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

- Henry Ford

Running Workshop Session One

Anand Valavi (anand.valavi@gmail.com)
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!!