

    Flexibility
    After exercise, rest (recovery) and injury are both around the corner,
    chose one and say hello - Unknown


    Appropriate Intensity and Duration


    Proper Running Form


    Basic strength and flexibility routine


    Adequate Rest and Recovery

    Use pain during and after the workouts as a guide.

    Avoiding Injury
    Race day isn't the challange, it is the reward for the right preparation...
    - Unknown


    Don't overdo exercise the week before (Taper)


    Ease up on sugar & saturated fats (Have carbohydrates)


    Focus on hydration (2 3 Liters of water per day)


    Get enough sleep (8 hours per day, if possible).


    Comfortable attire (No new shoes / clothes)

    Leading Up To Race Day


    In the first half of the race, don't be an idiot. In the second half, don't be a wimp!
    - Scott Douglas


    Hydration

    1L water about 90mts before the race start

    100ml every 20mts during the race

    Food

    Eat a normal breakfast (at least 60mts before)

    Have a fruit (apple or bananna at the start)

    Warm up

    Brisk five minute walk

    Two minutes at target race pace

    Pacing

    Start out easy (at target race pace)

    If you struggle ease up on the pace

    Race Day
    The art and science of asking questions is the source of all knowledge
    - Thomas Berger
    The art and science of asking questions is the source of all knowledge
    - Thomas Berger

    Thank You!!

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